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Muscle & Fitness USA - May 2018 part 2

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ASK THE OLYMPIA INSIDER
INSIDER_
_FLEX
By ROBIN CHANG
Is the Olympia Fixed?
Robin Chang—the man behind Olympia Weekend for the past
15 years—answers controversial reader questions in his new FLEX column.
This month, he talks all about the Mr. O—and he’s not holding back!
Is the Mr. Olympia
rigged?
It’s not. We have a system
in place to ensure fair judging. Here’s
how it works: The Olympia is judged
by a panel of 13 judges—11 judges
and two alternates. As a rule, the
three highest and lowest scores are
dropped. So let’s say three judges
score William Bonac in first, three
others score him as fifth, and the
rest give him second place. The firstand fifth-place rankings would get
dropped, then the remaining scores
are added. As for why Phil Heath
keeps winning? He’s that good! Trust
me, from a business standpoint,
having different winners helps sell
tickets. So there are no “politics”
keeping him in first.
Why don’t people like
Phil Heath?
If you don’t know Phil, he
can come off as cocky and arrogant.
But I’ve also noticed a trend where the
fans turn on multiyear champs, like
Ronnie [Coleman] and Jay [Cutler].
I think people get tired of seeing the
same person win. From a fan’s perspective, I get it—it gets boring!
P E R B E R N A L ; D A N R AY
Rumor has it Kai Greene
wasn’t allowed to
compete in the 2015
Mr. Olympia. True or false?
False—and I’m shocked people still
care. It’s very simple: Kai’s contract
with Weider was up, and he threatened to not compete unless we
renewed it. We didn’t. So he claimed
in a video that he wasn’t allowed to
Sorry, conspiracy
theorists: The
Mr. O winner isn’t
predetermined.
compete or go to the O expo. None
of that is true. Kai didn’t compete
because Kai didn’t want to compete.
It was his decision. By the way, the
expo is a public event that anyone can
attend, so that video was made to
play on the emotions of his fans.
What was the most
botched Olympia
decision of all time?
When Franco Columbu won in 1981.
I love Franco and have a great amount
of respect for him, but he was a
mess that year. One of his legs was
smaller than the other due to a
previous injury, and he had a massive
gyno (man boobs)—he wasn’t the best
bodybuilder onstage that night. Most
people, myself included, thought
Danny Padilla was the clear winner,
but he ended up getting fifth.
What’s going on with
the Amateur Olympia?
For many years, due to politics
and corruption within the IFBB Amateur
division, we were limited in where and
how many Amateur Olympias we could
hold each year. But since last year’s
split between the IFBB Amateur and
the IFBB Professional League, we’ve
doubled the number of Amateur Olympias around the world, including Korea,
Kuwait, Spain, and China, to name a few
countries. Ultimately this expansion is
great for the athletes and the fans.
M&F ’S INSIDER
Robin Chang is the producer
of the Olympia Fitness &
Performance Weekend, the
International Director of
the IFBB Professional
League, and the VP of
events for AMI.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
129
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FLEX_TRAINING STYLES
Group Training
for Life
Nestled in a Boston suburb, one gym is setting out to change group fitness with a
single goal in mind—helping its clients get strong for whatever life dishes out.
THESE DAYS, IN GYMS across
the country, group training seems to
follow a stale, thoughtless blueprint—
one in which random exercises, outlandishly high work-to-rest ratios, and
a penchant for chasing fatigue reign
supreme. But one man is determined
to change this. Former strongman, national record-setting powerlifter, and
owner of Total Performance Sports
in Malden, MA—considered one of the
best strength facilities in the country
by numerous world-class athletes—
CJ “Murph” Murphy is looking to buck
the trend of conventional group training with his TPS Method. Murphy’s
program places an emphasis on accessible, deft coaching to help working
professionals get stronger, feel better,
and achieve their fitness goals. Learn
more about the TPS Method below
and give the sample workouts a try.
WHAT IT IS
The TPS Method is a strength program, performed in groups, that’s
centered on seven movements—the
squat, deadlift, overhead press, Turkish getup, plank, kettlebell swing, and
pushup. Murphy believes that mastery
of these moves will result in improved
movement and strength and less
aches and pains. “The basics trump
exercise ADD,” Murphy says. “I’d rather
be really good at seven movements
than suck at 50 different ones. These
seven moves get you stronger for life.”
HOW IT WORKS
TPS Method users follow a four-day
split. The first three days revolve
around the deadlift, overhead press,
138
M U S C L E & F I T N E S S / M AY 2 0 1 8
You won’t find
kickbacks in this
program. The TPS
Method favors
heavy compound
movements.
B y B R I A N M AT T H E W S , C . S .C . S .
and squat. The fourth day is individualized to your own goals and weaknesses.
For example, if you’re training for a
5K, the fourth day would be a more
running-specific workout. Conversely,
if you wanted a larger upper body,
then you would target those muscles
on that day. Essentially, identify what
you want to work on and attack it.
As for the group training aspect,
Murphy keeps the client-to-trainer
ratio at 6-to-1 or smaller. This ensures
that his coaches maintain a watchful
eye on the technique of each movement. If you don’t live near Beantown
but still want access to the TPS
Method, good news: Murphy is
launching a comprehensive website
(tpsmethod.com) catered to folks
from around the world looking to sink
their teeth into the program. Slated
to launch in May, the site will offer
warmups featuring reflexive performance reset, programming, video
analysis of your lifts, online seminars,
and an enormous library of exercise
technique videos to help fine-tune
M AY 2 0 1 8 / M U S C L E & F I T N E S S
139
FLEX_TRAINING STYLES
TRAINING
THE TPS METHOD
DIRECTIONS: Perform the
following workouts over the course
of seven days. This is one week
taken out of the entire program.
Day 1
EXERCISE
SETS
REPS
Squat
5
3
Bulgarian
Split Squat
4
12 per
leg
Single-leg
Glute Bridge
Superset with
Back Raise
4
12 per
leg
4
12
Kettlebell Swing
8
20 sec.
on/40
sec. off
Burpee
8
20 sec.
on/40
sec. off
Day 2
EXERCISE
SETS
REPS
Overhead Press
6
3
Pullup
Superset with
Pushup
4
6
4
6–8
Dumbbell Row
Superset with
Plate Raise
3
12
3
12
Turkish Getup
4
1
Day 3
movements and troubleshoot issues
that many encounter in the gym.
WHY IT WORKS
After 30 years in the trenches, Murphy
knows what works and what doesn’t.
He notes: “I want my clients to get
140
M U S C L E & F I T N E S S / M AY 2 0 1 8
as offensively strong as humanly
possible—safely, slowly, and efficiently.
If they get stronger, their body composition improves, their conditioning
improves, and they feel better. Their
strength lays the groundwork for
everything else.”
SETS
REPS
Deadlift
3
2
Opposite
Deadlift
3
12
Rollout
Superset with
T Plank
3
12
3
8
DB Single-arm
Farmer’s Carry
4
50 feet
(per
arm)
Day 4
Train whatever you like, with a specific
goal in mind.
P R E V I O U S A N D T H I S PAG E : P E R B E R N A L
Heavy compound
moves like dumbbell rows recruit
more muscle fibers
by allowing you to
use more weight.
EXERCISE
FLEX_ASK THE CHAMP
B y P H I L H E A T H , S E V E N - T I M E R E I G N I N G M R . O LY M P I A
room in the sport for that, but what
people want to see are competitors
fighting for the title. And if it’s a movie
about bodybuilding, they want to see
the best. Fans want to see Mr. O. I’ve
heard rumors of a Generation Iron 3
in the works, and I would hope they’d
realize that fans of a sport want to
have the person who is currently the
best at it help shine a light on it. I
would hope they’d give me a call.
What is PHIT App?
Let’s just say
Generation Iron
isn’t Phil Heath’s
favorite film.
Upon Further
Review
Revisiting Generation Iron and introducing PHIT App.
