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44 Your Nine-Week Muscle Up Plan It’s a simple, universal goal among all men: more muscle. Here’s the no-BS, no-frills, no-excuses blueprint to help you add up to 10 pounds of lean, powerful mass in nine weeks. By Michael Berg, NSCA-CPT
58 The 48 Best Mass-Building Exercises From legs to shoulders and every key muscle group in between, the following cardstock-quality pages give you everything you need to maximize size, shape and detail. By the MuscleMag Editors
108 Stacks To Get Jacked Huge, lean and ripped or somewhere in between, these targeted mass-gain supplement stacks are designed for exactly what kind of physique you want. By Dwayne N. Jackson, Ph.D.
MASS-GAIN BLOWOUT! Whether you want to get absolutely huge or just add a few solid pounds of muscle, the special section starting on Page 43 is your ultimate guide — complete with every exercise, workout and nutritional supplement you need to pack on serious size.
FALL 2O14 114 Panda Express In just over a year of competing, Simeon Panda has rocketed up the Musclemania pro ranks, thanks to an Here he shares one of his best high-intensity shoulder By Lara McGlashan, CPT
122 Burn Fat Like a Pro ness: IFBB 212 competitors Mark Dugdale, Stan McQuay By Allan Donnelly
132 Dial With the Deadlift For ultimate mass and strength, nothing beats this Zydrunas Savickas
Departments 12
MUSCLEMAG
19
INTEL
28
10-MINUTE MOBILITY
30
BEST ABS
32
CLEAN EATS
34
GET STRONG
36
HEAT: ASHLEY KALTWASSER
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SUPPLEMENT REVIEW
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136 UNBREAKABLE 138
MAKING GAINS
146 FINISHER
ON THE COVER Simeon Panda
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Kick It Old-School Newer isn’t always better. You don’t need a gym full of shiny new machines to get strong. In fact, you can build power, strength and mass with nothing more than a barbell and some weight plates. This full-body routine combines powerlifting with Olympic and bodyweight moves that will annihilate your muscles from head to toe. These old-school training techniques have withstood the test of time.
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FALL 2014 ISSUE
GROUP CREATIVE DIRECTOR Alexander Norouzi EDITOR-AT-LARGE Michael Berg ART DIRECTORS Andrius Krasuckas, Paul Duarte, Dana Collins GROUP ADVERTISING DIRECTOR Donna Diamond ADVERTISING ACCOUNT MANAGERS Laura (Flores) Thorne, Julie Stone MARKETING MANAGER Laureen O’Brien A/R MANAGER Alice Negrete VIDEO/PHOTO EDITOR Richard Alexander PRODUCTION MANAGER Patrick Sternkopf WEB EDITOR Maureen Farrar COPY CHIEF Jeannine Santiago COPY EDITOR Gretchen Haas
Jeff Alexander, Doug Balzarini, Josh Bryant, Jordana Brown, Allan Donnelly, Guillermo Escalante, Maureen Farrar, Dwayne N. Jackson, Ph.D., Lara McGlashan, Jonathan Mike, Elke Nelson, Carey Rossi, Mike Salazar, Steven Stiefel, Zydrunas Savickas
Efrem Zimbalist III Chairman & CEO Andrew W. Clurman President & COO Brian Sellstrom Executive Vice President & CFO Patricia B. Fox Executive Vice President of Operations Kim Paulsen Vice President General Manager Jason Brown Vice President of Digital Nelson Saenz Vice President of IT
printed quarterly in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in MuscleMag is for educational purposes only. It is not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MuscleMag, 24900 Anza Dr., Unit E, Valencia, CA 91355 Toll Free: (800) 946-5349 MuscleMag is
published by Cruz Bay Publishing, Inc., an Active Interest Media company. Advertising and editorial offices at 24900 Anza Drive, Unit E, Santa Clarita, California 91355. The known office of publication is 5720 Flatiron Pkwy, Boulder CO 80301. Periodicals postage paid at Boulder, CO and at additional mailing offices.
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THE SIMPLEST IS STILL THE BEST If you’ve been tempted by those late-night in fomercials promising perfect abs, put your credit card away — tur ns out the best exercise for a ripped middle is free. When it comes to strengthening your rectus abdominis (the “sixpack” muscle that runs down the front of your belly), the crunch beats them all, says a study from the American Council on Exercise (ACE). Using electronic sensors, researchers tracked the muscle contractions of 16 volunteers while th ey worked out their abs with crunches, then the Ab Roller, Ab Wheel and Ab Coaster. Despite the price tag and high-volume promises of the three latter pieces, the crunch outperformed them all in engaging the target muscle. Of course, that doesn’t necessarily mean the crunch is the best core exercise, bar none — for instance, in our Best Abs department just a few pages away, you’ll see a crunch-free three-move routine that can roast your midsection to a tight, crisp finish. But for a simple, no-frills approach, just remember that you can’t go wrong with the crunch.
musclemag.com | FALL 2014 19
2:1
THE WORK TO REST INTERVAL RATIO THAT IS CONSIDERED THE SWEET SPOT. IN OTHER WORDS, IF
YOU’RE SPRINTING FOR FOUR MINUTES, YOU SHOULD REST FOR TWO BEFORE YOUR NEXT SPRINT. THIS WORK�REST RATIO ALLOWS ENOUGH TIME FOR RECOVERY, ACCORDING TO RESEARCH PUBLISHED IN THE APRIL 2014 EDITION OF THE JOURNAL OF STRENGTH AND CONDITIONING RESEARCH.
GRADE�A HAMS WHAT ARE THE BEST MOVES FOR BIGGER HAMSTRINGS? According to researchers from the University of Memphis, the Romanian deadlift and the glute-ham raise are tops for maximizing hamstring involvement in the lift. As published in the June 2014 issue of The Journal of Strength and Conditioning Research, the study examined the activity of the hamstrings and surrounding muscles in 12 weight-trained men as they did four exercises: the leg curl, good morning, glute-ham raise and Romanian deadlift. The men did duplicate trials of single repetitions at 85 percent of their one-repetition maximum for each
lift in random order, during which surface electromyography and joint angle data were obtained for ive muscles: the erector spinae, gluteus medius, semitendinosus, biceps femoris and medial gastrocnemius. The result: The semitendinosus was substantially more active than the biceps femoris among all exercises, while hamstring activity was maximized during the Romanian and glute-ham raise. You’d certainly not discard the curl and good morning based on one study, but if you’re looking at which moves to prioritize, think about doing the Romanian deadlift and glute-ham early on in your ham workout, when you’re at your strongest.
Romanian deadlift: Keep your back straight and abs tight to target the hams.
You Know You're Training Too Much If ... Tossing, turning, wide awake as the clock ticks off the minutes … you may think life’s many stressors are the culprit for your lack of restful sleep. In reality, though, it could be the one thing you’ve used to get away from it all: your time in the gym. According to a study of 27 male triathletes published in the April 2014 issue of Medicine & Science in Sports & Exercise , those who were “overreaching” — engaging in exercise that caused physical overload requiring more than 48 hours of recovery — did not see a
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decline in performance, but did experience a decrease in sleep quality as measured by duration, efficiency and amount of time they were immobile. In addition, these athletes had a higher prevalence of upper respiratory infections. An overreached athlete can easily become an overtrained one. As you overreach, causing your body to struggle to repair itself, the fatigue builds up. Soon, instead of recovering in 12 to 48 hours as you norm ally would, your body simply cannot keep up with the training demand. Signs that you
are overreaching include increased heart rate at rest and when working with submaximal loads, early fatigue while training, and increased thirst, especially at night. At that point, a full recovery can take anywhere from two weeks to two months. The key is to not let it get to that point. If you’ve recently bumped up your training frequency or intensity, monitor yourself closely, and don’t be afraid to add a few extra res t days to your schedule. Better too much rest now than months of lost productivity later as you slip into an overtrained state.
HOW YOUR LAST BITE DETERMINES WHEN YOU’LL EAT NEXT
TRAIN BETTER
TM
THE BIGGER THE P ORTION, THE LESS YOU’LL ENJOY THE LAST FEW BITES, ACCORDING TO RESEARCH PUBLISHED ONLINE BY PSYCHOLOGICAL SCIENCE . BUT HOW DO YOUR PORTIONS AFFECT YOUR DESIRE FOR THAT FOOD AGAIN?
Researchers from Stanford and Boston University asked 134 undergrads to try various portions of Nut Thins crackers and rate how much they
sooner than did participants who ate the larger portion. The take home: The more you eat of a food item, the less you’ll enjoy it overall and crave
enjoyment than those who ate only three crackers. More importantly, the enjoyment of the last cracker seemed to influence how soon the students wanted to eat the crackers again: Participants who ate a small portion typically opted to receive a giveaway box of Nut Thins
interesting thought for fitness buffs who occasionally cheat. Should you eat more, thus curbing future cravings of that food, or just have a taste? This research suggests opting for a bigger binge (within reason).
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If you’re looking to lean out, consider your exercise choice. It turn s out that high-intensity interval train ing (HII T for short) may curb your hunger by suppressing ghrelin, the hormone that causes the hunger sensation, according to a study out of the University of Western Aust ralia publis hed in the Ma rch 2014 International Journal of Obesity . In addition, this type of exercise may also increase levels of blood lactate and blood glucose, which temper your short-term appetite. PUSHING
PULLING
WANT TO BUILD BIGGER BICEPS? GET SHAKING. You know that vibration plate sitting in the back of your gym, a relic of a few years ago when the new equipment “had a moment” in the realm of dust it off. According to recent research in The Journal of Strength and Conditioning Research perform your bicep curls using the vibration machine’s cables, you’ll activate more muscle bers and increase your strengt h. Researchers had 15 participants perform three different arm exercises: biceps curl, triceps kickbacks and lateral raises using cables attached to a vibration plate set at wide range of accelerations (from 1.90 to 5.98 g) and frequencies (from 25 to 40 Hz). Muscular activation was recorded, revealing that the vibration increased the activity of the biceps brachii, triceps brachii, deltoid and upper trapezius muscles signi icantly — but, interestingly enough, only when participants were doing biceps curls.
NOT ALL PROTEIN POWDERS AR E THE SAM E
Looking at a wall of protein powder in your favorite supplement store can be mind-blowing — whey, casein, soy, egg white and all sorts of blends to boot. And there’s a reason for the variety: Your body processes each type of protein differently. Below is your easy guide to which protein powders might be best for you. WHEY
Digests quickly, making it the optimal postworkout drink. CASEIN
Slows protein catabolism in the body and the resulting muscle breakdown. T H E T AK E HOME :
W h ile you don ’t wa nt to bui ld you r bicep s r o uti ne ar o und it as you r an cho r exer c ise, the vib r a tion pla te may be a go od sto p as par t of a we llr o und ed ar m r o uti ne.
Takes longer to digest than whey protein does, making it good as a beforebed choice if you’re in muscle-gain mode. S OY
Is a complete protein in plant form. What that means is it has all the key amino acids you need for growth, including leucine, isoleucine, valine, glutamine and arginine. Consider using it
[ONE WORD A NSWER ]
if you’re lactose-intolerant or a vegetarian. Like casein, it is also slow to di-
SHOU LD YOU BLEND YOUR PROTEIN POWDERS?
gest, meaning it gets utilized by the body over a longer period of time. EGG WHITES
YES
Each type of protein has its bene�ts, so you don’t want to rely exclusively on one. Mixing gives you the best of al l worlds — for instance, a whey and casein shake after workouts gives you aminos that wil l act quickly as well as some that will take longer to digest, feeding your recovery over a longer period.
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Is one of the best proteins you can consume. It’s loaded with the all-important branched-chain aminos and arginine, and the body has an easy time breaking it down and making use of the nutrients it contains.
6 Things To Know About Beta-Alanine A relative newcomer to the sport supplement aisle, beta-alanine has held a lot of promise, but what does it really do? Researchers writing in The Journal of Strength and Conditioning Research decided to look at all the available science to find out. Here’s Here’s what was uncovered:
While it’s not clear what effects long-term beta-alanine supplementation could have, the popular belief is that it augments 1
intramuscular carnosine content.
The results are an increase in “muscle buffer” capacity — a delay in the onset of muscular fatigue — and leads to a better recovery during repeated bouts of high-intensity exercise. 2 Beta-alanine supplementation appears to be most effective for exercise tasks that test your
worthwhile performance benefits from beta-alanine supplementation. 5 Recent data indicate that athletess may also use beta-alanine athlete supplementation as a training aid to augment bouts of high-intensity high- intensity training. It has also a lso been shown to increase resistance-training performance and training volume
for team sport athletes, which may allow for greater overload and superior adaptations compared with training alone. 6
The jury is still out about
anarrobic threshold, such as high-
beta-alaine supplementa supplementation’s tion’s
intensity intervals and Tabata-style workouts. 3 It has shown significant
ergogenic potential (read:
enhancements in physical performance, stamina and recovery in in untrained individuals.
Highly trained athletes performing in competition experience modest but potentially 4
performance, stamina and recovery) for elite athletes performing repeated high-intensity high- intensity exercise bouts, either during training or during competition in sports that require repeated maximal efforts (e.g., rugby and soccer).
ON SHELVES NOW
Free Yourself of Unwanted Fat PHENBUTEROL FROM MUSCLEMEDS AIMS TO HELP BURN MORE BODY FAT.
ne relationship that many people want to end is the one they have with excessive body fat. Unsightly and more than a little clingy, it’s not always eas y. Phenbuterol from MuscleMeds contains multiple ingredients that generate uncoupling protein 1 (UCP-1), which may help target body fat in unique ways, including supporting UCP1 with synergistic fat burners. Here’s why each ingredient was chosen for this formulation. Grains of Paradise, a key ingredient in Phenbuterol, boosts UCP1 because it contains 6-paradol, a compound that upregulates UCP1 levels in your body. This protein enhances fat burning in brown adipose tissue (BAT), the good type of stored body fat. While most stored body fat is inert, BAT is dynamic, feeding off t he fat you want to burn. This pathway is unique, as most heat production
O
MuscleMeds Phenbuterol is formulated to help fight fat via two metabolic pathways.
and fat burning comes from ATP production. Most supplements stimulate fat burning by boosting ATP production, which is effective, but combining these two metabolic pathways is an even better way to burn fat. Phenbuterol also contains Rauwol ia ia serpentina, which helps to boost the brain chemical norepinephrine, which may allow your body to break down more body fat. This supplement then stimulates your central nervous system (CNS), poten-
tially supporting greater fat burning in problem areas such as the glutes and abdomen. In addition, Rauwol ia ia boosts nitric oxide (NO) production, increasing blood low low to muscle tissue to drive better pumps. Caffeine, another key ingredient in Phenbuterol, provides central nervous system stimulation and boosts metabolism. In addition, caffeine may increase energy, blunt pain during workouts and improve strength and focus.
REV UP WITH ANTIOXIDANTS When it comes to eating for health, antioxidants are nutritional superstars. Found in fruits and vegetables, these chemical compounds help our body heal from the stresses of life: disease, pollution and … training? Turns out, yes. Antioxidants can help you recover from some of your hardest workout sessions, according to a new study published in the Journal of the I nternational Society of Sports Nutrition. Researchers Nutrition. Researchers had 15 weight-trained men randomly take a proprietary antioxidant supplement or a placebo four hours prior to workouts, which consisted of six sets of 10 repetitions of 70 percent of a predicted one-rep-max load. During the workout, concentric power significantly decreased the first set to the sixth in the placebo group. Accumulated power output for the antioxidant group was significantly greater compared to the placebo. It seems taking an antioxidant supplement prior to weight training improves muscle contraction performance following completion of the resistance exercise. Antioxidants have also been found to help fight off illness. So consider loading up on them — not only will they keep you lif ting, they may hel p inrease your power, too.
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Calorie
Burned Are you devoted to your Fitbit, Up24 or Nike FuelBand? If so, you might want to read this. According to a study published in February 2014 online before publication in Medicine & Science in Sports & Exercise, the accuracy of these activity monitors varies widely, with an error stat ranging from 9.3 percent to a whopping 23.5 percent. Iowa State University researchers compared the accuracy of eight consumer fitness trackers against lab equipment that also mea sures energy expenditure. Sixty parti cipants wore all eight of the trackers plus the lab model while performing 13 everyday FITNESS TRACKER ERROR RATING activities (from typing to Fitbit Zip 10.1% running) for 69 minutes. Fitbit One 10.4% Compared to the lab Jawbone Up 12.2% equipment, the ActiGraph 12.6% BodyMedia FIT was the DirectLife 12.8% best with a 9.3 percent Nike FuelBand 13% error rating. Here’s how Basis Band 23.5% the rest fared:
QUICK TRICK TO TRICK TO EAT BETTER AFTER YOUR WORKOUT A different dif ferent outlook about ab out whether your training is a chore or something that you do for enjoyment might motivate you to eat better — and therefore consume fewer calories — suggests a recent study by Marketing Letters. Fift y-six women were told to either view a one-mile course
as exercise or as something to just go out and enjoy. Those who thought about it as exercise were more likely to reach for junk food, consuming far more calories than the other group. When �tness itself is rewarding and fu n, food isn’t used as a postworkout reward, the study suggests.
WHY YOUR PARENTS PARENTS SHOU LD BE TAKING CREATINE As we get older, sarcopenia (loss of muscle tissue) and dynapenia (muscle-strength (muscle-strength loss) can zap z ap our ability to perform everyday tasks. However, if you continue to weight train into old age, creatine can help enhance your battle against these musclewasting conditions, suggests a meta-analysis published in Medicine & Science in Sports & Exercise. Taking creatine during the ages of 58 to 69 while following a resistance-training program enhances muscle mass gain, strength and functional performance over resistance training alone. Looks like we should be taking creatine in our golden years.
ON SHELVES NOW
GET READY TO GROW
upplement industry researchers continue to investigate the most ef icacious combinations of ingredients and dosing to drive even better gains and workout performance. BSN has taken advantage of these adva nces to deliver a preworkout igniter that ires on all cylinders. Here’s a rundown of some key ingredients in N.O.-plode and how they may support your workouts. The Myogenic Matrix uses several forms of creat ine, including monohydrate, anhydrous and peptides from whey, taurine and other ingredients to drive ATP production for more intense contractions when you’re weight training. The ndura Shot blend
S
DO IT:
Place one foot on a chair contract your hamstrings by pushing seconds, followed with another greater range of motion in the hips after the PNF s tretching compared to the static
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contains beta-alanine, betaine and others to boost strength and sustain endurance. Of course, as you’d expect from a preworkout product, it also includes nitric oxide (NO) boosters in its proprietary N.O. Alpha usion blend, including citrulline, Salvia miltiorrhiza and hawthorn extract. NO is a gas molecule that allows blood vessels to relax so that more blood, oxygen and other nutrients are able to reach your muscle tissue as you’re cranking out reps during your most intense sets. Thermic Energy supplies Nacetyl-tyrosine, caffeine and grapefruit bio lavonoids to stimulate body fat release, fueling
workouts. Caffeine also enhances strength and blunts workout pain. Shock Composite contains DMAE, lysine, and phenylalanine, among others. DMAE supports better mental function and supports strength and focus. N.O.-plode comes in ive lavors: Fruit Punch, Blue Raz, Watermelon, Grape and Green Apple.
THE BEST STRETCH YOU AREN’T DOING PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION —more
commonly referred to as PNF — is when you contract the muscle and then hold a stretch. Turns out that t he practice improves range of motion better than 40 seconds of static stretching, according to a study in The Journal of Streng th and Conditioning Research published in January 2014. What’s more, the researchers at Wil liam Paterson University in
Wayne, New Jersey, found that this normally partner-assisted stretch methodology is equally ef fective when done solo. USE IT RIGHT: Top off your vigorous workouts with PNF, since the stretching protocol has been shown to prevent knots and realign muscle �bers. Do it after your workout three times a week and focus on two muscle groups (see hamstrings at left) a day to see improvements in �exibility.
E T R A U D L U A P Y B N O I T A R T S U L L I T U O K R O W
10- MIN UTE MOB ILIT Y
QUAD ROLL STEP 1: Begin by lying on your stomach with a bumpy roller under your thighs.
QUAD ROLL STEP 2: Slowly rotate your thighs to
TAKING OUT THE TRASH FEELING ACHY AND TIGHT? YOUR MUSCLES MAY NEED A CLEAN SWEEP TO RETURN THEM TO OPTIMUM PERFORMANCE.
the left and then right as far as is possible. Do not rotate your hips, and keep your chest on the floor. Don’t support your body on your elbows. When you hold your torso off the floor, you activate your hip flexors, which includes the center quadriceps muscle in the front of your thighs. Relax your muscles as much as possible.
LAT ROLL STEP 1: Begin by lying on your side with a roller under the back of your shoulder, where your arm and body meet.
