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Ww away Weight loss powe researched dose o coffee - supplying 45% chlorogenic a recommended on TV Batre rn (ohramiche a! yorimbine alate tromopenes, te ne Sra oc. ee Cee ce itera eneeper inal= 4 Pasi me ae y Ue zie im TE OSH TTT aTTURN THE LIGHTS OFF WHEN YOU'RE DONE! \ | he ry wie ra 1 i URS A SNA UC *,4% POWER FROM START TO FINISH.” X avauLe AT & i118 afeficly hr edo ey toesN td ~~ LH He Hy ns! cy TE io haeon rao J) ——_ eo eS Si : a | hni Ps ae ns VORTEX Pe yaad ee eer) aS = pt O ee be int Sta aes r 7 10 ToAVAILABLE AT: GalN\i¢—em Aan oto ae iene cern a eer ens . ~~ + olds footsteps. = =, DISTRIBUTED BY:a ene 7 aaa } 2 Ret re eee ey Bremer reece ot raceme ert cee Pha apee ata anny Pee mrs reece ae Par ee eae a one about three ties larger With 20 grams of eee re ear ee etree cs sey PLATINUM HYDRO BUILDER ee Geert (0 (STO ee Pereira built on foundation of superior er ss Each serving prayides 20 grams of Pee ered lof micronized Creapure® creatine and Poa Cage ee ae rE grams of essential amino acids and Cree ror not oes Cyl) a (Our fastest and purest whey protein is formulated for uncompromising a oy Perera eee ten Beene ts delivers 30 grams of whey pratein and Coase etre pore ohne pee ee eee cs reece Pa ec korts ea eee Teun Misia ee 73 1 PRI ace ees Pee CLE Cage Cece een powder get you ready for anything Crm eric eer Serene try ‘and 333% of the Daly Value of vitamin on nue ame Eres e tes ean etter tts every day.Ee dell — eee - roc mere ia) Taz) borne vz) BENCH coh Cae Winning & Losing. For @ sree Aninal Flex x-ray poster, go to uwsaninalpai.con/Aninal Flexvery press ou wn Bul when nr koope a fe that Simo tal ak Crain Fad but smart You fx ploy You pond a te support and alent yout mi need lo slay strong. Yeah, consiste 2 key. For eight years in a you to be the best joint supplement in the world, We are proud of this distinotion, But none ns matte if you'e not winning in the gym. It's that simple. So train hard and thanks for putting your trust in Animal FlexFEATURES HOME GYM GUIDE ‘The best equipment you can get right now 80 youll never miss a workout again, us @ “ @ BLOOD SHRED Get the workouts that made Joe Manganiello one of Hollywood's fittest men. te THE ULTIMATE. STARTER'S GUIDE everything you need to get your new yaar started of right. CAPTAIN JACKED Zach McGowan went way over the top to train for the new Starz pirate drama Black Sails, GERMAN BODY COMP This excerpt from Sean Hysonis new book will show youhow to build muscle and burn fat at the same time. FATBURNER SPOTLIGHT. ‘A comerchensive guide to this crucial supp. THE LATEST IN. j TRAINING. NUTRITION, § AND SUPPS ‘Thismonth:Thekettlebell workout that got Mark Wahlberg shredded addhangclearstoyeurreutne, amin) plus Mike OHearrsarm traning ET = Theridcuouslyhot Ajo Zeidler, arctespectiveinenien With Joe Piscopo, and NFL linebacker Jon Beason ARNOLD'SPAGE. 14 FROMTHECHARMAN 4GEDITORSPAGE 162 MARKETPLACE. 166 ADVISORY BOARD. 110 wscursrimess i sanuany 2014IT TASTES AS GOOD AS IT LOOKS! WHEY-HD™ is a modern day ‘masterpiece. It is a smooth, delicious, mouthwatering ‘scoop of unadulterated pure “ULTRA PREMIUM" whey protein powder. Formulated to dissolve easily and digest ‘quickly ~ WHEY-HD™ is the absolute best* CUT Wey ET ee DCO Ree a aaa WH EY- Tay. aoa ADVANCED DIGESTIVE ENZYMES" ers Muscle / Strength Building Programs Power/ Endurance Programs" N partion / Weight Loss Programs! 3 SRE uaa NC Circ. Ht wpsvinne ews rc an stn ier Snes ep apr a ean en ee oe se a a et,pated PAGE 'DO YOU HAVE A QUESTION FOR ARNOLD? Ackit on the Muscle & Fitness Facebook page or achanceto see it SECRETS OF A BIG BACK What’s the story behind that famous photo of you doing bentover rows barefoot and standing on a bench? A odybuilders of my era did lot things that people today tend tothink ofassillyor dangerous. Certainly, some of the clothes we wore were autlan: ish (hey twas the 70s), and we didnt tain as scientifically some ‘competitors do today but you cant rie with our results, Fans ahways lke torib meabout working ot 112 wuscuearimess i sanuany 2014 barefoot or balancing on benches butfor that particular exercise the bentover row, Istil feel thatwas an essential part ot hardly see the barbell ow being performed in gyms anymore. ‘These days guys ike to use row. ing machines and dumbbells to train the back, and these are good options. But Flalways prefer the old-fashioned bentover row because itsamuch harder exercise. When youuseabarbell,you can work with heavier weights than you can with any other implement. Rowing from thatbent postion trains your lower ‘back and abs atthe same time, so ‘you develop tremendous strength throughout your torso that carries cover to ther exercises like the deadlift and squat. The only thing holding your body up ists own muscle-notabench ara hand ora ‘weight machine ‘When my friends and Ttrained at Golds Gym and the Muscle Beach weight pt, we often did rows standingon the benches tomake them even more difficult Balancing onthe narrow bench forced ws to keep ou fet closer together, which rade the lift even harder to stabi lize. Italbosllowed us to get abetter stretch in ourlats as we lowered the ‘weight beween reps. Why bare- foot? Well, we wereby the beach Buthonesty barefoot traning helps todevelop ourbslance and lets you root your fectinto the floor better. fyou think that’s dangerous with iron platesbeing dropped nearby asc yoursefifthe few millimeters ofeanvas you gt from ashoe would, make any difference to your toes worked up to 15 pounds for ses of 0 or so onthe row. See what you can do, and watch your back grow snd thicken as aresule Yours in Iron, Aathlaanagp~ Arnold Schwarzeneggereet et ne een eee oe Taree pany eee eee PREPARE YOUR 7] 7 Puta O uc ST eee ag 5 Se eet mine Uret g o — SOO a ete eon cab ARNOLD pee paella AVAILABLE aT: CalNi¢— sg DISTRIBUTED BY:FROM tH CHAIRMAN "THE YEAR AHEAD; Cover guy Joe Mangariello (pictured represents the ideal MSFer—dedicated this training and diet year-round, not justin January. TIME FOR CHANGE here's never been a better day totale charge of your life than today, and with this issue of Muscle Fienessin hand you can begin by seting out on anew path toward abiga,better yo, With anew year upon us, we're faced withthe challenges not only ofthe winter months, with their shorter days and colder weather btalso the celebratory eating and drinking that’s part and parcel ofthe season. No one can be blamed for slipping a few notches from his peal eondi- tion during this time, but by the san ‘one should be excused from making the effort to regainhis past form Ma is designed specifically to deliver the very best information needed to make signifi- ‘cant changes to your body and overall health 114 wuscorarimess i sanuany 2014 inwhich case there may beno time of yearin Which this mayazineis of greater value to you. "Notably, there's our annual Ultimate Starter’ Guide, which, despite its ttle, can he followed ‘ogreat effect by novices and seasoned gym veterans alike In fact, t's designed to be basic cenoxgh so Srst-timers ean pki up quikl-but comprehensive enaugh to provide veterans with aroatine that will give them the kind of full- ‘body workout that wil get them back on track after a winter hill. There ae also plenty of other ‘workout stories, healthy recipes and authorita- tive supplement information the kind we're ‘known to provide month in and month out Ofcourse, we can offer you al ofthe informa- tionin the world, butit won't mean aching if you dont take the initiative and apply it This may seem like aa obvious statement on its surface, but the factis that there are far more people in this world who are content reading about the path to success than actually following it The reason is simple: Readings easy, and do ings hard, especially when the doing involves pushing your body past old limits and sticking to a diet that may not satisfy your belly ae all tmes, Ma is shoutboth reading and doing, Its goal isto provide not just information, but motive- sion and inspiration. Iti the rare kind of maga zine that requires you to put it dawn so you ean apply its teachings. With that, I wish you peace, prosperity, and most ofl, good health in the new year Sa longas you have a will toe your best, weil be hereto support you. David J. Pecker (Charman, President and (hie ecutive ierpea Ge eee Are Pros HGH GF TSR reece UR ie ers ee ee ere eee Eee etenr eee ee eens eee oe enn ey eee a eT Le eee eet eT eee cette et cit. eee ee eee ee ne reed See aT ee eer er caieeer rere rere tts net Seer eeetaecenertanteaptenara eee mT Sta oerae rarer reenter aan ened boise Pinter ne ket etns ae eee re eens ae tant meee ern Tenement aerate ai enead Ped eneriecpealea hte rad = 2 nrnse a co Sram be ie Ta ene wtp sms ne ep ye ie Eee ear a paren meparerereeaearenen yt ee em reer Erect ene eterna) rem enn Poreernierere neni ns srt percienee ene et ena seer with Boosters’? New “Growth Hormone” Pill Ignites Loreal ieee AM colt elie oleae Is It Time to Take a Stand? eee eer eT eae eer Crt fees earn eerie ince eat tio) eee aetna ener ane et ee hee prone set epee pore ee er aed Pipes deur gtatetinpsy oh = (oie rer eee eee ron ry Perio nite omeee tiny Seo reed Prenat nee amen ory econ ec end Peete reece eae eee el Poet nn Seon ee erento ee ee erent rere st irre re) ere ns cere are eee nee Penne renter Tinton eee eee ce fee secant Es BUI) 8) GROWTH Factor-9 ys cespen Bi yh PIP as per =e ee geld aed ‘ eect | s Ee eevee probably breaking Liha yet pit A ALIFE CAST IN IRON, Each January we bring you a starter’s guide designed specifi- cally for newbies to the iron game, as well as those looking to get their bodies back after prolonged lapses of inactivity or holiday bingeing, It’s alway yet comprehensive and results-driven program founded on tried-and-true principles and the vast experience of Team M&F. swe were putting DON'T BEA HERO GowrrH Your this issue together T Weel wantto iftbigin the GENETICS startedreffectingon | gym—myselfinchided—andthat | t12 Tdecided that T would follow my own early training | temptationisespecially strong | in Amold Schwarzenegger's foot- days toseeif couldn't glean when we'restartingoutand feel | steps by becoming Mr. Olympia. 1 something of value that Icould | wehave something to prove. We | trained with that notion in mind pass on to you, allwant to “belong” and pushing | until Twas mayie 18, Irwas then ‘What follows are four rules of — | heavy poundagefecls ikea good | realized that whi the mind was thumb that wish someone had | waytocarnour membership. But | willing, the body was.not weak, spelled outfor me before Istarted | trustmy experience onthisone: | buenot capable of that degree lifting. Hopefully they canhelp | Youdontwanttoliftbeyond your | of muscularity. you make faster progress thant | abilities. Pushing bigiron with poor | My mentor at the time had id so myblunders won'thave | formearnsnoone’srespect,and | me convinced that it was all been entirely in vain. cean (and often does) lead toinjury. | simply a matter of commit- 11.6 musciserimiess 1) snuanv 20% EDITOR'S PAGE ‘ment—that if Twanted itbadly ‘enough I would achieve it. Not true. My body type is suited for ‘swimming, or gymnasts, but not bodybuilding, no matter how much I eat or train. $o, in time, [leamed to embrace my strengths, rather than focus on ay weaknesses. iply put, ifyou're designed tobe an offensive lineman, dont kill yourself tying to be marathon runner—be agreat linemant LISTEN T0 YOURSELF All too often Ise training “experts” doling out advice to newbies, as ifone size fits all. OF course you should listen to what they have to offer, hut then decide whether it works for you. Just because someone else is doing something, or telling you that you should be doing it, doesn't mean that you should We all have our own unique sets oftolerances abilities, strengths, and limitations. Respect ther, because by working with them youl improve much more quickly than if you just blindly follow ‘what you're told. And, yes, that applies to what you read in this magazine, too. DONT GET 'e DISCOURAGED Asacertified hard-zainer, [can tellyou thattcan be absolutely ‘demoralizing to slave away in the ‘gym, only to watch gains come at asnails pace, asyousee others running laps around you in terms lof progress. But whether you're ahard-gainer or an easy one, you will hic a wall at some point™actu ally, multiple walls. Just don’t let them eat at your self-confidence or zap your determination. ‘Thebody isan adaptive machine, ‘meaning that it’s designed to build walls to progress. I ies stasis, Always remember that, and then figure out how to go around, over, or through your awn wall Good tuck, and happy New Year! Shawn Perine Bator in-ChietEPIQ CLEAN IS POWERFUL HERE'S WHY EPIQ™ WEIGHT LOSS FORMULAS. 