Generation Iron was good for some
fans because, in the tradition of Pumping Iron, it allowed a new generation
of top competitors to be showcased
onscreen. Personally, I’m still indifferent about it. I don’t think they captured
the real me—the way the original
captured Arnold Schwarzenegger. It
felt like they were almost hoping Kai
Greene would win. There was footage
142
M U S C L E & F I T N E S S / M AY 2 0 1 8
filmed with me that was never used,
and I don’t know why. The filmmakers
wanted to portray me in a certain
way, and so a lot of stuff that played
counter to that got left out. There was
a lot of humor that didn’t make it to
the final cut. I understand—I wasn’t
the director, just involved. In the end,
it was not a great depiction of what
being Mr. Olympia is all about.
And then Generation Iron 2 was a
bomb. It tried to go in a million different directions to show more of the
breadth of the sport. I admit, there’s
C H R I S S O R E N S O N / T H E V L A D A R C O M P A N Y;
PER BERNAL; SHUTTERSTOCK
It’s been nearly five
years since Generation
Iron was released.
How do you feel about it now?
It’s my training platform. The
“PHIT” stands for Phil Heath
Instruction Training. It’s a vehicle for
me to share my gifts in a positive way
to help people become better versions
of themselves. And it’s the result of
my having been at one time a beginner
in need of a valuable resource to learn
from. I wish I’d had this back then. I
had FLEX magazine and some of the
very limited information on the internet back in 2002. That’s it.
In 2018 we’re all on our phones—even
in the gym—so it’s no longer rare for
someone to be watching their phone
while they’re working out. And it’s also
true that a lot of people want me to
be their trainer. So
PHIT App, which
I launched at the
Arnold Classic in
March, illustrates
basic fundamentals
for beginners, as
well as information
useful to moderate and advanced
bodybuilders. For a
monthly fee, people
get workouts, training advice, and exclusive videos of me,
and as the community grows, we will
create a place within the app where
we can work and build in a positive
environment. There will be opportunities for people to get one-on-one time
with me through their devices, and I
will create challenges that they can
try to complete. I’m excited to see how
it grows. For more information, people
can go to phitnow.com.
ARASH RAHBAR
IFBB PRO, MR. OLYMPIA CLASSIC PHYSIQUE COMPETITOR
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FLEX_WEIDER ATHLETES WEIGH IN
You Asked,
They Answered!
Ask the
Athletes
Have a question for our
Weider Athletes? Ask it on
the FLEX Facebook page
for a chance to see it here.
STEVE KUCLO
IFBB Pro League bodybuilder
Rumor has it that you
were a hockey star
when you were younger.
What did you like about the
sport, and how did you go from
hockey to bodybuilding?
WILLIAM BONAC
SHAWN RHODEN
IFBB Pro League bodybuilder
IFBB Pro League bodybuilder
What is your approach
to overcoming life’s
obstacles?
To start, it’s important to try to make
the most of your present situation in
order to reach your goals. Of course,
life can be tough, and there will be
challenges to face along the way.
There was a point in my life when I
was sleeping in my car as a result of
having lost my job. It was a tough
situation, and what I learned from it
is that you can never give up. I made
it out of my car, and now look at me:
I’m a professional bodybuilder and a
Weider Athlete. It just goes to show:
Where you are now isn’t where you
always have to be. Set a goal and
pursue it, step-by-step, every day.
144
M U S C L E & F I T N E S S / M AY 2 0 1 8
You’ve trained at both
Gold’s Gym in Venice,
CA, and Bev’s Gym in
Syosset, NY. How do the West
Coast and East Coast bodybuilding meccas compare?
Each has different equipment and
atmospheres, but they’re equally as
motivating. Gold’s probably has more
history. Back in the day, it was the
place where all the pros would train.
You go there now, and you see all the
Mr. Olympias on the walls, which is
inspiring. But these days, there are
a lot of pros training at Bev’s, too. I’ll
admit, BEV’S IS SPECIAL TO ME because it’s always a pleasure to run into
fellow IFBB Pro League competitors
like Victor Martinez and Juan Morel.
PE R B E R NA L; COU RT E SY OF B EV F R A NC I S P OW E R HOUS E GY M
Despite being
homeless at one
point, William
Bonac persevered
and is now one of
the top bodybuilders in the world.
I was a defenseman, and I actually
made a hockey hall of fame after
my team won a huge international
tournament called Silver Stick. I loved
to play very physical and hit every
chance I got. I had the mentality of the
old-school enforcer. I loved to protect
my teammates and fight when it was
necessary...and other times when it
was not necessary. Hockey has turned
into a skill game rather than the
old-school-enforcer style, and that
turned me away from it. I had skill,
but the “tough guys” were going away.
Several guys I played with are now
playing in the NHL. I know that if I had
stuck with it, I could be playing professionally, too. When I played hockey and
football growing up, I always trained
with weights to be the biggest and
strongest guy on the ice or field. This
is what brought on my passion for
bodybuilding. I saw the gains start to
happen, and I was hooked.
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FLEX_
_ANATOMY
OMY O
OF
FA
AN
N EXER
EXERCISE
RCISE
45-Degree
4
5-D
Degre
ee
Back
B
ack Exte
Extension
ensiio
How
Ho
ow to
ob
bang
ang
go
out
ut sa
safer
afeer se
sets
ets on
on thee b
back
ack eextension
xteensiion b
bench.
ench.
The
e Move
e
Descend
D
esce
end
d unti
until
il yo
your
our up
upper
pper
body
b
ody iiss jjust
ust below
belo
ow parallel
para
alle
el
to
o the
e fl
flo
floor,
oor, then
the
en co
come
ome
e
back
b
ack to
o the
e sta
starting
artiing
gp
posiosiition,
ti
ion, wi
with
ith yo
your
our body
body in
in a
straight
stra
aight line,
liine
e, without
wiitho
out usi
using
ing
g
momentum.
mo
ome
entum. Most
Mo
ost o
off the
e
work will
wiill come
co
ome
e fro
from
om your
yo
our
lower-back
lo
owe
er-b
back muscles.
muscle
es. A
steady
ste
eady e
eccentric
cce
entriic contracco
ontra
action
ti
ion o
off the
these
ese
e muscle
muscles
es is
is
essential
e
sse
entiial for
fo
or lowering
lo
owe
eriing
g your
yo
our
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up
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body under
und
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control,
ontro
ol,
and
a
nd
d a powerful
powe
erful concenco
once
entric
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ic contraction
co
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actiion is
is needed
ne
eeded
to
o co
come
ome
e back
back up
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p. Just
don’t
d
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let
et these
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alo
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e. Co
Contract
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our
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and
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ha
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and
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yo
ou’ll give
give
e work
wo
ork to
o mo
more
ore
eo
off
your
yo
our posterior
poste
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chain.
ain.
B
POSITION
P
OSITIO
ON
HEAD/NECK
HEA
AD/NECK
Keep
p yo
your
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neck
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in
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neutral
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tuckiing
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chiin into
into
o
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est a
ass yo
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flo
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A
POSITION
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FEET
Plant
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ead.
146
M U S C L E & F I T N E S S / M AY 2 0 1 8
I L L U S T R AT I O N B Y O L I V E R B U R S T O N
Once
O
nce
e yo
you’ve
ou ve
e ma
mastered
aste
ere
ed
the
e mo
move
o ea
and
nd
d ca
can
an p
perform
erfo
orm
15 to
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0 re
reps
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eight p
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la
ate
ea
att yo
your
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chest.
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FLEX_STRENGTH
Take a
(De)load Off
It may be the best-kept secret in bodybuilding: In order to
gain strength, every now and then you need to take it easy.
IF YOU’RE A GUY who continually
pushes hard, then the reality is that
you’re going to eventually blow your
training wad—no matter how invincible
you think you are. To avoid full-body
fatigue and crappy days in the gym,
you need to start practicing deloading.
Andrew Triana, a strongman coach and
co-owner of the fitness community the
Performance Vibe (theperformance
vibe.com), suggests implementing a
deload week in between programs
(or just in general) to allow your body
to recover and prepare for the months
of hard work ahead. Below, Triana
outlines what a deload is and how to
program it into your regimen.
WHAT IT IS
“A deload is a reduced workload, for a
day up to a week, which allows your
body to recover from months of hard
training while still getting work in,” Triana says. “We like to think of deloading
as transitioning between programs. It’s
more of a shift in training that paints
a bigger picture of your goals to come.”