BY JEFF ALEXANDER
Imagine your house if you never took out the garbage. It would just keep piling up, a hoarder’s paradise of trash, food scraps, paper and used-up products. Soon it would be hard to maneuver from room to room, and at some point, all productive work would come to a halt. Now picture that scene happening right now, inside your very own muscles. Indeed, muscles build up all kinds of junk from heavy weight training over time, including scar tissue, adhesions, trig ger points and contraction knots. At irst, they may not hinder you all that much — especially in your younger years, when an amped-up metabolism and a body geared for growth and repair can outpace such damage — but eventually, without intervention, all that debris will compromise your optimal muscle function. Over time, your musculoskeletal system may start to suffer from compartment syndrome, dysfunctional length-tension relationships and other injuries that limit muscular growth. It’s time to take out the trash, physiologically speaking. By practicing self-myofascial release (SMR) — i.e., self massage — for ive to 10 minutes a day, you can st art doing just that, optimi zing your muscle function and clearing the path for additional growth. There are 0 speci ic techniques in my “Alexander Method” of SMR, plus over 90 different stretches and functional movements. You can learn more at smrtips.com — but to get started, I’d suggest the following four techniques.
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LAT ROLL STEP 2: Slowly rotate your chest toward the oor as you breathe deeply.
LAT ROLL STEP 3: Now rotate back toward your shoulder blade as you again breathe deeply.
LAT ROLL STEP 4: Repeat three or more rotations at the shoulder.
LAT ROLL STEP 5: Roll 1 to 2 inches toward your hips and repeat the three lateral rolls.
LAT ROLL STEP 6: Repeat the sequence all the way down your side and back.
R E D N A X E L A F F E J Y B S O T O H P
QUAD ROLL STEP 4: After three or more rotations, roll 2 to 3 inches higher on your thighs to nd another spot.
QUAD ROLL STEP 3: hen you nd a spot of increased tension, hang out there for 3 seconds to a minute. Slowly bend and straighten your knees to massage that tight spot.
This routine can improe circulation and therefore deli er more nutrients to the most important areas of your body. t also helps to hae a knowledgeable epert to turn to for hands on treatment when you need it. Nothing beats a licensed bodywork professional to clear out the junk you can t handle by yourself.
CALF ROLL STEP 1: Sit with your lower legs across a bumpy roller. on t hold yourself up on your hands and roll lengthwise on your cal es this is the most common mistake people make when rolling their cales. When you do this, you must support your weight with your lower leg muscles as you attempt to massage the ery muscles you are acti ating to support your weight. Rela and this process works much better.
PEC WALL PRESS STEP 1: egin by standing with your chest against a eastie ball in its base and pressed against the wall.
PEC WALL PRESS STEP 2: periment with the eact spot you need to apply pressure to. t may take a few pickup and place attempts before you nd it.
CALF ROLL STEP 2: Slowly rotate your legs lef t and right. ind a tight spot that doesnt want to rela and hold on that spot.
CALF ROLL STEP 3: ake three slow clockwise and counterclockwise circles with your foot. eel that bumpy knot in your calf rolling o er the knobs on the roller as you mo e your foot. t should feel like thumbs working on your leg. CALF ROLL STEP 4: Repeat steps two and three for three rounds.
PEC WALL PRESS STEP 3: When you nd a spot of increased tension it ll probably hurt a little, apply hea y pressure to it for 2 to 3 seconds by leaning and using your legs. reathe deeply and slowly.
PEC WALL PRESS STEP 4: Repeat steps two and three for up to si rounds.
musclemag.com | FALL 2014 29
BEST ABS
Your Five-Minute Six-Pack Plan RUNNING LOW ON TIME? NO BY DOUG BALZARINI, CSCS, MMA-CC
This issue features plenty of mass-gain moves and a nine-week workout designed for max imum muscle. But man is not made on mass alone. After all, we don’t want to simply be huge at all costs — we want diced abs, too. That’s where the following workout comes in, allowing you to add a quick core session to the back end of at least one or a handful of your weekly workouts. It’s just enough to keep your abs in the game, without going off course with additional attention they may not need during size-up phases. Attack the following three exercises in order, resting only enough between sets to catch your breath — 15 to 20 seconds at most if it doesn’t compromise your ability to complete the next set. 1) HANGING LEG RAISE: For these, you can either use a captain’s chair (i.e., the upright bench built especially for abs, where your forearms rest on pads and support your body), Ab Slings if your gym has them or you can go old-school and hang fr om a pull-up bar. To start, let your legs hang down and together, so your body is straight head to toe. From there, contract your abs to bring your legs up in an arc in front of you as high as you can, then slowly lower them back to the start. If your ab strength is lacking, you can start with knee-ups, where you bend your knees as you raise your legs. As you get stronger, you can add resistance by holding a medicine ball bet ween your feet or knees. 2) TORSO ROTATION: Stand perpen-
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A
B
START. Allow your body to hang straight, head to toe
ACTION. Flex your abdominals to bring your legs up until they’re straight out in front of you
5�MINUTE ABS EXERCISE
SETS
REPS
Hanging Leg Raise
2-3
10-12
Torso Rotation
2-3
10-12
Heavy Carries
2-3
40-50 paces
dicular to a cable apparatus with a D-handle aligned with your upper abdominal area. Grasp the handle in both hands and straighten your arms out in front of you. Maintaining a shoulder-width stance, rotate your torso away from the resistance until your hands line up with your outside foot. Use your feet as boundaries and keep the movement short from foot to foot. 3) HEAVY CARRIES: Considering the major mass builders like squats, deadlifts and presses require a tight, strong torso to do correctly, heavy carr ies are quite possibly the best exercise you aren’t doing right now. That’s because they ratchet up core strength in a unique way, forcing you to hold your torso solid as you support a heavy weight while i n motion. To do it right, simply grab two dumbbells or kettlebells, clean
them up to the “rack” position at shoulder level — keeping your elbows in close to your body and in front of you, your core lexed and your torso upright — and go for a walk around the gym. As you’ll see in the chart, we recommend three to four set s of the irst two exercises, and two to three carries, but you’ll want to adjust as necessary — beginners may need more rest and take longer, and in that case you can dial back the sets. There is no “magic number” of sets and reps … it’s all about challenging your muscles and focusing on quality form, and walking away knowing you gave it everything you’ve got.
Doug Balzarini, CSCS, MMA-CC, has been t he strength coach for dozens of pro athletes and was a coach on The Ultimate Fighter reality show. DBstrength.com
F F I E R T R E B O R Y B O T O H P
CLEAN EATS
PALEO BLONDIES DENSE TREAT THAT WILL HANDILY CRUSH EVEN THE MOST SAVAGE SWEET TOOTH.
BY ELKE NELSON, PH.D. / PHOTO BY ROBERT REIFF
INGREDIENTS:
MAKE IT:
3 eggs, room temperature 1 cup organic creamed coconut 1 / 4 cup organic raw honey 11 / 2 teaspoons organic vanilla extract 1 / 2 teaspoon baking soda 1 / 2 teaspoon Himalayan pink sea salt 1 / 4 cup organic coconut flour 1 / 3 cup pecans, chopped 1 / 3 cup dark chocolate chips/chunks 1 tablespoon coconut o il or coconut oil spray (for pan) Optional: 1 teaspoon cinnamon
Preheat the oven to 325 degrees. Beat eggs in a medium/large mixing bowl. Melt creamed coconut and add to the bowl, then mix in the remaining wet ingredients. In a separate bowl, mix together the dry ingredients. Add the dry ingredients to the wet ingredients and mix. Spoon mixture into a greased 11-inch-by-7-inch brownie pan and spread evenly across the pan. Bake in the preheated oven for 20 to 25 minutes until the edges turn golden brown. Let cool and cut into squares. Store in the refrigerator. Makes 15 squares/servings.
NUTRITION FACTS: (per serving)
187 calories 3 grams protein 13 grams carbs 14 grams fat
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GET STRONG
GOING THE DISTANCE
STEP UP. Two plates can comes to deadlifting.
FOR COMPLETE DEVELOPMENT, DON’T CUT YOURSELF SHORT IN THE GYM BY JOSH BRYANT
Every gym has at least one. You’ve seen him, but hopefully, you aren’t him. It’s the guy who lifts entirely too much weight, allowing his ego to overrun all rational thought. He’ll strain, he’ll sweat, he’ll rock and contort his body and sc ream loudly, all in an effort to move the bar or dumbbells ... well, just a few measly inches at best. Stopping your reps short, of course, allows you to lift more. You can tell yourself how strong you are, how you just crushed a new personal best. And as long as you don’t have to prove it by demonstrating your heaps of strength to others, all will be well. Well, not really. Study after study proves what is a relatively obvious fact: A greater range of motion produces greater strength gains and more robust amounts of muscle hypertrophy. Repping through a longer range of motion, after all, means the muscles are under stress longer — otherwise known as time under tension — leading to greater amounts of muscle damage and resulting repair and growth.
LONGER EQUALS STRONGER Mike MacDonald held the world record in the bench press in the 242-pound weight class for close to three decades. An interesting fact on MacDonald is that he actually invented a specialized bar with a camber in the middle to increase his bench press range of motion. When asked about it, he couldn’t be more emphatic to me — this bar is what helped him build such hellacious pressing power.
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For these, you stand on a 1- to 3-inch elevated surface to do your reps. If you don’t have a platform, trade out your 45-pound plates for 255-pound plates (which llows you to get lower to the loor in the down position), or use a wider snatch-grip technique.
a six- to 12-rep range, and for strength, stick in a one- to ive-rep
It’s not just benching. Virtually every great deadlifter in powerlifting history has used ext ended range of motion deadlifts to increase their starting strength off the loor. Many of the greatest squatters have used deep “pause” squats, including legendary Ed Coan. Many bodybuilders have used longer range of motion to their advantage as well. Gustavo Badell, who won three IFBB pro shows over a 14year career and came in third twice at the Mr. Olympia, had impeccable hamstring and back development in his prime. His secret? “I do my deadlifts standing on a deadlift platform,” he said, “so I can get a much deeper stretch and a better range of motion.” Whether you’re main goal is strength, stamina, size or function, extending your range of motion pays dividends. Here are a few ways to use this tactic in your own training: 1. On back day, instead of using conventional deadlifts, opt for
Trade your traditional barell squat for an Olympic pause Take a narrow stance with a high bar position and squat as deep as possible, pausing for one econd in the hole. For hypertrophy, go for ive to 10 reps each set, and r strength, do one to ive reps per set. 3. Trade the barbell for dumb Bench-pressing with a barbell limits your range of motion — meaning you’ll want to also include dumbbell pressing in your chest routines. Instead of ixating on the weight of the dumbbells you’re handling, focus on the stretch at the bottom of the movement. 4. For shoulders, opt for incline dumbbell lateral raises over tra Be sure to accentuate the stretch at the bottom of the movement. Aim for 10 to 15 reps per set. 5. To bomb your biceps, try incline dumbbell curls, emphasizing the stretch at the bottom of And for triceps, instead of barbell skullcrushers, try neutralgrip dumbbell triceps extensions to the side of your head, again emphasizing the stretch. Both of these movements can be performed for eight to 15 repetitions.
HEAT
HAVE BODY, WILL TRAVEL AS THE REIGNING BIKINI OLYMPIA CHAMPION AND RECENTLY SIGNED GASPARI NUTRITION ATHLETE, ASHLEY KALTWASSER IS IN CONSTANT DEMAND. HERE’S HOW SHE KEEPS HER PHYSIQUE
After discovering the bikini division, Kaltwasser did one show and “was hooked.”
BY CAREY ROSSI
BOOK A HOTEL ROOM WITH A MINI
“I freeze my food and have a small cooler to tran sport it,” she says. “If I can’t get a fr idge in my room, I keep illing the cooler with ice.” FRIDGE.
Why run on a treadmill in a tiny, uninspired hotel gym when you could experience a whole new environment? As altwasser points out, running outdoors when weather permits gives you a chance to explore the area. DO YOUR CARDIO OUTSIDE.
NAME:
While she’s out on her run, altwasser keeps her eye out for items that can double as gym equipment, including scaffolding and benches, where she can do anyt hing from pull-ups to incline push-ups to dips. “Just make sure the area is safe,” she adds. She sometimes brings a long a TRX Suspension Trainer — one of her favorite train ing tools — to hook it up to ixed objects, immediately expanding her exercise arsenal. WORKOUT ON THE GO.
Abdominal training lends itself well to the outdoors. “I’ll do plank s, V-ups and reverse crunches when I’m out for a run,” altwasser says. COMMIT TO THE CORE.
Stairs are a potent cardio weapon, so if she comes by a set, she’ll use them for anything from simple up-and-down sprint s to more intense plyometrics like bunny hops, single-leg hops and skip-step hops.
Ashley Kaltwasser BIRTHDATE:
November 22, 1988 HOMETOWN:
Akron, Ohio HEIGHT:
5’5” WEIGHT:
122 pounds CAREER HIGHLIGHTS:
2014 Bikini Olympia Champion; 2014 Bikini Arnold International Champion
UP THE CALORIE BURN.
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SPONSORS:
Gaspari Nutrition Athlete; FMG Fitness Management Group Athlete
F F I E R T R E B O R Y B O T O H P
MARKUS PERNER CEO/FOUNDER
for faster, more impressive results. Every 1-serving scoop provides ample compounds to accelerate energy levels, build muscle mass, reduce fatigue and improve recovery time. Mix it up before every workout for the and
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© 2014 LIFTAG SPORT All Rights Reserved. These statements have not been evaluated by the FDA. Read all labels before using.
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2014 General Nutrition Corporation. May not be available outside the U.S.
SUPPLE MENT R EVIE W
LINE DRIVE TRY THESE THREE PERFORMANCE DRIVEN PRODUCTS FOR BETTER RESULTS BEFORE, DURING AND AFTER WORKOUTS.
The new Performance Driven line was created with various physical pursuits in mind, from muscle building to on-the-field athletic success.
BY DUANE ROWLAND
Your body has unique needs before, during and after workouts, so it’s important that you address all of these critical moments when your goal is to maximize performance and build muscle. With that in mind, Dymatize has created the new Performance Driven line of products. With each entry designed for a speci ic workout phase, you’ll leave no nutritional stone unturned in your quest for gains. Here’s how each supplement in the Performance Driven line its into a complete program:
PREWORKOUT: PREP WITH AMINO ACIDS AND CENTRAL NERVOUS SYSTEM STIMULATORS.
To get the most from your workouts, you want a preworkout product that supplies a range of amino acids and compounds, including beta-alanine, BCAAs and creatine. Why? Beta-alanine boosts strength and endurance, and creatine fuels ATP production. Studies show they work even better together. BCAAs provide aminos that are available while you’re training because they are absorbed quickly. In addition, look for nitric oxide (NO) boosters and energy enhancers. These include agmatine, caffeine and beetroot extract. Agmatine supports production of NO, allowing greater blood low to working muscle tissue. Beetroot extract supports circulation and endurance. Caffeine not only gives you an instantaneous jolt, but it also supports strengt h. M.P.ACT from Dy matize’s Perfor-
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mance Driven line contains all t hese ingredients. Take in one scoop of M.P.ACT before workouts.
INTRAWORKOUT: CONTINUE TO FUEL WITH ADDITIONAL AMINOS TO SUSTAIN ENERGY AND PERFORMANCE.
Many people overlook the importance of fueling their bodies while they train. At this time, you likely don’t want to take in a lot of calories, but you can support your workouts by ingesting more BCAAs, electrolytes, taurine and citrulline. BCAAs bypass the liver, going directly to your working muscles where they help minimize muscle breakdown and drive repair while you’re training. Electrolytes, particularly sodium and potassium, help keep your luid balances in check so that you don’t get dehydrated during intense workouts. Citrulline is an amino acid known for boosting your body’s NO production. Citrulline converts to arginine, another amino that’s crucial for generating this gas molecule that delivers blood, oxygen and nutrients to muscle tissue. Perhaps surprisingly, research shows that supplementing with citrulline is more effective for boosting arginine levels than taking arginine itself. Taurine, another amino, improves endurance because it may
reduce lactic acid in muscle tissue, keeping you energized for longer. Amino Pro from Dymatize contains all these ingredients. Mix one scoop of Amino Pro with water for each 30 to 45 minutes of exercise, and consume the beverage throughout your workout.
POSTWORKOUT: RECOVER WITH BCAAS AND KEY METABOLITES.
Immediately after workouts, you want ingredients that help you recover and grow for better long-term performance and muscle growth. At this time, you want to support muscle-protein synthesis (anabolism) and minimize muscle breakdown (catabolism) caused by training. Taking BCAAs, leucine metabolites and whey protein can help you achieve all of this. BCAAs not only fuel workouts, but they also help you recover more quickly at the end of your training sessions. Leucine is the most important of the BCAAs, so look for products that are higher in this amino than other BCA As (look for a 2:1:1 ratio speci ically), and also opt for leucine metabolites, including HICA and KIC. Whey, meanwhile, is a fast-digesting source of protein that starts the recovery process more quickly than many other proteins.
STRENGTHEN YOUR RESULTS We all have that competitive drive. Whether you are stepping on stage, lifting heavy weight, or trying to run a better time, you are always striving to be better than yesterday. To optimize your results, it takes more than just hard work at the gym. You have to stay disciplined with your training, nutrition, and supplementation. Let HMB strengthen your results. Studies have shown that supplementing with HMB during training is proven to increase strength, improve endurance, and aid in a faster recovery. Check out HMB.org to see why so many elite athletes like you take HMB. Read about the science behind the product. Then follow the links to purchase HMB to start strengthening your results.
Visit www.HMB.org/mm
HMB is developed, licensed, and marketed by Metabolic Technologies, Inc. Individuals providing testimonies in ads are sponsored athletes or have received the ingredient HMB as a gift from Metabolic Technologies Inc. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
# A
i m F
i t n e s s
START
H E RE
MUSCLEMAG MASS-GAIN
SPECIAL WHE THE R YOU WA NT TO GET HUGE OR JUST A DD A FEW SOLID POUN DS OF MUSCL E, THE NE XT 70 PAGES A RE FOR YOU: A N A L L - I N - O N E TOOL K IT FOR PACKING ON SER IOUS SIZE . BY THE EDITORS
Listen … we could get cute here. Tell you how building the human body is a pursuit of the highest ar tistic order. Point out the similarities between architecture, the sculpting of buildings and the sculpting of muscle. That both endeavors begin with nothing more than a vision in the mind’s eye, take root only with proper planning, require a solid foundation and, in the end, are a product of what heart and soul we pour into it. But philosophical musings are unnecessary. As a famous architect you’ve never heard of before, Ludwig Mies van der Rohe, reminds us, “Less is more.” So in the following special section of MuscleMag, we dispense with the niceties and give you all t he basic tools you need to gr ow. It begins with nine weeks’ worth of mass-gai n workouts, assembling the proven techniques
bodybuilders have used for decades into a twostep plan — the irst ive weeks creating a foundation, while the inal four ra mp up the intensity. On the training front, you’ll also ind 48 pages outlining the best muscle-building exercises ever devised, one page each, all on heftier paper so you can snip and save t hem for years of reference. In addition, we outline a “perfect day” of mass-gain nutrition — for those who prefer a complete “one size its all” solution — as well as a rundown of supplement stacks strategically geared for various goals aimed at those who are more “do it yourself” t ypes. “Architecture starts when you carefully put two bricks together,” van der Rohe also said. So it goes with building, it does with weightlifting: To inish, you irst need to begin. Turn the page to do just that.
musclemag.com | FALL 2014 43
OUR NINE-WEEK MUSCLE UP PLAN IT’S A SIMPLE, UNIVERSAL GOAL AMONG ALL MEN: MORE MUSCLE. HERE’S THE NO-BS, NO-FRILLS, NO-EXCUSES BLUEPRINT TO HELP YOU ADD UP TO 10 POUNDS OF LEAN, POWERFUL MASS IN NINE WEEKS.
BY MICHAEL BERG, NSCA-CPT | PHOTOS BY ROBERT RIEFF
LIFT, EAT, REST, REPEAT. It’s the “magic formula” for growth. Do those four things right, and there’s no doubt you’ll make gains. That said, it helps to have a blueprint to follow in the gym . Here, using a selection of the movements highlighted in the “48 Best Mass-Building Exercises” sec tion you’ll ind starting on Page 58, along with a few variations demonstrated in these pages by our c over athlete, Brandan Fokken, we have created a nine-week, two-phase program. It’s designed to build a foundation of strength and muscle mass, and includes a split that focuses on various aspects of your structure — the major bodyparts
that you need to develop for optimal resu lts. You can adjust the plan based on your needs. For instance, if you’re newer to training, say, three to six months of experience, you may want to go longer on Part 1, up to three months or so, before transitioning to Part 2. You can also cycle through the plan more than once, going back and forth between the two phases over time while mixing in a higher-rep (12 to 20 per set) program to keep your systems off-balance and responding. Whatever route you choose, one thing is certain: You’ll be making use of the best exercises ever devised, putting you on track to inishing your dream body on schedule.
DUMBBELL UPRIGHT ROW < This move is similar to the EZ < bar upright row, except < switching out the bar for
dumbbells. Keep the ’bells close to your body on the way up and down, and get your elbows high, as Brandon Fokken demonstrates here.