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Uke uson and get $5 OFF your next EPIG | scenes... | ewe Facebook | purchase of any EMO” product.Theuitimate traning program? its tie one ae VP/GROUPPUBLISHNGOIECTOR GASScEDRO ee ‘mniillineke EDITOR-IN-CHIEF SHINPERNE set ithaonen EDITORIAL cca incest eottamrwine ee eahaietagocs aerltadtonbrete Roar Cutan Stn cSEs i ‘SeiorEdtors Metta, CSS, eee eee fue Sti areca ota lade Pa oo ies ‘MUSCLEANDFTTNESS.COM omoer Mote Soe Hee alee rn oli See Tears non ae india headehones at the ‘estaodntar Soy Hton gym. theres i teomanylouamautns hen Renee Sretoomacheechns opto CONTRIBUTORS Tear bao. a af A hy he es Sh ea Hite ME anc Sew Se nest oe "ADVERTISING & MARKETING Taergtieaer Duele WO Copste Cathe Woteinbiecer lanes skelter acer ger UEROTSWESOFFCE: | STESHLESOFRCE: | MOMESTSMESORIEE: | SOUTHEASTERN | WESTERUS udder Slonat on tr | ste om ‘Suoree tina (eager | "Nang rio0e” Adi t00s coke tin, Se, ‘Secor faim Tage | Sumario |" Tsar, tess eaasiosey tart Teen0an12 estes e008 ‘egrtinne ‘saree, seroaooouiso —“pinsasours ‘mathe aaa pases ree ‘Sei Seapets ‘Seer itt “Feito INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP. Tagg Wier Ee) aCe (ieee 30S fan 42 3661669; emak mca "FOREIGN EDITION! MANUFACTURING & PRODUCTION Dehivtorsowceige Noe lsae WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC. ‘HRM, RESIDENT CME EXECUTE OFCER TO PEEKER oorggn uno hapa EMERITUS Sie webEsties aa) {race ie Presiden Marea er eh, eerie ier enigre Corser rites wo ey ‘racine ex PresomiGhetfeorea Ofer Teanuet_ Owain Ereaie ee Pesier/che! ital Oech Sime tracts Petes Oedipal Dodareen Seer Psa Opators Fob OY Genel Moogsiitsatertsyrceston_ am Sorth PONTO NLS crane by antinapaetotustarghtd stgse ata nas a aRIVALUS OWN YOUR PERFORMANCE DROP WEIGHT LIKE AN ATHLETE SHORT CUTZ Bana SAFE FOR DRUG TESTED = 7 lst p] ay] sports tf DMAA & EPHEDRA “a FREE ; POWERFUL AVAILABLE AT GNC.COM e eesnatonant ‘SCAN OR WTH SMARTPHONE 1-800-620-4177 RIVALSJUSCLI ‘ITNESS.CC THE ULTIMATE ONLINE RESOURCE FOR YOUR TRAINING NEEDS ULTIMATE ‘STARTER'S GUIDE VIDEO === (GYM EQUIPMENT! featuring Steve Cook. | No time to go to the gm is no excuse. 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The judges knew this, the fans knew this and | knew this. But this year I'm taking my conditioning to the extreme. I'm stacking GAT supplements during my offseason and pre-contest prep and I'm going to destroy the stage! SPY errs res ea Soy eg ey tere ee paeat 7-300 is Big Rams #1 choice for his Cn AQDELERATORis 100% simuant fee aye o feed your ee it ama Tt wee er ard ree re eee ee ct Rater eters oi eee Peers CT Wow! (Derssvemers Eset crete tte etsy Pompei aN a Preece TeamGAT.com Vue) and other great a Esto)rs 5) on eet 5. mie eee | Et eeeMA AMA AA 2 At my Olympia debut, | stood on stage at close to 300 pounds ripped! | shocked the world with my size, but | lost that contest and | hate losing anything! Extreme Speke MOM UCM SUC OM LMCI Mele om URAC CeO ATU TARA Meo Oe DANO) Me GTO MV OO MoM VANTIN Scie. e- CNW ACN SM RUC and take MARTINI every day. GAT calls this The Ramy Stack, | call it payback! 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Come on strong with Bulgarian res ‘Tribulus from Ultimate Nutrition!MELT OFF HOLIDAY FAT WITH THE KET- TLEBELL COMPLEX MARK WAHLBERG USED TO PREPARE FOR THIS MONTH'S LONE SURVIVOR Mark Wahlberg's Lone Survivor Kettlebell Complex od kta Sng ight) metal Sing et) jet Scat.TR AINING, | Witt?s ssssveveceseecvecr MH EDGE EXERCISE SPOTLIGHT = BYJOE WUEBBEN HANG CLEAN ADD AN EXPLOSIVE ELEMENT TO YOUR WORKOUTS WITH THIS FULL-BODY MOVE training program is complete HFIEUSSSHTEInEIUe healthy dose of explosiveness, ic doesn't matter what the goal is: If i's mass building, power training recruits fast-twitch muscle fibers (the ones that grow the biggest) to agreater extent than slow-twitch fibers, For strengta, being able tomove weight faster will allow you to lift more weight immediately If the goals fat burning, explosive exercises ramp up the metabo- lism and keep it elevated long after your workout is over. Ifyou're an athlete, power moves will directly help your play on the field. In other ‘words, make sure you train explosively om a regular basis, Feel free to start with this exercise: the hi The Clean Zone follow these instructions to power up your training with hang cleans: SETUP DoIT ‘Standholdinga | miStartwithyour Assume an atletle | Keeing your treo unig cp down and loaded barbellwith | armsextended stance ithyour Ivextend your ip and knees to cr your hands tomardthefloor | kneessightiybent, | thebar up a fast 2s possible Catch the bar around shoulder | andthe berinfront | readytopulexpo- by dropping your ebams, bending your ees, width apart. of your thighs. sively nding ing the ‘lea’ positon. Stand up, ‘thenlet the bar drop down to the tart position. GUNNAR RULE ‘26 ow / BO musciserimiess i) sanuanv 204PRO PERFORMANCE PRO ee ci Taal L/h maper ai RESPECT YOURSELFj j jies D Epy® USTANON 256 THE MOST POWERFUL SINGLE-DOSE TAIBBEI™ Gols MUSCLE BND Sie ag \ } f 7G Y Teed ary COTTE 9TR AINING QUICK TIP conrccon'Sisw nyt yu ty topushR toofarden Matos soos ds EDGE INSTANT MUSCLE = BY SEANHYSON, cscs. NO-CURL BICEPS BUILD ARMS ‘omast guys getting bigger biceps equals doing more es oF ifitwere really that simple, everyone would have guns ike Mr ‘olympia. The eurlmay be the king of the biceps builders, butit’s not the only way towork them hard—and we're not shout ta suggest more chinups or rows, either. Theresa gymnastics move called the Maltese cross hold that, with little modification, absolutely smokes the biceps, and works the chest, too. Ihanermalleese While yok ikea thal gyms pest ere aoe the wsyoususpend yourself | modfiedMaltesecrass ‘onrings parabeltothe | oldstressos the biceps, floor withyourarms | astheygrevent your Two more unconventional cextenddby yoursides. | ehowsfromextendng. biceps builders ift-amfalds eas and Butpertoringthemove se thay provide slandinggivesyouplenty | someestravork for you ‘benefits rd shoulders E rings oraserson tine vee pandesal shoud wet st be nithyor feet shoulder nth apart gaspthe handles Tense your hole body—particnay tho ats, abs and lutes— andreachyour amu to your sides Keep asightbend in squeeze the handles as you curl Pee ‘draw your elbows back as vyoueur! nsandleanforerdunalyoufeelastretchin your pecs twlloklkethebotam pti afye Fytohait for 3-Ssetsol 10-30 seconds BA musceserimiess i) snuanv 20% icnace neveuxSR ee wr: Seu oe oe protein to produce sustained performance, SYNTHA-6” from BS De eu to Cen Cg AUS a Le PE oe een nee arenaTRAINING I EDGE CROSSFIT CORNER = By RoB ORLANDO FRONT MAN NO TRAINING PROGRAM IS COMPLETE pet fen WITHOUT FRONT SQUATS. NOW YOUCAN |iisvs: BUILD YOUR LEGS AND POSTERIOR CHAIN WITH THIS ONE-EXERCISE WORKOUT. he CrossFit front squat WOD is just 15. | as th ay snt—adjust the weight re of wrist lexbiliy, These aches and pains | to establish a strong are normal, sodan'tbe alarmed by the soreness | fcing Rob Orlando's heaviest-ever weight used inthe front squat WODis, 375 pounds. The Front juat WODis: FRONTSQUAT™ 53 r) ETN Tene a ‘CROSSFIT OYNAMIX, ASTORIA, NY BG muscisarimuess i uwuany 2016 sawes 6 THERESEan i ail 5 i me 4 w Le a PAM TUS a +1 , Cee Cue Seni isc un rues to your muscle cells while you push through set after set and plateau after plateau! if you're serious about training then youre taking Modern BCAAs because we didn't just add MORE AMINOS, Reena ane WN nen ee er the enhanced workout support and replenishment that you need a aa ees feo SOW VN Ce ere er rs eee eee ers Cee nc ayo eee A TTS ER IRLABOUT NATE atetoreterscxossrt oyna andthe coroner of Rhino Fras. re AALINIIN been a proven strengthening and conditioning tool atan intense p your heart to pump blood t ROWING IS A CROSSFIT STAPLE , k THAT WORKS EVERY MUSCLE— Eeasaaee rive phase andthe AND BURNS FAT ALL DAY LONG 3 The Phases DRIVE:Sit on theseat, strap vyour Feet in and Grab the handle with both hands. Ba with your arms outstretched. Explosively extend your legs while arch- ing your back and pulling the handleto your sternum. RECOVER: Reverse the process by bendi your knees, yoortin i ing your arms, and sliding the seat forward again, chain will col into the chamber and set youup forthe next Arve. This phase shouid take twice as longas the drive. ‘hoe you'vemastered this technique, start 7: yur workout. {2 i iPROTEIN PERFECTION OEM UATE Ma UCC hy that MHP’s Probolic-SR is superior to whey! Probolic-SR, the world’s first combination protein supplement of its kind, is formulated to provide fast, medium and slow releasing proteins \ d formula. The combination of these precise muscle PT Ca CO CMC Ce benefits than any other single protein supplement. GYM TESTED. RESEARCH PROVEN. 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Cet i a ae ened ee Ce) eine ee re Picteats PestleTHE ULTIMATE MUSCLE-SCULPTING REGIMEN™ + + ae Pg Py Cre PO DiPRO PERFORMANCE* CLINICALLY TESTED, PROVEN RESULTS AN A MO MUSCLE-SCULPTING REGIMEN & Cee eee ae ee chiseled physique by stacking these advanced formulas together* RCN eee is ia OU ee ingredients in these products combined, your body will have TTC RC oat ams a burn calories and support lean, striated muscle. aE ee RESPECT YOURSELFSS 4 CT Cea je COMBAT CORE SHRED YOUR ABS LIKE AFIGHTER WITH THE PUNCHER'S PUSHUP Jaters have some any athletes, and most of them don’t d ‘Epmore or ue machines Throwing hard pan ponent to the canvas requ igh amount hters get lik take on any task, 4.2 muscaserimiess i) sanuany2 3 How to Do It = Gatintogpushup etepeetulis, stoeeat Place your left hhandona firm medicine ball erforra pushup Explode upward ane and push you hand thebal so thatit supports your body. Quickiyreach your arm out front of you. Donat lon yourhpstorotate ry tohold the up positionforamo~ ment Switch sides andrepeat peed aa fromrotating forces ‘the musclesin your abstostablizethe body, and isometric aboontractansare what give fighters thefirmnessin their belies that alos them toabsorb unches, kicks, and nee strikes tothe midsection without buckling. Do the puncher’s pushup for Ssetsof Sforafew weeks before asking friends to test your progress.en -UNCAGE THE EG a Sea wat [ Tae = RE LOADED a a pee ci n MALTA TSNg SEER RI eee NUTRITION WILL DO, GET YOUR MASSIVE HANDS ON WivaPAttenoaran Te pncae Sou SUH er azo ON irs 10 PRIME YOUR BODY TU a OT PUNISHING STRENGTH pues te HULKING SIZE* ~ ITH A MULTIVITAMIN BLEN( HARDCORE ANABOLISM -DYNAMIC:;RECOVERY DIETARY SUPPLEMENT a ye eo aa Cee ty bad | pela cd RESPECT ONLY AT GNC ANDGNC.COM YOURSELF LIVE WELLTRAINING EDGE POWER BODYBUILDING BUILD I very guy loves to train arms and every _guy-at one ime or another has ‘boon stymied by the two biggest arm- training pitfalls d)using high reps instead of heavy weight, and 2) thinking a ‘good pump equals a good workout When [firs started out, was guilty ofboth, Pvesince leamed that heavy weights the sur. est path fo musele growth, and that a pump, in 4.4, musceserimiess i) snuany 204 WITH THIS BRIEF, HEAVY ROUTINE Follow Mike OHeaen on Twitter and Instagram ~ and vit for even more taining tins. BY MIKE O'HEARN ‘As you get older, the right supps are even more Important and ofitself is useless without muscle stress You need to remember thatthe biceps and triceps are small muscles; they don't require the same training volume that your legs, chest and back do, This i especially rue if youdo Jheavy workouts forthe squat, bench, and Keep your throughout onacable. each rep. ‘his ill mimica hammering motion in each hand. 52 wusceserimiess 1) sanuerv 20% ALEX ARENTTae Let) ae Fa iy Di | Cae pe Bocuse engineered to release amino acids into your bloodstream Ca eee RUC e cs {quality protein sources that digest at diferent rates to create pe eee ae Cesc) Fo Dod 1.65 8caAs B bitterant Protein Sources oc okie Mitch tee eunts tote Cua Meat ea eae Se ena en cs mato ete an muscle and improve recovery that only provide a seem amino blip Cet! De eee ea eee)CALORIES PROTEIN FAT 390 CARBS JUG > SoG PERSERVING UTRITION | &: EDGE a OF THE MONTH = sy cHrisG@rsLin , AMARANTH F > THIS SUPERFOOD COULD a 1 AND e ~~’ ”- KEEP YOU HEALTHY Paws J4G ith tons ofnewly dubbed “super- foods” gaining widespread awareness and popularity, ama- ranth grains and leaves are still behind the trend, remaining relatively obscure despite their myriad health benefits. But regard- less of whether you want tobe ahead of the health-food curve or ust want to try some new grains and leafy greens, amaranth is agreat alternative food source that canhelp further your training goals. Amaranth seeds can be ground into flour, or they eanbe utilized in place of other similar foods ike quinoa or brown rice. Amaranth Teaves can also provide a healthy, tender replace ‘ment for greens such as kale or Swiss chard Amaranth, in seed form, is a compl tein—something most other grains can't claim. It also contains three times the amount of caleiura other grains boast (about 12% of your daily val ue, based on a2,000-calorie diet and a cooked fone-cup serving) From that 250-ealr youl getnine grams of protein and five grams offiber There are also plenty of other valuable