HOW IT WORKS
After months of intense training, your
body is fatigued. A deload allows you
to still tax your muscles while letting
your central nervous system—your
body’s control center—recover. It’s
smart to deload before you start a
new program or whenever you completely change your training goals.
Deload Gauge
According to Triana, you know
you need to deload when...
2. You burn out quickly: If you’re using a
relatively easy load but your muscles feel
fatigued after two to three sets, then it
may be time to back off.
When you’re
deloading, perform
cardio for 15 to 20
minutes at an easy
or moderate pace.
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M U S C L E & F I T N E S S / M AY 2 0 1 8
3. You don’t want to hit the gym: “A lot of
guys, especially FLEX readers, love to
train,” Triana says. “So if chest day comes
along and you’re feeling like, ‘Screw this,’
then that’s a sign that you should
probably take your foot off the gas.”
P E R B E R N A L . O P P O S I T E P A G E : P AV E L Y T H J A L L
1. Light weight feels heavy: “A sure sign
that you need to take a deload is when
weight that once felt like cake now feels
much harder,” Triana says.
By ANDREW GUTMAN
HOW TO
DELOAD
LIKE A PRO
THERE ARE TWO methods of
deloading, or transitioning, that Triana
likes to use at the Performance Vibe.
One is called “Wearing Old Clothes.”
The other: “Clean Linens.” Read on for
a breakdown of both and decide which
will work better for you.
WEARING OLD CLOTHES
As the name implies, this method has
you select pieces of your previous program and train those at a lesser intensity. Triana suggests choosing parts
that you want to improve on or that
will help with your next competition (if
applicable). “Train those pieces at an
intensity that makes you feel better,”
he says, “while keeping the goals of
the next training program in mind.”
THE PROTOCOL: Pick a few compound movements—like the deadlift,
bench press, or military press—and
adhere to the following set and rep
scheme. “This is a client favorite,”
Triana notes.
WEIGHT %
SETS
REPS
50Ð60%
20
1
REST
20 sec.
CLEAN LINENS
This method is all about starting fresh.
If you want to totally overhaul your
training goals—for example, if you
were training for a bodybuilding competition, and now you want to train for
a powerlifting meet—this is the path
for you. In between training programs,
take a week to, well, do whatever you
want—provided you do something.
“Something is always, always better
than nothing,” Triana says. “If you want
to pump out biceps curls and chest
flyes or run for miles, knock yourself
out. Just don’t go overboard.”
Lack hamstring
development?
Perform Romanian
deadlifts using the
“Wearing Old
Clothes” method.
THE PROTOCOL: As stated above,
you can train whatever you like,
assuming it’s not too much. Triana
suggests following this plan:
BREATHING, MOBILITY, AND
MYOFASCIAL RELEASE: Stretch
and foam-roll for 15 to 20 minutes.
BALANCE AND UNILATERAL
WORK: Perform high-rep sets for
moves like single-leg Romanian deadlifts and single-leg box jumps for 10
to 15 minutes. Keep the rest minimal
between sets, and focus on movement
quality.
LOW-INTENSITY WORK: Do
some light cardio. Keep your heart
rate between 100 and 120 beats per
minute for 15 to 20 minutes.
SPEED-EXPLOSIVE WORK:
Perform moves like box jumps, broad
jumps, and med ball slams. Keep it
light, fast, and explosive. Don’t exceed
10 minutes of work.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
149
FLEX_MYTH BUSTERS
B y B R I T TA N Y S M I T H
Ice Baths
Aid Recovery
Fact: Taking the plunge isn’t helpful for long-term
muscle mass and strength.
COLD-IMMERSION THERAPY—
colloquially known as cold therapy or
ice baths—has long been a recovery
method used by hardcore lifters, pro
athletes, and ultramarathoners looking to initiate and enhance the healing
process after a taxing training session.
Trouble is, plunging neck-deep into a
bone-chilling, testicle-shrinking tub
of ice may not be so helpful.
In a study published in the Journal
of Physiology, researchers asked
21 physically active men to begin a
strength-training regimen two days
a week for 12 weeks. About half
the group withstood a 10-minute
post-workout ice bath at a numbing
50 degrees, while the rest sidestepped
the soak and cooled down by pedaling
on a stationary bike instead. After
three months, those who performed
an active cooldown on the bike experienced greater strength and muscle
gains than those who braved repeated
ice baths.
A follow-up study confirmed the
findings. In this one, men performed
single-leg strength exercises, then
took an ice bath or cooled down on
a bike. After researchers took and
analyzed muscle biopsies, they found
that the ice baths stunted activity in
satellite cells—essentially muscle
stem cells—and in pathways needed
to build bigger, stronger muscles.
“We found that cold-water immersion after training substantially attenuated, or reduced, long-term gains in
muscle mass and strength,” said Llion
Roberts, Ph.D., the study’s lead author.
The researchers surmise that
athletes who regularly take ice baths
after lifting weights will see less
muscle growth and strength improvements than those who choose active
cooldowns (like hopping on a bike),
because the frigid water reduces blood
flow to the muscles.
BOTTOM LINE: Don’t go full Polar
Bear Club after training. INSTEAD,
WALK, RUN, OR CYCLE AT AN EASY
PACE TO END YOUR WORKOUT—
unless you want small, weak,
half-frozen muscles.
150
M U S C L E & F I T N E S S / M AY 2 0 1 8
SHUTTERSTOCK
Take an ice
bath when you
want erect nipples,
not to bolster
strength gains.
FLEX_ON TRIAL
Limber
Up
By ADAM BIBLE
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You’ve always been told to
stretch before a workout,
but emerging science says
that it may not be needed.
OPENING ARGUMENTS:
Defense
By constantly working muscles and
strengthening your tendons through
intense and heavy resistance exercise,
you can significantly increase your
overall flexibility. Being consistently
active and engaging in exercises that
include multijoint movements flush
the soft tissues that surround joints
with blood. This helps increase your
flexibility.
Prosecution
Lifting heavy weights without
stretching first can put undue stress
on your joints and increase inflammation, leading to reduced flexibility. An
increase in muscle mass—the addition
of bigger and denser muscles hanging
off your bones—may also limit your
range of motion.
EVIDENCE:
152
M U S C L E & F I T N E S S / M AY 2 0 1 8
ibility compared with a group that did
no stretching or lifting, according to a
study published in 2002 in the Journal
of Strength and Conditioning Research.
VERDICT:
We recommend you stretch before
lifting. But even if you didn’t stretch at
all, you can still improve your flexibility
with strength training by itself.
SENTENCING:
Be sure to add in more functional
and full-body exercises, which take
your joints through a full range of
motion, to your routine to ensure
that you’re getting the full flexibility
benefits of lifting weights. You’ll be
more limber and have healthier joints
and an overall improved musculoskeletal system.
K EV I N HORTON
Performing weighted movements
that use a full range of motion was
just as effective at improving flexibility
as a program that was focused solely
on static stretching, says a 2011 study
published in the Journal of Strength
and Conditioning Research.
High-intensity strength training
was shown to reduce joint pain and
increase mobility, according to recent
research that appeared in the Journal
of Rheumatology.
Simply following a program that
involves resistance training sans
stretching was shown to increase flex-
FLEX_RETRO
By M&F EDITORS
High-Volume
Hell
Gustavo Badell’s high-octane routines will pile m
mass onto
your legs and back. Just don’t expect them to be easy.
Badell built his
physique with
high-volume
workouts to
stimulate more
muscle fibers.
AFTER EARNING HIS PRO CARD
in 1997, Venezuela-born bodybuilder
Gustavo Badell competed in more
than 30 IFBB shows over the course
of his 15-year career. Nicknamed the
“Freakin’ ’Rican” after moving to Puerto
Rico in his early 20s, Badell earned
acclaim for taking third at the ’04 and
’05 Mr. Olympia competitions. With
a contest weight of 245 pounds (at a
height of 5'7", mind you), Badell was
a certified mass monster. This was in
part due to his high-volume approach
to training. His workouts
outs could contain
upwards of 36 sets and take more
than two hours to complete. But
they paid off. Two body parts Badell
managed to blow up were his legs
and back. Below, we outline his insane
regimens so you can see whether you
have the grit to grind through them.