PART 1 (WEEKS 1–5): SETTING THE FOUNDATION Split the following four workouts over a seven-day week. So you could do Workouts 1 and 2 on Monday and Tuesday, and Workouts 3 and 4 on Thursday and Friday, for instance. Focus on gaining strength, taking advantage of the rest days. For abs, see the Best Abs article on Page 30 of this issue for a ive-minute core session you can tack to the end of one to two workouts per week.
WORKOUT 01
WORKOUT 02 CHEST AND SHOULDERS
LEGS EXERCISE
46
SETS
REPS
Barbell Squat Leg Press
5 5
15, 12, 10, 8, 6 15, 12, 10, 8, 6
Romanian Deadlift Leg Extension
4 5
12, 10, 8, 6 15, 12, 10, 8, 6
Lying Leg Curl
5
15, 12, 10, 8, 6
Walking Lunge
4
12, 12, 10, 10
Standing Calf Raise
5
20, 15, 12, 10, 8
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EXERCISE
SETS
REPS
Incline Barbell Press Flat-Bench Dumbbell Press
5 5
15, 12, 10, 8, 6 15, 12, 10, 8, 6
Dumbbell Incline Flye
4
12, 10, 8, 6
Push-Up
3 25, 25, to failure
Standing Barbell Press
5
Dumbbell Upright Row
4
12, 10, 8, 6
Dumbbell Lateral Raise
4
10, 10, 10, 10
Bent-Over Dumbbell Raise
4
10, 10, 10, 10
15, 12, 10, 8, 6
ONE-ARM DUMBBELL ROW
< On Page 74, this move is shown in < < work up to the heavier weights.
WORKOUT 03
WORKOUT 04 ARMS
BACK EXERCISE
SETS
REPS
Bent-Over Barbell Row
5
15, 12, 10, 8, 6
Barbell Deadlift Pull-Up
5 5
15, 12, 10, 8, 6 20, 15, 12, 10, to failure
EXERCISE
SETS
REPS
Close-Grip Bench Press
5
15, 12, 10, 8, 6
Lying EZ French Press
5
15, 12, 10, 8, 6
Cable Pushdown†
4
12, 10, 8, 6
One-Arm Dumbbell Row
5
15, 12, 10, 8, 6
Standing Barbell Curl
5
15, 12, 10, 8, 6
Dumbbell Shrug
5
15, 12, 10, 8, 6
EZ-Bar Preacher Curl
5
15, 12, 10, 8, 6
Back Extension*
4
to failure
Dumbbell Concentration Curl
4
12, 10, 8, 6
Barbell Wrist Curl
4
15, 12, 10, 8
* This move isn’t in our “48 Best Mass Exercises,” but it’s still a valuable core strengthening move. Perform on a back extension bench — put your heels behind the ankle pads for support and lower yourself at the hips from a body straight position until your torso and legs form a 90-degree angle.
† Stand in front of a high cable pulley and grasp a short-bar attachment with a neutral grip. With your knees slightly bent, lean forward a touch at the waist and position your elbows close to your sides as your bring your lower arms parallel to the floor. Flex your triceps and press the bar downward until your arms are fully extended. Squeeze your triceps and hold for a brief count before returning to an elbows-at-90-degrees position.
musclemag.com | FALL 2014 47
WEEKS 6–9: RAISING THE STRUCTURE
In these inal four weeks, you’ll bump up the intensity by doing ive workouts per week, thus starting t he cycle over one day sooner and hitting each bodypart slightly more than once per week on average. So if you do Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday (after a rest day), Workout 4 on Friday, you’ll st art over with Workout 1 on Saturday before another rest day, going right back to it on Monday with Workout 2. The reps have dropped a bit, but with a reason: You’ll be going heavier, choosing weights that cause you to fail at the listed rep target. Never let up, and push yourself as hard as you can: The key is the stronger you get, the more growth you’ll stimulate, especially if you make sure to eat for maximum mass (see the article that follows on Page 52).
WORKOUT 01
< < <
BACK EXERCISE
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SETS
REPS
Pull-Up
5
Barbell T-Bar Row
5
12, 10, 8, 6, 5
Deadlift
5
10, 10, 10, 8, 6
Pulldown to Front
5
10, 10, 10, 8, to failure
Seated Cable Row
4
10, 10, 8, to failure
Dumbbell Pullover
4
10, 10, 8, 6
Back Extension
4
25, 25, 25, 25
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20, 15, 12, 10, to failure
BARBELL T-BAR ROW The T-bar
WORKOUT 02
< STANDING EZ-BAR CURL Whether < you curl with a barbell or an EZ-bar < doesn’t much matter with regard to
CHEST, BICEPS & FOREARMS EXERCISE
SETS
REPS
Flat-Bench Barbell Press
6
15, 12, 10, 8, 6, 5
Incline Dumbbell Press
5
12, 10, 8, 6, 5
Decline Barbell Press
4
12, 10, 8, 6
Flat-Bench Dumbbell Flye
4
10, 10, 8, 6
Pec-Deck Flye
4
10, 10, 8, 6
Standing EZ-Bar Curl
4
12, 10, 8, 6
Dumbbell Preacher Curl
4
12, 10, 8, 6
Dumbbell Concentration Curl
3
10, 8, 6
Barbell Behind-the-Back Wrist Curl 4
15, 12, 10, 8
your biceps development, truth be told, both are excellent mass builders. comfort for the wrists, and it ever-soslightly changes the muscle recruitment pattern of the movement, so you’ll want to keep both as regulars in your exercise arsenal.
musclemag.com | FALL 2014 49
< ONE-LEG EXTENSION Doing leg < <
one major reason: A dominant, stronger
WORKOUT 03
WORKOUT 04
LEGS
SHOULDERS, TRICEPS & FOREARMS
EXERCISE
SETS
REPS
Barbell Front Squat
6
15, 12, 10, 8, 6, 5
Hack Squat
5
12, 10, 8, 6, 5
Dumbbell Step-Up
4
12, 10, 10, 8
One-Leg Extension Lying Leg Curl
5 5
12, 12, 10, 8, 6 12, 12, 10, 8, 6
Walking Lunge
4
Leg-Press Calf Raise Seated Calf Raise
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EXERCISE
SETS
REPS
Seated Barbell Press
6 15, 12, 10, 8, 6, 5
Arnold Press
4
12, 10, 8, 6
EZ-Bar Upright Row
3
10, 8, 6
Dumbbell Lateral Raise
4
10, 10, 8, 6
Bent-Over Dumbbell Raise
4
10, 10, 8, 6
15, 12, 10, 8
Barbell Shrug
4
12, 10, 8, 6
4
15, 12, 10, 8
Close-Grip Bench Press
5
12, 10, 8, 6, 5
4
15, 12, 10, 8
Seated Two-Hand Overhead Extension 3
10, 8, 6
musclemag.com
Parallel-Bar Dip
3
10, 8, to failure
Reverse-Grip EZ-Bar Curl
4
15, 12, 10, 8
OK, so it won’t happen overnight, but using this daylong guide as a template can help you build a better, bigger body in the course of a few months. BY JORDANA BROWN
T
N I A G S M A S
e’re all for autonomy, and we’re deep believers in free wi ll, but sometimes there’s nothing better than being told what to do. Making your own choices all the time is liberat ing … and a huge amount of work — particularly when selfbt enters the picture. “Am I doing the rig ht thing? Am I making t he right choices?” Well, hardgainers — and anyone else who wants to d some quality mass — get r eady to take ors. In the next few pages, we’re going to take all the guesswork out of gaining mass and will give you the exact rec ipe for an average day: what to eat, what to ta ke and when to get big. What follows is the ideal one-day meal plan for a workout day on a mass-gain diet. (On rest days, omit the preworkout and postworkt meals and replace with a midaf ternoon ck similar in composition to the midmorning snack.) To make this plan easy to adopt, ’ve included a breakdown of calories and
protein, carb and fat content for each meal, though it’s more critical to meet the daily totals than make every meal match what we’ve created. (There are two meals — preworkout and postworkout — that have stricter guidelines. Also note that you should move these two meals according to your part icular workout schedule.) As a rule of thumb, you should be eating 20 calories per pound of bodyweight, and protein and carb intake is c alculated in a similar way. Protein intake should be between 1.5 and 2 grams per pound (so 270 to 360 grams per day for our hypothetical 180-pound person), and carbs should be no more than 2 gra ms per pound (360 grams per day for the same guy). There is no harm in following a diet like this one as long as it helps you reach your mass goals, but de initely stick with it for at least two months to give yourself a chance t o see signi icant increases.
musclemag.com | FALL 2014 53
WAKE UP EAT:
6 A.M.
Nothing
TAKE:
3 to 5 g nitric-oxide (NO) booster
There are two reasons for having an NO booster waiting on your bedside table. One is that you need to take a lot of it throughout the day, so starting early ensures that you’ll mee t your totals. And two, the amino acid arginine found in NO boosters is required by other systems in the body. Taking it on an entirely empty stomach increases the likelihood that more of it will be available to do what it does best for muscles: dilate blood vessels to allow more nutrients to get to muscle tissue and improve muscle recovery, muscle growth and strength. NOTES:
PRE-BREAKFAST EAT:
1 scoop whey protein,
1 banana (190 calories, 21 g protein, 28 g carbs, 0 g fat) TAKE:
500 to 1,000 mg vitamin
C, 5 g branched-chain amino acids (BCAA s), 3 to 5 g glutamine, 1 to 1.5 g carnitine
After sleeping for (hopefully) seven-plus hours, your body is in a fragile state. It has most likely resorted to catabolism (breaking down muscle mass) because you haven’t eaten since the previous night, so returning your body to an anabolic state, in which it builds up muscle mass, is your top priority. Two nutrients will help NOTES:
put an end to catabolism: fast-acting amino acids and fructose. A whey protein shake, being a liquid, doesn’t have to undergo much digestion in the body before its aminos are released and travel to muscle tissue. Meanwhile, though the banana is a whole food, and therefore does require some digestion, it contains large amounts of fructose, which unlike glucose needs to be metabolized by the liver. Because catabolism is controlled by the level of glycogen stored in the liver (too low and catabolism begins), sending fructose there quickly re ills glycogen stores and ends catabolism. On the supplement front, taking vitamin C will protect the NO levels you boosted a half-hour before. BCAAs are the three
6:30 A.M.
aminos (leucine, isoleucine and valine) most critical to promoting anabolism, while glutamine also promotes muscle growth (not to mention immune function and digestion) and carnitine boosts the number of testosterone receptors on muscle cells, meaning your muscles can make better use of the amount of testosterone you already have circulating in your body.
BREAKFAST
8 A.M.
EAT: 3 eggs plus 3 egg whites (scrambled),
2 cups cooked oatmeal, 1 ounce almonds
Allowance of vitamin D, which scientists now agree is well below what the body needs.
(736 calories, 48 g protein, 56 g carbs, 34 g fat) TAKE: 1 multivitamin, 1,000 IU vitamin D, 2 to
3 g conjugated linoleic acid (CLA)
Like all the rest of the day’s main meals, breakfast is composed of high-quality protein, whole-grain carbs and healthy fats. Taking a multivitamin ensures that you meet all your daily vitamin and mineral needs, but because there’s a limit to how much of each that companies can it in one pill, we recommend taking supplemental doses of certain vitamins. Take vitamin D, for example. Most multivitamins only include the Recommended Daily NOTES:
health and reducing the risk of diseases like cancer and multiple sclerosis, but it also binds to receptors on muscle tissue and boosts protein synthesis and how well muscles contract — both of which will have a positive effect fat-burning and muscle growth.
MIDMORNING SNACK
10 A.M.
EAT: 8 ounces low-fat (1%) cottage cheese, 1 cup sliced pineapple,
5 Ak-Mak whole-wheat crackers, 2 tablespoons peanut butter (546 calories, 42 g protein, 51 g carbs, 20 g fat) TAKE: Nothing
With protein (cottage cheese), slow-digesting carbs (pineapple, crackers) and healthy fats (peanut b utter) all present and accounted for, this snack may seem more like a meal. The goal, though, is not just to ill your belly but also to get in the right kind of calories in the right amounts. NOTES:
LU NC H
12 P.M.
EAT: 4 slices whole-wheat bread,
8 ounces deli turkey meat, 1 medium sliced tomato, 1 tablespoon light mayonnaise, 2 cups salad, 1 tablespoon olive oil and vinegar salad dressing, 1 medium peach (714 calories, 61 g protein, 79 g carbs, 17 g fat) TAKE: 2 to 3 g CLA
You’ll see that CLA makes another appearance at this meal because it, too, like nitric oxide, is a supplement that is required in large doses and therefore should be split up throughout the day. It’s known primarily for its ability to reduce body fat (particularly in the abdominal area), but several studies have also shown that taking CLA can increase lean mass, i.e., grow muscles, too. NOTES:
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90 MINUTES PREWORKOUT
4 P.M.
EAT: Nothing TAKE: 200 to 400 mg caffeine,
3 to 5 g NO booster
The preworkout period is yet another critical nutrition window. Preparing your body for the training to come can be the difference between a killer workout and a waste of time, and the prep starts early. Caffeine not only increases alertness but also increases strength and reduces the pain that hard workouts can induce. Equally important is another dose of the NO booster, which will dilate blood vessels to allow protein and other nutrients to reach your muscle tissue. NOTES:
30 MINUTE S PREW OR KOUT
5 P.M.
EAT: 1 scoop whey protein powder, 1/2 cup unsweetened
applesauce (186 calories, 20 g protein, 26 g carbs, 0 g fat) TAKE: 1.5 to 3 g carnitine, 5 g glutamine, 5 to 10 g BCAAs, 500
to 1,000 mg vitamin C, 3 to 5 g creatine
Thirty minutes before working out, feed your body about 20 grams of fast-digesting protein and about 20 grams of slow-digesting carbs. This will ensure that you have ample energy to complete the type of workout necessary to help build the mass you’re after and also that your m uscles will be well-stocked with protein. We’ve already told you about most of the supplements you’re taking here, but you should note that creatine increases the amount of luid in muscle cells, which actually spurs them to grow permanently. NOTES:
POSTWORKOUT EAT: 1 scoop whey protein pow-
der, 1 scoop case in protein powder, 2 slices white bread, 2 tablespoons jelly (449 ca lorie s, 47 g p rotein , 59 g carbs, 3 g fat) TAKE: 5 to 10 g BCAAs, 1.5 to 3 g
carnitine, 5 g glutamine
After workouts, your body needs at least 40 grams of protein and between 60 and 100 grams of carbs. Contrary to every previously held exercise science belief, slow-digesting casein protein is now recommended as a postworkout protein because research has shown that taking it in a 1:1 ratio with whey protein after workouts NOTES:
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7 P.M.
increases lean mass. Meanwhile, the postworkout period is the time to get in all the fast-digesting carbs you’ve been craving. They jack up insulin levels, which in turn propel all that protein into the muscle cells to begin the work of ixing all the micro-tears your workout created. Our menu here is fairly sedate, so substitute angel food cake or jelly beans if you’re looking
to quiet your sweet tooth while promoting muscle recovery. The supplements should look familiar by now, and taken after workouts, they will aid in recovery and growth. Glutamine, like creatine, adds volume to muscle cells, which will increase their size. BCAAs can add to the insulin surge you’ll get from the fast carbs, and having a surplus in your body will further boost muscle growth.
DINNER EAT:
8 P.M.
8 ounces top sirloin, 1 larg e sweet potato,
1 cup chopped broccoli, 2 cups salad, 1 tablespoon olive oil and vinegar salad dressing (595 calories, 58 g protein, 51 g car bs, 16 g fat) TAKE:
2 to 3 g fish oil, 2 to 3 g CLA
Like all the meals on this plan, dinner includes lean protein (yes, steak can be lean — you just have to be careful on which cuts to buy) and slowdigesting carbs. Sweet potatoes, unlike their white counterpart, are not only slow-digesting but also full of bene icial vitamins, like beta-carotene. Taking healthy fats with meals is essential because they require fat to be absorbed. Fish o il, which contains omega-3 fatty acids, promotes cardiovascular health, but it can also prevent muscle breakdown and boost growth. CLA is also a healthy fat, so taking more with meals ensures optimal absorption. NOTES:
BEDTIME EAT:
11 P.M.
1 scoop casein protein, 1 table-
spoon peanut butter (214 calories, 27 g protein, 7 g carbs, 9 g f at) TAKE:
5 to 10 g glutamine
At bedtime, the goal is to avoid foods that may be stored as fat (i.e., carbs) while focusing on foods that will prevent catabolism for as long as possible through the night (i.e., protein). Protein is essential, and casein is the primary choice because it is not immediately broken down by the body. Eating healthy fats with it will further slow digestion. In addition to its other bene its, glutamine can also increase growth-hormone levels, so taking it before bed can maximize those levels overnight, when they’re naturally highest. NOTES:
AVOIDING ACHES AND PAINS
ONE HOUR BEFORE BEDTIME 10 P.M. EAT:
Nothing
TAKE:
This mass-gain day constitutes a recipe of sorts, one that if followed will yield major mass gains. But there’s one element missing — the training. Eating well is critical, but without the gym, little mass will be made. However, training hard is associated with bumps and bruises on top of the regular old soreness that comes from a hard workout. Keeping a resulting from those types of everyday injuries is critical to avoiding overtraining.
1 dose ZMA
ZMA stands for zinc magnesium asparatate, and taking those two minerals together replenishes any that your body has lost through sweating. It works best on an empty stomach, and magnesium promotes sleep, which is why you take it before bed. It also aids recovery so that you don’t risk overtraining, and boosts the levels of key anabolic hormones, always good things to have lowing through your circulatory system. NOTES:
ONE SOLUTION: The centuries-old homeopathic remedy arnica, which has Whether used topically as an ointment or dissolved under the tongue as a tablet, arnica can keep you in the gym longer and more consistently.
BEST MASS BUILDING COMPILED BY THE MUSCLEMAG EDITORS TOS BY ROBERT REIFF
FROM LEGS TO SHOULDERS AN D ALL KEY MUSCLE GROUPS IN BETWEEN, THE FOLLOWING PAGES GIVE YOU EVERYTHING YOU NEED TO MAXIMIZE SIZE, SHAPE AN D DETAIL .
THE LIST 1 Barbell
17 T-Bar
33 Bent-Over
2 Romanian
18 Pulldown
34 EZ-Bar
Squat Deadlift 3 Leg Press 4 Front Squat 5 Hack Squat 6 Dumbbell Step-Up 7 Leg Extension 8 Lying Leg Curl 9 Dumbbell Walking Lunge 10 Standing Calf Raise 11 Leg Press Calf Raise 12 Seated Calf Raise 13 Bent-Over Barbell Row 14 Pull-Up 15 Deadlift 16 One-Arm Dumbbell Row
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Row to Front 19 Seated Cable Row 20 Incline Barbell Press 21 Incline Dumbbell Press 22 Flat-Bench Barbell Press 23 Flat-Bench Dumbbell Press 24 Incline Dumbbell Flye 25 Decline Barbell Press 26 Pec-Deck Flye 27 Push-Up 28 Dumbbell Pullover 29 Standing Barbell Press 30 Seated Barbell Press 31 Arnold Press 32 Dumbbell Lateral Raise
Dumbbell Lateral Raise Upright Row 35 Barbell Shrug 36 Dumbbell Shrug 37 Close-Grip Bench Press 38 Lying EZ-Bar French Press 39 Parallel-Bar Dip 40 Seated Two-Hand Overhead Dumbbell Extension 41 Standing Barbell Curl 42 EZ-Bar Preacher Curl 43 Alternating Dumbbell Curl 44 Dumbbell Preacher Curl 45 Dumbbell Concentration Curl 46 Barbell Wrist Curl 47 Barbell Behind-the-Back Wrist Curl 48 Reverse-Grip EZ-Bar Curl
01
BARBELL SQUAT The barbell squat has long been considered the king of exercises, and with good reason. While its main target is the powerful prime movers of your lower half, it actually stimulates muscle adaptation and growth throughout the body, calling on all areas of your torso for stabilization while the gluteus maximus, quadriceps and hamstrings activate at the knees and hips to drive the body from a squatting to standing position. If you were told you could only do one exercise, thi s is the one you’d want to choose.
MUSCLES WORKED:
Gluteus maximus, quadriceps and hamstrings primar throughout your musculoskeletal system. STARTING POSITION:
DO:
Maintain the protective arch of your lower back by holding your core tight throughout.