vitamins and minerals such as iron, which helps ro- A deliver oxygen throughout the bod: Amaranth could potentially ward off serious health prob- bh ~ — Jems. “Amaranth may y AMARANTH HOT CEREAL WITH Peelaeonaae » CHERRIES AND WALNUTS ear a al INGREDIENTS | : inflammation fr sewer DRECTONS Chronic ondons reed | pacsanwcniymaed tapmaternamedin _likedahets eat = orate ‘saucepot. Bring to. boll Reduce heat to medium disease, and stroke ‘Yegupdried cherries | gy, anc! simmer, string frequently unt most bquid ordi Reames” | turelsert sin requ lea codigo Vandana A ‘tender, about 25 minutes Stirin cherries, walnuts, Sheth, RD.N, a 176 winter snack. Just read the RICESOUP SOOIUNT labels carefully before buying (Serving 2405), »570MG Bd musciserimiess i) anuanv 20% PROTEIN a m= be DINTYMQORE *10G_ BEEF STEW CARBS ARES (Serving 236) *17G_ CHICKEN =126 ‘S00 NOODLE. soot PROGRESSO TRADITIONAL, Academy of Nutrition and Dietetics,EAE aka t Eonar ) a A py ye pen if {is superiorly formulated with ciinically backed doses o Sree OR eres . Sc ae ue Ce Ree ee PE pan atc bealt) Ce oe Ped ee Deed Fe eet Frtantonygrewrtonta ast» Cea ct rt mca | Gaeta doe nse at stity Clay esd cominton ot xtone Per areca eed a ereemmeatoreyy mnere ever errrieaes tare era a marc te rareet a eae eee sone Ohertormase nso naae | Sen pecans ieee 3 er re Ce: i 4 ial [evs Ce eee ee)_NUTRITION EDGE JTR IT ‘= BY MICHAEL SCHLETTER Nou'll Ne re Alarge ‘sweet potato, skinon, diced MAES SERVING = Preheat ovento 425°. ‘Place parchment pos stand put sweet sit Sn akan thence inven OF “Sosxt, pestasavoennover A SIMPLE FISH RECIPE THAT GOES | MRtIONNeo-w cng | estan STRAIGHT TO YOUR MUSCLES CALORIES | PROTEIN thepan, then the fish, wii tits nultOOS | /I7(] >40G skin down. When fish turns ———— eet the ecaes. lace in oven itl sweet AY CARBS (eet postpssimitneesasyuevourmrenorbottesinantte Tp] >3/G ea ‘potatoes, maximizing your time inthe kitchen. BG wusciserimiess 1) sanueRv 20% ick Fekeani, Foob STYLING BY MATT Vowsgee Qt. Ye=—9 ‘The ultra-clan, fully disclosed formula in NITRO-TECH? delivers 30g ofthe highest quality muscle-building protein ee em TOI ca Ok mn ra CO ey ee ee rae a Deteerr rl 7 ea Cs nen ee peel aan er epee (a eempeelee reer aay ar meant) Peethprteertetie dea > nls Menger (EC eietretetesieceeeray bres pel a pestis earvitngerpe ste) Hr ieseiipirrsetecir prs rene repr aa go Pteli inline CTS a aa 7 et'TRITIO “MET S11 = By DAN KADEY ‘SHAWN'S OLD DIET t ‘Swhole cane LA cupscatmesl 2CHI) SANDWICHES WITH Gozchickenbroast Aslices vale wheat PROTEIN SHAKE WITH Leupwater scoop wey protein PROTEIN SHAKE WITH Leup low-fat milk whey protein Pe Loup strawberries ‘SHAWN'S NEW DIET Binhole fee BoxCeredontecen Toange ‘Lazbea jerky Lozwaruts EAT LIKE A CAVEN Hey, Muscle & Fitness: | want to follow a pseudo Paleo diet. | say pseudo because I want to include grains and potatoes. How can | combine the best of Paleo with my dietary needs to maintain size and strength? 2,750 CALORIES Paro 263G CARBS pz Gazi Aackancalnon Liarpeswect potato Beupe steamedbroceol —Shawn H, Ithace, NY cleome to the growing legion of athletes and weekend UPGRADE YOUR MEATS: warriors who are embracing Paleolithic eating, Whilestriet | Hardcore paleos say you should be load- Paleo eating dictates that youshould be cansursing only | ing your plate with higher-quality meats foods available to hunter-gathererslike meat,rvots,nuts, | like bison, grass-fed beef free-range stillpossibleto get the most out of thiediet while | chicken, and wild-caught salmon. Studies few forbidden foods, Here are. few tipsthatcanhelp | show that these types of meatsarerricher Seen SNACK done. innutrients ikeheart-healthy omega-35). | PROTEIN SHAKE Aeupinowectened (GRAINS INTHE WHOLE PLANT POWER aimerdik OneofthetenetsofthePaleodietisto | Research suggests that modern hunter-gatherers get only about ff 28229pawheyerotsin avoidprocessed foods Ifyauregongto | 35% of theircalories frommeat, with the rest derived from 1 Bap fozenmixed include grains, opt for quinoa, amaranth or | foraged plants. That means you shouldround out your ciet with, ‘Series brown ice and minimize yourintake of more | plenty of plant-based foods. Tubers are an allowable food onthe processedgrains ike whole-wheat pasta | Paleo diet so load up onpotatoes. Theyreal differentintermsot ff Goer cass fed rolled oats, or whole-grain bread nutrients ut most provide anecessary boost. ‘Shonsteak Aeupcodkedauinoe (poe SAO M&F APPROVED Duke's Meats (dukesmeats.com) Ascedredtelperper Forayrten-gacked ae worhy stack. tsslectonofcedsmokedsasageendbceoky Penaedinsnalixtcescachdehershonest ff Asicedcarot ‘orth poset fy chorenghamupardmng wath eds anddadtforaPsoo ape alm. 1 thaphem seedsRIVAEUS" OWN YOUR PERFORMANCE 30, protein CLEAN CARBS MORE servings HEALTHY FATS MORE PROFESSIONAL ATHLETES TRUST ginger root avocado rolled oats blueberries brown rice 2 AVAILABLE AT 2 aT ay GNC.COM {Eh one 00 mS ee faresQUICK TIP seen corto sper lvls nvr codes vast ater ey een sore pastes fou hssparart predic You'll Need: ‘Alb turkey breast Yecupsuger-free I cnberryjuce Saltand pepperto ROAS taste poate SJcupredorionthin | > AtbepSiracha apa Lthep gat rinoed eat tent Yacup od wine beans vinesor Yeeupgenbeans | > Yecupgrapeseodcl TRANSFORM HOLIDAY LEFTOVERS INTO A CLEAN I 4 Cube leftover’ fo %4-inch pieces. E ven the most diligent bodybuilder gives himself abreak daring ifyou'e making this from scratch, ‘heap Of asa cd er pet reheat oven 0300 Let season key pica ove Wide one cheat afte age dose reat that and peper adroat or be nal , ap hours or unt turk There nindlend tye cos ia hours or nti tu ingdays and weeks after a holic this trap. Take those ST oa ceaerere ‘hay leftovers end acloon highpratalimedl atl ete cesaig na bow wok to Getyeubackontackimmodiataly nerofai te trenigtaneye. | corcmtenncamts | ©) setercranbery ies the juceat ine for the recipe here adds a rich cranberry flavor, so even though you're eat Mppepotdng tps feel gol nagar nd salt end paper. ‘ngtotally clean, you stil getto enjoy the flavors ofthe season. © esgturtey es togther with veg- etables and beansin a bow ey reaches an internal TRTON HED ra ‘Add dressing and mix again. Portion salad CALORIES | PROTEIN |FAT CARBS O recites ons rare . GA ee See 331 >elG 18G > 136 danteddtesngtceachporton nous pet GO muscizerimiess i) sanuanv 20% lex FERRAR),F000 eTYLINe ay MATT VoHRAN ean WV aamy Vt Created by a renowned chef who understands what your body needs to be Bile oO m TT? Lal este VT FIT CRUNCH” Baked Bars provide the CoOL La LAT) a teNe LM STe)ELeCR Zee Lm ele Le Nh demands with the great taste you (Rye Rete) felt cios DIAN a MMOLE O gin sl) C1 -1e Cel LAL) (ole Tale (Mel lmhde-leit1le lane g lV) yr . protein bar should taste. Available in two delicious flavors: Cookies & Cream, eee ea aU cg Robert IRVINE (EORTIE} oe Te pErinaared ‘ol IATCH THE FIT ch CRUNCH” COMMERCIAL ‘Chef Robert hit the gym to ask people how they felt about their cu tp and to try FIT Crunch™ Baked Bars. 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FATFROMSTORAGESOYOUCAN | jnnoyortioxisvs USEITTO FUEL WORKOUTS asereryy action reralcaereguasyauan | sntohaweophadasacgc G2 wusciserimiess 1) sven 20% uae rovePs YOUR DREAM (7 JOBDOES (5 -¢) NOTEXIST. 9m). YOU MUST CREATE IT. According to a Harris Interactive survey, 55 percent of working adults are in search of a new profession. So why not turn your passion for fitness and nutrition into your own business? * THE RIGHT CONCEPT ¢ THE RIGHT OPPORTUNITY ¢ THE RIGHT TIME OPEN A NUTRISHOP TODAY! De es een rary) y ISHOP www.NutrishopUSA.com mS Follow NutrishopUSA: Ei) We carry all the top brands and the latest cutting edge nutritional supplements at the guaranteed lowest prices!SUPPLEMENT = MM) EDGE JACKED-IN-A-BOX® By ADAM GonzaLEz DELIVERING THEGOODS CHECK OUT THE LATEST OFFERINGS IN THE DECEMBER BEAST AMINOLYTES Exch scoop sladed with 109, af amins that help you train hard and recover faster. nae dition to BGA and anaino acd matrix Aino)ytes also deluers anelecroyte blend that haps increase the intensity and duration fel types of athletic performance BSN SYNTHA-6 ISOLATE P Tisproteinpowcersuppons rruscabuidngandprotansinthess throughout the day-Each dose of the Peanut Butter Cookie aor divers Sgal fbr, 22g poten andory 200 calories thigh amounts of BCAAs ghtamine peptides Pe (CHEF ROBERT IRVINE’S ‘FORTIFKFIT CRUNCH BAR DP it-rennned Babar Iniard Fort turer hy. rchintaduo thea 6 ye boladar onthe pet mews bynbey protest ithan inspired cette Tee Cruch Codes and Cea Bar isspcficaly madeforthecolerorsinya MUSCLEPHARM ARNOLD ‘SERIES IRON PUMP Beeld Scarenegger dovel- ‘pada pe-workoutdesqned tage youthe retest feeling yaucan get inthegym—thepure ls toaded withmaethen2gofKO-producng iret plus energies caffeine vinpocti, and tyrosine. Onescoop and youTbe n“heate NOVEX BIOTECH ion) THERMODYNE SREP Thisiatbumerconznsa i Dwopietary bed of LAand bubs tereststo educeyur boxy’ aby to steefat ie SY csosterone inaction t contin ts sree and abi coffs ben and regeach suppers Themed’ electives OPTIMUM NUTRITION GOLD STANDARD 100% WHEY ‘Whey isrrong thefestest- gesting farms protein Thats ‘rucal wen yout tomoxiize rocoveryandmusclegens after wortouts Tisproduct 100% qu ey, cing cof Bs ne dg of gtarineandguaicaci. VPXREDLINE ULTRAHARDCORE fachone-canaie dose mas formated toaoceeratefatbuing The gu capoes act rorecichly andlat ger tan many ater fat burs This fat turer contains coffeneanlycrous resveratrol andcAMP,Teyolirbe currpex hes relase rare fat frombdy-fat stores FREE GIFT Each 16-ounce serving of VPX Bang provides muscle-fueling energy without the crash and unwanted calories that come from other energy drinks. 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You’re practically naked. Listen, weVve all had that gi@am where we're standing in front of an audience in nothing but our underwear. Only in that dfeam, youir underwear isnt realy tight and brightly colored... in that dream, you Cao nn ee ee emus ee ie 1g 's that your trunks covef what they're supposed to and you don't forget your posing routine. Hey, nobody Se Oe a eee Ce MeL ey first taste, you want more. From the first sip to the last rep, enjoy the ride. Dream big and dont let anything get in your way. Pushing Jomoard Since "77 Fora limited time, get free “pump” at wn UnivPUTS ALL __TRUEB! BLOOD'S. fil HE BLOC NERC "BOTH P PHYSICAL _ AND MENTAL —INTO O MAINTAINING OF ONE OF orm ‘THE n BESTBODIES: IN HOLL LywooD a pa 5 ae‘a werewolf were suddenly to appear in some small American town, it ‘would be a place like New Haven, CT. Home to Yale University, with itssprawling campus filled with gothic architecture, the quaint, historic locale would provide the perfect theatrical backdrop for the story of a tall, bearded, sinewy werewolf imposing his will on an unsuspecting, ‘group of mere mortals. And so it was that Joe Manganiello, who plays the werewolf Aleide Herveaux on the HBO series True Blood, visited New Haven for a couple of months this past fall for his role in the Yale-sponsored reprise of A Streetcar Named Desire. The unsuspecting group of Jhumans on which he imposed his will? His cast mates in the play: a ‘group of theater actors who couldn't help but notice Manganiello in the Yale weight room every morning. Clearly, he knew his way around the gym, It wasn’t long before one of the young actors approached the chiseled, 6'5" guy from the TV show “Listen, man, ean you help me?” the young actor asked him. “l really don'tknow what I'm doing “Yeah, man, just show up tomorrow morning and you can work out swith me” responded Manganiello Practically every morning thereafter, the two trained together, going through the intense, fast-paced weight workouts that have helped Manganiello carve up one of the best bodies in Hollywood. Within a few weeks, other cast members joined in. “By the end of the two months, there were four of us all Tined up doing the same workout” says Manganiello. “It was awesome. They're theater actors. They keep themselves in semi-decent shape, but they'd never had any sort of formal workout training. And that happens a lot ‘There's the triangle—the mind, body, and spirit. And all too often T see actors really work the mental and spiritual side but not put anything: into the physical side; they just kind of ignore it.I dorvt come from that school. I come atit in the ancient Greek sense, in that their culture was built on athletics and on philosophers. “The Yale gym was just the beginning, Manganiello plans tokeep paving the way to better fimess~this time for the masses—with the December release of his book, Evolution: The Cutting-Edge Gide to Breaking Down Mencal Walls and Building the Bady You've Always Wanted. As the sub- title implies, Manganiello’s message addresses the mind as well as the nnuscle tohelp readers develop a winningattitude for long-term success. JOE SAYS: “CABLE CHEST FLYES WITH PUSHUPS SOUND SIMPLE, NO BIG DEAL—THEY'RE BRUTAL. THAT'S A GNARLY, GNARLY COMBINATION. If youreally do that