Remember to keep the weight lighter,
as 32 sets is no laughing matter. Go
too heavy and you’ll risk burning out.
Back Routine
EXERCISE
SETS
REPS
Pullup (warmup)
4
8–12
Behind-the-neck
Pulldown
4
12–15
Weighted Pullup
4
12–15
Barbell Row
4
10–12
T-bar Row
4
12–15
Hammer Strength
Machine Row
4
12–15
Low-pulley Row
4
12–15
Deadlift
4
12–15
Back Extension
4
12–15
Leg Workout
SETS
REPS
Leg Extension
4–5
12–15
Front Squat
4
10–12
Back Squat
4
10–12
Hack Squat
4
12–15
3–4
12–15
4
12–15
Leg Press
Lunge
154
M U S C L E & F I T N E S S / M AY 2 0 1 8
CHRIS LUND
EXERCISE
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muscle size and power with Hydrolyzed Whey Protein Isolate.
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FLEX_PHIL HEATH
Brandon
Curry
E
PHIL HEATH_FLEX
for Bi’s
This quintet of exercises and
monthlong arm-training routine will
have you on the path to bigger biceps by
the time summer rolls around.
BY JOE WUEBBEN / PHOTOGRAPHS BY PER BERNAL
M AY 2 0 1 8 / M U S C L E & F I T N E S S
157
FLEX_BRANDON CURRY
HAT WE KNOW
from recording the
training habits of
physique champions for the past
30-plus years at
FLEX is this: Bigger biceps are the
product of basic curling movements
performed hard and heavy.
To help grow your guns, we selected
five staple exercises (two variations
of the barbell curl, two cable curls,
and a dumbbell hammer curl on an
incline bench) and combined them
with moderate rep ranges (from eight
reps up to 20), sets to failure, and a
dash of intensity-boosting techniques
(dropsets and rest-pauses).
Modeling the biceps moves is professional bodybuilder Brandon Curry,
whose pipes are as impressive as
anyone’s in the IFBB Pro League.
Follow the two biceps routines as
written, pound ample protein, and
get the rest required for your body to
grow (consistent quality sleep every
night), and you can reinvent more
impressive pipes of your own.
BICEPS
POINTERS
■ Perform the below two workouts
every week for four to six weeks,
with at least 72 hours between
Workout 1 and Workout 2.
■ These are biceps-only workouts that
can be combined with other muscle
groups—for example, performed after
back on a back and biceps day, after
chest on a chest and biceps day, or
with triceps on an arms day.
■ For all exercises, take the first one
or two sets close to failure and the
last two sets to full muscle failure.
■ After four to six weeks of doing these
workouts, change up your exercises
and rep counts, and consider training
biceps only once a week for the next
month or so.
■ Limit rest periods to no more than
60 seconds between sets.
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M U S C L E & F I T N E S S / M AY 2 0 1 8
Workout 2
Workout 1
EXERCISE
SETS
REPS
Barbell Curl
(straight bar)
3
10
12
Prone Incline
Dumbbell
Hammer Curl
3
15
15
EZ-bar
Cable Curl*
Curl
3
20
SETS
REPS
Barbell Curl
(EZ-bar)
4
8
Prone Incline
Barbell
Spider Curl
4
High-cable
Curl*
Curl
4
*Perform 1 to 2 dropsets on the
last set.
EXERCISE
*Perform 1 to 2 rest-pauses on the
last set.
BARBELL CURL
■ TARGET POINT: Biceps long and
short heads.
■ ACTION: Stand holding a barbell
(either a straight bar or an EZ-bar)
with a shoulder-width grip and your
arms extended hanging down toward
the floor. Keep your knees slightly
bent. Keeping your torso erect (don’t
lean back while lifting the weight),
contract your biceps to curl the
weight up. Make sure your elbows remain at your sides throughout—don’t
let them flare out or lift up. Slowly
lower the weight to the start position.
■ TRAINING TIP: Take a closer grip
(hip width or closer) to place more
emphasis on the outer biceps head
(which constitutes the “peak” of the
biceps) and a wider-than-shoulderwidth grip to place more emphasis
on the inner head.
FLEX_BRANDON CURRY
Brandon’s
Biceps Wisdom
Words of advice from a guy who, judging by the photos you see
here, obviously knows a thing or two about building big arms.
SPLIT DECISION
FAST AND FURIOUS
“In the past, I hit biceps after chest
or back, but lately I’ve been training
them with triceps on a separate day
reserved just for arms. Pumping bi’s
and tri’s together stretches the fascia,
which, I believe, contributes to greater
growth. If triceps are lagging, hit them
before biceps so that you can blast
them with intensity while your energy
levels are high.”
“I tend to train my arms pretty quickly.
I don’t rest much between sets—
maybe 30 to 60 seconds. This is because biceps and triceps are smaller
muscle groups that don’t tax the
heart a lot. So there’s really no reason
to rest, other than to regain enough
strength to perform the next set.
A minute is more than enough
time to accomplish that.”
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M U S C L E & F I T N E S S / M AY 2 0 1 8
PRONE INCLINE
BARBELL
SPIDER CURL
■ TARGET POINT: Biceps short head.
■ ACTION: Lie facedown (prone) on
an incline bench holding a barbell
straight down toward the floor with
your palms facing your head (supinated wrists). Keeping your upper
arms in a fixed position perpendicular
with the floor, contract your biceps
BRANDON CURRY
■ Birth Date: Oct. 19, 1982
■ Height: 5'8"
■ Weight: 265 lbs (off-season);
255 lbs (contest)
■ Residence: Nashville, TN
■ Career Highlights: 2017
Arnold Classic Australia, 1st;
to bend your elbows and curl the bar
upward. Squeeze your biceps for a
count at the top, then slowly lower
back down to full elbow extension.
■ TRAINING TIP: Spider curls can
also be performed with dumbbells,
either both arms at a time or
alternating one at a time.
2017 Ferrigno Legacy
Pro, 1st; 2017 New Zealand
Pro, 1st; 2015 Toronto Pro
Supershow, 1st; 2013 Arnold
Classic Brasil, 1st; 2011 Mr.
Olympia, 8th; 2008 NPC USA
Championships, heavyweight
and overall winner (earned
pro card)
FLEX_BRANDON CURRY
162
M U S C L E & F I T N E S S / M AY 2 0 1 8
HIGH-CABLE CURL
■ TARGET POINT: Biceps short head.
■ ACTION: Attach handles to high
pulleys on either side of a cablecrossover station. Stand directly in
the middle of the station, grab the
handles, and begin with your arms
extended out to the sides so that
your body forms a T. Keeping your
body and upper arms still, bend both
elbows simultaneously to curl the
handles in toward your head as far as
possible. Squeeze the contraction for
a count at the top, then return to the
start position.
■ TRAINING TIP: For a stronger
contraction, at the top of each rep,
turn your palms so that they face
behind you, and squeeze.
FLEX_BRANDON CURRY
PRONE INCLINE
DUMBBELL
HAMMER CURL
■ TARGET POINT: Biceps long head,
brachialis.
■ ACTION: Lie facedown (prone)
164
M U S C L E & F I T N E S S / M AY 2 0 1 8
on an incline bench holding a pair of
dumbbells hanging straight down
toward the floor with your palms
facing each other (“hammer” position).
Maintaining the hammer position
(don’t turn your palms up at any time)
and keeping your upper arms station-
ary, curl the dumbbells up in unison
as high as possible. Squeeze the
contraction for a count, then slowly
lower back down.
■ TRAINING TIP: Focus on driving
the dumbbells up to the front of your
shoulders on every rep.
EZ-BAR
CABLE CURL
■ TARGET POINT: Biceps long and
short heads.
■ ACTION: Secure an EZ-bar
attachment to a low pulley cable.
Stand a foot or two in front of the
weight stack and grasp the bar with
a shoulder-width grip. Begin with
your arms extended toward the floor
and your knees slightly bent. Keeping
your elbows in at your sides, curl the
weight up as far as possible. Squeeze
the contraction for a count at the top,
then return to the start position.