Stand upright holding a bar across your upper back with your feet about shoulderwidth apart, knees a little bent (not locked out) and your toes turned out a few degrees. The bar should sit comfortably on the ridge formed across your lower back when your elbows are elevated and slightly behind you. Keeping your head neutral, abs tight and torso erect, initiate the move at the knees and hips, lowering your body under cont rol as if you were going to sit down in a chair. Pause when your knees reach a 90-degree angle or deeper — as far as you can go without losing your balance or bringing your then forcefully drive through your feet, extending at your hips and knees until you arrive at the standing position. ACTION:
B
A
DON’T:
Shorten your range lift more weight. Quar ter-rep squats can be used as a method to break through a sticking point, but for regular squatting, you want to at least get to “parallel” position — your thighs
Used too often and it can become a crutch, but doing squats a relatively safe avenue to learn the motion. You can also do dumbbell squats — holding the dumbbells at your sides — if you’re training at home without a spotter or a power rack. VARIATIONS:
The barbell squat is the best exercise of a thigh workout, provided you do ample warm-ups, which can include a treadmill jog, leg extensions and lighter squat sets as you pyramid up to your working weights. USES:
ADVANCED TECHNIQUE: Once
you’re comfortable with the motion and a strong squat ter, you can try a “strip” set to end a squat session. Af ter you’ve pyramided to your heaviest weight and performed your reps, you rack the weight and have partners strip to continue repping with the lighter weight. For example, if your heaviest is 405, you’d drop to 315, then to 225.
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02
ROMANIAN DEADLIFT It may sound daunting — anytime you throw an Eastern European country in front of an exercise, you immediately picture burly men in dungeon-like gyms performing brutish feats of strength — but the Romanian deadlift is actually a rather simple hamstrings move. While most other popular ham exercises target the muscle from the knee joint, Romanian deads hit it from the hip joint, essential for complete hamstring development from the muscles’ origins to insertions.
MUSCLES WORKED:
DO:
STARTING POSITION:
B
ACTION:
If you have good hamstrings VARIATIONS:
A
USES:
DON’T:
out
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ADVANCED TECHNIQUE:
03
LEG PRESS In most cases, machine exercises take a backseat to free weights for building mass. Not so much with leg presses. Yes, the squat is king, but a leg press machine allows you to overload your muscles with way more weight than on any other lower-body move, even for sets of 15 to 20 reps — the ideal hypertrophy-promoting range for legs.
Gluteus maximus, quadriceps and hamstrings. MUSCLES WORKED:
DON’T:
A
Settle for half-reps on leg presses. Maximize range of motion by lowering the weight as far as it will go, stopping just before your the bench.
STARTING POSITION: Sit on a leg press machine and place your feet around shoulderwidth apart on the foot platform above you. Press the weight up so your knees are extended but not locked out. Release the machine’s safety catches and keep hold of the handles. Tighten your core for stabilit y.
Keeping a slight arch in your back, lower the weight under control until your knees pass 90 degree angles. Press the weight back up explosively by contracting your glutes and quads to extend your hips and knees. Reach full knee extension at the top without locking out. ACTION:
B
DO:
Point your toes out slightly on the platform, just as when squatting. This will keep your joints safe and ensure a proper movement path.
VARIATIONS: Doing leg presses one leg at a time is great for eliminating muscular imbalances from side to side. Keep the foot of your non-working leg on the Complete all reps with one leg before switching to the other, as opposed to alternating every rep.
USES: The sole purpose of the leg press is to pack on size to the lower body, so do it early in your workout when you still have the strength to use heavy weight. But even when using big loads, don’t think low reps. Keep your sets to at least eight reps, getting into double digits (12 to 15, even up to 20 reps) regularly.
ADVANCED TECHNIQU E:
If you’ve got a willing partner handy, do drop (aka “strip”) sets of leg presses. Load up the machine heavy, do a set close to failure, then have your spotter that lighter weight to fatigue, each time — until you’re down to only one per side.
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04
FRONT SQUAT Like its big brother the back squat, this variation of a basic human movement builds overall strength and size in the lower body while also providing invaluable core stability when performed properly. Doing both forms of squats is key to ensuring a well-rounded leg-training program. Before you step into the rack to do front squats, just remember: You won’t be able to use as much weight as with regular squats, so err on the lighter side.
MUSCLES WORKED: Gluteus maximus, quadriceps, hamstrings and core, with a particular emphasis on the quads.
Approach a barbell on a squat rack and position it across the fronts of your shoulders just below your collarbones. Cross your forearms in front of you and grip the bar with your hands just inside your shoulders. Lift the bar from the rack, step back a foot or two and stand upright with your feet about shoulder-width apart, toes turned out and knees slightly bent. STARTING POSITION:
DO:
Keep your elbows up throughout the lift to avoid leaning forward at the torso and letting the bar slip down. Your arms should remain roughly parallel with
Keeping your eyes straight ahead bend your hips and knees to s quat straight down as if sitting in a chair. When your quads through your heels to extend your hips and knees, and return to the standing position. Don’t lock out your knees at the top. ACTION:
A
B DON’T:
Let your weight shift to your toes; this will pull you forward and cause your lower back to round. Stay back on your heels during the lift.
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VARIATIONS: Any version of squat where the weight is in front of you as opposed to on your back will work as a front-squatting substitution. This includes Smith machine front squats, as well as goblet squats holding either a dumbbell or kettlebell in both hands beneath your chin.
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USES: Compared to back squats, front squats place greater emphasis on the quads than the glutes, so those exercise on a regular basis. Front ing performance on Olympic lifts. In the scope of a workout, front squats should be done as one of the the legs are still fresh.
ADVANCED TECHNIQUE: The
other common bar placement for front squats is the “rack posit ion,” where the arms don’t cross; rather, the bar is held in the top position of a power clean throughout, with the and elbows high. This version is arms-crossed position.
05
HACK SQUAT Machines that mimic the motion of traditional squats (hip and knee extension) are invaluable tools for individuals with knee and/or lower-back issues, and the hack squat is one of the most popular among the barbell squat alternatives. For those with healthy joints, hack squats provide a means of spurri ng new size gains in the quads and glutes by allowing the user to overload these muscles with heavy weight or high reps without having to worry so much about other stabilizers giving out early.
MUSCLES WORKED:
DO:
A
STARTING POSITION:
ACTION:
DON’T:
B
VARIATIONS:
USES:
ADVANCED TECHNIQUE:
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06
DUMBBELL STEP-UP The step-up is one of the few exercises that caters to the objectives of nearly all athletes and training enthusiasts. It calls on balance, coordination and stability, deeming the move useful for ballplayers and “functional training” advocates. Yet it also stimulates the muscles of the lower body enough to appeal to those looking for bigger, stronger legs.
MUSCLES WORKED:
Gluteus maximus, quadriceps and hamstrings.
DON’T:
Rush through your sets. Weighted step-ups require a relatively high level of balance and coordination as you raise up to the box and lower back down to a somewhat blind landing. Extend your hips and knees powerf ully, but go slow on the return.
STARTING POSITION:
Select a box, bench or other stable raised surface of a height that when your foot is on top of it, your thigh is For most people, this will be somewhere around 12 and 18 inches. Stand upright about a foot in front of the box holding a pair of dumbbells at your sides. ACTION: Step onto the box with one leg and plant Drive down through your heel to extend your hip and knee, and lift yourself up to the box. When the foot of your trail leg is next to the other, carefully step back foot, then bring the other down next to it. Repeat by performing a step-up with the opposite leg, alternating legs every other rep.
A
B
C
DO:
Wear a pair good lateral support on days you’re doing stepups. You don’t want to turn an ankle when you’re on a raised surface holding extra weight.
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Step-ups can also be performed with bodyweight only (for beginners); with a barbell on your back, as when squatting (for advanced individuals); or holding a dumbbell in only one hand to create an unbalanced load and provide a greater challenge to the core. VARIATIONS:
The step-up is typically used as a lighter, secondary exercise to squats and leg presses done earlier in the workout. It’s also interchangeable with lunges, as the movements are very similar, so consider alternating these two exercises every other leg workout. USES:
ADVANCED TECHNIQUE:
Being a dumbbell exercise and one commonly done late in a workout makes step-ups particularly conducive to drop sets. After reaching muscle failure (or close to it) with the original weight, drop
07
LEG EXTENSION The extension provides a key tool in your bodybuilding arsenal: an isolation move for the prominent quadriceps, the four-headed muscle that runs the front of your upper leg, from your hips to your knee. Essentially, the exercise works the quads through their most basic function, straightening your leg, adding resistance in the process. Just be wary — because it puts the knee in a vulnerable position, if not performed with care, the extension can lead to injury.
MUSCLES WORKED:
A
DO:
Try holding the top position for a full contraction, tightening your quads for a strong, tight squeeze.
Quadriceps femoris.
STARTING POSITION: Adjust the seat for your body frame and select your starting weight, then sit squarely in the machine wit h your back in contact with the pad, hooking your feet under the padded rollers. Hold the handles alongside the seat for stabilit y, and look forward so your head is aligned with your spine.
With your feet pointed forward, powerfully until your legs are straight out in front of you. Hold the contraction at the top for a count, then slowly lower the weight unt il just short of the stack touching down and repeat. ACTION:
DON’T: B
Hyperextend your knees on the ascent by snapping your knees into the top position — the lift should be done under control to protect these all-important joints .
The traditional style is toes pointed forward, but to slightly change the emphasis of the exercise, you can turn your toes out — which will emphasize the inner quads, the vastus medialis (the teardrop-shaped part of the quad) — or turn them slightly in — which will target the outer quads, or vastus lateralis. VARIATIONS:
The leg extension is ideal when paired with exercises like the squat, hack squat and leg press in a complete routine. It can be us ed either the very end. USES:
ADVANCED TECHNIQUE: The leg extension
is ideal for drop sets — where you decrease the weight every time you reach momentary failure continue through a reduced range of motion once you reach full range-of-motion failure.
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08
LYING LEG CURL The hamstrings are worked in virtually every multi-joint lower-body exercise you do — squats, lunges, leg presses, step-ups, etc. But in these instances they’re never the prime mover, just a valuable role player. Building the hams to their fullest growth potential requires isolating them on a regular basis, nothing does this better than the lying leg curl. The quads are deactivated, as are the glutes for the most part, letting the hamstrings do all the work to get bigger and stronger.
MUSCLES WORKED:
Hamstrings.
DON’T:
Let your pelvis lift point during the movement. The hips need to remain stationary for maximal isolation.
STARTING POSITION:
Adjust the machine so the roller pad is on the backs of your ankles and your knees are directly in line with the cam’s axis of rotation. Lie facedown, grasp the handles and begin with your legs straight and the weight lifted a few inches neutral spine.
A
Contract your hamstrings to bend your knees and curl the roller pad path of motion. When the pad reaches your glutes, squeeze the contraction in your hamstrings for a count, then slowly lower to the start position. ACTION:
Doing leg curls unilaterally is a must for ensuring one side doesn’t overpower the other and cause one leg at a time, and keep the motion steady and under control throughout. Lying leg curls can be used interchangeably with seated or s tanding leg curls in your routine. VARIATIONS:
B
USES: Being a true isolation exercise, leg curls should fall near the end of your leg workout, after all compound lower Romanian deadlifts for hamstrings, do leg curls after those.
ADVANCED TECHNIQUE: Superset
DO:
lying leg curls with leg extensions, as t he two machines will likely be right next to each other at your gym. Go b ack and forth between the t wo with no delay other than the time it takes to switch. Do two bilateral sets of each, th en do two unilateral sets af ter that for four total sets of each exercise.
Make sure the pad touches your glutes or upper hamstrings on every rep. If it doesn’t, go lighter.
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09
DUMBBELL WALKING LUNGE Just as no mass-gaining leg program would be complete without squats, nor can you avoid lunges and call your lower-body regimen sufficient. The barbell walking lunge represents the more hardcore version of this move, but you can still sub in dumbbells without sacrificing much, if any, quad and glute development. It’s a good idea to lunge at least once a week for maximal size gains; switch between the barbell and dumbbells from workout to workout to add variety to this demanding exercise.
Gluteus maximus, quadriceps and hamstrings. MUSCLES WORKED:
DO:
Stand holding a pair of dumbbells at your sides with your feet together and in front of you. Begin wit h your shoulders back, chest out and head facing forward, not looking down. STARTING POSITION:
Keep your chest big and upper body vertical throughout the set. Your torso shouldn’t come forward at any point.
A
Take a large step forward with one foot, plant it on the knee to lower yourself down. When the back knee is just shy of touch foot to bring your feet together where the front one landed. Repeat with the opposite leg. Continue lunging forward, alternating legs every rep, until you’ve completed all planned reps with each leg. ACTION:
B
DON’T:
Let your front knee pass over your toes at the bottom of the rep. If it does, it means you need to take a larger step forward.
As mentioned, walking lunges can also be performed with a barbell resting on your back, which is typically considered a more advanced form of the exercise. Lunges don’t have to be done walking, though. You can either step back to the starting position on every rep or do stationary lunges where you set your feet in the down position and move only down and up. VARIATIONS:
Walking lunges are a versatile exercise in regards to how they’re utilized in a workout. If going heavy, do them early in your routine after squats. For lighter, high-rep sets that will also provide a muscle-building spark, use walking lunges as a USES:
ADVANCED TECHNIQUE: To
thoroughly exhaust the quads and glutes, superset dumbbell walking lunges with another multi-joint leg exercise — preferably something using a machine, like leg presses or hack squats. Keep your dumbbells close by the machine. After eight to 12 reps of, say, leg presses, immediately get up, grab the dumbbells and lunge with them for at least 10 reps per leg. Do two to three supersets total.
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10
STANDING CALF RAISE Here we have the most popular exercise for arguably the most stubborn muscle group to stimulate. When you want to add size to your calves, the standing calf raise should be the first place you go, as it targets the meaty portion of the calf muscle group, the gastrocnemius. It may not be an easy endeavor, but the overload this exercise allows you to place on the lower legs will, in time, produce sizable results.
MUSCLES WORKED:
A
DON’T:
Make the motion steady and from the energy generated during the eccentric contraction.
STARTING POSITION:
the machine so that only the balls of your feet and toes touch it and your heels snugly underneath the nearly locked and your heels form so you feel a stretch in your calves. ACTION: Maintaining the in your knees — as bending to the smaller soleus muscle — extend your ankles to shins. Hold the contraction in your calves.
B
VARIATIONS: The standing calf raise is an exercise that doesn’t necessarily require a machine. Recreate this move and either holding dumbbells at your sides or a barbell across your back if in a a time, holding a dumbbell in that same side hand and bracing yourself against a
second exercise in your calf routine. Or you do six exercises total for chest and of calf raises through the course of that USES:
DO:
Lighten the your calves.
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ADVANCED TECHNIQU E: The calves
and most standing calf raise machines sets of this move.
11
LEG PRESS CALF RAISE Variety is paramount for stimulating new muscle growth as well a s keeping you mentally engaged and training hard. And no other bodypart yearns for variety like the calves. With such a small range of motion and only two movements that it initiates (plantarflexion and dorsiflexion at the ankle), finding new training adventures for your calves takes some creativity. Standing and seated raises are great exercises, but you should also be utilizing the leg press machine to squeeze out every last bit of gastroc size. DON’T:
Gastrocnemius, with some soleus activation depending on knee position. MUSCLES WORKED:
Do reps in a fast “pumping motion,” which nearly always translates to reduced muscular growth stimulation. Control the weight on the negative contraction.
A
Lie back in a leg press machine and position the balls of your feet around hip-width apar t on the lower the surface. Extend your knees to press the weight up, but don’t unhook the machine’s safety latches — with such a limited range of motion, you won’t need to. Begin with your you feel a stretch in your calves. STARTING POSITION:
Maintaining the slight knee bend, extend your ankles to press the weight up as far as possible (even though it will only be a matter of inches). At the top, your feet should be pointed upward and in line with your shins. Hold the contraction here for one or two counts, then slowly lower the weight back down until you feel a stretch in the calves. ACTION:
B
DO:
Achieve full range of motion (unless you’re doing partials as a burnout). If you can only push the platform up a couple inches, drop the weight.
Singleleg calf raises are always good for ensuring balanced development from leg to leg. But you don’t have to choose one or the other (bi- or unilateral); in a given workout, do half of your sets with both legs and the other half one leg at a time, making sure to drop your weight in the latter case. VARIATIONS:
Leg press calf raises can be used any place in your lower-leg training last or the one sandwiched between standing and seated raises. When doing standard leg presses, it also allows you to conveniently squeeze in sets of calf work with your quad and glute training. USES:
ADVANCED TECHNIQUE: Calves
respond well to high reps and prett y much anything that increases the muscles’ “time under tension” (TUT). Drop sets, and even partial reps, fall into this category. On your last set or two of the exercise, after reaching muscle failure with the starting weight, immediately have a partner take one or t wo plates again. At this point, perform part ial reps until the muscle burn is unbearable.
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12
SEATED CALF RAISE The calves a re made up of two muscles: the cool-looking one you see (the gastrocnemius) and the one t hat’s mostly hidden beneath it (the soleus). The gastrocs get all the glory, but for maximizing overall ca lf size and thickness, the soleus shouldn’t be ignored. To truly attack th is muscle, it needs to be isolated by performing calf raises with the knees bent. For this reason, the seated calf raise machi ne has been a mainstay in bodybuilding gyms for decades.
Soleus primarily, gastrocnemius to a lesser degree. MUSCLES WORKED:
DON’T:
back get the weight up via momentum. This is a total such, the torso should remain upright.
Sit on the seat of the machine and place your knees snugly underneath the pads. Position the balls of your feet on the edge of the platforms so your slightly and release the catch. B egin in the down position, with your heels below the plat form so you can feel a stretch in your c alves. STARTING POSITION:
Contract your calves to press the weight up as high as possible so that your shins and feet form as close to a straight line as possible. Your heels should be well above t he toe platforms in the top position. Hold this contract for one or two counts, then lower the weight back down under control until you feel a stretch in your calves. ACTION:
B
DO:
Resist the temptation to load the machine up with heavy weight. Start with light weight and gain strength using full range of motion reps before going heavier.
A
You can mimic a seated calf raise with free weights by sit ting and resting a dumbbell on the top of each knee. VARIATIONS:
USES: Seated calf raises needn’t take a backseat to standing raises. Feel free
ADVANCED TECHNIQUE: To achieve more reps with a given weight, do rest-pauses. On your last set or two of the movement, stop up on reaching momentary muscle failure, rack the weight and rest 10 to 20 seconds. Then continue doing reps until reaching failure again. Do one or two more rest-pauses in this manner.
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BENT-OVER BARBELL ROW In terms of maximizing growth in the back muscles, it doesn’t get much better than a good old-fashioned barbell row. Whereas wide-grip pull-ups are the most effective means for increasing back width, barbell rows are superior for enhancing thickness to the posterior upper body. As an added bonus, heavy rows will also spark growth in the biceps. If you plan to train back seriously (as any lifter should), bent-over rows need to be in your repertoire.
Latissimus dorsi, rhomboids, middle trapezius primarily; biceps, posterior deltoids secondarily; erector spinae (lower back) for stabilization. MUSCLES WORKED:
DO:
Position your torso as close as possible to parallel with means lightening the weight.
STARTING POSITION: Stand holding a barbell with a shoulder-width, overhand grip and keep your knees slightly bent. B end over at your waist until your Start with the b ar hanging straight down toward the
A
Contract your back muscles and ben d your elbows to pull the bar straight up to your abdomen. Keep your torso in the same position throughout; don’t lift your chest up as you pull the weight. When the bar makes contact with your body, achieve full contraction by squeezing your shoulder blades together for a count, then slowly lower the bar back to ACTION:
Bent-over rows can also be done using a pair of dumbbells or a Smith machine. With the latter, the machine will assist in stabilizing the weight, which may allow you to go heavier than on the barbell version for greater overload of the back muscles. VARIATIONS:
B
Barbell rows should always be done early in your back workout, whether you’re going heavy with lowrep counts or light with high reps. Because it calls on large muscles like the lats as well as s tabilization from want to do when you’re fresh. USES:
ADVANCED TECHNIQUE: With such a large degree of tension on the lower back, bent-over rows aren’t ideal for past-failure intensity methods like drop sets and rest-pauses. However, they do superset nicely with pressing straight-arm pulldowns or seated
DON’T:
Look up during the set. Maintain proper spinal alignment by looking down your torso.
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PULL-UP To craft his legendar y back, Arnold Schwar zenegger relied heavily on an exercise that didn’t even require dumbbells or a barbell. Pul l-ups, or chins, were a favorite weapon in his train ing arsena l — one that engages the back from the outer edges a ll the way in through the muscles at its center. Employing dif ferent grip widths on the bar, Schwarzenegger would stimulate his back in a variety of ways, sometimes just setting a goal of 50 total reps and taking as ma ny sets as needed to hit that target. Try this simple yet potent exercise for yourself, and you’ll find its versatil ity an asset no matter how you may integrate it into your back attack .
The major muscles of the back — the latissimus dorsi (i.e., the “lats” ), teres major, rhomboids and trapezius (or “traps”) — all chip in, along with the biceps and brachialis of the upper arms. The deltoids are also activated during pull-ups. MUSCLES WORKED:
Grasp a hand grip, a few inches outside shoulder width. Wrap your thumbs around the bar to maximize your grip and avoid slippage as you rep. Now hang from the bar with your elbows fully extended and shoulders relaxed — this is called the “dead hang” p osition. To down during reps, you’ll want to bend your knees; you can cross your ankles behind you if you prefer.