cable-chest-flye set right, You're going to be using the maximum amount of muscle fibers, Your chest will be uring, and your body will have to find the fibers to fire off and hope you get those pushups off” 74, muscaserimiess i) anuany 20%THE WEREWOLF WORKOUT The following chest and back workout is part of the transforma- tional six-week program published Joe Manganiello’s new book, Evolution. This particular routine falls on Monday of Week 3 as part of a six-days-on, one-d three-day training split in which the chest and back are trained on Monday and Thursday; the legs and triceps on Tuesday and day; and the shoulders and biceps yy and Saturday repeatthstbt ree resets Ash ous tasty ot thesamo veh ors rase re moght noch set, {Wo TARO 12-45 reps Rest {minstoondthen ropoottis tpt hao mae tines sh yous tastayotthesamevciott, orslottyherense he ight oneadhset CONTINUED i}10 reps Fest mite andthen repeat ths couple tv marines Push yours tostoyatihesone neght, crsightv incase the weightaneachsot. ‘Mer the werkt go tiesto Imedian-inerty card. Iteanbeany vnratian yu [We tai tech ove, jogangoutsice) but ou inustheep content ove wihyeur hea te the 120-£20rerge erat least 20 mits. In the book, I talk lot about the mental aspect of training” he says. ‘Alot of people don't understand haw mental it is. Anybody can pick up a weight and do a weightlifting movement, It’s easy. The physical iswt really what is about-its the mental side that holds people back from achieving their goals. As a discipline I relate weight training to a samurai who studies calligraphy-the ealligraphy becomes a hobby that unlocks the technique of sword fighting. There are so many similarities between the two, For me, traning [impacts] my acting, but it also trains ime forlife. Its training metobe present in each moment, tobe presentin ‘each rep and stay in the workout. es about making each rep better than the last all the way through the workout, And once you get tothe end those are the reps that really count. Those are the money reps ‘Manganiello's mentality in the gym is always evolving, depending: ‘on what movie or TV role he's preparing for. In True Blood, he favors partly hecause of the shirtless scenes in- being as lean as possible 7G wuscizsrimiess i) snuany20%4 YS:“YOU ASK AGUY, “ONASCALE OF 1-10, HOW HARD DO YOU WORK OUT?" AND THE GUY'S GOING TO SAY, ‘IWORK OUT ATANS.’ And then you see him work out andhe'sreally ata 2. For achieving our goals, a lot of it is intensity. eople often have this misinter- pretation of what real intensity is, and t Ic ney di make gai volved—while also being athletic, for the action sequences, When he played a male stripper along- side Matthew McConaughey and Channing Tatum in 2012's Mag ‘Mike, physique was priority No.1, as that role was more than just shirtless, For the 2014 action fl Sabotage, which also stars Arnold Schwarzenegger, Manganiello packed on 20 pounds through diet and heavy weight training to play an intimidating DEA agent "When preparing for a role, its not that T have to gain weight or lose weightorbe more shredded; he says, Ido physically tohelp tell this sto- ry?’ And that's the way T approach different roles. IF need to play a DEA agent who's an undercover biker, how do Team a comer with this bigriflein my hand and strike fear into the unsuspecting drug dealer hiding behind that door? The workouts in Evolution are inspired by a broad cross sec tion of training protocols. There re bodybuilding and CrossFit here are free mixed with Tes basically, ‘What ean and powerlifting. machine work and body-weight Isolation movements show up, but so do plyometries, bburpees, and mountain climbers, /encgaer wrote the book's foreword (Manganiello formed a friendship with him while shooting Sabotage). The world’s first four minute miler, Roger Bannister, inspires Chapter 2. Putting a finger on ‘Manganiello's exact training style is tough. Eclectic yet effective bbe agood place to start. My training is obviously about weightlifting and building muscle, bat its also about remaining athletic” says Manganiello, who credits much of his physical success to his “genius” trainer Ron Mathews. “Ie's about building the body, but it's also about teaching your body to adjust to its ‘own weight, especially as you get bigger. And it’s practial.I come from Pittsburgh, and the people inthe gyms in Pittsburgh aren't working out to look good beeause they've got a shoot coming up, They're working Sehvra vould cout because they want tobe stronger, because it helps them in life, 1 obviously have to worry about aesthetics becauise that’s part of my joby’he says."But the primary focus is on being a great athlete, and that's the way Twork out)Better Than PEDs? MUSCULOGENIC CELL RECRUITER MUSCLE TISSUE GROWTH MATRIX/ACTIVATOR Se eT UC RL and Energy While Sharpening Nene TT Tess geet © Clinically SHOWN to Increase . + Upper and Lower Body SCT URES ol iets] el) n 0 | " Leola ». PREWORKOUT POWDER SPU esM balm ere U ISS Essential for Muscle Cell ETISSUE GROWTH v Waren Ue se EURO) HRC SGT POWER 0 ER LE SPEANG HET ITE “Se ROE FE DLN BO SHR AL OI : = MSS LU MECN EST OR ESE CL EET ry = Endothi fale e a COOL) NP) a) ORDER NOW! te NR BS] cd Care unas cuTiRoluh oer Perel ak rare 9-5: a VS Goce rsd, aR78 wuscezerimiess i) snuanv 20% SAYS: “THESE TRIPLETS [AKA TRISETS] ARE SETUP IN AWAY THAT ALLOWS YOU TO FOCUS. YOU FOCUS ON THAT INCLINE PRESS, THEN YOU SWITCH OVERTO GET AS MANY PULLUPS AS YOU CAN, THEN YOU DO LAT PULLDOWNS. I think, a lot of times in your mind, you try and save _ yourself for the next exercise. As humans, there's this survival technique that we want to leave enough in the tank in case that saber-toothed tiger jumps out from behind the rock. That's the way we re wired. And alot of what trainingis, is cutting that wire to understand that t don’t need to leave anything in the tank atthe end of my workout. ith that phlosophy, tke eo your body on the run. You want to chase your ody down—burn out on those pullups so that when you get to lat pulldowns, ypusettolatpuldowns,yourealy hve no ea whereey sciewriFicatuy DEsionee™™ ————- VANILLA Rey as tas Glo Dates ete =aTHE LOWER HALF Below is another of Manganiello's favorite workouts, a legs-and- e. See more of Manganiello’s workouts in 00k Evolution: The Cutting-Edge juide to Breaking Down Me and Building the Bod) Wanted, nc major retailers. <<< 10 reps 10reps 10 reps 20 repsloner ADTs; a “STANDING THERE BETWEEN SETS FORA MINUTE ORSO CONTINUED SUCKING WIND ISN'T NECESSARILY GOING TO HELP YOU DO THE NEXT SET. Youre going tosuck wind anyway so and get through the workout and be done, rather than take an insanely long time using these huge rest periods.” BO muscizerimiess 1) snuanv 20%“TRAIN INSANE¥ This couplet seis performed witht or horestbetweenecch set uni both exercises ‘re completed ‘BOXJUMP 15 reps COUPLET [AKA SUPERSETI. Because your mindis used to three exercises, and then you go to two—it's what | call the ‘polish coat. It's like, youget ‘your car washed and do all that work, and that inaf couplet of the dumbbell bench press and bentover row is your showroom-quality wax job. That's going to finish you off” G2 uscizsrimiess i) sanuanv 20%EERO CICA Cis oe Seu cetacean i! Se ACSF ea ow ~ Seta ots auc ARNOLD* pee AVAILABLE aT: CalNi¢— ‘ DISTRIBUTED BY:M&F cover guy Joe Piscopo, ULTIMATE SANDBAG Usothe timate Sandbag Coreitness System to de ahig apt of tain tsi pets tot handles allows for anything you can think of — for toadd astrongth component to just about: foxmot card Fler bags mate adjustable adits miltary-grade, leak-proof shell meansitcan standup Toany amount of abuse GOFIT EXTREME AB WHEEL Strengthen our core ile getting sit-pack using this ‘versa traning toot your hands orfeetstrapinsoyou candosome saouslyitensecoreworkouts HOME IM EVERYTHING YOU NEED TO BUILD SPRIPREMIUM ETTLEBELL Theselronketibals hover bts soyoucanrestthem onan suface without oryng about damage. Shing srust ost ‘a0 tobuld power and strengthwithoutrisking ‘adentinyour foo, then line thom up na comer. Colect atuiset fyauregngtoes ear nay nepe pment cto Step 3 hii alge ute apa ofeasoms nee shaddelcoterge ™ HAND X BAND isteadot sh ser iy Senate and fen youdotnetopste tapeties dae iiss undead toga tentigithe resin tpn your tend Netabelntee tessa GOFIT RUBBER RESISTANCE TRAINING SYSTEM ight resistances and Super Bands comeinfive undsofresistanco,totak ‘the tubes andbands canbe used ith handles 3 oor anche, aed ake stops so intense strength raingiustasrap aay. Fone hs bn thenent evel Node of ree BA musceserimiess 1) sanuaRr 204 body went workutstoRelieve pain intrgger points increase musceflexiity, and recover from blayed-onset muscle soreness using thisdense foomroler Apattamed texture gvesyoua targeted deeptissue massage so youreread tlt = Z ) CN OS: GORILLA GYM ULTIMATE ITNESS PACKAGE TheGorlaGyminludes study pulp tet Capen ipeon Jousfuretoral Ul body Workout dtachpuneong brace straps end atest clothe coven. $2895 pair ymca — POWERBLOCKSU-70 STAGEIISET Thasecanpac prs seo durin cut om ve Upounspa and 0peundswithonespansonkt) lleclnttonected ee Pmerdokesebalte fatondeanstadine sovegymmstus i 3465 kag cals loed 5126, poneck com GOFIT GRAVITY BAR Usethe straps and handles to mprove IRONMIND CAPTAINS OF telance andeore stabity CRUSH GRIPPERS wile quickly nereasing Gipstenghisessentsinsrenghard condoning 2 Songer gill yao maierece night forces Herkyournay ito 1 reasoner ve? {husserent-gadeoumiumgtepersarditch Strength Wthawexht ir Spurs itdsispenen aner Itsy pero varias boarueghtrag yaegymnsgou etre ($2.95 ronmind com. oo = 7 —~@n ——— Se eaaeoN, PRESENTS THE warresy SEAN HYSON, C.S.C.8, oTosurs ev DUSTIN SNIPES: c BONUS: Getsnenharcededonal ~~ sSisamctead Aa. eae = ee AVOID NEWBIE MISTAKES =a TO BUILD MUSCLE, GAIN STRENGTH & k you are; not having to do an exercise but being even more em- sed to ask for help; and wondering if the is that bad in every gym. ( icks being a gymnewbie, and tl commend you don't yore for lo oner you learn the ba ers. We can help you make up ground and see results in as fe! ks. The following p all your questions about training, nutrition, and everything else. Welcome to the brotherhood of iron ave 2014) muscteeernes 87| WHAT SHOULD T EXPECT IN AGYM? HERS We're not going to lie: Gyms can be weird places. Be prepared to see eccentric people be- having in ways that would get them locked up any o place else—making loud noises, wearing revealing clothing, and performing exercises you're not sure P are really exercises. The important thing is not to let it throw you. Chances are youre not the weirdo inthe gym. If you think it's the other guy who's bench-pressing ina three-piece suit, you're prob- ably right (trust your instincts). Most people training in commercial health clubs have no more of an idea of how to work out than you probably do, even if they've been at it for years. If someone offers you a tio on how to do an exer- cise, take it with a grain of salt (and look up the answer here or on muscleandfitness.com at home). There aren't as many eyes on you as you probably think, and—trust us—no one's going to make fun of youor push you off a bench. The best thing you can dois go in your first day with a plan of how youll train, knowing the correct form on the exercises you want to perform, and get it done to the best of our ability. WHAT WORKOUT for you to repeat an exercise or ‘SHOULD IDO? train the same muscle group. Asarankbeginner,itdoesnt | Thisis fine for experienced ‘matter muchwhat your goal | guysand bodybuilders whose is Whether you uitimately | workouts are more intense and want tobejacked ripped, or _ | require more recovery time, but just lose 20 pounds, youneed | asa beginner, youre better off tobuildabaseofstrenath | repeatingexercises toleamn first. Strong rmuscles are them faster. more efficient and better “Beginners can go up in weight ‘coordinated and they lay the | pretty much every time they foundation forallthe other | touchthe weights’ Bruno says. fitness goals, “iflifter A benches once a week “lalways do full-body work- | andgoes up five pounds every outsifa client is coming in two | workout, hell go up 50 pounds to four times perweek’ says | in10weeks IfLifter B benches Ben Bruno, atrainer at Rise | three timesper week, hell goup MovementinLos Angeles | 75 poundsin the same amount whos worked witheveryone | of time. Inthe beginning, gains from average joes to pro are linear like that” As a newbie, athletesandcelebrities."The | youprobably can't appreciate ‘main thing forbeginnersisto | what adding 75 pounds to your team the exercises, and train- | bench by March would do for ing full body gives yournore | your physique. Trust us when exposure to each lift” we say, “good things” and know Inother words if you that more advanced guys would ‘squat, press, anddeadlifton | kiltobe able tomake progress Monday, you can doit again | like that again ‘onWechesday and Friday. ‘Ontthe other hand, if you did WHAT ARE THE BEST ‘chest work on Monday, legs