■ TRAINING TIP: At the top of each
rep, lift your elbows a few inches as
you squeeze your biceps muscles to
accentuate the contraction.
Super
Sandwiches
Five filling breadwinners that’ll feed hungry muscles.
BY SHANE CASH / PHOTOGRAPHS BY CLAIRE BENOIST
HEN THE 18TH-CENTURY
British Earl of Sandwich asked his
servants to bring him a piece of
meat held between two slices of
bread, he did more than invent
the sandwich. He also inadvertently requested the ideal
post-workout meal—a simple
combo of protein and carbohydrates, which research shows
spurs greater muscle growth
than protein alone. But
with a little knowledge (and some
condiments—come on, Earl!), you
can make this portable muscle
meal even more effective. Reach
for these easy-to-prepare recipes
to turn steak, lamb, chicken—and
even an old can of cranberry
sauce—into a gourmet meal fit
for a king. Oh, and if the carbs
haunt you, make the sandwich
open—use one slice of bread—or
consider wrapping the fixings in
Boston lettuce.
166
M U S C L E & F I T N E S S / M AY 2 0 1 8
PROVENÇAL TUNA
SALAD SANDWICH
SERVES 1
Tuna salad:
6 oz white tuna (water-packed)
1 tbsp chopped black olives
1 tbsp chopped celery
1 tbsp light zesty dressing
½ tbsp chopped parsley
Salt and pepper, to taste
Sandwich:
1 7-inch baguette
2 pieces Boston lettuce
2 slices beefsteak tomato
1 slice red onion
1 hard-boiled egg, chopped
1 tbsp thinly sliced roasted
red pepper
1 oz light zesty dressing
1. In a bowl, combine tuna salad
ingredients.
2. Cut baguette in half
lengthwise. Arrange
len
lettuce, tomato, and
let
red onion on the
re
bottom half of
bo
baguette. Place tuna
ba
salad on top.
sa
3. Top tuna salad with egg
and roasted red pepper.
an
Drizzle on dressing. Place
Dr
the other baguette half
th
on top.
THE MACROS
453
23g
CALORIES
PROTEIN
42g
18g
CARBS
FAT
HOLD
THE MAYO
You don’t need it
to make tuna tasty.
Instead, add flavor
with vegetables and
light dressing.
FLEX_SUPER SANDWICHES
WHOLE-WHEAT TURKEY WRAP
LAMB GYRO
BURGER
SERVES 1
1½ tbsp whole-grain mustard
½ tbsp light mayonnaise
¾ tbsp orange marmalade
1 tbsp canned cranberry sauce
¼ tsp white wine vinegar
1 whole-wheat wrap
4 oz deli turkey
2 slices brie
1 small bunch watercress
1. In a bowl, combine mustard
and mayo. In another bowl, combine
marmalade, cranberry sauce, and
vinegar.
2. Lay wrap on a clean surface and
spread both sauces in the center of
wrap. Place turkey and brie on top
of sauces and top with watercress.
3. Fold the sides of wrap toward
the center
t r and roll it up from bottom
to top.
THE MACROS
473
CALORIES
26g
PROTEIN
49g
CARBS
13g
SERVES 1
Burger:
1 garlic clove, minced
½ shallot, minced
½ lb ground lamb
Dash cumin and lemon
lemo zest
Tzatziki sauce:
¼ cup plain Greek yogu
yogurt
1 tbsp sour cream
1 tbsp cucumber, peele
peeled
and minced
1 tbsp fresh lemon juice
juic
Dash cumin and coriander
coria
FAT
Sandwich:
1 large hamburger bun
¼ cup shredded lettuce
1 oz feta cheese
1 large tomato, sliced
1 red onion, thinly slice
sliced
1. In a bowl, combine bur
burger
ingredients. Form into a
patty. Cover and place in the
refrigerator while prepar
preparing
the tzatziki sauce.
2. In a bowl, combine tzatziki
tza
sauce ingredients.
3. Heat grill and cook burger
bu
to desired doneness.
4. Spread tzatziki sauce on
both sides of bun. Place lettuce
l
on the bottom half, followed
follow
by feta, tomato, and red onion.
o
Add patty and place other
othe
bun half on top.
THE MACROS
481
42g
CALORIES
PROTEIN
25g
22g
CARBS
FAT
FOOD FACT:
THE SANDWICH
WAS INVENTED BY
AN 18TH-CENTURY
BRITISH EARL.
UNSILENCE
THE LAMBS
Unlike beef, lamb is
usually raised humanely
and allowed to graze on
pasture (which makes
for healthier meat).
M AY 2 0 1 8 / M U S C L E & F I T N E S S
169
FLEX_SUPER SANDWICHES
PRIMO
PESTO
You can make
your own pesto
by combining
basil, pine nuts,
olive oil, and
Parmesan in a
food processor.
170
M U S C L E & F I T N E S S / M AY 2 0 1 8
GRILLED
CHICKEN DI
PARMA PANINI
SERVES 1
1
1
2
3
2
½
¼
½
3
7-inch Italian ciabatta
tbsp basil pesto
slices provolone
oz grilled chicken breast,
sliced
thin slices prosciutto
roasted red pepper,
julienned
red onion, thinly sliced
cup chopped artichoke
tsp grape-seed oil
1. Cut ciabatta in half lengthwise and spread pesto on
both sides. Place 1 slice
provolone on the bottom half
of roll, followed by chicken,
chicken
prosciutto, red pepper, onion,
on
and artichoke. Add remaining
remai
slice of provolone and top
to
with other half of roll.
2. Heat a large sauté p
pan over
medium heat. Lightly brush the
top of the sandwich with
w oil and
carefully place the sandwich
top-side down in pa
pan. Brush the
bottom of the san
sandwich with oil
and press down w
with a spatula
as it’s cooking.
3. Cook until roll is goldenbrown on both sides
sid and
cheese has melte
melted, carefully
turning sandwich over
halfway through.
THE MACROS
MACRO
599
50g
CALORIES
PRO
PROTEIN
36g
28g
CARBS
FAT
FA
GRILLED NEW YORK STRIP
STEAK HOAGIE
SERVES 1
Horseradish sauce:
¾ tbsp horseradish
1 tbsp low-fat sour cream
1 tbsp light mayonnaise
Dash chili powder
Sandwich:
6 oz lean New York strip steak
Salt and pepper, to taste
1 7-inch sesame hoagie roll
1 small bunch watercress
2 slices beefsteak tomato
¼ Vidalia onion, shaved
2 slices Muenster cheese
1. In a bowl, combine horseradish
sauce ingredients.
2. Heat grill and season steak
with salt and pepper. Grill steak
to desired doneness.
NEW YORK
STRIP IS A
GREAT
LEAN CUT
OF STEAK
TO BUY.
3. While the steak cooks, cut roll in
half lengthwise. Spread horseradish
sauce on both halves of roll, followed
by watercress, tomato, and onion.
(You can shave the onion with a
mandoline or cheese grater.)
4. When steak is nearly done, top
it with Muenster and allow cheese
to melt slightly. Place steak on
the bottom half of roll and place
the other half on top.
THE MACROS
644
CALORIES
67g
PROTEIN
28g 28g
CARBS
FAT
ON A ROLL
Sesame seeds
contain copper
pper
and magnesium,
which are vital
for energy
production.
172
M U S C L E & F I T N E S S / M AY 2 0 1 8
Enroll now and get
ready to graduate
magna cum muscle.
BY JOE WUEBBEN
AS IS TRUE that with almost any skill, the more you
do it, the better you get at it. This is especially
true for lifting—the more frequently you train
a muscle, the faster it’s going to respond by
growing. So if you’ve ever trained only one or
two body parts in a session—totaling only one
or two sessions for that area in a week—prepare
to switch to a full-body, high-frequency routine
that will bring gains at mind-blowing speed.
The problem with
high-volume body-part
splits is that they beat
your muscles into the
ground. For instance, if
your chest day contains
five or so different exercises, your pecs will need
several days to recover
before they can be worked
again. It’s great to train a
muscle from all the angles
and improve its work
capacity, but going so long
between workouts robs it
of a chance to be exposed
to the training stimulus
again sooner, and that’s
blowing an opportunity
for growth.