DO:
Keep your elbows pointing outward — think about pulling them down to your sides to raise yourself.
B
STARTING POSITION:
A
Contract your lats and the muscles of your back as you bend your arms, lifting yourself up until your chin reaches the level of the bar. Hold yourself momentarily in the peakcontracted position before lowering yourself down to the starting “dead hang” position. ACTION:
Technically, there is a difference between a “pull-up” and a “chin-up,” although the terms are used interchangeably these days. For a pull-up, you take an overhand grip on the bar (your palms facing away from you), holding the bar at a shoulder-width or wider position; for a chinup, your palms face you, and your grip on the bar is generally within shoulder-width. A third variation is a neutral-grip pull-up, where your palms face each other. You’ll want to experiment with all of them over time, since each stimulates the back in a VARIATIONS:
DON’T:
Generate momentum by swinging your body back and forth to complete your reps. Momentum removes tension from the working muscles.
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The pull-up can be a key player anywhere in a workout, from the warm-up tion, take every set to failure, thoroughly exhausting your back before calling it quits. USES:
ADVANCED TECHNIQUE: Isometric
holds in the top or midpoint positions of the pull-up can help strengthen the back . You can also do negatives, where a partn er assists you at the feet to help you through the positive portion of the rep and then you lower yourself as slowly and as under control as you can.
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DEADLIFT One of the true measures of absolute strength, the deadlift is a lso a potent mass builder for the back, and to some extent the legs. In fact, th is straightforward movement — lifting a heavy weight off the floor over and over again — elicits a growth-producing effect th roughout the body akin to squatting. Thi s is why deadlifts aren’t just utilized by powerlif ters, but bodybuilders as well.
MUSCLES WORKED:
Gluteus maximus, quadriceps, hamstrings, upperand lower-back muscles primarily, with synergistic musculoskeletal system.
DON’T:
Let your back round as you lift the weight. This will put you at risk for lower spine injury.
STARTING POSITION:
Stand in front of a loaded your feet hip-width apart. head up, bend your knees and hips to grasp the bar with a shoulder-width grip. Begin with your butt low, chest out and core tight.
A
B
DO:
Let the bar rest reps. Every rep should be treated as its own separate lift.
VARIATIONS: Deadlifts can also be performed using dumbbells or a hex bar (a diamond-shaped bar with handles that you stand within); these tools are good entry points for individuals new to deadlifting. One popular variation is sumo style, where you widen your stance outside of shoulder width and turn your toes out 45 degrees.
USES: Occasionally workouts will call for light deadlifts as a means of conditioning, but more than anything, this is an exercise best utilized as a strength and in a given workout. When doing deadlifts, give yourself plent y of rest time between sets.
Keeping your through your heels to explosively extend your knees and hips to stand up so the bar travels straight up your body. At the top of the rep, your legs should be fully extended with your shoulders back, chest out and bar in contact with your upper thighs. Lower under control. ACTION:
ADVANCED TECHNIQUE: Working up to heavy
sets of deadlifts is an advanced practice that will raise your ceiling for gains in both overall full body size and strength. B efore you pile on big loads, though, hone your deadlifting technique with lighter sets to ensure proper body positioning and reduce injury risk, particularly to t he lower back. deadlift form in person is always a good idea.
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ONE-ARM DUMBBELL ROW There’s no sidestepping it — if you want a bigger, wider back, your back workout needs to include two ty pes of movements. One is a pulli ng motion from overhead downward, such as in a pul l-up or cable pulldown. The other is a row, where you pull against resistance from a position in f ront of your body into your torso. When it comes to rowing, the standing ba rbell row is a sturdy and va luable option, but dumbbells allow for a longer range of motion, as well a s the ability to apply intense focus to each side of your back. For best results, you’ll want to schedule both for regula r appearances in your workouts.
The fan-shaped latissimus dorsi muscles running from underneath your arms down to your lower back are the main movers, with key assistance from the rhomboids and trapezius. MUSCLES WORKED:
DO:
Allow your shoulder to shift upward on the ascent and downward on the descent. If this action isn’t occurring, the bicep is likely taking on the brunt of the load.
A
STARTING POSITION:
Bend at the hips and place one knee and the same-side beside the bench. You’ll hold a dumbbell in your free hand, letting it hang straight elbow loose. Pull the weight toward your hip, keeping your elbow in close as you arm and bring your shoulder upward. At the top, your elbow should be pointed toward the ceiling as you squeeze your shoulder blades together. Lower the dumbbell under control along the same path. Complete your reps for one side, then switch arms and do the same amount of reps for the other — that’s one set.
DON’T:
ACTION:
Turn the row into a curl by bending your elbow inside 90 degrees as you lift. Think of your arm as merely a hook to connect the dumbbell to your back.
The row is often done as described here, with one hand and one leg on a bench, bu t the bench isn’t required. You can also over, bracing yourself on the top of a short-back bench or even the dumbbell rack as you row. VARIATIONS:
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B
The dumbbell row is at an ancillary move. You can do it early on in a back workout and go heavy, or save it until later in a workout and lighter for more overall reps. USES:
ADVANCED TECHNIQUE:
Because it’s eas y to change weights, the dumbbell row lends itself to drop sets, repping to failure and ing until you can no longer rep with good form. For an challenges and unique lines of pull into the equation.
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T-BAR ROW Count this as one of your major mass-building back moves, along with pull-ups and heavy barbell or dumbbell rows. It’s technically a machine exercise, but the T-bar row feels and functions like a free-weight movement. While pull-ups and pulldowns are great for adding width to the lats, heavy rows are superior for thickening the back musculature.
Latissimus dorsi, rhomboids, middle trapezius primarily; biceps, posterior deltoids secondarily; erec tor spinae (lower back) for st abilization. MUSCLES WORKED:
DON’T:
Stand up too tall or it becomes more of an upper-trap move. The torso at 45 degrees the highest angle you allow.
STARTING POSITION: Stand on the platform of a T-bar row apparatus with your feet about shoulder-width apart and knees slightly bent. Lean forward, grab the handles with a shoulder-width,
muscles and bend your elbows to pull the weight in toward you. At the top of the motion, squeeze your shoulder blades together and hold the contraction for a count. Slowly lower the weight back to the start position, reaching full elbow extension at the bot tom of each rep. ACTION:
A
B
Not all gyms have a dedicated T-bar apparatus. Not to worry — this exercise can be done the old fashioned way by securing one end of an Olympic barbell in the corner of a room or squat rack, loading up the opposite end wit h weight plates and putting a neu tral-grip cable attachment underneath the bar to hold onto. VARIATIONS:
USES: T-bar rows can be used interchangeably with bent-over barbell rows (for instance, switch ing between them ever y other back workout) to serve as a heav y, mass-building move early in your workout. If back thickness is a particular weakness for you (as opposed to width), consider doing this
DO:
Change your grip often to hit the muscles angles. Many T-bars allow you to go narrow and with a neutral hand position.
ADVANCED TECHNIQUE: Since this is an exercise you may want to go heavy on, incorporate rest-pauses on your last set to squ eeze out a few more quality reps. On the initial set, rep out until you can no longer get the weight all the way to your midsection. Rest for 10 to 20 seconds in the armsextended bottom position, then bang out a few more full range of motion reps.
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PULLDOWN TO FRONT As the pull-up’s kid brother, the lat pu lldown may not provide quite the functional strength and mass -building benefits of the aforementioned classic, but the motion is virtua lly identical. Plus, because you’re able to go l ight (unlike with bodyweight pullups), rep counts on pul ldowns are much more convenient to manipulate. If your goal is to maximi ze upper-back width, pulldowns should be a staple in your program.
MUSCLES WORKED: Latissimus dorsi, rhomboids, middle trapezius primarily; biceps se condarily.
Grasp a long lat pulldown bar with an overhand grip outside shoulder width and sit on the seat with your knees secured snugly beneath the pads to keep your lower body stationary. Begin with your arms extende d overhead, torso STARTING POSITION:
ACTION: Contract your back muscles and lead with your elbows to pull the bar straight down unt il it touches your upper chest. At this point, squeeze your shoulder blades together and hold the contraction for a count. Your back should be slightly arched with your chest out at the bottom of the rep. Slowly return the bar to the start position, achieving full elbow extension at the top. Keep constant tension on the muscles throughout by not let ting the weight rest on the stack between reps.
B
DON’T:
Lean back as you initiate the movement to create momentum. The torso should remain stationary to isolate the lats, in a similar position as a pull-up.
A
A wide, overhand grip is the preferential hand position for creating back width. But for variety, try one-handed pulldowns using a Dhandle. Pulling the handle to your ch est is more of a rowing motion, whereas pulling it out to the side better mimics a traditional pulldown. VARIATIONS:
If back width is your primary goal, do pulldowns early in your work day. If you have general mass-gaining and strength objectives, you may want to slide pulldowns to the end of your workout after free-weight exercises. USES:
DO:
Keep your upper body as upright as possible to target the lats. Lean back just enough to allow the bar to clear your face as you pull down.
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ADVANCED TECHNIQUE: For a change of pace that can spark new musc le
growth when done occasionally, try the popular technique called 100s, which is essentially one very light set of 100 reps — though not necessarily consecutive. Select a weight you c an do for around 50 reps (something very light), and go until you reach failure. Rest for as many seconds as you have reps remain to failure and rest in the same manner. Repeat until you reach 100 reps.
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SEATED CABLE ROW Since the invention of cable weight-training equipment, this exercise has been a mainstay in gym-goers’ programs as a means of building thickness and creating detail in the back that resembles the bumpy terrain of a topographical map. The machine’s seat and foot platforms provide added stability, allowing you to load up on weight and reap the benefits of the cable’s constant tension for serious hypertrophy gains.
Latissimus dorsi, rhomboids, middle trapezius primarily; biceps, posterior deltoids secondarily; erector spinae (lower back) for st abilization. MUSCLES WORKED:
DON’T:
Let your torso lean forward as you lower the weight on the negative. Stay upright the entire time.
STARTING POSITION: Sit upright at a cable row sta Lean forward and grasp a narrow, neutral-grip attach ment. Begin with your arms exten ded out in front of you
Contract your back muscles and bend your elbows to pull the handle in toward you. When your hands reach your abdomen, squeeze your shoulder blades together for a count to achieve full contraction, then slowly reverse the motion to return to the s tart position, arms fully extended. Don’t let the weight rest on the stack between reps. ACTION:
A
DO:
Experiment with thumb placement on the handle to decide what feels best. You can either wrap your thumbs around the bars or leave them behind in a “false grip.”
Seated cable rows can be performed angles — including wide overhand and narrow underhand using a lat pulldown bar. You can also row one arm at a time using a D-handle attachment. VARIATIONS:
B
USES: The seated cable row is ideal to use as a backthickening exercise done after free -weight moves like pull-ups and/or barbell rows.
ADVANCED TECHNIQUE: Near the end of your back workout, try a nonstop, unilateral drop set (using a D -handle) to thoroughly exhaust the lats, rhomboids and traps. Select a weight that you can do for 10 to 12 reps, and go to failure with each arm. Rack the weight, immediately move the pin up on the st ack two or three slots, and again rep out to failure with each arm at the lighter weight. Do one or two more drop sets in this fashion without resting.
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INCLINE BARBELL PRESS Flat-bench barbell presses wil l certainly add size to your chest, but not in any one specific area; in fact, many feel that f lat presses emphasize the lower pecs more than anything. Incline presses, on the other hand, shif t the tension to the upper chest. Dumbbell presses do t his, too, of course, but using a barbell means you’ll be able to push more total weight, thus maximizing growth potential.
MUSCLES WORKED:
Pectoralis major and minor primarily; anterior deltoids and triceps secondarily. Lie back on an incline bench with shoulder width. Unrack the over your upper chest, arms head in contact with the bench. STARTING POSITION:
ACTION: Bend your elbows to slowly lower the b ar to your upper chest. Your upper arms then forcefully press it back up just sh y of full elbow loc kout.
B
DO:
Focus on on the way up if you forward. If the bar ends up
DON’T:
the bench at any should remain stationary.
Incline barbell presses can be done in a Smith machine for variety. Simply slide an adjus table incline bench into the machine so when you lie back , the bar is directly over your upper chest. Because the machine st abilizes with the Smith version versus barbell inclines, which could VARIATIONS:
barbell and dumbbell version. USES:
ADVANCED TECHNIQUE:
the bar, then immediately pick up the dumbbells without supersets in this manner.
A
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INCLINE DUMBBELL PRESS Dumbbell pressing is great for building mass in the pecs, and many men aren’t as thick in the upper chest as they’d like to be. Both of these factors are precisely why the incline dumbbell press is among the most popular upper-body gym exercises. It’s great for adding thickness as well as shape to the chest up around the collarbones. Do this exercise early and often for superior upper-body development.
and minor primarily; anterior deltoids and triceps secondarily. MUSCLES WORKED:
DON’T:
dumbbells together at the top; this accomplishes nothing and is potentially dangerous. Lightly tap the weights of touching.
STARTING POSITION: Sit on an angle holding a pair of dumbbells resting while lifting the dumbbells up to your shoulders. Begin with your elbows bent your head in contact with the bench and
Press the dumbbells straight up by contracting your pecs and extending over your upper chest. Slowly lower the ACTION:
DO:
B
Vary the angle of the set to engage more muscle degrees or so.
To emphasize greater core stability, you can do this exercise one arm at a time, holding the opposite dumbbell in either the up or down p osition. For a change of equipment, slide the incline bench into a cable s tation and do cable incline presses with D-handles att ached to the low pulleys on either side. VARIATIONS:
Because incline presses place greater emphasis on the up per pecs, do USES:
ADVANCED TECHNIQUE:
A
intensity upper-chest-focused tri-set . Start with a ch allenging set of eight to 10 reps of inclines, then immediately drop the dumbbells and do feet-elevated (toes to four times total, resting one to two minutes between tri-sets.
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FLAT-BENCH BARBELL PRESS The squat may be the best overall free- weight exercise, but the bench press always wins the Mr. Popularity contest, at least where men are concerned. And whi le benching is often blamed for shoulder injuries, when performed correctly it’s safe and a potent mass builder for the chest. Not to mention, the bench press is still a staple move for maximiz ing upper-body strength, which is why it’s still alive and wel l in powerlifting ci rcles.
MUSCLES WORKED:
STARTING POSITION:
ACTION:
DO:
B
VARIATIONS:
USES:
DON’T:
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A
ADVANCED TECHNIQUE:
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DUMBBELL BENCH PRESS With nothing more than dumbbells and an adjustable bench, you can blast the hell out of your pectorals via presses and flyes — with the dumbbell bench press leading the way. This exercise has a couple of advantages over the traditional barbell bench press. One, it allows for a deeper stretch at the bottom, which helps activate more fibers at the outer edges of the fan-shaped muscles, and two, it doesn’t allow a stronger-side pec to dominate, meaning more balanced development overall. (The dumbbell press is also great if you’re training alone and don’t have a spot.)
MUSCLES WORKED:
B
DON’T:
Prime movers are the pectoralis major, with a secondary (yet important) assist from your triceps. STARTING POSITION:
protect the wrist joint from strain.
with your feet planted just ou tside yo ur shoul just un der the lev el of your torso. Your palms
A
Power an inch or so away from each other. Then slowly start and repeat. ACTION:
DO:
Breathe in on the out forcefully on the ascent of each repetition.
time instead of simultaneously — for this, you position, or keep it at your side as you rep with VARIATIONS:
routine. If your upper pecs are department, you’ll want to lean toward incline presses as the press you start with week to week. USES:
ADVANCED TECHNIQUE: The press can
near the end of a workout. You’ll star t with form falters, then immediately reorient Because the presses involve triceps as an
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DUMBBELL INCLINE FLYE The muscles of the chest are best targeted in one of two ways when it comes to weight training — via a press, where the arms are actively involved at the elbow joint in assisting the pectorals to move maxi mum tonnage, or a flye, where you keep your elbows in a fi xed position while f lexing and extending the pectorals. Want a better chest? You’ll need to do both. For the latter, arguably the best f lye of all is t he incline dumbbell version, which targets the harder-to-develop upper pectorals.
The pectoralis major is the primary muscle in action during MUSCLES WORKED:
Adjust a bench so that the incline is 30 to 45 degrees — higher inclines bring more of the front de lt your upper chest, arms just slightly bent and STARTING POSITION:
B
Maintaining that same slight a nice stretch at the bottom, stopping around to the start, but stop an inch or so before the ACTION:
DO:
Focus on be occurring only at the
DON’T:
Traditionally, the palms face each other a cable station, set ting a bench in the center and using the VARIATIONS:
letting momentum other at the top, under control, pressing them
USES:
ADVANCED TECHNIQUE:
A
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DECLINE BARBELL PRESS Admittedly, the decline press is not nearly as vital as the incli ne and flat-bench version, which work the upper and middle pectorals — the meatier, more aesthetically important areas. But the decline press can round out the fan-shaped muscle through its lower third region. If you’re planning on competing in a bodybuilding show or simply after a well-rounded physique, you’ll want to include a decline press at least occasionally in your chest routine.
MUSCLES WORKED:
STARTING POSITION:
A
ACTION:
DO:
B
DON’T:
VARIATIONS:
ADVANCED TECHNIQUE:
USES:
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PEC-DECK FLYE A well-rounded chest routi ne cal ls for more than just multi-joint presses. Isolation exercises like this one are great for exhausting every last musc le fiber without having to worry about the triceps giving out early. The pec-deck f lye is typically thought of as a “shaping” exercise, but it deserves more credit than that. Intense pec-deck sets taken to exhaustion can certainly build size in the chest.
Pectoralis major and minor primarily; anterior deltoids secondarily. MUSCLES WORKED:
B
Adjust the seat of a pec-deck machine so the handles are at chest level. Sit on the seat with Grasp the handles and begin wit h your arms straight out to the sides and a slight bend in your elbows to keep undue pressure of the joints. STARTING POSITION:
Contract your pecs to pull your hands together in a steady, deliberate motion. When your hands meet, s queeze your pecs hard for a count or two, then slowly retu rn to the star t position without letting the weight rest on the stack . ACTION:
DON’T:
Go fast with this ercise. Flyes are intended to fully isolate the pecs and keep constant tension on them. Slowing your rep speed will help achieve this.
DO:
Use a challenging weight. aren’t about going super heavy, you don’t want to go too light and take the easy road.
VARIATIONS: Most pec-deck machines allow you to do reps one arm at a time. Utilize this feature for total isolation of each side. Alternate between bilateral and unilateral sets to keep your muscles guessing. When working unilaterally, pull the handle as far over as the machine will allow, past the midpoint of your body if possible.
A USES: keep the reps relatively high (12 to 15 or more per set). That said,
ADVANCED TECHNIQUE: your chest workout with this grueling pec-deck drop set: Selec t the heaviest weight you can do for eight to 10 quality reps. Go to failure, then immediately drop the pin one slot and go to failure again. Keep decreasing weight only one pin slot at a time until you ’re doing one last set to failure with only one weight plate.
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PUSH-UP If it’s good enough for the United States military and Rocky Balboa, it’s good enough for anyone. Push-ups train muscles that everyone desires (chest, shoulders, arms) and can be done anywhere — at the gym, at home or in a hotel room while on vacation. Another great benefit of the push-up: It also helps build size and shape in the pecs. If you’re not currently doing push-ups regularly, start now.
Pectoralis major and minor primarily; anterior deltoids and triceps secondarily; core muscles for stabilization. MUSCLES WORKED:
DON’T:
Let your hips sag Your torso should be tight and in a straight line with your legs.
Place your hands about shoulder-width apart with your body rigid and in a straight line from your head to your heels , classic push-up position. Begin with your elbows extended and arms tight and neck in line with your spine. STARTING POSITION:
Bend your elbows to slow your chest touches down, contract your pecs and ex tend your arms to forcefully press yourself back up to the start position, s topping just shy of full elbow lockout. ACTION:
A
DO:
Touch your chest rep. Half range of motion reps are no more acceptable on pushups than any other exercise.
B
Feet-elevated push-ups (with your feet up on a bench behind you) will place greater emphasis on the upper pecs and shoulders. Handstand push-ups (with your feet directly above you leaned against a wall) are an advanced variation that targets the shoulders. Finally, plyometric push-ups will increase power and explosiveness to spark new gains in size and strength. VARIATIONS:
Push-ups are particularly useful on days you’re unable to get to the gym but tive upper-body or full-body workout. In a traditional bodybuilding gym workout, USES:
ADVANCED TECHNIQUE: Give your pecs maximum stimulation throughout your workout by doing a set of push-ups to failure after your last one or two sets of every chest exercise your last set of incline presses, another af ter push-ups after every set.
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DUMBBELL PULLOVER Arnold Schwarzenegger and his fellow ’70s-era bodybuilding brethren populari zed dumbbell pullovers decades ago, citing its purported chest-expanding benefits as the source of their affinity for the move. And while the pullover isn’t nearly as trendy anymore, with a strong mindmuscle connection, gains can certainly be achieved using this unique isolation exercise.