EXERCISES? ‘Tuesday, shoulders Wednes- | Compound moverents—ie., day, etc, it would take longer | lifts that work muscleat moreGINNERS CAN GO UP IN WEIGHT PRETTY MUCH EVERY TIME THEY >), TOUCH THE WEIGHTS.”than one joint. For instance, the bench press squat. and chinup are all compound ‘movements, The bench press and chinup both involve actionat the shoulders and elbows, while the squat re~ quires flexing and extending thehipsandkneos. Because more joints and muscles are involvedwith compoundlfts, ‘youcanuse heavy weights when youtrainwith them, and that causes arush of muscle buildinghormones that make ‘your whole body grow. Youdont getthis same effect when performing isola- tionlifts im which only one jointis significantly involved Curls leg extensions, and lateral raises al fall under this trnbrela, and while theyre perfectly good exercises, they're ess efficient than ‘compound moves, so they have tomake upa smaller percentage of your training at this stage. “Isolation exercis- ceswont hurt your progress; Bruno says, ‘but theyre not going tohelp much atthe be- gine level’ Stil fyou want tothrow a few sets of curis inat the end of your workout, that’s your prerogative, HOW MANY EXER- CISES SHOULD I DO? Three to fiveis ideal, andno more than six. Don't overcom- piicate your training: Make a short list of really effective lifts (see"What are the best exercises?" above) and get good at them. "Beginners don't have the work capacity togive their all toa bunch of ‘exercises’ Bruno says, After the first few, they're spent so they half-ass the rest. That's how bad form is ingrained” ‘Aneffective full-body workout needs to consist of ‘only one pushing exercise, ‘one pulling exercise, and one lower-body mave. With those three movement patterns, ‘you essentially work every muscle in the body. HOWLONG ‘SHOULD TREST BETWEEN SETS? Rest as long as you feel you need to in order to perform 90 muscizerimiess 1 sanuany 20% » LAT PULLDOWN SETS: 4 // REPS: 8 on tation and asp ear wh ow tate the pulby crating you TOUGHER, MORE COMPLEX EXERCISES LIKE DEADLIFTS REQUIRE MORE REST—TWO MINUTES OR SO. thenext setwith intensity exercises ike deadlift require | or four sessions per week (ie, the same weight youused | morerest—tworrinutesor so. | (whatever youhave time for) forthelast set orthe same | Less technique-intensivelifts | If youtrain three days, youtl number ofreps) Lifting isnt | likelunges orcuris canbe done | do Workout 4 twice the first aerobic training, sodontt think | witharound 60 seconds rest. | week and Workout 2just sitting down torest makes you once. The next week, youl lazy. You certainly don't want HOW SHOULD T. do Workout 2 twice. Remem- torest so long that you cool off PLANMY WORKOUTS | ber, since theyre full-body and lose focus, but dont tryto_ | FORAWEEK? workouts, you won't go long push yourselfso fast thatyour | The"1-2-1"splitworks great. | without training a particular technique suffers and you bum | Thismeans youhave two muscle group even ifyou do out too early. workouts Day tand2,and | onlyoneof eachworkout TTougher, more complex youalternate themforthree | ina seven-day stretch. You GAB, PRESENTS THE 2014 ULTIMATE STARTER'S GUIDETwa wae STANDARD 100% WHEY". { D STANDARD Mil Ae Sean ea ara 24should rest a day between each workout. Bw. HOW DOT WARM UP? Itdepends on how much time you have. Ideally, youd ‘90 into the gym and walk on atreadml for five minutes ‘or jump rope until you break sweat. Then youd go through a series of mobility cexercises—leg swings, arm Circles, and similar moves that take you through the range of ‘motion yout going to use on ‘your exercises. Then you'd do afew stretches for tight areas like the hips and pecs, pick up the weights and oa few light sets to find your groove, and get to work But the truths, few people have time forall that. andwe suspect youre among them. Tokeep it simple, follow this rule: Never startifting cold. Find away to start sweating, whether its with calisthen icsora quickjog. The foam roller—a long cylinder of dense foam your gym prob- ably has parkedina comer— ccan be great for warmups. Li on it and roll your muscles ‘ver it, pausing on spots where you feel tenderness, The foam roller acts as a sort ‘of massage to work knots out cf your muscles and enhance 92 muscizsrimiess 1) sanuany 2014 INTERVAL TRAINING SPEEDS UP YOUR METABOLISM blood flow, and it improves flex bility right away. From there, Bruno recom: mends stretching your pecs, (chest) lats back), hip flexors (the front of your hip) hip rotators (sides of yourhips), and calves. Do twoor three stretches per side for 30 sec ondseach. If youre realy short on time, you can build flexibility training into your workout. For instance, between sets of deadlifts, you can bend over and touch your toes, then squat down (called a toe-touch squat) Repeat for up to 10 reps, con tinue your rest period, and then doanother set of deadlift. Youll get more mobile and warmer each set until youre ready to doyour hardest set. (One caveat here: Don't do static stretches—where you holda stretched position for time—between sets of an exercise that uses the same ‘muscles. Forinstance, you wouldn't want to stretch your pecs between sets of bench presses, as this may tempo- FOR DAYS AFTERWARD. ‘sITuP SETS: 4// REPS:8 wh or leees bert ad a ar Sst tuple ny rarily weaken these muscles, hurting the quality of later sets, However, its agoodidea to stretch out the lower body while working the upper body, and HB pou sets ano REPS SHOULD I DO? ‘Atthe beginner stage, you need to think of our sets as ‘hat Bruno describes as "form rehearsals" Youre not ready toload the barwitha ton of ‘weight and grind out amax, nor isitappropriate to test your endurance by doing high-rep sets. Three to four sats of sixto 12 repslets you practice an exercise without accumula ing so much strain or fatigue that yourisk getting hurt Spend one or two sets warming Up—adding weight gradually— and then pushhardon the last one or two. bck and youreysto Pecan, ‘WHAT KIND OF CAR- DIO SHOULD I DO? Theperfectblendis amix of steady state (ike walking or ight jogging) and high intensity interval raining, altematingbouts of intense ‘work with periods ofrest ora lighter pace. When youhave 30 rinutes or more to train, steady-state exerciseisa good choice. It strengthens the heart andburns up calories primarily from your stored fat The quicker options interval training. which can be effec tive in almost any amount of time froma few minutes up t0.30. Many combinations of intervals work but start off witha work-torest ratio of one to two. Soyou couldrun hardoon the treadrnll for 30 seconds, and then back offto awalk for 60 seconds. Over time, you can play with the GAB, PRESENTS THE 2014 ULTIMATE STARTER'S GUIDEee DAY 1 ‘Susoze your shoulder bodes toe Ta atl ack Stn ck ae thot ha DEADLIFT treat ard tend you tps back ad thenberd you knees ‘SETS:3// REPS: 6 (see ;o029) Tole your boy asta as yu BENCH PRESS: lsngihearchin { SETS: 4// REPS: 8 ust etsie seule yer backso there's wdthand space between your lower back ani the Tere lth tof he rock loner it to your sternum, tucking you aos abou 45 degrees 0 your ies ier their touch your, due your feet ard it heer ard press thebs backup, CHINUP OR LAT PULLDOWN SETS: 4 // REPS: 8 ee p72%) REVERSE LUNGE SETS:3// REPS: 12 wh your feet hp wth, poling ‘duel each Step ferward length of your workandrest periods. All cardio machines ‘can be used for interval train ing, along with punching bags, jump ropes, and many body- weight exercises, Be creative Interval training speeds up ‘your metabolism for days afterward, so even if your ses- sions are short, they can burn plenty of fat. "You could do five to 10 minutes of interval training after you lift” Bruno says, (or up to 20 minutes if done ona separate day. Try to keep steady-state cardio separate from your lifting. If you do it right after weight training, you interfere with the hormonal changes that take place as aresult of lifting, which can reduce the vth one og slower our body vt yur eer nee may ouches tet ge ont i tothe puley o ‘inh yur feat gant tha fot plete and kre sly bart Keeping ot lowe back Taba fora st thatigstogrep th eran eto quality of your workout. canpedalabiketoencourage | yourstage of the game, you yourstermum sqvezing yout shales HOW DOTDEAL blood flow, or foam rll should be training your core to aes together provide that stability. No self- OVERHEAD PRESS WITH SORENESS? WHAT KIND OF respecting lifter wears gloves. SETS: 4 // REPS ‘Sore muscles are anatu- ‘SHOES SHOULD ‘Set the bor up ina squat rack or cage ralsideefiectoftaning | IWEARTO THE GYM? WHEN DO TKNOW ff oniyeso tissues ma especially when anexercise | “Iwouldrecommendnot wearing | Ml TMNOTA BEGINNER J [tots oerccandilés forworkout is new toyou The | toeshoesifyouwant tomake | ANYMORE? ce eee evact causeientfulyagreed | friendsat the gym Bruno | Brunosaysthat when you eee sree upon by exercise scientists, ‘says. Funky-looking minimalist | can bench-press your body shea pustg your head foward ‘and shrugging your trapsasthe bar bbutit’s thought tobe the sneakersarepopularbutcan | weight for one rep, deadlift your ne result of the microtears that. causeankle andknee problems | bodyweight for five reps, and LEG CURL Tting creates inyourmuscles.| ifyou arent ready forthom like | perform at least five chinups oe eS PUR. healing these tears builds the | aflat-soledshoe likeaChuck | youre welcome to change up Teeticerabresleetie rmusclesup bigger) Taylor Shoeswithsmuishy soles | your routine and try some more dine yar ines “Ithink people need towork | don't provide a firm base. advanced training. The amount ‘the axis of rotation. Bend your knees ‘through soreness; Bruno says. of time it takes for you to hit ‘and cur the pad to your hamstrings. "Stick with the prograrrt wl WHAT ABQUT GLOVES | viesebenciarsiscorplcte If. SIDEPLANK get better’ Nevertheless, you ? Iyingividual 0 donerush or 3 3 ‘can manage soreness. On Belts support your spine when | compare yourself with others. Gites ee daysbetweenworkouts you | iftingveryheavy/loads but at | Progress at your oun pace. Poe flor and brace your abssoyaurwelght KEEP STEADY-STATE CARDIO} <2" SEPARATE FROM LIFTING. 94 wsc.cermess suse Qh PRESENTS THE 2014 ULTIMATE STARTER'S GUIDERESPECT IS EARNED, NOT GIVEN. ENGINEERED NUTRI ITION® Meal Replacement 3g L-Glutamine Over 6g Be, from protein Low Fat TUE THERE ARE NO SHORTCUTS. tt you've got the determination and dedication, MET-Rx® PR Ue eR Cee CnC mete eee CR ae a eran Pee Cen Rue sk Cees OE co eT eaten Seer meee : BaroIF YOUR GOALIS TO GAIN MUSCLE SIZE AND MAXIMIZE | miWsiste¢, STRENGTH, CONSUME 14-18 || fecencive CALORIESPERPOUNDOF = fiatin5. YOUR BODY WEIGHT. Siete get those nutrients fromso theyre easier tokeep track eggs and egg whites, for pure protein lean cuts of beef fish turkey; and protein powder, Your carbohydrates can come from potatoes, sweet potatoes, rice (white or brown), cats, fruits, and vegetables, AS for fat, most oft wll come as aby-product of your protein foods, but youcan also derive fat from avocados, ruts, nutbutters, seeds, and small amount of oll such as coconut or olive HOW MUCH SHOULD I EAT? Getready to start keeping track of calories and macro- nutrients. You don't need to. bemeticulous, but youdo need tobe consistent. Ifyour goal is to gain muscle size and maximize strength, consume 14-18 calories per pound of ‘your body weight. For fat loss, gowith 10-12 caloriesper reed experin and rd the number that ight for ‘you. Start on the lower end of the spectrum for muscle gain and the higher end for fat loss, sothat changes can be made gradually, and adjust ifyou arent gaining orlosing weight after twoweeks. When bulkingup or slim ring down, your protein and fat intake shouldbe very similar. Eat 1~1.5 grams of protein per pound of your body weight and 0.4 gram of fat per pound, Carbohydrates have the greatest effect on body weight due to theirimpact on insulin, ahormone that alternately causes muscle or fat gain depending on the tim- ing and composition of your (9G wiscieerimess/ sanusnv 20% GAB, PRESENTS THE 2014 ULTIMATE STARTER'S GUIDE‘meals, For thisreason the ‘amount of carbs you eat willvary greatly depending ‘onyour goal ‘Togain size, ou should con- ‘sume two grams of carbs per pound of your body weight. Be prepared to gain some fat alongwith the muscle, as more carbs mean higher insulin ev- els and more potential for fat storage. To lose fat, consume ‘one gram of carbs per pound, Sowhat does it all mean? I youre 180-pound guy who wants to puton muscle, you might start your mass-gain dietby eating approximately 2,700 calories per day, This ‘would consist of 180 grams of protein, 360 grams of carbs, and 70 grams of fat. Ifthe ‘same guy wants to trim fat, he would eat 180 grams of carbs instead of 360 to start with TDONTWANTTO COUNT ALL THESE NUMBERS. IS THERE AN EASIER WAY TO ESTIMATE CALORIES AND GRAMS? Absolutely. First, ust focus ‘on the grams you need to consume—the