To train a muscle more
often, though, you have to
reduce the work you give
it in a single session, but
that’s OK. Instead of working your chest with 12 sets
in one session, you might
do 12 total sets over the
course of a whole week,
with each session building
on the gains of the previous one. But just cutting
back on the volume in a
workout isn’t enough to
ensure recovery. You have
to be careful about exercise selection, too.
While muscles respond
well to being worked often,
the joints can resent it
big-time. Doing heavy
bench presses one day
followed by shoulder
pressing and dips on
other days will be hell
on your rotator cuffs. To
train often and safely,
you need to pick mainly
joint-friendly exercises
and keep recovery in mind,
and that’s why you’ll see
various chest-supported
rowing movements and
body-weight exercises in
our program.
Training the whole body
in each session will ensure
you make balanced gains
and work the same muscles four different times in
a single week. Think about
it: If you were hitting your
arms once a week, that’s
52 arm workouts a year.
If you start hitting them
four times a week, that’s a
whopping 208 arm workouts per year. (Turn to page
177 for arm training.) Do
you think your arms might
be bigger after that? That
was a rhetorical question.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
173
FLEX_MUSCLE MASS-TER CLASS
6-Week
Program
g
YOU’LL TRAIN FOUR days a week on a rotating schedule. So
you’ll do Workouts A through C Monday through Thursday, and
then you’ll repeat the cycle with Workout A again on Saturday.
(You’ll pick up next Monday with Workout B.)
Each workout consists of exercises that are paired and alternated, so you’ll do one set for the first exercise in the pair, then
rest, and then you’ll do a set for the second exercise, rest again,
and repeat until all sets for that pair are complete.
MONDAY
WORKOUT A
EXERCISE
SETS
REPS
REST
Chestsupported
Dumbbell Row
Alternate with
Cable Bench
Press
3
*
90 sec.
3
*
90 sec.
Bulgarian
Split Squat
Alternate with
Lateral Raise
2
*
90 sec.
3
*
90 sec.
TUESDAY
WORKOUT B
EXERCISE
SETS
REPS
REST
Pullup (or Lat
Pulldown)
Alternate with
Feet-elevated
Pushup
3
*
90 sec.
3
*
90 sec.
Barbell Hip
Thrust
Alternate with
Chestsupported
Rear-delt
Raise
3
*
90 sec.
3
*
90 sec.
THURSDAY
WORKOUT C
EXERCISE
Pull yourself up (or the bar down)
until your chin is over it and the
bar is nearly touching your collarbone. Hold this position.
174
M U S C L E & F I T N E S S / M AY 2 0 1 8
REPS
REST
Chestsupported
Row (palms up)
Alternate with
Decline
Bench Press
3
*
90 sec.
3
*
90 sec.
Front Squat
Alternate with
Neutral-grip
Front Raise
3
*
90 sec.
3
*
90 sec.
*In Weeks 1 and 2, begin every set of every
exercise with a 5-second static hold. That means
you’ll hold a certain point in the range of motion
for that lift. (See the exercise descriptions for how
to do this for each lift individually.) Immediately
afterward, perform 5 full-range-of-motion reps.
Rest 10 seconds and perform a 4-second hold,
followed by 4 full-range reps. Rest 10 more
seconds, do a 3-second hold, then 3 reps. All the
above equals 1 set.
In Weeks 3 and 4, do a 6-second hold and
6 reps; work down to a 4-second hold and 4 reps.
In Weeks 5 and 6, do a 7-second hold and 7
reps; work down to a 5-second hold and 5 reps.
O P E N E R : P E R B E R N A L . T H I S PAG E A N D O P P O S I T E : P E R B E R N A L
Pullup/Lat Pulldown
SETS
Front Squat
Stand with feet shoulder-width
apart and toes turned slightly
out. Rest a barbell across
your shoulders and then squat
down until the bottom of your
thighs are below parallel.
Hold this position.
FLEX_MUSCLE MASS-TER CLASS
Chest-supported
Rear-delt Raise
Set a bench to a 45-degree angle
and lie with your chest against it.
Grasp a dumbbell in each hand
and raise the weights up until your
upper arms are parallel to the
floor. Hold that position.
C H A R L E S L O W T H I A N. O P P O S I T E PAG E : I A N S PA N I E R
176
M U S C L E & F I T N E S S / M AY 2 0 1 8
ARM AND CALF SPECIALIZATION
IF YOU WANT to target your arms and/or
calves for extra growth over our six-week
program, follow this plan:
Perform chest-supported incline dumbbell curls, triceps pushdowns, and singleleg calf raises, one after the other, for
three total rounds, twice per week
after any two workouts. Be sure to
rest 60 seconds between exercises.
Also note that these exercises are
done the same way as all the others,
alternating isometrics with full reps.
Neutral-grip
Front Raise
Hold dumbbells with your
palms facing each other
and raise them up to eye
level at a slight angle from
your torso so your arms
form a Y shape.
FLEX_MUSCLE MASS-TER CLASS
K EV I N HORTON
178
M U S C L E & F I T N E S S / M AY 2 0 1 8
Bulgarian
Split Squat
With a barbell on your back,
rest the top of one foot on
a bench behind you. The
bench should be at lunge
length so that, when you
descend, your front knee
doesn’t travel in front of
your toes. Keep your torso
vertical and lower your body
until your rear knee nearly
touches the floor—hold this
position. On your reps, come
up until you’re standing tall
after each descent. Perform
all your reps on one leg and
then repeat on the other
side immediately.
FLEX_MUSCLE MASS-TER CLASS
Chestsupported Row
Lie down on a bench
and grab the handles of
the T-bar machine. Row
the handles toward your
stomach until your elbows
are past your torso. Hold
this position.
PER BERNAL
180
M U S C L E & F I T N E S S / M AY 2 0 1 8
Triceps
Pushdown
Perform
Perfor
pus
pushdowns
ns with
th
a rope handle
attachment. Hold
the extended
position.
MODEL
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/
Broaden your delt-training horizons—not
to mention your shoulders—with this
diverse menu of pressing moves.
BY JOE WUEBBEN / PHOTOGRAPHS BY CHRIS NICOLL
Hot off
the Presses
he overhead press is to shoulder training what
squats are to leg day: the foundational movement
from which all other exercises for its respective
muscle group stem. When gearing up to train
delts, the first question should be: What type of
overhead press am I going to do?
Believe it or not, there are many more ways to answer this question than just
“barbell” or “dumbbells.” Those pieces of equipment are a large part of the
discussion, of course, but so are kettlebells; bilateral versus unilateral; pronated,
supinated or neutral grip; and seated, standing, or even kneeling. The overhead
press (aka “shoulder press”) is a movement with way more variants than most
guys realize and utilize. On the following pages are six such options, all of which
should be fair game the next time you train delts.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
183
FLEX_OVERHEAD PRESSES
Press-Centric
Delt Workout
EXERCISE
SETS
REPS
Military Press*
3–4
8
Landmine
One-arm
Overhead Press**
Press
2–3
10–12
per
side
Dumbbell or
Cable Lateral
Raise
Superset with
Reverse Pec Deck
(rear delts)
3
12
3
15
*Alternate regularly with seated
dumbbell overhead press and kettlebell
press.
**Alternate regularly with Arnold press
and half-kneeling one-arm dumbbell
overhead press.
184
M U S C L E & F I T N E S S / M AY 2 0 1 8
MILITARY PRESS
NOT PICTURED
Defining Difference: Unofficially
considered the fourth “big lift” (behind
squat, deadlift, and bench press), the
classic standing barbell press is a true
test of upper-body pushing strength. But
it’s more than just a delts and triceps
move. Core stabilization is a vital aspect
of military presses; a solid midsection,
front to back, is the foundation from
which you’ll press upward.
Execution: Stand holding a barbell with
an overhand, shoulder-width grip in a
power rack. Keeping your lower body and
torso still, press the bar overhead by
contracting your delts and extending
your arms. Stop just short of locking out
your elbows. Slowly lower the bar back
down without letting it rest on your
shoulders or upper chest between reps.