MUSCLES WORKED:
A
Pectoralis major and minor, serratus anterior and lats primarily; long head of the triceps secondarily.
DO:
Hold the contraction in your pecs for one to two counts when the dumbbell is over your chest at the top of each rep.
STARTING POSITION:
holding a dumbbell with both hands. Place the backs of your shoulders on the bench with your knees bent below the level of the bench and begin holding the dumbbell straight out over your chest with your hands clasping the plates on the top side of the weight and your arms extended.
B
With your elbows slightly bent, lower the dumbbell back and behind your head until you feel a stretch in your pecs and upper arms. Contract your pecs to return the dumbbell to the start position, maintaining only a slight bend in your elbows. ACTION:
This exercise can also be performed with a barbell. In this case, hold the bar with a grip shoulder width or narrower. Fixed weight bars (straight or EZ-curl) that are shorter than Olympic bars are recommended for practicality and balance. Another option, pullover machines are still present in some gyms, though not all. VARIATIONS:
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Pullovers aren’t typically used for pre-exhaustion, so save this exercise until late in your chest workout. pullover also hits the lats to an extent, it’s a good “bridge” exercise when training chest and back together. USES:
ADVANCED TECHNIQUE:
DON’T:
To challenge balance and core stability, perform dumbbell pullovers on an exercise ball. Choose a lighter weight for this version and keep the mo throughout. When choosing a ball, look for one that’s fully pumped up with air; a ball range of motion.
Reach too far back or down at the bottom of the rep. Lower the dumbbell to the point where you feel only a slight stretch, then reverse the motion.
29
STANDING BARBELL PRESS Also known know n as the militar y press, this exercise riva ls the bench press in terms of iconic upper-body moves that display raw strength and pack on slabs of lean muscle. Where the shoulders are concerned, nothing beats the barbell press for overall bang for your training buck. And its carryover to the real world is undeniable — few human movements are more natural than lifting a weight overhead.
MUSCLES WORKED:
DON’T:
B
Arch your back excessively. Your abs should be contracted throughout, which will keep your chest pointed straight ahead, not angled upward.
Deltoids (anterior, middle and posterior heads) primarily; triceps and upper traps secondarily, as well as the core for stabilization. STARTING POSITION:
Grasp a bar in a squat rack with a grip just outside shoulder width. Rest the bar across the front of your shoulders and step back a foot or two to clear the rack. Bend your knees slightly, tighten your core and squeeze the bar hard in your hands.
A
Maintaining a rigid torso, explosively press the bar straight up toward the ceiling. Immediately after it clears your face, bring your head slightly forward so the bar ends up directly over your head, not out in front of it. Stop just short of elbow lockout, then lower the bar under control back to your with the bar at a complete stop, then repeat. ACTION:
The basic motion involved here (pressing a weight overhead) can be as are dumbbell presses (either standing or seated, unilateral or bilateral), kettlebell presses (typically s tanding, unilateral or bilateral) and machine presses (Smith machine, Hammer Strength, etc.). VARIATIONS:
DO:
Experiment with determine what’s most comfortable for you. You your grip slightly takes
USES: do. This is a movement best per formed when the body is fresh and c an handle maximum weight. Treat militaries militaries the same way you would benc h press on chest days.
ADVANCED TECHNIQUE: Being a foundational, powerlifting-type exercise, intensity techniques like drop sets and rest-pauses are typically not recommended for barbell overhead presses. A s tandard ascending pyramid rep and load scheme is as advanced decreasing rep counts — for example, four sets of 10, eight, six and four reps.
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SEATED BARBELL PRESS The standing standi ng barbell press (aka militar y press) is considered the biggest, baddest shoulder exercise on the block. But ironica lly, doing presses seated seated allows you to lift significantly signif icantly more weight, since you can use the back of the seat or bench to press off of for more leverage. And a good ru le of thumb is more weight for more reps equals greater mass-building mass-buildi ng potential. Not that you should ditch standing presses by any means — just make su re you take a seat on a regular basis too for bigger delts.
MUSCLES WORKED: and posterior heads) primarily; triceps and upper traps
A
Sit on an upright seat with tact with the seat, unrack the bar and begin with it directly over your shoulders with your elbows extended STARTING POSITION:
ACTION: Bend your elbows to slowly lower the bar
DON’T:
spotter is highly recom When using dumbbells, you can drop the weights
B
VARIATIONS: Mix things up by alternating barbell and dumbbell seated presses — the same basic move Utilize the Smith machine as well by sliding a seat or USES: When doing seated barbell presses in a work
ADVANCED TECHNIQUE: two or three more reps by providing light assistance;
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DO:
Keep your elbows slightly in alongside them) as you will help increase
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ARNOLD PRESS Named after its inventor, the legendary Arnold Schwarzenegger, this exercise is a dumbbell overhead press with a twist — literally — that places added tension on the anterior deltoids. It’s considered a great mass-building move because it truly will add thickness (not to mention detail) to the front part of the shoulders. In combination with standard overhead presses, this variation will wi ll ensure your delts are big and dense front to back.
MUSCLES WORKED:
Deltoids (anterior head in particular) primarily; triceps and upper traps secondarily.
DON’T:
Pick too heavy of a weight, especially if you’re new to Arnold presses. You won’t be quite as strong with this version as with standard presses.
STARTING POSITION:
Sit on a low-back seat or adjustable bench set to a fully upright position, holding a pair of dumbbells resting on your thighs. Lift the weights up in front of your shoulders and turn your palms in so they’re facing you (forearms supinated). Explosively press the dumbbells straight up overhead while simultaneously turning your wrists so that by the top of the rep your palms are facing forward. Stop just sh ort of full loc kout at the elbows. Slowly lower the dumbbells to the start position, rotating your wrists back to the supinated position as you do so. ACTION:
A
C
B DO:
Keep your back in contact with the seat or bench throughout the set. Don’t let the weights pull you forward.
VARIATIONS: Being a variation of another major movement, you may not want to modify the Arnold press much further. That said, try it one arm at a time, either while holding a dumbbell in the non-working arm in the down position or not holding a second dumbbell at all. In the latter instance, h old onto the bench with the non-working hand for stability.
USES: Do Arnold presses if your anterior delts are a particularly weak area; in this case, lead work it into your shoulder routine on occasion, either right after standard presses or as the only press you do in a given workout.
ADVANCED TECHNIQUE: Run the rack for a grueling drop set that will torch your front delts. Start the se t with a weight that allows you to do 10 to 12 reps with good form. Do that, then re-rack the weights and immediately grab a pair those out to failure. Continue in this fashion until you’re down to the 10-pound weights.
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DUMBBELL LATERAL RAISE Who says you can’t build muscle wit h a lighter-weight, single-joint movement? Presses and upright rows are great for packing on size, but the delts al so respond well to isolation, which is where lateral raises come into play. Include at least one variation of them in every shoulder workout … that i s, if muscular hypertrophy and separation are of any importance to you.
Deltoids (middle head in particular). MUSCLES WORKED:
Stand holding a relatively light pair of dumbbells at your sides with your palms facing in and knees slightly ahead and tighten your core. STARTING POSITION:
DO:
Stop just short of your arms reaching perpendicular of the rep as an advanced technique that ensures full tension remains on the delts.
Maintaining a very tract your delt muscles to raise the dumbbells up and out to the sides. When your arms reach parallel lower the dumbbells back to the start position. ACTION:
DON’T:
Bounce your knees to assist during lateral raises. The objective not generating momentum with other bodyparts.
B
Lateral raises can also be done with c ables by using D-handles and the lowest pulley setting. Per form them one arm at a time or work both sides by crossing your arms in front of you in a cable crossover station. The cons tant tension provided by the cables is ideal for maximum muscle stimulation. VARIATIONS:
or upright rows. USES:
A
ADVANCED TECHNIQUE: Put your delts to the tes t by pairing lateral raises with dumbbell presses followed immediately by dumbbell lateral raises for a superset. Make set (four or more exercises) by adding bent-over lateral raises to the end of t he sequence.
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BENT-OVER DUMBBELL LATERAL RAISE From the front, your delts may look awesome — big, rounded, full. Maybe the word “cannonballs” comes to mind. But what happens when you turn around? Do your delts suddenly disappear from that back angle, shriveled like a deflated balloon? You can thank all of that chest and shoulder pressing you do, which calls upon lots of help from the anterior and middle delts, but doesn’t do all that much for the rear head of the deltoid muscle. To compensate, you need to give the rear angle some direct attention, and there’s no better place to begin than the bent-over lateral raise.
Deltoids, with a primary emphasis on the rear head of the three-headed muscle. MUSCLES WORKED:
Standing with a dumbbell in each hand, bend over at the hips until your torso is just abou t parallel to the and let the dumbbells hang directly beneat h you with your elbows STARTING POSITION:
A
Maintaining the same slightly bent position of your elbows throughout, powerfully raise the dumbbells up and out to start position, stopping just short to maintain tension on the mus ACTION:
DO:
Angle your wrists slightly so your thumb It accents the squeeze on the rear delt.
The bent-over raise can also be done seated — above your lap. This option is helpful if you tend to cheat your reps one arm at a time. USES: For most people, the development of the rear delt lags the middle and front heads , meaning you may want to prioritize the rear by inserting bent-over laterals right after presses as t he gy to hit them hard. Or you can also rotate w hich lateral move you VARIATIONS:
B
DON’T:
Bounce your your upper body to add momentum to your reps.
ADVANCED TECHNIQUE:
rest between sets.
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EZ-BAR UPRIGHT ROW Upright rows are a great middleman between overhead presses and lateral ra ises. Like the former, this exercise is a multi-joint mover, which means you can go relatively heavy with it and pack on si ze. Like t he latter, it involves an upward pulling motion that provides great deltoid isolation for enhanced muscular detail . Most shoulder workouts in a mass- gaining program should include some variation of the upright row.
Deltoids (anterior and middle heads in particular), upper traps primarily; biceps s econdarily. MUSCLES WORKED:
B
STARTING POSITIO N: your knees and your eyes facing forward, not down.
shrug up), contract your deltoids and bend your elbows to pull the bar up your body to ches t height. Your upper arms should be just past parallel to the count, then slowly lower the bar to the start position, tom of each rep. ACTION:
DO:
DON’T:
Lose concentration on the delts. It’s easy to let the biceps take ing on the target muscles.
A
Focus on pulling your shoulder blades down throughout to keep your shoulders from shrugging up, which is common on this
VARIATIONS: Feel free to use a st raight bar for upright rows if it provides tion without having to worry much about balance. USES: tions, and you’ll have att acked your delts from all angles.
ADVANCED TECHNIQUE:
growth by doing partial rep sets of upright rows — where the “partial” distinction comes from stopping short at the bot tom, not the top, of each rep. After lift ing of the way back down.
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BARBELL SHRUG Few things distinguish a super strong, hard-training guy like a thick set of upper trapezius muscles, which cover the tops of the shoulders and actually extend up into the neck. And when it comes to acquiring the type of traps that pop out of your T-shirt, nothing is more effective than shrugging a heavy barbell over and over. If you want to display size, strength and power at all times, don’t skip this exercise.
MUSCLES WORKED:
DON’T:
Roll your shoulders back as you lift the weight. The motion should be straight up and straight back down.
B
Upper traps.
STARTING POSITION: Stand upright holding a barbell in front of your t highs with your arms extended and a s houlder-width, overhand grip. Bend your knees slightly, tighten your core and keep your eyes focused forward.
Maintaining full elbow extension, elevate (shrug) your shoulders straight up as high as possible to move the bar up the front of your body a short distan ce. Squeeze the contraction at the top for one to two seconds, then slowly drop your shoulders back down to the start position. ACTION:
A DO:
Challenge yourself with heavy weight on shrugs. The small range of motion allows for substantial load to be used, even for high reps (15 to 20).
VARIATIONS: Behind-the-back shrugs can be us ed to target the muscles posture. Simply hold the barbell behind you, just below your glutes, when you shrug. Shrugs can also be done on a Smith machine, either in front of or behind the bod y. USES: a good accessory move for enhancing shoulder stability and improving pulling power on Olympic-style lifts like cleans and snatches .
ADVANCED TECHNIQUE: After two to three traps with a static shrug hold. Shrug the weight up to the top position, t hen hold it there for at least 20 to 30 second s. You may need to lighten the weight to achieve this. Over time, increase the hold up to 60 seconds. Bump up the weight thereafter and start back at 20 to 30 seconds in the next workout.
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DUMBBELL SHRUG The barbell version is t he ultimate shoulder-topper, and the dumbbell shrug is a close second in this regard. Lifting t wo independent weights offers a great range of motion at the top of each shrug, making it preferable for some. You could make a case for giv ing dumbbells t he nod over a barbell, but you’re better off includi ng both regularly in your tra ining protocol.
MUSCLES WORKED:
Upper traps. DO:
Stand upright holding a pair of dumbbells at your s ides with your arms fully extended and p alms facing in. Bend your knees slightly, tighten your core and keep your eyes pointed forward. STARTING POSITION:
Visualize pulling your shoulders up and in toward your ears to maximize range of motion at the top.
Maintaining full elbow extension, shrug your shoulders straight up as high as possible to lift the dumbbells up th e sides of your body a short distan ce. Squeeze the contraction at the top for one to two counts, then slowly drop your shoulders back down to the start position. ACTION:
A
B
DON’T:
Go up onto your toes at the top of to pull the weight higher.
VARIATIONS: Standard technique calls for the dumbbells to remain at the sides. But you can also move your hands to the front of your thighs to bette r mimic a barbell shrug. Another variation is the power shrug (with either dumbbells or a barbell), w here your legs assist by creating momentum. This allows you to use more weight. USES: Utilize dumbbell shrugs for the same purposes you do the b arbell version. If upper-trap development isn’t a high priority, choose one or the other to do at t he end of your shoulder workout. If you’re looking to bring up the area, do both variations for three to four sets each in your routine.
ADVANCED TECHNIQUE: Switch things up by mixing bilateral and unilateral reps in the same set. St art by shrugging up only the right arm and lowering it back down. Repeat with the left arm. T hen shrug up both sides together — that ’s one rep. Shoot for 10 to 15 reps total per set.
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CLOSE-GRIP BENCH PRESS The standard bench press is as effective as any lift at building size in the chest. Move your hands a little closer together on the bar, and you’ve got an exercise that’s equally potent for beefing up the triceps. Just that simple narrowing of the grip de-emphasizes the pec muscles and places that much more tension on the tri’s. If you want bigger arms, this is a proven move.
MUSCLES WORKED:
Triceps (lateral head in particular) primarily; pecs and deltoids secondarily.
DO:
Focus intently on the mind-muscle connection to rely too much upon the pecs and shoulders to up.
STARTING POSITION:
B
Lie
rack and grasp the barbell just and the back of your head in then forcefully press the bar the bar’s path of motion should be a slight arc back ACTION:
A
VARIATIONS:
DON’T:
the bench at any point. This can strain on the the triceps.
USES:
ADVANCED TECHNIQUE:
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LYING EZ-BAR FRENCH PRESS Among t riceps exercises, you have exercises like cable pressdowns and kickbacks that are used to carve detail i nto the horseshoe-shaped muscle, and then you have mass-builders that help you fill out the sleeves of your T-shi rts. The French press (aka “skullcrushers”) falls into the latter category along with close-grip bench press and dips. Hit it often and h it it heavy if bigger pipes are your objective.
MUSCLES WORKED:
back on the bench with the bar on your chest . Press it up until your arms are STARTING POSITION:
ACTION:
DON’T:
Let your elbows seems to allow you to elbows in tighter is key to isolating the triceps.
DO:
Use a spot cise if possible. They “skullcrushers” for nothing.
B
A
VARIATIONS: French presses can be done on a decline bench to change the though your body position is changed. They can also be performed with a straight face in. USES: press or dips.
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ADVANCED TECHNIQUE: A great triceps-
your hands inside shoulder width and do reps of French presses.
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PARALLEL-BAR DIP The dip is a classic, widely used upper-body exercise utilized in many different training disciplines — from bodybuilding to powerlifting to CrossFit. It calls the chest and shoulders into play, no doubt, but the triceps tend to experience the greatest mass-building benefits of dipping. When it comes to movements that allow you to place maximum load on the tri’s, close-grip bench press and dips are neck and neck at the top of the list.
MUSCLES WORKED:
DO:
B
Contract and squeeze your triceps hard at the top of each rep to fully stimulate target muscles.
Triceps (lateral and medial heads in particular) primarily; pecs and deltoids secondarily. STARTING POSITION:
Seek a dip apparatus with a relatively narrow grip (shoulder width at most). Grab the bars with your thumbs wrapped around them and begin with your arms fully pended in the air vertically. Bend your arms to slowly lower yourself down, keeping your body as upright as possible. Bend your knees as necessary to keep your feet from free to cross your ankles if you like. When your elbows reach 90 degrees or slightly past, focus on contracting press yourself back up to the ACTION:
A
DON’T:
Lean too far forward with your torso. This will place more emphasis on the chest than the triceps.
VARIATIONS: Assisted dip (and pull-up) machines are very common in gyms these day s. Utilize this tool whenever you want to shock your triceps with higher rep counts than you can do unassisted.
Being one of the best mass- an d strength- building moves there is for train triceps on the same day as ches t and/or shoulders, dips are a no-brainer in these sessions, as t hey hit all of those muscle groups. USES:
ADVANCED TECHNIQUE: Upper-body training
doesn’t get much more advanced or hardcore than when doing weighted dips. Provided you can do at least 10 to 12 bodyweight dips on your own, add additional weight by dangling a plate or dumb bell from a chain attached to a lif ting belt secured around your waist. Select a load that w ill cause you
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SEATED TWO-HAND OVERHEAD DUMBBELL EXTENSION Compared to the pecs or lats, the triceps brachii is a s mall muscle. But it stil l crosses over two joints: the elbow (via a ll three heads) and the shoulder (via only t he long head). Targeting the long head, which adds impressive thickness up near the shoulder when fully developed, requi res doing extension exercises with the arms in an overhead position. Seated overhead dumbbell extensions do the tr ick quite nicely.
MUSCLES WORKED:
Triceps (long
head in particular). Sit on a lowback seat holding a relatively heavy dumbbell with both hands rest ing on your lap. Lift the weight overhead and hold the top plates of the dumbbell s ecurely by over form a diamond around the handle. Begin with your arms fully extended up toward the ceiling. STARTING POSITION:
DO:
Focus on keeping your elbows pointed forward to maintain strict form and triceps isolation. Doing the exercise in front of a mirror helps.
ACTION: Without letting your elbows er the dumbbell behind your head. When your forearms are past parallel to the elbows and return to the star t position.
DON’T:
Look up at the dumbbell when it’s overhead by bending your neck back. Maintain a neutral spine from your lower back up to your head at all times to protect against strain or injury.
B
To eliminate muscular imbalance, do overhead extensions one arm at a time, using around half the weight you would with both arms. When training unilaterally, place the non-working hand either on your waist or the seat for stability. VARIATIONS:
Overhead triceps exercises like this one are all about zeroing in on the long head to add size up high to the upper arm. Perform this exercise as eithe r the last one in your triceps routine or just before lighter moves like one-arm pressdowns or kickbacks. USES:
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ADVANCED TECHNIQUE: For added intensity, superset this exercise with “diamond” (hands narrow) push-ups. After reaching failure on overhead exten inside shoulder width as possible. The overhead move will target the long head of the triceps, while the narrow push- ups will emphasize the lateral head.
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STANDING BARBELL CURL If you want bigger biceps, do standing barbell curls. No questions asked. It’s the most iconic arm exercise there is for good reason: because no other biceps movement allows you to go as heavy as this one while still maintaining superior isolation. More weight means stronger muscles, and stronger biceps are nearly always bigger biceps.
MUSCLES WORKED:
Biceps
and brachialis. B
Stand holding a barbell wit h a shoulderwidth grip, hanging straight down STARTING POSITION:
ACTION:
A
DON’T:
strain on the spine and training.
VARIATIONS:
DO:
together on the bar to
USES:
ADVANCED TECHNIQUE:
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EZ-BAR PREACHER CURL The biceps are often working i n conjunction with other muscles during your workouts — namely as a secondary mover to the lats on back exercises. But not with the preacher curl, an exercise that ’s been popular among gym goers for more than 50 years. The biceps are fu lly isolated here (aside from the brachial is muscle in your a rm helping out), thanks to the preacher bench locking the arm s in place, al lowing you to exhaust every last fi ber to set the stage for impressive growth.
MUSCLES WORKED:
Biceps and B
brachialis. seat of a preacher curl bench and grasp an EZ-bar with a shoulder-width or slightly narrower grip. Grip width will be somewhat dependent on the curvature of the bar; your hands should be angled slightly inward. Begin with the backs of your elbows just short of fully extended. STARTING POSITION:
DO:
Make sure you adjust the seat so that the top of the pad is lightly touching your armpits when seated.