calories will fellinto place accordingly, provided you aren't slathering ‘your food in sauces, dress- ings, and other seasonings. (Learn to flavor your meals ‘more simply: see recipes ‘on muscleandffitness.com) Four ounces of meat or fish is about 25 grams of protein’ says Nate Miyaki, CSN, nutrition consultant in San Francisco who works with bodybuilders to prepare for contests, “That's the size of adeck of cards’ One cup, ‘or eight ounces, ofa starch food (potatoes, rice) is about the size of abaseball,ora clenched fist, and that’s equal to 50 grams of carbs."One piece of fruitis about 25 grams of carbs” says Miyaki, “unless amelon” Non- starchy vegetables, including all greens, do not need to be counted, ‘As we mentioned above, most of your dietary fat willeome via your protein foods—a four-ounce portion cof meatoorfishhas as many as five grams of fat—but you ‘can eat fat-rich foods spar- ingly. Two tablespoons of nut | butter is about the length of | your thumb andttotals 15-20 gramsof fat, anda cupof raw nuts offersroughly 70 grams, | ‘tablespoon of any ois 15 ‘grams of fat. Youmay be interested to / know that foods thathave a f high fat content arent limited because fatis unhealthy” or inherently fattening, Physique- conscious eaters need only be wary of them because of the calories they pack nine per gramas opposed to carbs and protein which offer oniy four), Because fat is socalori, it can make you overshoot yourcalo- rierange inne time, and crowd ‘ut the other nutrients inyour diet Nevertheless if youhave ‘rouble gaining weight, one of your strategiesrnight be to increase your fat intake, which willadd considerable calories. As far as saturated fat goes, its used by the body tocreate testosterone, sodonttbe afraid tohave alean steak or burger on aregular basis. WHAT SHOULD TEAT BEFORE WORKOUT? Let the timing of your workout determine this. fyouie train- ing frst thingin the morn- ing, youre welcome tohave nothing but water beforehand Black coffee is fine, too, and may actually increase the amount of fat youburnin the session. Assuming youhad dinner the night before, your body wil stil be fush with ‘amino acids [components of protein) and stored carbs so there'sno immediate need to fuel your training any further. TWO TABLESPOONS OF NUT BUTTERIS ABOUT THE LENGTH OF YOUR THUMB AND TOTALS 15-20 GRAMS OF FAT; ACUP OF RAW NUTS OFFERS ROUGHLY 70 GRAMS. GBS Presents HE 2014 ULTIMATE STARTER'S GUIDEIn fact, eating carbs right before can lit the fat youburn' during session Onthe other hand if youre traning nthe afternoon or evening youcan have some protein and carbs ‘anhour or morebefore the ‘workout topower you through it25 gramsprotenandupto SOgramscerbs is fine. WHAT SHOULD TEAT AFTER AWORKOUT? ‘A208 study in the Eu- ropean Journal of Applied Physiology gave male subjects one of the following toconsume after weight train- ing: a6% carb solution six grams of amino acids, acom- ination of both, ora placebo. ‘Those drinking the carb and amino acid shake experienced ‘greater muscle gains than any ‘ofthe other groups, which the researchers concluded was be- cause the concoction did the ‘most to reduce muscle protein breakdown after training The exact amount of protein and carbs you should eat is. subject of debate, but most nutritionists agree that consuming somes better thannone, Wellke a2-to-1 ratio of carbs to protein: suchas another 50 grams of carbs and 25 grams protein Aprotein shake wouldbe ideal at this time because it digests quickty, getting the nutrients tothe muscles fastwhen they need themmost to begin the recovery process. However, whole food can work as well YOUR MENU Asample eating plan for a180-pound man who wants to gain muscle = BREAKFAST Bozblack coffee scrambled eggs 2eups unswoct ened, cooked atmeal with LUNCH 3ozorilled salmon Large raw salad with 2 thsp olive oil and vinegar 2eups sweet or bbaked potato SNACK Meal-replacement shake with 509, protein, 254 carbs, 5g fat POST-WORKOUT 25g whey protein Aeanana DINNER G ozbaked chicken breast INCORPORATING esi BOOZE, PIZZA, AND |= BUFFALOWINGS,OR scan WHATEVER TREATS =| vee YOU ENJOY, WILL ae KEEP YOU ON TRACK LONG-TERM. youre short onmoney, Miyaki | aftera cardio session Infact, | ortwo cheat meals per week? saysoneortwopiecesoffruit | aswithweightworkouts done | Miyaki says. These are meals, provides enough carbs to stop_| inthe moming youll bummore | when youcan eat whatever your muscles from reek: calories from fat fyouavoid | and.asrmuch as you lke, but ingdown andwiljumprstart | eatingbefore acardio session, | assoonas you finish, youre growth Youcan pair frutwitha done, Dont ltt go onal day lean serving oF protein such as GANTEVER CHEAT | Incorporating booze, pizza or white fish ON MYDIET? watever treats you enjoy wil One more point tomake here: | Of course. The only way you keep you on track long-term By “workout” we mean weight can sustain a healthy eating not loathing the process. training Youdontneed taro | planis bybuiding someleni- | “Dont givauip any food you low any specific menu before or | ency intoit.“Plantohaveone | love indefinitely’ says Miyaki. 100 wearermess sow z0% gif PRESENTS THE 2014 ULTIMATE STARTER'S GUIDE sancartanfel MMA MIDDLEWEIGHT Cre Eee) CRSA Pe Som as Pre Zz « : = LEAN FUEL rofftemous lad > Meal ui cca a Pen aaa ke eee) QUICK, haben 7 at Nai Palle Sud ‘a oie peer itram OW A TT leucine to helptrigger | Sodium a Potassium coteiad Ere paris ue peepee peurireeniee see” protein synthesis aor nel Cae irene eC elTHE RIGHT SUPPS, ON TIME Supplementation can be a head-spinning topic for the beginner, so we're boiling it down to the basics. There are three crucial times you'll want to supplement to ensure proper muscle recovery for g PRE-WORKOUT Lifters used tobe mainly concerned about what supplements they took after a work- cout, placing minimal emphasis onhow to fuel up beforehand—counting on a whole- food meal an hour before to suffice. But when youte looking to maximize strength, focus, and energy for an intense training ‘session, vouneed something more. ittakes several differentingredients toaccomalsh this. The major ones are: citrulline, which has been shown to boost training intensity and strenath inpart due tots role in synthesizing nitric oxide; caffeine, for its ability to enhance eneray ‘and mental focus; and betaalanine, a potent ingredient that helps increase rmuscle strength and size in hard-training individuals, Putting these into your body inthe 30-60 minutes before workouts sets the stage for not only aproductive training session but also optimal muscle recovery and regeneration inthe hours after youleave the gym. GOLD STANDARD ila POST-WORKOUT YYauive ust completed a knockdown, drag-out traning session, Now what? The natural answer is, whey protein, because it digests rapidly; and that's correct. But theres more toit than that. What type of hey you ingests important, too. Whey proteinisolateis the purest form available, so that's what you should be looking for. ‘Youll also need a ew more amino acids ppost-workout than just those found in the whey. Branched: chain amino acids (BCAAs}—the three of them being leucine, isoleucine, and valine—will greatly assist inignting protein synthesis inthe damaged muscle fibers tostart the recovery process. Glutamine, another aminoacid further supports recovery and enhances immune system function. When you flood your system with whey isolate and the rightaminos, youimmediately put a stop tomuscle breakdown Blend with a tbanana—for fast-acting carbs—and let the muscle building begin. rains in size and stret ath. They are: ON, cL) sCASEIN SEE BEFORE BED Whey pretty much dominates the pratein market these days, but it's not the only cone youshouldbe taking. Outside of the post-workout window, aslower digest- ing protein makes more sense. One such instance isat bedtime, when you want to give your muscles a steady supply of protein for anextended fast. Another time you may want alow proteinis when your workout s still several hours away, particularly if youre concemed about not being able toeat areal inthat span. And, (of course, onnomtraining days, a slower- digesting proteinmakes anexcellent ‘complement to whole-food meals, Enter casein, a milkproteinwith amuch slower rate of digestion than whey, which canprovide your muscles with a steady ‘Tickle of amino acids that will fuel therm for hours, But don't discount casein com pletely around workouts; multiple studies have shown favorableresults when its rmixed with whey in a post-workout shake. (EB: Go to muscleancfitness.cam to see exclusive video and additional tips for the Ultimate Starter’s Guide. 102 weserrmess .0waez0% Qf PRESENTS THE 2014 ULTIMATE STARTER'S GUIDEVINCENT RUSSO 8 8 Ss 8 8 5 a — LIKE A — anew look. a new formula. new flavor. BEASTSPORTS.com GNC Gitte Wie ayCoa ae i nothing to get il P what he wants. / His muscular, ae shredded physique came by way of the pjrate captain (0 will stop at Gi same mindset. Ph is By Per BernalZACH MGOia Annem Is if tory train ducer We a an, hard loc irates 1 that hen n iled the day e few and especially on s| for common folk Zach McGowan, who plays! ptain Charles Vane, attended one of the sessions, then never went back. To that point, his preparation for the role had inchided everything from studying the trie history of piracy and the real pirate Charles Vane, to nailing the right English accen reading Treasure Island, since the new show takes place 40 years before the events ofthe Robert Louis Stevenson classic. So when he wentto his first personal training session and saw a lot of modern-day equipment he believed it was antithetical to the process. and “i¢wasnt an argument, butt it was abit of back-and-forth with me and the producers weight machines is kind of absurd. But did they pull their body wei up lot? Yes, they did. You know that they had to climb up into th rigging, This was before the advent of winches and some ofthe things ‘McGowan says. “To me, the ides that these guys had it Ul / ; as ees “T really ‘feel that people’s own yn fit meeting wit 1 most nd sailo that make sailing so much easier Everything had to be hoisted by hhand, so T basically went by the ‘adage that if it wasn’t giving me calluses, then it wasn’t the Tight workout. I tied to emulate what they were doing” For McGowan, emulation meant a training regimen devised almost entirely of distance running, pull- ups, and pushups, performed at daily volume most guys can't ‘even fathom: Five days a week, McGowan ran for 13 miles, did 400 pallups—all from a dead ‘hang, with no kipping~200 push- ups in two sets of 100, 25 hand- stand pushups, and 50 inverted situps, ‘That's not inchading heavy bag and stunt work added at random intervals. To be perfectly accurate about the distance run, “McGowan stops four times during his morning-halé-marathon, but con- sidering those brief interhides only exist so he can grab a tree branch -tension power line pole to snap off a straight pullups, they probably shouldn't be categorized asl {tis an absolutely staggering workdoad that would make most gym rats reflexively call bullshit. We're inclined to be jaded because we've all known the storytellers the 50 but has a shoulder problem at the moment that won't let him load more than t mi TS C anu or the frame of a hi guy who says he can bene 228 on the bar, But while the 33-year-old McGowan might make his liv. ing in fiction, his taining regimen is anything but. He's been an athlete his whole life, playingeamning back at Fieldston Upper igh school in the Bronx, then at Carleton College in Northfield, MN. Back then, he ‘Weighed 220 thanks toa training regimen that was heavy on the bench, squat, and clean, and a mutvtional philos much as he could to better absorb the hits he'd take during games, He eats a lot nov ly for different res demanding its almost impossible to keep th ns; his training is so eat on his bones. Nov ‘weighing in at a lithe 175-he dipped dawn to 167 at one point during ‘ilming-be has the perspective of having lived in both worlds. “Tt wasn’t like T was an overweight 220,” McGowan says. “But thefanniest thing is that I dan’ feel like I was any stronger back then than now. Itwas fun to eat that way, but I don’t need it, especially not for what 'm doing nov.” ‘Since McGowan hits 200 pullups during his morning run, he pounds ‘out another 200 throughout the course of the day, sometimes in between tales, In fact, 0 dead-hang pulups isn't even close to his mast zeps—his best ever single set is 78, The fact that audiences probably can’t tell the difference between lats developed in a gym and the ones carved on atree branch is beside the point; since McGowan considered ‘raining to be apart of his character prep, he wanted to stay as far away from technology-and personal trainers~—as possible. “Tvs always been hard for me to work with personal trainers)” sa ‘MeGowan, who lives in LA. with his wife, Emily and daughters, Elsi and Nellie, when he’s not filming in South Afvica, “There