When to Do It: First in your shoulder
workout or upper-body strength session
(on a separate day from other big lifts).
SEATED
DUMBBELL
OVERHEAD PRESS
Defining Difference: Pressing seated
allows you to go heavier (because you’re
able to use the seated back to push
off against), making it a great option
for those looking to maximize muscle
development in the deltoids. Or, if your
back isn’t resting against anything, you’ll
go lighter but activate more of your core.
Execution: Sit on an upright bench or
a flat bench holding a pair of dumbbells.
Lift the dumbbells up to begin with them
just outside your shoulders, palms facing
forward. Press the dumbbells straight up
by contracting your delts and extending
your elbows until the weights are
overhead with your arms locked out.
Slowly lower the dumbbells back down.
When to Do It: First in your shoulder
workout if you’re not doing military
presses. If you are doing military
presses, either do seated presses as
the second move in your workout or
save them for another day.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
185
FLEX_
_OVERHEAD PRESSES
ARNOLD PRESS
Defining Difference: Named
after the Austrian Oak, this variation
emphasizes the front delts (and, to a
lesser degree, hits the upper pecs). You
can do these either seated or standing.
And as with the dumbbell press, using
a bench with back support for seated
pressing will allow you to heave more
weight and maybe even protect your
lower back.
Execution: Sit on an adjustable
bench, either set upright or flat, holding
a pair of dumbbells. Begin holding the
weights in front of your shoulders with
your palms facing you (supinated).
Press the dumbbells overhead while
simultaneously turning your wrists
out so that, by the top of the rep, your
palms face forward. Slowly lower the
dumbbells to the start position, rotating
your wrists back in to the supinated
position as you do so.
When to Do It: Early in your workout,
in place of barbell or standard overhead
dumbbell presses or right after one of
those moves.
186
M U S C L E & F I T N E S S / M AY 2 0 1 8
Shot on location at Metro Fitness North, Worthington Woods, OH
G R O O M I N G B Y E R I C A S T E WA R T
FOR ZENOBIA
KETTLEBELL PRESS
Defining Difference: The key here
is unilateral movement, which promotes
balanced strength and development
from left to right. When both arms
are pressing simultaneously with
dumbbells or kettlebells, the stronger
side compensates for the weaker side.
When pressing unilaterally, strength
imbalances (or lack thereof) are
apparent right away and can be
addressed by regularly doing the move
one arm at a time. Also, the abnormal
position of the kettlebell causes a
greater amount of tension as the bottom
of the bell dangles below your wrist.
Execution: Stand holding a kettlebell in
one hand, with your elbow bent and the
weight of the kettlebell on the outside of
your forearm. Bend your knees slightly,
stabilize your core, and press the weight
straight up overhead. As you do so,
ensure that the kettlebell is behind your
forearm at the top of the move. Slowly
reverse the motion back to the start
position. Do all reps with that arm, then
switch sides.
When to Do It: Early in your workout,
in place of dumbbell or barbell overhead
presses or right after.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
187
FLEX_OVERHEAD PRESSES
HALF-KNEELING
ONE-ARM
DUMBBELL
OVERHEAD PRESS
Defining Difference: As with
kettlebell presses, you get the benefits
of unilateral training. But the halfkneeling position addresses a couple of
other aspects: isolation, because you
won’t be able to use your legs to get the
weight up (i.e., a push press); and core
stability, due to the imbalance created
by having one knee on the floor and the
other not.
Execution: Hold a dumbbell in one
hand at shoulder height, palm facing
forward, while resting on the opposite-
side knee. (Keep your other knee in front
of you with that foot planted flat on the
floor.) Keeping your core tight and torso
facing forward throughout, press the
dumbbell straight up overhead until your
elbow is just shy of lockout. Reverse the
motion and complete all reps on that
side. Switch arms, kneel on the opposite
knee, and repeat.
When to Do It: Early in your workout,
in place of standard dumbbell or barbell
overhead presses or right after.
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188
M U S C L E & F I T N E S S / M AY 2 0 1 8
LANDMINE
ONE-ARM
OVERHEAD PRESS
Defining Difference: This third
variation of unilateral pressing utilizes a
barbell locked into position with a
landmine apparatus, which creates a
fixed path of motion. Of the three
one-arm versions, this one requires the
least amount of stabilization, thus
allowing you to load your muscles with
slightly more weight.
Execution: Secure the bottom end of a
barbell in a landmine or in the corner of
a wall and load the other side with
moderate weight. Grab above the weight
with one hand. Start with your knees
slightly bent, feet staggered, core tight,
and working-side hand in front of your
shoulder. Press the weight upward along
its path of motion, stopping just short of
full elbow lockout. Complete all reps,
then switch sides and repeat.
When to Do It: Early in your workout, in
place of dumbbell or barbell overhead
presses or right after.
M AY 2 0 1 8 / M U S C L E & F I T N E S S
189
FLEX_BODYBUILDING 101
By GREG MERRITT
The Flexicon
New to bodybuilding? Here are all the terms—
for poses, divisions, and other unique elements
of the sport—you need to know.
ABS AND THIGH A hands-behindthe-head pose in which the competitor
flexes abdominals and one leg.
ARNOLD CLASSIC One of two
esteemed bodybuilding events, held
in Columbus, OH, each March.
BIKINI The least muscular female
division; emphasizes beauty.
BODYBUILDING Where the big boys
compete. Contests are judged on size,
shape, symmetry, and conditioning.
Jeremy Buendia
has captured four
Men’s Physique
Olympia titles,
including in 2017.
Unlike the amateurs, open pro shows
for men and women have no weight
divisions, so, to steer clear of the behemoths, lighter men usually compete in
the 212 division.
CALLOUT When the head judge calls
closely matched competitors to the
center of the stage for side-by-side
comparisons. Members of the first
callout typically fill out the top places.
CLASSIC MEN’S PHYSIQUE In this
division, aesthetics, symmetry, and
leanness are at a premium. Weight
limits, pegged to height, rebuke mass
monsters.
CONDITIONING From smooth to
ripped, a measure of leanness.
DEFINITION Visibility of muscles
due to lean conditioning.
DOUBLE BICEPS A pose in which
the competitor flexes both arms, this
is the classic “make a muscle” pose.
Struck in both front and rear versions.
FIGURE Halfway between bikini
and physique, this women’s division
stresses both beauty and muscle tone.
FINALS The second half of a contest,
when routines are performed, more
comparisons are made, and placings
are announced. Usually separate
from pre-judging and held at night.
FITNESS Women’s division with
athletic routines showcasing vigor,
balance, and strength.
IFBB PRO LEAGUE The premier
federation for pro and pro-qualifier
contests around the globe.
LAT SPREAD The back is unfurled
to its widest while hands are on hips.
Struck in both front and rear versions.
MANDATORY POSES Bodybuilding’s
eight required poses, performed
alone and in callouts. They are: front
double biceps, front lat spread, side
chest, side triceps, rear lat spread,
rear double biceps, abs and thigh,
and most-muscular. Despite these
names, the entire physique is
always judged.
190
M U S C L E & F I T N E S S / M AY 2 0 1 8
PER BERNAL
ME
MEN’S
PHYSIQUE
YSIQUE Aesthetics and
upper-body conditioning are the two
main focuses of this division. Instead
of posing trunks, competitors wear
boardshorts. Needless to say, legs
aren’t scrutinized by the judges.
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FLEX_BODYBUILDING
NG 101
At 48, Dexter
Jackson is still on
top of his game, as
this most-muscular
pose proves.
MOST-MUSCULAR A chest-flexing,
air-hugging pose. An alternate version
is performed with hands on hips.
THE SANDOW The Mr. Olympia
trophy, modeled after bodybuilding
pioneer Eugen Sandow (1867–1925).
NPC National Physique Committee.
America’s premier amateur federation.
SHAPE Overall look of a physique
and how muscles tie together.