Keeping the backs of your upper arms (triceps) against the pad the entire time, curl the bar up as far as pos or two at the top of the rep, th en slowly lower the bar back down, stopping just shy of full elbow extension. ACTION:
DON’T:
the seat as you lower the weight. The only part of your body that should be moving is your forearms up and down.
A
Mix things up by doing preachers with dumbbells (with one arm at a time or bilaterally) or cables. With th e latter, you’ll probably need to slide a preacher bench over to the cable station and attach your bar of choice to a low pulley. VARIATIONS:
set it with a triceps exercise to fully stimulate the upper arms. USES:
ADVANCED TECHNIQUE: The classic “21s” set for biceps is partic ment involved. Using a lighter than normal weight, do seven reps in only the bottom half of range of motion. Do the next seven in only to three sets of this, but know going in that it will burn immensely.
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ALTERNATING DUMBBELL CURL If the standing barbell curl is the reigning ruler of biceps bashing, the dumbbell curl is quietly biding its time for the throne. It directly engages the biceps through its main action — that is, to bend the arm at the elbow. Unlike the barbell, dumbbells don’t allow a weaker side to compensate for a stronger one, making it a vital move to correct strength imbalances, and allows for grip variations to vary the stress on the biceps muscle, all in the name of more complete development.
Prime brachialis; secondary and stabilizing muscles include the brachiora MUSCLES WORKED:
C
DON’T:
Shift your hips or contort your torso to help swing the dumbbell. If you need to cheat the weight up, it’s too heavy for you. Lighten the load.
Assume a shoulder-width stance, arms at your sides with a dumbbell in each hand, palms facing your hips. Your eyes should be focused forward and your core tight for balance. STARTING POSITION:
Holding your body steady with the only movement occurring at your elbow joint, curl one dumbbell up in an arc toward your same-side shoulder as you twist your wrist to a palm-up position, lifting it as high as you can without your elbow leaving your side. Squeeze your biceps hard for a one-count at the top, then lower to the start and repeat with the opposite arm. One curl per arm equals one full repetition. ACTION:
DO:
A
B
Pin your elbows in place at your sides — an old mental trick is to imagine a rod running through your torso and into each elbow, holding it in place.
VARIATIONS:
ADVANCED TECHNIQUE: Alternating curls lend them-
USES: The dumbbell curl can be situated anywhere in a biceps routine, but the s weet spot is around the middle, after b arbell or EZ-bar curls.
selves well to running the rac k at the end of a workout — either going up in weight or down. For inst ance, one you start with 20-pound dumbbells for 10 reps. You rack those and immediately grab 25s for 10 more reps. Keep going in the same pattern, increasing the poundage until you reach a set where you c an’t complete all 10 reps, then backtrack step by step down the rack, pushing to failure at each weight.
The twist of the wrist brings the brachialis into play at the star t of the motion, followed by the biceps brachii as your palms turn up. You can attend to eith er muscle more directly throughout by remaining in the hammer (palms facing you) grip or the palms-to -theceiling grip. You can also curl each dumbbell simultane ously rather than one arm at a time.
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DUMBBELL PREACHER CURL The aforementioned EZ -bar preacher curl isolates the biceps to a huge degree for maximal muscle fiber stimulation. But turn that EZ-bar into a dumbbell and the isolation is only increased — now you’re singling out each arm indiv idually instead of letting them work in conjunction. Placing your fu ll attention on one side will help you squeeze out every last bit of growth there is to be had.
MUSCLES WORKED:
Biceps and brachialis. B
Sit on the seat of a preacher curl bench and hold a dumbbell in one hand with your other hand holding onto the pad for stabilization. Begin with the back of your upper arm STARTING POSITION:
Extend your working arm to slowly lower the dumbbell down. Just be fore reaching full elbow extension, curl the weight up, keeping the back of Squeeze the contraction for a count at t he top, then slowly reverse the motion to go into the nex t rep. Do all reps with that arm, then switch arms. ACTION:
DON’T:
as you lower the dumbbell. Your torso and legs shouldn’t move at all during the set.
DO:
Turn your palm out and pinkie up at the top of each rep to achieve full contraction of the biceps via supination of the wrist.
A
VARIATIONS:
ADVANCED TECHNIQUE: Provide a new shock to
USES: Dumbbell preacher curls can be placed early in your biceps workout — by doing two sets of EZ-bar preacher curls followed by two sets wit h dumbbells.
your biceps by doing negatives on dumbbell preacher curls. Select a dumbbell that’s considerably heavier than you’d normally use for this exercise. Starting at the top of the rep, lower the weight very s lowly, to a to help return it to the up position. Repeat in this manner for three to six negative reps total.
Dumbbell preacher curls don’t have to be per formed one arm at a time. Feel free to curl up two dumbbe lls with every rep. To target the brachialis and brachioradialis muscles, mix in hammer preacher curls, keeping your palm(s) facing inward (not up) the entire time.
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DUMBBELL CONCENTRATION CURL The name of this move says it all — you’re concentrating fully on the biceps to maximize stimulation (and hence hypertrophy) by locking the elbow in place with your leg. The degree of isolation here is the same as with preachers, only that concentration curls are always done one arm at a time.
MUSCLES WORKED:
B
Biceps and brachialis. STARTING POSITION:
DO:
bench or seat with your front of you. Hold a dumbbell in one hand with your other hand on your leg for support. Bend over at the waist with your working arm hanging down toward legs, your elbow fully extended and placed against your inner thigh.
Turn your palm out (supination) so your your thumb at the top of each rep to maximize the contraction in the biceps.
A
Keeping your elbow against your leg to stabilize your upper arm, curl the weight up as far as possible with your palm facing up throughout. Squeeze your biceps for a count or two at the top, then return to the start position. Do all reps with that arm, then switch arms. ACTION:
Concentration curls don’t necessarily have to be done seated. You can also do them on your feet, leaning over, perhaps bracing yours elf on the dumbbell rack. In this case, pay special attention to keeping your torso stationary to maintain isolation in the biceps. For variety, try cable concentration curls using a D-handle attached to a low pulley. VARIATIONS:
DON’T:
Worry about going heavy on this exercise. Concentration curls are about achieving a strong contraction in the biceps, regardless of load.
USES: You’re fully isolating here and weight will probably be relatively light, so save concentration curls for the end of your biceps workout. If superset ting with triceps, pair it with seated one-arm overhead extensions so you don’t have to move between exercises.
ADVANCED TECHNIQUE: Concentration curls are conducive to forced reps simply After reaching failure on a given set, use your non- working hand to help lift the weight just en ough to cur l it up slowly. Do t wo to three su ch reps , feeling an int ense mus cle burn on each one as you train through fatigue.
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BARBELL WRIST CURL Ask a lot of pro bodybui lders and they’l l admit it — they don’t train their forearms too often, if at all, claimi ng they generate plenty of forearm stimulation from their other pull ing lifts. That may work for them, c ertainly, but for beginners a nd intermediates who desire complete arms, neglecting moves like the wr ist curl is a mista ke. The barbell wrist curl is a heavy, basic mass builder that can be added to the tai l end of a workout one or two times per week.
MUSCLES WORKED:
Holding a barbell with a close grip, sit at the end of a bench and bend over so that you can lie your over the edge. Alternatively, you can kneel sideways against a bench and place your the opposite side.
B
STARTING POSITION:
With all movement only taking weight by extending your wrists and unfurl the end of them (without losing control of it). Then return to the start by closing your back to a straight position. ACTION:
DO:
Strive for failure on this exercise, repping until you can’t close your hand. Your forearms are built for endurance, so you need to push them for results.
A
This exercise can also be done with dumbbells, one arm at a time. This is better if you have one forearm that ’s particularly dominant versus the other, since the stronger can compensate for the weaker during barbell wrist curls. VARIATIONS:
DON’T:
Put your forearms on your legs instead of the bench. It can work, but it also provides an uneven, unreliable surface, limiting the weight you can ultimately handle.
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The sensible time to train forearms is after biceps. Do all sets of wrist curls at isolated forearm work beforehand w ill compromise your biceps training. USES:
ADVANCED TECHNIQUE: The tried-and-true drop-set technique is excellent for forearms, especially with dumbbells since they ’re easier to switch out. You can also superset wrist curls with an isometric exercise like a plate pinch, where you simply s tand and hold as long as you can stand it.
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BARBELL BEHIND-THE-BACK WRIST CURL Curling isn’t just for the biceps and hamstrings. You can do it for your forearms, too. These muscles will grow bigger and stronger as secondary movers on back and biceps exercises — but only to an extent. To maximize forearm size, they need to be sufficiently overloaded while isolated. Behind- the-back wrist curls are one of the best ways to do this.
MUSCLES WORKED:
B
Grab a barbell behind you from a low position on a squat rack. Lift it your glutes with a shoulder-width grip, palms facing back and your arms extended toward the knees slightly while keeping your torso upright. STARTING POSITION:
DON’T:
Lean forward to try and create momentum to move the bar upward. The wrists should be the only joints mov ing.
With your arms fully extended short range of motion so that your palms face the ceiling at the top of th e rep. Squeeze the contraction in your forearms for a count, then slowly lower the bar down to the start position. ACTION:
A
DO:
Experiment with different grip widths — just inside or outside shoulder comfortable and what provides the strongest contraction.
VARIATIONS:
ADVANCED TECHNIQUE: Peak contractions may
This exercise is interchangeable with the barbell wrist curl. You can stick with the one you like best each time you train forearms, or you can rotate between th e two, along with a palms-down exercise (like the EZ-bar reverse wrist curl on the following page) for complete development.
be painful in the muscles, but they’re great for stimulating forearm growth. After two to three regular set s of behind-the-back wrist curls, do one to two more where at the top of each rep you hold and squ eeze
You can easily replicate this exercise using a Smith machine. Set the safety catches down low, somewhere just above your knees, so the bar doesn’t hit them during the set. USES:
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REVERSE-GRIP EZ-BAR CURL The intermediar y between a standard biceps curl and a wrist curl is t he reverse curl. This variation ta kes much of t he emphasis off the biceps and places it squarely on the brachialis and brachioradiali s. These muscles m ay be smaller and les s revered than the bi’s, but when fully developed they create aesthetically pleasing thickness around the outer and upper portion of the forearm. No exercise targets thi s area for growth li ke the reverse curl.
Brachialis, brachio secondarily. MUSCLES WORKED:
B
around shoulder width. Keep your thumbs wrapped around the bar and bend your knees slightly. STARTING POSITION:
With your elbows in tight to your sides and your upper arms stationar y, curl the weight up as high as possible; your forearms should be well past parallel to the count, then slowly the lower the bar to the start position. ACTION:
A
DO:
Keep your torso perpendicular out the set. A common mistake is to lean back to try and lift the bar higher — avoid doing this.
DON’T:
Let your elbows travel forward or up at any point. They should remain locked in at your sides.
If it doesn’t cause strain on your wrists, you can do reverse-grip curls with a straight bar. They can also be done with dumbbells by simply holding them with the same palms-down grip. VARIATIONS:
gap between biceps-focused work and isolated forearm training. Doing three to four your hands. USES:
ADVANCED TECHNIQUE:
weight that allows you to get around eight reps before failing. Do a set of eight, then immediately rack the bar and pick up one 20 pounds lighter. Rep that weight to failure, then go 20 pounds lighter and fail one more time. Do two to three of these drop sets tot al.
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Stacks to get
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Huge, lean and ripped or somewhere in between, these targeted mass-gain supplement stacks are designed for exactly what kind of physique you want. In the simplest sense, physical strength is the ability to exert force on objects using your various muscle groups. And because of the human body’s remarkable ability to adapt through complex physiological and biochemical processes, practicing repetitive feats of strength result s in more muscle mass and the ability to lift heavier loads. That’s why we go to the gym. But for even better results, our efforts don’t usually stop there. We eat for performance, and (if we’re smart)
we’re also resting to allow recovery and growth to take place. As bodybuilders, we also have science working hard on our behalf. Supplement research and development teams tirelessly strive to bring out new and effective substances and products to augment the body’s ability to adapt. Over the past few decades, several compounds have been scienti ically proven to increase the rate at which we develop strength and increase lean body mass. The problem — and it’s a good
problem to have, don’t get us wrong — is that this effort has resulted in an avalanche of choices on the market. It can be daunting for someone without a lab coat and a Ph.D. to sort through all the options. What works best for begin ners? For intermediate or advanced athletes? Which ones combine for optimal synergy? With that in mind, our own resident supplement expert, Dr. Dwayne N. Jackson, has developed four stacks, ranging from the “base” stack for those relatively new to training to a stack fi t for the most stubborn hardgainer. Save time, eliminate the guesswork and find out which supplements are ideal for your own personal goals, so you can fini sh shopping fas t and get back to your workouts. — The Editors
ONE: THE “BASE” STACK Someone who has been training regula rly for eight to 10 weeks, has implemented a basic bodybuilding diet and is ready to augment that plan with additional nutrients. SUPPLEMENTS: Whey protein isolate, creatine, beta-hydroxy-betamethylbutyrate (HMB), multivitamin WHEY PROTEIN ISOLATE: Regular supplementation with a high-quality whey protein powder will supply a steady stream of amino acids to your muscles. This helps keep your muscles in an anabolic state and fully recovered from workout to workout. Whether you’re a beginner or a Mr. Olympia contender, whey protein isolate is one product that should be a key component of your supplement regimen. Whey protein isolate is unique because it is low in fat and carbs, high in protein and has a near-perfect amino acid pro ile (including an abundance of muscle building leucine). Science has shown that regular whey protein ingestion results in faster and greater gains in strength, power and muscularity — it also boosts the immune system and lowers body fat. CREATINE: It cannot be overstated how well creatine works to increase strength and mass. Boasting over two decades of support fr om scientists and bodybuilders, there is no single ma ss-gaining supplement that has received as much good press as creatine. Studies show that creatine increases strength, power, lean body mass and muscularity. These dramatic effects are achieved by several mechanisms that go into overdrive when one uses a creat ine supplement combined with weight training. For instance, it has been reported that creatine combined with weight training augments highly anabolic insulin-like growt h factor-1 (IGF-1) levels in skeletal muscle, a potent sig FOR:
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nal for long-term muscular growth. As well, creatine results in increased muscle cell volume by driving water into cells — not only does this make your muscles look bigger, but this provides fuel for anabolism. Finally, research has shown that proper creati ne supplementation combined with strength training lowers the body’s myostatin levels. This is good because myostatin acts like a “brake” to muscle growth; with creat ine on board, the brakes are released and muscle growth is enhanced. HMB: HMB is a metabolite of the amino acid leucine, and it prevents muscle breakdown, allowing you to see greater bene its from training in a shorter period of time. This
anti-catabolic effect of HMB has been shown to be especially important in people who are just starting to stress their bodies with weight training. As such, those who are in the beginning stages of regular training see dramatic results with HMB. MU LTIVITAMIN: It may seem odd to include a multivitamin in a massgain supplement article, but for the newbie, the addition of micronutrients could mean a world of difference for anything lacking in your diet. The extra exercise stress associated with your new workout regimen will call for more vitamins and minerals to catalyze metabolic reactions. This addition ensures you have all the micronutrients needed to carry out body functions ef iciently.
How to Stack Them YOU SHOULD BE DRINKING 25 TO 50 GRAMS OF WHEY PROTEIN immediately
upon waking up in the morning. Have another shake 30 minutes before and one immediately after training. TAKE 2 TO 5 GRAMS OF CREATINE MONOHYDRATE with
your pre- and postworkout shake. Creatine can cause stomach upset in some, so start with the lowest dose and make slight adjustments every two days until you reach your desired dose.
and 30 minutes before each subsequent meal — this may also aid in fat loss. On training days, make sure that you take a larger dose (3 to 6 grams) with preworkout and postworkout meals to boost strength.
TAKE 2 TO 3 GRAMS OF HMB with your
TAKE A MULTIVITAMIN WITH YOUR BREAKFAST
morning protein shake
(use as directed).
TWO: THE “212” STACK Someone who has been working out about a year and is striving for Physique-level or 212-level development, competitively speaking. It’s especially geared for someone who may be hitting a plateau with his current “base” supplementation plan. SUPPLEMENTS: Whey protein isolate, creatine, betaine, beta-alanine, branched chain amino acids (BCAAs) BETAINE: Also known as trimethylglycine, betaine is a derivative of the amino acid glycine and exists in foods like wheat, beet s, spinach and shell ish. The body can also synthesize its own betaine through the oxidation of choline-containing compounds to assist in several important physiological functions. Some of the more important roles of betaine in the body include increased water retention (i.e., hydration) in cells, reduced in lammation, maintenance of intestinal function, DNA protection and buffering of homocystine levels (from meat digestion). Most relevant to muscle building, betaine serves as a methyl donor to aid in creatine synthesis in skeletal muscle and the generation of methionine, which helps to maintain high rates of muscle protein synthesis. BETA-ALANINE: Beta-alanine is a non-proteinogenic amino acid, meaning that it is “non-protein-building.” It is one carnosine precursor (the other is histidine) and is rate limiting to carnosine synthesis. As such, betaalanine supplementation elevates muscle carnosine levels, which has been shown to increase strength and power output from workout to workout. Increased carnosine levels increase strength by buffering fatigue-related byproducts produced when working out. The net result is increased training volume and intensity, which helps push through plateaus in mass building. FOR:
The BCAAs are a special set of aminos that share a branched chain structur e and are preferentially taken up by skeletal muscle. We have known for years that they’re a great a nticatabolic agent and aid in recovery. Recently, it has been shown that BCAA’s ingested BCAAS:
during exercise can increase energy and strength by central ( brain) mechanisms. In one study, subjects reported 7 percent lower ratings of perceived exertion and 15 percent lower ratings of mental fatigue during their workouts, compared to placebo.
How to Stack Them YOU SHOU LD BE DRINKING 25 TO 50 GRAMS OF WHEY PROTEIN immediately
upon waking up in the morning. Have another shake 30 minutes before and one immediately after training. For those who struggle to meet their daily protein needs, a shake before bed is a great idea, as it provides aminos during your overnight fast. TAKE 2 TO 5 GRAMS OF CREATINE MONOHYDRATE four
times daily, with doses in your pre- and postworkout shakes. Creatine may cause
stomach upset in some, so start with the lowest dose and make slight adjustments every two days.
OF BCAA POWDER
TAKE BETAINE TWICE DAILY. On training
days, mix 1.5 to 2.5 grams of betaine into your pre- and postworkout shakes. On non-training days, take with your morning and evening protein shakes. TRY 2 TO 3 GRAMS OF BETA-ALANINE
immediately before and after training. On nontraining days, take 2 to 3 grams in the morning with breakfast. TAKE 5 TO 10 GRAMS
four times daily — good products will contain at least twice as much leucine relative to the other aminos (isoleucine, leucine, valine = 1:2:1 ratio). Because it is a po wder, mix it into your morning protein shake, your postworkout shake, and with a shake or some water in the evening. For maximal strength and energy gains, mix one dose of BCAAs with an energy drink (like Gatorade) and sip throughout your workout.
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THREE: THE “PRO” STACK You have over a year of serious training experience under your weight belt and know your body inside and out . You also have your other ducks in a row, from workouts to diet to supplementation, and are ready to kick t he latter efforts up a notch. SUPPLEMENTS: Whey protein hydrolysate, whey protein isolate, micellar casein, dextrose, creatine, glutamine, L-carnitine L-tart rate, citrulline malate, beta-alanine, caffeine WHEY PROTEIN HYDROLYSATE: Whey protein hydrolysate (“whey hydro”) is made from whey isolate by a predigestion process. This processing requires special enzymes that break down the protein (“hydrolyze” it), resulting in the production of peptide fractions, which are short chains of amino acids. These fractions are low molecular weight and thus pass through the digestive system quickly. In fact, small di- and tr ipeptides absorb faster than any other protein or amino acid supplement available. As a result of r apid absorption, whey hydro ingestion pushes water into muscle cells (cell volumizing), speeds recovery and signals for increased anabolic drive. T he most recent research has shown that whey hydro taken post-exercise helps increase mass, while promoting fat loss. Just remember that the hydrolyzing process is costly, so whey hydro products tend to be more expensive than other sources. MICELLAR CASEIN: Casein is the most abundant protein found in whole milk. Micellar casein is casein in its purest form, which is isolated using micro iltration and as a result is undenatured and retains its native structural properties. Micellar casein has the unique ability to form a gel in the stomach, substantially slowing absorption and making it a FOR:
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sustained supplier of amino acids. In fact, research has shown that blood amino acid levels remain elevated up to seven hours after a single micellar casein shake. With its slow digestion and sustained amino acid release, micellar casein is noted for its anticatabolic quality. DEXTROSE: This is a monosaccharide (the simplest sugar) also known as glucose. Dextr ose enters the blood stream very quickly and, hence, has a glycemic index of 100. Ingesting a large amount of dextrose leads to a rapid and robust spike in blood insulin, which is proven to increase anabolism af ter a bout of heavy exercise. The latest data shows that supplementing dex trose with your post workout protein shake helps to shunt amino acids (and other substrates) into f atigued muscles and keep cortisol low, increasing protein synthesis and lean mass, decreasing fat mass and improving recovery. GLUTAMINE: Glutamine has wellknown anti-catabolic or musclesparing effects. As well, ingesting glutamine before a workout ener-
How to Stack Them DRINK 25 TO 50 GRAMS OF WHEY PROTEIN immediately
upon waking up in the morning. Have another shake 30 minutes before and one immediately after training. DRINK 25 TO 30 GRAMS OF WHEY PROTEIN HYDROLYSATE mixed
with 25 to 60 grams of dextrose immediately after training as your postworkout shake. DRINK 40 TO 60 GRAMS OF MICELLAR CASEIN instead of
whey just prior to bedtime. TAKE 2 TO 5 GRAMS OF CREATINE MONOHYDRATE four
times daily, with doses
in your pre- and postworkout shakes. Creatine is known to cause stomach upset in some, so start with the lowest dose and make slight adjustments every two days.
days, take 2 grams of LCLT with breakfast.