was a point in my life where T almost went into personal training —Thave my awn philosophies on a lot of these things that don’t necessarily see eye to eye with other philosophies. I think I got really good results doing what Twas doing and a lot of other people got good results doing what they ‘were doing, But I think that’s also the key to fitness. The same thing doesn't work for everyone. “Vm happy to take that responsiblity on myself because I really feel that people's own fimess is their own responsibility. That's what Tike about my workout—it doesn’t put the responsibility on having some ‘machine. Oh, the machine's broken, can't da the workout. the machine, I have to do something else. Ie’ all on me. It’ all here for ‘me to do at any moment. I'm going to doit, or I'm not, and I'm just an Yve-got-to-do-it-type person.” It’s an outlook to be expected for the son of a Marine. His father, Vincent McGowan, served in Vietnam, then raised three sons in New York City who all embody their dad's same sprit of grabbing life by the short hairs. The eldest, Doug, is also a Marine and served in Iraq and Aghanistan. The youngest, Mat, i a successful marketing guru. ‘Growingup, lonly wanted to do one of three things,” McGowan says. "T wanted to either be a professional actor, a professional athlete, or a professional soldier. After high school I knew I didn’t want to be a pro fessional athlete, so that left two eventualities” when ru dont ake ssnnting ithe Mowan Sore Wahastmyshoren spuiroftaetoo iron sien andakeyto gett Twoorover ifn sayingMOW1 LT INTWd Black Sails is poised to join TV's new pantheon of in With Doug already serving in a war zone by the time Zach was done with college, parents Vincent and Brenda pushed Zach not to join the military. With one option remaining, he leaped headlong into acting, and since 2004 he's racked up 39 profes: sional credits, including parts in Terria tor Salvation, CSI: Miami, Cold Case, and the role of Jody Silverman in the Showtime series Shameless. In the years since college, his training evolved; he didn't need the bulk to play Donttmiss the soenioenen fren minnse ote mate” on Saturday or 25 —ceplacing much of his barbell work with MeGowan transformed from a clean-cut, ‘wide-bodied, and square-jawed all-American type toa wild, long-haired, shredded-to-the-bone surfer type. Whenever Doug came home from deployment, Zach would train with him. During one of their runs, Zach ‘marveled atthe ease with which his older brother covered the miles, “I said, ‘Man, how can you run so far? Why do you do thist™ McGowan recalls “And he was just like, ‘just fel it's better for me if rno one in the world can catch me if needed to run away? Iwanted to take a lite bit of that philosophy with me. That idea that ifT needed “charles Van hie cll Mctonan sya is Block Sa shrncer "none, pwer respect loveand four whale temper Me hep te lancet thascepecs ‘andtohieworkaate. to get somewhere by foot in LA, I could, There's nowhere inthis city that I couldn't get to in about an hour and a half..1t really all stated ‘with our dad, I think—the whole idea that people are just eapable of do- {ng’so much more than their brains give them credit for” ‘McGowan's training volume suggests that if he hasn't pushed the solute limit of his capabilities, then he’s very close to it. He says hie allowed hhis body fat to fall low enough where it could be consid- ered dangerous, though he admits he's never kept track of the actual rmumber, To combat muscle loss while filming, he drank a half gallon of {ull-fat chocolate milk every day, slamming a tall lass atthe completion ofhis run and another right before bed. This one indulgence aside, he ‘keeps his meals fairly clean, taking a pseudo-Paleo approach and eating mostly fish, meat, and vegetables. “I like a nice salty steak..and raw silk’ he says. "I go to the farmers’ market as much as I ean.” ‘Even so, the constant eating hasn't prevented him from hitting the wall while running unfamiliar paths. Many of his runs are totally ran- dom, with no sure way back home—and with no cell phone, even for ‘that just-in-case moment. lways ask, ‘Don't you get scared you're not going to be able rs with a laugh, “T'm like, “That's what [try to do? T ‘ty to get lost, to go farther than T thought I was going to go. And Thave ‘gotten los, I've gotten very lost. Because of that, one time I wound up running 20 miles..But I let go. F'm not trying to save something for the vwayback. Im jus trying to get ss far ava from where L am as possible hen when I get back-it's because I have to get back.”Think UNLIMITED and define a new you \ Nutre C= haueceam Virevitaminshope GNC HZIzANoH. a vase ened Qyvmmn wor AFF [ycky Vieamiey Va MUSCLE PILL (Stong AWARD WINNIN UVa Ura Use NERBALSUPPLEMENT 150 CAPSULES PRIME® HAS BEEN HELPING THOSE LOOKING TO ENHANCE THEIR SO ke se Teed herbal-based formula, PRIME is perfect to use when you're training to be STRONG and MASSIVE. Te ENYA LN Atoll SS aniiiaalTHE GREATEST PRE-WORKOUT. HERE’S YOUR PROOF Oa Cot overused: ST ee cd De ear et Peat) Toe Ray! en ae Ce rn SS cr James 6. 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These compout to have died with the fall of the USSR. bret tel Sole Mees eS stimulating protein syntt if sere) ot | BreiRelieliscyent Tmt Sele Rieter erie et eR icseti PRE cas Seeman ae I TACT tiger ikPNW se In Discovery, We Fing Purpose.... Noreen ites eye nea Nese SLR Te EW Re Reta Meena Feelin Iara ce cca eta tM aire Bere Vic min MMe Eesti tle area te te ee les Tee ee et tener Rn el Coco a ec ee sexual stimulants when perfecting its formulation for Stamina-Rx®, only to find out that these Reet eet aE rain fate (om Nt te) ge sete Nigra NW cae sun s/t hee Rane nt Re Sey Erne ure cielo) eater ect a ae We Ul ke clay Peer Meaie Mases cee mn ulgne ctu mite ace eamn ent can safely deliver arginine for direct stimulation of nitric oxide? Maybe because before Anavar®, one sro con es ABH and BEG the novel arginase inhibitors in Anavar®, control the arginine cascade that normally results in arginine being broken down in the muscle pool. This means that Anavar® can safely CIN tesmteelos-lej cor eae cet) nneoounUse ae CeCeeste Unite MNO ure arena production.+ But that’s onl asians) ‘Anaver® also contains the potent non-steroidal anabolic agent, 25R, Spirostan-5A-Diol-6-one-3-one (25R), which has a 33:1 anabolic/androgenic ratio and has been shown to increase size, strength Encl maeeaee Tao ta ee NN) co fiaeslantexal growth, + ATP, creatine bitartrate ai estes Cee tfengnisl incos PLEA) Seeley For Mes IN celee se AE pMliesas edulis acta toute Samet telerehera nol), ri Men eceaal cas means.unparall J Piece: Pits dere» EE sabi. : Ser ey ene Remo fie Sueee tet batteeL err oammenoant Riarrct emcee ata pennant ere Nias care ei eesONLY ONE BRAND IS MADE FOR THE FITTEST ATHLETES IN THE WORLD” CAFFEINE FREE THE NEVER QUIT STACKBo) 88 ue _ 8 & 835222:RECOMPOSITION © WORKOUT 14.8 wuscirarrmess 1 samuany 2014 actn alsenorrNATURAL BORN ATHLETE Cai eee Ng ae) tt) Cal mea Pt Pee eae a Ae Peete ue ey oe pat belt prety il Poche iy Cue Ty} endl leh ated on 5 iat wl oa ee] Pa = For more than 40 years NOW® Sports has been supporting clean and natural athletes with ‘our award-winning line of pure, unadulterated sports nutrition products. Our products are {formulated so that you can achieve the results you work so hard for. AY Peso neo ee eee ee ee es‘THE BEST BODY RECOMPOSITION WORKOUT 11.20 wusciesrrness i sanuanyaoi4 Perfomthe excise rs(arkod Nard Ciasatonatngate Soyoulldoasetal ros thon satt Bet ‘gah, aeons foal thepreserbed as. The remain execs se staght sets fochexecseias- signed temp, Tefit ‘igi therumber of Setords yautae toler treweitt Me second ‘Sis the rumba ose fonds you shoud pause inthet bttomposton. ‘Retna aplesto thelftng portional the eke, ordthe fourth ithelenthf the pause intheten poston A°O" it ine fiymoveon tothenext Serer sor sauatitnatarpoo SEi0wouldbedon te soeke tree seconds {piwe yousino the saat Pausefor one stcondatthebattom ‘ake oe second tstand up.then go back down “increase intersy ecreacerestbetween setsby 15 seconds for every wo weeks you. Fepeat the workout Start byresting60 seconds for thefrst iowesks Then inVleeks Sand rest 45 Seconds. youttain or sneaks, doprest time To30seconds. ‘iterate Vierkouts ne and Two fr tree ses- Sonsper nesk resting a oybetween each ses sin Sonyurtistnesk onthe program you MorkoutOnetwie, ain the second esk youl do lockout Tivo tice, and then repeat the cycle ‘Stand with your feet about hip-width apart. WORKOUT ONE 1A DEADLIFT ! a Hi Ht Band your hips back to reach down and grasp the bar 90 your hands are just outside your knees. Keeping your lower back nits natural arch drive yaur heels into the floor and pull the ‘berup along your shine until youre standing with your hips fully extended and the bar isin front of your thighs,Has Led To The Ingred CSC ao ae TEAM USPlbs* PUPS ERGY BAIA @JACK3D USER‘THE BEST BODY RECOMPOSITION WORKOUT 1B 1° NEUTRAL- GRIP DUMBBELL BENCH PRESS ‘SETS.3 //REPS:8-10/7 TEMPO:3020/! REST:60SEC. Ligonaflatbanch tha dro our palo fons eocn oer Press {the weights over your chest, then lovier tham ack down. Come back up one-quarter ofthe way, then down again Now pressup to Igckout once more. That's one rep. ‘Take tree seconds to lower the weights down from the lockout position, and two seconds when 2B INVERTED Pressing tlockout ROW SETS:3//REPS:10-12// 2A BULGARIAN TEMPO: 2011 // SPLITSQUAT REST:60SEC. ‘SETS:3// REPS:8-10 (EACH Set abarbelina power rack (or SIDE}// TEMPO: 3110 // uae a Srithmachin| at sbaut 25 and grab twith hands about Stand lunge-lengthin front of @ ‘shoulder-width apart. Hang bench Hold a dumbbellin each From the bar so your body Yandandrest te top of your right formea straight ine Squeeze footon the bench behind you your shoulder blades together Lower your body until our rear “and pullyourself up untl our knoe nearly touches the floor and backs fully Contracted. your front thighs parallel 3ADIP ‘SETS:3//RE TEMPO:3110/! REST:60SEC. Suspend yourself over the bars of ‘dip station and lover yourbody Untl your upper arms are parallel tothe floor 3B SEATED INCLINE DUMBBELL CURL ‘SETS:3// REPS:10-12// TEMPO: 4010 /! REST: 60SEC. ‘Set an adjustable bench toa 45: to 60-degree angle and sit back egainst t with a dumbbell in eachhand, Curl the weights to shoulder height without allowing ‘your elbows to drift infront of ‘your shoulders 4 SWISS BALL ROLLOUT Kneel on the floor and rest your forearms on a Swiss ball Keeping ‘your care braced, al the ball fr ‘Ward so your armsare extended Stop before your lover back begins to sag. Roll yourself back 11.2.2 wusciesermiess i sanuany 2or4CO ae ang ‘nd wiether you're going for muscle growth, endurance, re or improved overall performance, nothing sets the tone {or your next workout like the highest-quality pre-workout product Bonet ar ee i you'l stil be pushing i tothe edge... another step closer to your goal. Deen oe CROLL BSR Ld ee Pm Pe a |‘THE BEST BODY RECOMPOSITION WORKOUT WORKOUT ‘Set a barbell na power rack at about shoulder height. Grasp the bar with your hands at shoulder width and raise your elbows untl our ‘upper arms are parallel tothe floor. Take the bar out of the rack nd lett rest on your finger tips—as long as your elbows stay up, youllbe ‘able tobalance the bar Stop back and Set your feet at shoulder width with your toes turned cut slightly. Squat as low as you can without Tosing the arch in your lower back 1124, nusciesrrmiess i sanuany 2oreTHE PROOF Lt Be Cee Lary STU eee eae icrag re reukencad ema sents in most protein ba COCO Was compromising on quality nutrition with et eee a Pe tls Ty ee WRU) Cee tt] Pha ee cr eT) Ta —, — a rr Ta LL eas la tarereriaii TTT er CHOCOLATE! oe da tT and Delicious Vanilla Créme! VEE ine Pgh ees VES pO Le ate‘THE BEST BODY RECOMPOSITION WORKOUT 1BNEUTRAL-GRIP | 2B INCLINE CHINUP. NEUTRAL-GRIP ‘SETS:3 // REPS:8-10/7 DUMBBELL > TEMPO:4010/! BENCHPRESS __ REST-60SEC._| SeTs.3//REPS:10-12/) Use achirupbarthathashandles | TEMPO:3110 // REST: 60 SEC. soyaucan graspitwith your palme | Pn ee OO SEG. crageectal ve aeay | Ssdiycteneasievel ant J aeamrenieneu bene | eRe cclnee j Metutyosoarapttivar | Yours yaaa aa spa bvosnetetivae | ae eee ateiar oncnc 2A ROMANIAN DEADLIFT TEMPO: 3110// a REST: 60SEC. we Standing with your feet hi width apart, hold abarbell with J. a shoulder-iidth grip. Bend your hips back as far as you can, Allow ‘your knees to bend as needed io {While you lower the bar along your ne hing Until you feel a stretch in ‘your hamstrings. Keep your lower Back arched throughout ; 3A SEATED ZOTTMANCURL ;S ‘SETS:3//REPS:10-12/ A I TEMPO: 3020 /! N REST: 60 SEC. Snpecenhabacoes ae ates cere in perenne Soiree ee Sa tae ce ‘ beck tothe startingpostion \ 3B DECLINE EZ-BARTRICEPS * EXTENSION fh \ ‘SETS:3//REPS:10-12 TEMPO: 4010// a X ‘ REST:60SEC. X “Set an adjustable bench o a aight eclne ad le against hold ane Zcon bor th an overnaned N shoulder wistharin Press thetar ‘vathesd and then et your Upper a forms driftback so theyre stan ‘angle to yourtoreo' Bend CABLE RAEELING swore alin teria G ‘arms stationary, extend Your CABLE CHOP __ i SETS:3//REPS:8-10 ky ] ‘elbows to lock the bar out. (EACH SIDE) // TEMPO: Fi —____ 3010// REST: 60 SEC. f ‘The 103 Best Workouts of All Time also known as Ter overy bay parton oer gnarcee fool omy olipalecicasniea tg eet arias of pk apne yhoo ‘bisa ‘Attach a rope handle to the top pulley ofa cable station. Get, into lunge position resting = ‘your leftknee on the floor. Pull the cable diagonally downward toyourleft side. acini ai 1126 wusciesrrmiess i sanuany oreUi a | F Zt os We " { acai oe eC eee came RC a a RAG pea 3S Grab it on the go at ae eee) Fa i i Lz he i \ aeTHIS COULD - a » Educate and inspire others ISSA Trainer Kim Dolan w ified Fitness Trainer and ‘ution with the ISSA visa perfect education in health nd ines Writing and speaking have become Plato rotate, and inspie his [SSA has equipped me with the ede Le \ the ISSA, Ihave complete security in knawing ama trusted fine v » Have the best job in the world like ISSA Trainer Jeremy Scott practical training ganizations have that same typeof ure. Thank You SSA for beingeo ON oe nents rec ca tok Otc sed who now help others feel better, look better, Tene ements Ifyou're into fitness, ISSA will help you join eee tou Cec? Reg Call us or visit us online and find out how you eRe ROR ener difference as a personal trainer. SS. ISSA: Nationally Accredited. Certification to Degree. 