OLYMPIA The ultimate event for
all divisions. Competitors qualify by
winning pro shows. Since its inception
in 1965, the Mr. Olympia has been
bodybuilding’s Super Bowl. Phil Heath,
winner of the last seven Mr. Olympias,
goes for a record-tying No. 8 in Las
Vegas on Sept. 14 to 15.
SIDE CHEST A one-handed biceps
pose seen from the side, showcasing
chest shape and size.
SIDE TRICEPS The other mandatory
side pose, in which the arm is straight
down and flexed.
SMOOTH Lacking definition.
Supports muscle recovery
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PRE-JUDGING The first
half of a contest, when
competitors strike their
mandatory poses alone and
in callouts.
RIPPED Extreme definition.
Other terms include peeled,
shredded, diced, and high-def.
ROUTINE A posing or fitness
performance at the finals,
choreographed to music.
SYMMETRY A balance between
muscles, upper and lower body,
and right and left sides.
212 DIVISION Pro
bodybuilding class limited to men weighing no
more than 212 pounds.
Flex Lewis goes for
his seventh straight
212 Mr. Olympia this
September.
WOMEN’S PHYSIQUE
Women’s division that’s
more muscular than
figure and bikini.
PER BERNAL
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energy production and begin switching
to anaerobic energy production. To
extend this Superman metaphor just
a bit more, think of it as the afterburners that kick in after several minutes
spent fl
flying
i through
h
h sets at the
h gym.
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KEY INGREDIENT
194
M U S C L E & F I T N E S S / M AY 2 0 1 8
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How to improve
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196
M U S C L E & F I T N E S S / M AY 2 0 1 8
I’m starting to
squat heavier
weights. Should
I wear a lifting
belt?
—Tony L., New Haven, CT
A
It’s a good idea. A belt will
help pressurize your core,
which, in turn, lets your
lower back stabilize and
support itself more
effectively. A good rule of thumb: If
you’re lifting more than your body
weight, you should wear a belt.
Sure, there’s value in learning how
PE R B E R NA L; E D GA R A RT IGA
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
I’ve been a couch
potato for the past
few months. How
can I ease back into
my old routine?
—Oscar G., Reno, NV
A
The most important thing to
do in this situation is to “get
on the board.” Whatever you
do on your first day back will
elicit soreness and fatigue. Don’t
let your old personal bests affect
your decision-making—that’s
how you get injured! Take a look
at the last time you worked out,
and drop the intensity and
volume. For example, if you last
did a 3x10 squat workout with
315 pounds six months ago, come
back into the gym and do a 3x5
with 135 to 185 pounds. Steadily
increase reps, sets, and weight
every week until you get back to
your desired fitness levels. Go by
feel, rather than just numbers, and
challenge yourself a bit more as
you reestablish a routine.
BUCKLE UP
If you’re lifting more
than your body weight,
it’s a good idea to wear
a belt. It will help
stabilize and support
your lower back.
I struggle at the
bottom of each
bench press rep.
What should I do?
—Keith L., Kansas City, MO
to brace without it, but when you’re
lifting really heavy, regularly
skipping the belt is dangerous.
SEAN COLLINS, C.S.C.S.,
is the head powerlifting coach and
co-owner at Murder of Crows Barbell
Club in Brooklyn, NY.
A
Get comfortable with being
uncomfortable. Every time
you do a bench rep, pause
for slightly longer at the bottom.
Pausing teaches you to stay tight,
lift the bar off your chest more
explosively, and rely less on your
muscles’ bounce-stretch reflex.
If that doesn’t work, and you fail
immediately after the bar leaves
your chest, it’s predominantly
a shoulder weakness. Add in
overhead presses after your main
bench sets: three to five sets of
five to eight reps that feel between
75 and 85% of overall effort.
THE LOWDOWN ON ESSENTIAL AMINOS
M AY 2 0 1 8 / M U S C L E & F I T N E S S
197
A S K
I’ve heard a lot about essential amino acids
lately. How can you be sure you’re getting the
correct ratio of EAAs for building muscle?
—Chris T., San Antonio, TX
A
—Brian S., Boca Raton, FL
A
There’s no one-best-diet
approach for every athlete—
diet depends on your starting
body composition and personal
goals. Athletes looking to gain
lean mass will need to consume
more carbs and protein to support
increased training. Start your
workout with well-fueled muscles,
then replenish post-workout.
To shed body fat, however, you
should bump up the calorie burn
and protein consumption, while
cutting back on dietary fats and
carbohydrates.
HEATHER MANGIERI,
R.D.N., C.S.S.D.,
is a nutrition consultant in
Pittsburgh and the author of
Fueling Young Athletes.
filed and pending, has been shown
to provide up to three times more
anabolic response and net gain of
muscle protein compared with the
same amount of whey protein.
New-to-market supp REAAL
(reaalmuscle.com) is so sure of the
formula, it put the patent—U.S.
Patent No. 9,364,463 B2—right on
the label.
THE AMINO EXPERT
Greg Grochoski is founding member of
aminoauthority.com and chief science
officer at Twinlab Corporation.
Muscle & Fitness (ISSN 0744-5105), Vol. 79, No. 5, is published monthly except combined July/August issue, which counts as two of 12 in an annual subscription by Weider Publications, LLC, a division of American Media Inc., 4
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FACILITIES send U.S. address changes to: Muscle & Fitness, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMASTER: Send address changes to American Media Inc., PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From
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Muscle & Fitness, P.O. Box 37207, Boone, IA, 50037-0207. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications, LLC, and cannot be used without permission in writing.
Muscle & Fitness is not responsible for returning unsolicited manuscripts, photographs, or other materials. Weider Publications, LLC, and American Media Inc., publisher of Muscle & Fitness, do not promote or endorse any of the
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198
M U S C L E & F I T N E S S / M AY 2 0 1 8
G E T T Y I M AG E S ; M I C H A E L N E V E U X
I want to look ripped
this summer. How
should I eat?
You probably already know
that a strenuous workout
accelerates protein breakdown
wn and that muscle recovery
requires
uires resynthesizing new
muscle
cle protein. New research,
though,
gh, has found that consuming
essential
ntial amino acids (EAAs) is the
most effective way to stimulate the
resynthesis
thesis of muscle protein after
exercise,
ise, thereby accelerating
recovery.
ery.
But not all EAA formulations are
optimized for muscle growth. For
one thing, production of a complete protein requires the presence
of every EAA. These EAAs must
also be available in the correct
amounts and match the profile of
skeletal muscle protein. Many
current formulations (like plain
old BCAAs) are incomplete and,
therefore, ineffective.
The building blocks of building
stronger, more effective muscles
have been lying around for years
without anyone being able, or
taking the research time, to
correctly arrange them. But Robert
Wolfe, Ph.D., of the University of
Arkansas cracked the EAA code.
After years of research, $20 million
in grants, and 24 human clinical
trials, he developed a formula that
delivers an EAA mix ideal for
building muscle. This formulation,
which has received one U.S. patent
and has two additional patents
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L A S T
W O R D
STAY MOTIVATED
Wise words from Olympia champs!
“It takes more
than just a goodlooking body.
You’ve got to
have the heart
and soul to go
with it.”
—Lee Haney
(’84–’91)
“Bodybuilding is
not an endurance
sport. Stimulate
growth with
intensity, load,
and isolation,
then go home.”
—Dorian Yates (’92–’97)
“Ain’t nothin’
to it, but to
do it.”
—Ronnie Coleman
(’98–’05)
“If I can see it
and believe it,
then I can
achieve it.”
—Arnold
Schwarzenegger
(’70–’75, ’80)
—Jay Cutler
(’06–’07, ’09–’10)
200
M U S C L E & F I T N E S S / M AY 2 0 1 8
“Fall in love
with the
process and
the results
will come.”
—Franco Columbu
(’76, ’81)
C O U N T E RC L O C K W I S E F RO M T O P L E F T: R A L P H D E H A A N ; C O U RT E S Y O F W E I D E R H E A LT H &
F I T N E S S ( 2 ) ; C H R I S L U N D ; K E V I N H O RT O N ; Z E L L E R / F I T N E S S P U B L I C AT I O N S I N C . /
C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S ( A R N O L D )
“Surround
yourself with
people who
dream bigger
g
than you do.”
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