100% online to fit your schedule. Military Tuition Assistance Approved. ‘Always move forward like ISSA Trainer Dave Shutler 1 didnt ray knoe hows mach fitness would be involved in my ie until yearly 20. 1Tanded ajo with the Unite States Secret Service and , ‘worked for them approximately forfour years all he while doing personal taining parttime on the sie, Thats when the real passion fort ared. After those four yeas, eft the secret service fora defense ontractorjb. However, could tel everyday moe and more thatthe corporate ie was jst not forme. wanted tobe interacting teaching and living on my own terms, In 2009, [took that ep of faith x anda re Ineverlookedbsck S84 has helped me establish my foundation a certified personal ution specialist. would strongly recommend the ISSA to anyone looking to better themselves and further their nes and taining carcrsseherever they may take you!BE THE FIRST TO TRY NEW SUPPLEMENTS Fibs FLEX MENS FITNESS AT LEAST 5 SUPPLEMENT SAMPLES EACH MONTH eA WORKOUT FROM AN EDITOR Members receive a subscription to Muscle & Fitness, FLEX, Muscle & Fitness Hers, or Men's Fitness (f= 0 RSAC SU el aS (Ts) SE eee a aC cee walla eo Rum oly Pia ds) ice eee eu unis necleckometiacet ies ta Ora ing Caen te cme cele Marui)dee eae ses Novex Biotech ThermoDyne ThermoDyne's novel, high-potency, thermogenic complex. was tested in a 12-week, double blind, randomized, placebo-controlled, human clinical trial In addition to a truly significant loss of body weight, the study showed that the majority. of the weight loss came from fat ‘mass. 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Every Sees Carefully developed utilizing Con ese eee es ee Po te) Cee neta coi aes Pee en you lose weight Se ny futureand new standard of weight ire oes Peed oe) Poe Ce ee ce Peace ee es psychostimulant properties, and ee taney ed ee ee More specifically, emerging eee ey Pienaar ee aera re a eee eres Se ere tes coe cee ots and appetite suppression supplement jun| and B4™ is the most effective product I’ve ever used to lean out. I’ve never experienced anything likethis with any other weight loss product. 99 Duane 8 hp B4 THE ONCE-DAILY FAT BURNER" Psoralea corylifolia remarkab a class ¢ which, Concentrated i advanced extraction technology, act to jectively and potently increase dopaminergic neutotransmission by acting as a reuptake inhibitor. in simple terms, this means that the psychostimulant factors in the brain may be greatly magnified, and ‘acus and energy may be enhanced to untold dlialed-in focus are, aftr all, what jorkout formulas sh i. There's more to plant extract, t that this same bone which s, Including Just improved mental acuity cus, but also enhanced Snabolism Conavalia gladiata (su Research show that th Concentrated research-grade fextract derived from this bioactive plant may ns point to th dopamine level ably augment lev norepinephrine, epinephrine, and serotonin, as the principal reason(s) for Increased CNS stimulatory activi cr, th ch indicates that | concentrated research-grade Canavalia ) extract may help to levels of red same time that it decre oF MDA (rm 84° is « prototype of the new science in fot burning and weight ‘management. ft attacks the problem like mo product ever before “mechanism by mechanism, vio the following pathways: potent CNS stimulant "properties, dopamine ‘modulation, ‘ond adipose tissue ‘regulation. 84" THE uktimote text strength, super powerful fat burner that’s unlike anything before!veryone understands that when yo t to re: duce body fat, you need to take in fewer calories. This leads to the idea that you need to cut the number of calories you consume—but you can create a deficit in ott vays. Supplements can work via anumber of mechanisms to make fat loss easier, without your continuing to cut calories until you risk starvation These include mobilizing stored body fat, increasing metabolic rate, jacking up your fat-burning hormones, reducing your appetite, and more. On the next few pag} ie give you an overview of the best fat-burning supplements currently available, so you can pick the approach that suits you ‘consumed and muscle tissue, But supplements such as caffeine help get you fat moving at the cellular level These supplements cause fat tobreak down so thatit can be pulled from stor age much more readily to fuel your training and ‘other daly activites. This isa vin-win-You have more eneray for activity and, ultimatel lass stored body fat Anhydrous caffeine 1.,7-trimethybxanthine Forskaln, Gorcinia cambogia Stored ft wants fo stay where itis, forcing your body to use other sources of energy for fue, including food youve recently 1.34, nuscisrrmiess i sanuany2ore ‘Synephrine Cirscurentism, biter orange Greentea extract, Samatsudano ofthese supplements also increase the release of fat from storage, but they work primarily by increasing your metabolic rate Thismeans that when you take ane ofthese supplements, youl naturally burr say, 100-200 more calories per day than you would without them Tat’ true regardless ofhow much o itle you consume. So, youre maintaining your body weight at 2,500-3,000 calories aday, you can continue to eat this same quantity and reduce stored body ft without reducing caloies by adcing a supplement that boosts metabolic ate. Of course, a moderate reduction in calories wl further support bodyfat reduction Hootia Hoodia gordonit Fibs, lucomannan, simmondin This category of supgle- iments work through afferent mechenisms, Forinstonce, hoodia blunts hunger by tricking yourbrai into thinking that your stomachis ful reducing the amount you want to est. Fiber and glucomannan, on the ather hand, actualy help fillup your stomach. In adcition, they sow the release nto your syste ofthe calories you do consume. This means that your calories wll lest longer, and you won't have to contend with hunger cues. Finally, supplements suchas sim- ‘mondsin increase the release of cholecystokinin, ahormone that increases satiety Most products inthis category work best when token shortly before a whole-food meal helping you consume less and have those calories last longer without the misery of feeling hungry and depleted. ‘Mucuna prriens Velvet bean, cowage,cowitch 7-keto DHEA, Bacopa monner, §-HTP ‘One ofthe problems many people encounter when flowing afat-ass programis the eduction othe hormones and brain chemicals that comes with trying tolose body fat—therebyy making it herder to conte tolose fat Supplements suchas 7-keto DHEA and Bacopo monnier support thyroid hormone praduc- tion tokeep your metaborate elevated while ting Mucuna prriens boosts qrouth hormone production and the brain chemical dopamine, both crucial benefits for sustaining musclemass while supporting weight ss. 5-HTP not only suppresses appetite it also supports bran function, working anantidepressent and sleep aidRAPID FAT BURNING CATALYST’ C P= “SHREDDED erection a SUSTAINED RELEASE THERMOOENICS AT elle Pye ead ee Va-2 Adeno-Receptor Antagonist rere i rererirtr ype io) PA Seer tt res Settee tke Pte toy 9 (Thermogenesis) SANS tS TNT OSU TOUT LOS. Tae 2 lt ee Cte Aae v Systematic Cellular Level Pa Ter Ty 2013 Mr. Olympia Mens Physique Ch nampion Mark Anti ithony aT PEE forsee FCM AS ed Ark oe Pes aU as cia srrma ANIMAL CUTS oduct contans muliplabiends hat tack fat in cifferent ways. The stimulant complex contains caffeine anhydrous, 4olanut, quarana, raspberry ketones, and he il plus mn oe WHATSETS APART: Forconvenience, Animal Cuts comes in packs. For best results, take two packs every day for three weeks. Take oneweek off, then repeat another three-week cycle The product worksbest when taken on an empty stomach, Germ: universalnutrition.com TAKE THESE BEFORE TRAINING TO BURN MORE FAT 1136 wusciesrrness i sanuany 2014 THE ONCE-DAILY FAT BURNER’ XS STIMULANT: ‘DPAMINE MODULATOR ee ae co cusly boost strength and burn body fat during workouts. Dendrobium, ener from ds, is rich in phenethylamine (PEA) a chemical hat stimulates norepinephrine release. This supplement not only improves ‘energy within muscle tissue it also enfiances ‘mood. addition, B4 contains Psoralea coryifolia and yohimbine, WHAT SETS ITAPART: 4 was formulated to stimulate your body for great workoutsby enhancing your en- docrine system. tboosts the crucial brain chemicals norepinephrine and dopamine togive you the adrenaline to help you train hard and succeed on your fat-los program. ETI: bpisports.net roo Eeme uy ADCORE [Wpe aro 72) =a] A at HARDCORE ELITE The product's weight-loss blend relies on gresn of extract. The Hardcore Thermogeni and contains camitne, caffeine, thearine ‘andyohimbeextract Carnitine is an amino acid that helps transport stored fatto mitochondria for more efficient burn ing. Theanine, anather amin, has acalming fluence, and ises growth hormone len reping you maintain muscle mass WHATSETSITAPART The powdered form allows you to use as much oraslitleof a full dose as you want, To emphasize weightloss, consume aone- ‘scoop dase before each of two whole-food meals ETI ‘muscletech.com mental brodvbuildinacomRSAC Care eee craet rts =e 7 \A\ ha a SC! i\ Cera Aa ese ee inet ed ephedra extrac Pi ee eneneehCier Sees ae nooo Cea OnE sR acon Ae) ke bi i ee ogee eh tase eee Oe tN Lea et eure ue cecal TaD Mace eee anu eat Rois ay ity COU Cue aos Paget Oem oa Can eek re ce Reaien Deane non atte tana bar are ead Pera eer ee ed SS CU nme en ein ie teeHYDROXYCUT SX-7 MUSCLETECH This prodictresona combination of walk established fat-bumes, inducing rasp- berry ketones, yohimbe, and green coffee extract. Folowinga 60-day study, those who sed Hydroxycut X-7 lot morethan twice as much fatasthose teking placebo (1085, ‘51pouneds) wile following low-calorie dt. WHATSETSIT APART: Tisistheonly productinthecategory that contains both Myristicafrograns and Ecklonio cava. The onmer contoutestormental focus andthe ltteris apremiumbrown algae with potentheethbenelis. ETI: hrydroxycut.com DOPAMITE MHP. Dera aug dramote ster. mmhostrona.com 1.38 wusciesermiess i sanuany 2ore Shire) HYPER SHRED 5:1 Thisproduct contains tree proprietary blends that attack body fat in diferent ways. The Thermodynamic hnterfusion contains caffeine, bitter orange, andre an black pepper exiracsto boost metabolic rate and pull more body fat from storage. Hyper ShrecsActitropc Complex contains copa extect, phenyl, rzcin and toothed club moss extract toboost brain chemicals The third component, Mmetic Compost, contains banab leaf and chromium chore tohelp improve your insulin response during calorie reduction, WHATSETSIT APART: Irnproved insulin response means better work ‘outs ancimore energy throughout theca. Germ: DYMA-BURN EXTREME DYMATIZE Fachtwo:cansledose dels propretarybkends endautona iments ThaePA 20 Canlansamotxof redies po pheno, aoatecon JETFUEL SUPERBURN ech tree-copsule dose provides three tinct formulations forspecific action To mmaxirizecalore-burring,JetFuelSuperburn contains caffeine, olvelef extract, Capsicum, and other ingredients Tohelp break down body fat, this product offers three forms of Camelia sinensis and tetradecylthioacetic acid (TTA) And to enhance alertness, Super- bumhas2-amina-4-(ethycarbemoy) butyric acid Each cepsue sinised wth MCTsand Explotab, aresearched 'superdsintecrant” WHAT SETS IT APART: JetulSupesburnusesenof-nfused delivery rocess that optimizes absorption Ger: teamgat.com LEAN XTREME DRIVENSPORTS Lean Kreme was frm bd at rl vathout effetsof cata itagreatprodvet totale beter day woen sep