TAKE YOUR GLUTAMINE WITH CREATINE. Take 2 to 5
immediately before and after training. On nontraining days, take 2 to 3 grams in the morning with breakfast.
grams in the morning, 2 to 5 grams after working out, and 2 to 5 grams before bed. Again, base the dose on tolerance. LCLT WORKS BEST WHEN TAKEN WITH FOODS THAT SPIKE INSULIN. On training
days, take 2 grams of LCLT with your postworkout protein/ dextrose shake. On rest
TAKE 3 TO 5 GRAMS OF CITRULLINE MALATE with your
preworkout shake. TAKE 2 TO 3 GRAMS OF BETA-ALANINE
TAKE 100 TO 300 MILLIGRAMS OF CAFFEINE ANHYDROUS (in tablet
form) one hour before working out. Adjust the tolerance and avoid if sensitivity, cardiac problems or are taking antidepressants.
gizes and increases the buffering capacity of your muscles. Glutamine stimulates bicarbonate production, which neutralizes acids that build up in your muscles from intense contractions. The net result is increased training volume and intensity. L-CAR NITINE L-TARTRATE (LCLT):
LCLT is the stable form of Lcarnitine and is thus more readily absorbed by the body. L-carnitine was originally isolated from beef and was so named based on the Latin word carni, meaning lesh. Bodybuilders and athletes alike have experimented with L-carnitine supplements for years, boasting its bene its as a fat burner. However, recently scientists have managed to exploit L-carnit ine’s anabolic potential by enhancing bioavailability with the LCLT compound. Several years ago, researchers from the University of Connecticut reported that three weeks of LCLT supplementation (2 g rams per day) increased androgen receptor content in skeletal muscle. Androgen receptors are activated by testosterone, and increased activation results in greater anabolic drive. They also suggested that luteinizing hormone (LH) secretion is augmented with LCLT ingestion, thus promoting greater testosterone release. CITRULLINE MALATE: Citrulline malate is a potent and highly bioavailable form of citrulline (a non-essential amino acid) that combats exercise fatigue, increases time to exhaustion and aids in the production of arginine (a precursor to nitric oxide) to promote greater muscle blood low. All of these factors add up to increased strength and muscle building. CAFFEINE: This central nervous system stimulant has been shown to increase focus, energy levels, wakefulness and sense of well-being. All of these effects are necessary for maximal effort and strength during workouts. Ca ffeine has a lso proven effective in increasing endurance and diminishing pain sensation associated with training.
FOUR: THE “HARDGAINER” STACK You workout hard and reg ularly, but your fast metabolism is really holding back your muscular gains, a problem exacerbated by t rouble consuming the high level of calories needed for major mass building. SUPPLEMENTS: Weight gainer, whey protein isolate, creatine monohydrate, beta-alanine WEIGHT GAINER: For obvious reasons, a high-quality weight gainer is the backbone to this stack. The most important thing to keep in mind when taking a weight gainer is that it is not a meal replacement, but should be used as calories above and beyond what you’re already consuming. A s a hardgainer, you need to pack in as many bene icial calories as possible, and this is a good way to get 500 to 1,000 calories of supplemental nutrition (on top of your meals) in one sitting. Make certain that the product you choose is mainly composed of high-quality proteins like whey protein isolate. Weight-gain products are generally high protein (50 to 60 grams grams per serving) and high in carbohydrates with a notable amount of fat. Avoid products with FOR:
The most important thing to Keep in mind when taking a weight gainer is that it Is not a meal replacement, but should be used as calories above and beyond what you’re already consuming. more than 50 percent of carbs derived from simple sugars (such as high fructose corn syrup and sucrose) and more than 5 grams of saturated fat per serving. Some advanced products may have high fat contents (10 to 15 grams) because they include healthy fats in their formula (like lax oil, ish oil or medium chain triglycerides); this is a great way to boost calories and support anabolism.
How to Stack Them Whenever you embark on calorie increases for lean mass gain, it’s best to start slowly to avoid packing on too much fat. START BY DRINKING ONE 500-CALORIE WEIGHT-GAIN SHAKE DAILY upon waking or
with breakfast for the
shakes (with meals) as needed. Remember not to skip meals! YOU SHO ULD B E
DRINKING 25 TO 50 GRAMS OF WHEY PROTEIN ISOLATE in a
shake 30 minutes before and immediately after training, and again before bed. You may substitute the postworkout and/or bedtime shake with a weight-gain shake if extra calories are needed. TAKE 2 TO 5 GRAMS OF CREATINE MONOHYDRATE four
times daily, with doses in your pre- and postworkout shakes. Creatine is known to cause stomach upset in some, so start with the lowest dose and make slight adjustments every two days. TAKE 2 TO 3 GRAMS OF BETA-ALANINE
immediately before and after training. On nontraining days, take 2 to 3 grams in the morning with breakfast.
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Simeon Panda BIRTHDATE:
May 28, 1986
BIRTHPLACE AND CURRENT RESIDENCE:
London, England HEIGHT:
6’1”
WEIGHT:
222 pounds off-season, 215 contest CAREER HIGHLIGHTS:
2013 Musclemania Europe, heavyweight tall class and overall winner (earned pro status); 2013 Musclemania Universe Championships, heavyweight tall class, fourth; 2013 Musclemania World Championships, heavyweight tall class, third. SPONSOR:
Myprotein
ONLINE:
simeonpanda.com (website), Twitter/Instagram @simeonpanda, Facebook.com/SimeonPandaOfficial
EXPRESS In just over a year, Simeon Panda has rocketed up the Musclemania pro ranks, thanks to an impressive V-taper and a nearly flawless physique. Here, he shares one of his BE ST HIG H- , designed INTE NS ITY SH OULD ER WO RKOUT S
BY LARA MCGLASHAN, CPT PHOTOGRAPHY BY ROBERT REIFF
exclusively for MuscleMag readers.
I
t’s early morning in London, England, and though it’s a temperate 64 degrees under light drizzle, it’s downright cold for Simeon Panda. He’s recently arr ived home from Las Vegas where thermometers toyed with the 110-degree mark. His visit to Sin City was all business — shooting this article for MuscleMag and taking back-to-back meetings with promoters and sponsors. All part and parcel of his larg er ambitions. (Think itness empire.) Now back across the pond, it’s time to pull up the bootstraps and get back to work. The Musclemania World Championships are four
SEATED MILITARY PRESS SETUP: Position
yourself on a barbell military station with your feet spread wide on ity. Take an overhand grasp on the bar with your hands just outside shoulder width, elbows down and torso upright. ACTION: Clear
the bar from the supports, then lower it down slowly toward your clavicles. At the bottom, breathe out as you drive the weight back overhead, extending your elbows to just shy of ful l extension. TRAINING TIP:
Make sure your grip is wide enough so that when you grasp the bar and lower it your elbows form 90degree angles.
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months away, and though Panda stays in shooting shape year round, he wants to live up to his own high standards. “When I watch the footage, I always see laws that need to be corrected, bodyparts that need work,” he says. “But most of all, this year I want to master the art of posing. At the pro level it really is an art, and in order to present my physique at its best, I want to get bet ter at that.” To improve his onstage prowess, Panda is kicking it old-school and studying videos of three-time Mr. Olympia Frank Zane, who was the master when it came to stage presence, luidity and art. “I am also learning a lot from my
friend [and fellow Musclemania pro] Ulisses Jr.,” says Panda. “Ulisses has a number of videos and is also giving me some one-on-one help.” Surely Panda will master his posing routine for t he upcoming competition, for if history is any indication of the future, he has proven to be a very quick study when it comes to bodybuilding. In fact , Panda has only been competing one year and actually won and turned pro at his very irst competition. LIFT FOR LIFE
Panda came from athletic stock, excelling at speed-based sports while
growing up in L ondon, such as rugby and track and ield — “blessed with fast-twitch muscle ibers in abundance,” he admits. But as a skinny 16-year-old, he also wanted to add some muscle, inding the lean body of a sprinter, plus his 6’1” frame, was working against him. So he took up weightlifting to try to ill out and, as many of these stories go, immediately fell hard for the endeavor. “From my irst day of training I knew it would be something I would want to do for the rest of my life,” he recalls. Nearly a decade later, Panda was
ting larger and more deined. People would always ask him if he was going to compete. He’d overhear his friends tal king about shows and who won and whether the decision was deserved or political, and he’d think, Who cares” That wa sn’t his world. Until one day it was. “I went to a show, and I spent almost as much time looking at the crowd as I did the bodybuilders onstage,” he says. “I was intrigued. There was so much energy, and unlike back at the gym I w asn’t just witnessing it, I felt it, too. A fter the show I felt enthused to work even harder, “
sent my own physique to the crowd.” The package he put together was formidable, helping him nab irst place in the heavyweight tall division and overall title at his intr oductory show, the Musclemania Europe in June of 01, which elevated him to pro status. He went on to take fourth in the heavyweight tall class in his irst pro show, the Musclemania Universe Bodybuilding Championships in Miami that same month, and third in the Musclemania World Championships in Las Vegas in November 01, thus chalking up a not-too-shabby contest history in a
CABLE UPRIGHT ROW SETUP: Attach a rope
to the lower cable pulley and grasp it with both hands, p alms facing your thighs. Stand a few paces back from the base of the machine with your torso erect or slightly leaning back, and shift your shoulders down and back. ACTION: Pull the rope
up toward your chin by driving your elbows skyward. Pause a moment at the top before lowering slowly to the start, stopping before the stack touches down between reps. TRAINING TIP: Your upper body should remain still and stationary; don’t use momentum to jerk the weight up.
PANDA’S GO-TO SUPPLEMENTS “I take BCAAs for recovery, as well as L-arginine, which is needed for protein synthesis and which encourages the release of growth hormone. I also take HMB , which has been shown to slow the breakdown of
muscle protein, and creatine to improve strength. Finally I take cod liver oil, which alleviates joint stiffness and has a positive effect on the cardiovascular system, as well as skin, hair and nails.”
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REACHING OUT
It’s clear that Panda has some ridiculous genetics, but that doesn’t mean he doesn’t believe in hard work, too. “I never set out to be a bodybuilder — I just loved lifting so much that I wanted to do it all the ti me,” he says. “My consistency helped me build a physique with enough mass to be competitive. And I don’t train to compete — I train because I love it. The competitions are a distant second place. I just want to push myself
to be the best, and it’s exciting to see the progress I make every year.” Panda is also taking his advocacy to a new level with his Muscle Camp Tour with Ulisses Jr. “Ulisses and I have so many fans a round the world, and understandably we cannot reply to every email,” he says. “So the Muscle Camp Tour enables our fans to have a one-to-one conversation with us and ask us anything they choose. The camps always start with an in-depth revelation of ex-
actly what Ulisses and I have done and do to achieve and build on our physiques, which is followed by a Q-and-A session.” Their next camp is in sunny Florida — something to look forward to, considering his current locale. With that, Panda excuses himself from the phone conversation. He has a workout to attend to, cold drizzle or otherwise, as part of his continual quest to perfect a nearly perfect physique.
CABLE FRONT RAISE SETUP: Using the
same rope attachment as in the previous exercise, this time grip the ends of the rope with your palms facing each other, elbows straight and lowered so your hands are in front of your thighs. ACTION: Keeping
your arms rigid, raise them straight up in a smooth arc to shoulder height or slightly above. Pause a moment, then lower to the start under control, resisting the weight of the stack on the return. TRAINING TIP: This
is an anterior delt– focusedexercise,butyou can also bring in some middle delts by holding the ends of the rope apart from one another.
PANDA’S WEEKLY TRAINING SPLIT
118
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest
Back, Calves
Legs, Calves
Shoulders
Biceps, Triceps, Calves
Abs, Calves
Legs, Calves
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SINGLEARM CABLE LATERAL RAISE SETUP: Attach a D-
handle to the lower cable pulley and stand sideways to the machine with the handle in your outside hand, palm facing the weight stack and hand in front of your thigh. Place your opposite hand on your hip or on the machine for stability, bend your elbows slightly and draw your shoulders back. ACTION: Keeping
your elbow slightly bent, slowly raise the handle up and to the side until it comes to shoulder height or slightly above. Pause a split second, then lower to the start (again, not letting the weight stack touch down between reps). Complete all reps on one side before switching. TRAINING TIP:
Think about leading this motion with your elbow, not your wrist, to emphasize the middle delts rather than the traps.
PANDA-STYLE SHOU LDER TR AIN ING
This workout, designed by Panda and detailed in the chart on the next page, epitomizes his training style: heav y, intense and somewhat nauseating. It starts with a quadruple drop set of seated military presses. “Using a drop set for the first exercise increases the stress on the muscles being worked,” he explains. “Since you are continuously working to fatigue without a break, this should increase the adaptive response from the body and stimulate growth.”
hard enough, he adds a gut-kicking twist . “As the weight gets lighter, you should increase your reps,” he says. “Though you may be fatigued from the prior set, you should technically be able to perform more repetitions the lighter t he weight becomes.” Next comes a giant set of cable moves — upright rows, front raises single-arm laterals and rear-delt lyes — designed to burn out all the muscle ibers, 60 degrees around. The moves are to be performed back to back with no rest in between, and only minimal rest (one to two min-
[giant set] should be excruciatingly painful with the idea being that you shock your muscles into taking action,” he says. “The action they take is the adaptation to these newfound stresses in the way muscles know how: repair and strengthen.” To wrap things up, Panda prescribes six sets of barbell shrugs to fry your traps. “I believe that high volume is necessary to work a muscle group to its limit,” he says. On these, he advises using heavy weight and decreasing reps as the load becomes immovable. musclemag.com | FALL 2014 119
REAR-DELT CABLE FLYE SETUP: Attach handles to the lower cable
pulleys on a cable crossover machine and stand in the center of the machine. Hold the handles in opposite hands so the cables cross in front of you, and bend for ward from the elbows slightly and keep them like that throughout the movement. ACTION: Open your arms out to the sides
and upward, pulling the cables across your body your arms rise. When your wrists align with your shoulders a t a point parallel to the ing to the start. Don’t let the stack touch down between reps. TRAINING TIP: If you’re shifting your upper
body, generating momentum to move the weight, or if your elbows are bending excessively during the exercise, you’re going too heavy — stop the set, drop the pin a notch and try again.
BARBELL SHRUG SETUP: Load a barbell in a power rack
and grasp it with a shoulder-width overhand grip. Pick it up and take a few steps back, so you’re holding the bar in front of your thighs with your feet hip-width apart or slightly wider. ACTION: Keeping your arms straight and torso upright, drive your shoulders up toward your ears and hold it there a split second. Lower to the start and get a good stretch before beginning the next rep. TRAINING TIP: Avoid bending your el-
bows, which engages the biceps. Instead, keep your arms straight and shrug your shoulders straight up and down — no rolling to the front or back.
THE PLAYLIST
THE WORK WORKOUT OUT EXERCISE
SETS
REPS
Seated Military Press
5*
20 (warm-up), 6, 8, 15, 20
Giant Set^:
Cable Upright Row (with rope)
4
6-8 per set
Cable Front Raise (with rope)
4
6-8 per set
Single-A Singl e-Arm rm Cable Cable Latera Laterall Raise Raise
4
6-8 per per set
Rear-Delt Cable Flye
4
6-8 per set
Barbell Shrug
6
20, 15, 12, 8, 6, 6
* These sets are done in a drop-set format: The first set is a warm-up of 20 reps, and the following four are the working sets. For the first drop he hits six reps, the second gets eight, the third 15 and the final 20. ^ The four italicized moves are all done as part of one giant set. No rest should be taken between moves, and one to two minutes should be taken between each giant set.
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Panda loves to listen to music while he trains. Here’s a snapshot of what he was listening to while training for the Musclemania World Championships:
MARKUS PERNER CEO/FOUNDER
for faster, more impressive results. Every 1-serving scoop provides ample compounds to accelerate energy levels, build muscle mass, reduce fatigue and improve recovery time. Mix it up before every workout for the and
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BURN
FAT
LIKE A PRO TIPS TO GET SHREDDED FROM THE BEST IN THE BUSINESS
BY ALLAN DONNELLY | ILLUSTRATION BY MARK COTE
W
e know. You picked up this issue to find out how to pack on thick, dense slabs of muscle, preferably as fast as possible. If you follow the blueprint we’ve laid out, we’re confident that’s going to happen.
But once it does, you’re going to want to show it off. And the best way to do that is to chisel it down to rock-hard granite by peeling off all of that unwanted body fat. To help with that next phase, we recruited six of the top competitors from the IFBB Bodybuilding and Physique ranks and asked what they do to get shredded when the stakes are at their highest. Here’s what they had to say.
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STAN MCQUAY, IFBB 212 Men’s Bodybuilding INTENSE AND HEAVY
“
always high. I’ve found over the years that the less time I spend with weights means the more time I can spend on diet and getting rest. I try to keep my workouts to around 50 minutes and the rest of the day I focus on what I’m putting in my body. I have to lift heavy even when getting ready for a show to keep the muscle fullness and density, so I keep my reps in the 8 to 10 range. But I pick up the pace on my rest periods, limiting them to around 60 seconds and then get right back on it.” “I’m completely different than most guys as far as what I do for cardio. I just get bored with machines. I have them at my house, but I would much rather jump rope — nothing gets my heart rate up faster than that — and follow that up by throwing on some gloves and hitting the bag. I have an extensive martial arts background, so I still like to keep a little athleticism in my repertoire. I’ll do 60 seconds of jumping rope, rest for 30 seconds, 60 seconds on the bag, then rest for another 30 seconds and just repeat that cycle for 25 to 30 minutes. During that, my heart rate is going through the roof.” PERFORMANCE CARDIO
“I am a believer of doing a second daily cardio session, but only to lose fat and not every day — maybe two or three days a week. I’m not a big eater, so I’ve learned that the more cardio I do, the more I can eat. That’s really the only way I can grow and keep that muscle density. I have to eat seven or eight meals when getting ready for a show, and the only way I can do that is by doing double sessions of cardio. Plus, ramping up your metabolism again is only going to help keep your body in fat-burning mode throughout the day, or while you sleep.” SECOND SESSION
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WEIGHTS VS CARDIO “The way I look at it, lifting weights is anabolic. Doing cardio is catabolic. I used to train four days a week and do cardio up to seven leading up to a contest. But if you can burn the same amount of calories lifting weights and actually recover, there is a better chance you are going to hold on to the muscle you’ve got. Muscle tends to burn calories even when you’re not in the gym.”
EXPERT ADVICE “The three most common things I tell people are o ne, change up your training — don’t get stuck in a rut. Two, lift weights over cardio whenever possible, because if you can recover from weights, you are going to maintain more muscle. And three, save cardio for when you really need it. To me, cardio is like a bullet, only to be fired when necessary.”
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MARK DUGDALE, IFBB 212 Men’s Bodybuilding PRIMARY VS SECONDARY
any days off. I’ll train every bodypart twice a week and break those workouts up into ‘primary’ and ‘secondary’ workouts. Primary workouts typically con “For a secondary workout, or pump day, I leave reps in the tank on every set. All intensity-type techniques — drop sets, forced reps, giant sets — come on primary days.” See Dugdale’s primary/secondary program below, along with a sample.
SAMPLE SPLIT DAY
BODYPART(S) TRAI NED
Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Primary Legs Primary Chest/Shoulders Primary Back Secondary Legs Secondary Chest/Shoulders Secondary Back Primary Arms
Note: Dugdale trains calves and abs twice a week, on non-leg days.
PRIMARY CHEST/SHOULDERS (SUNDAY) BODYPART
EXERCISE
SETS
REPS
Chest
Incline Dumbbell Press Incline Barbell Press Barbell Bench Press Incline Dumbbell Flye
6 5 7 4
8*, 8*, 8, 8, 8, 7 6*, 6*, 6, 6, 6 6*, 5, 5, 5, 5, 5, 5 6+4**
Shoulders
Reverse Pec-Deck Flye superset with Dumbbell Lateral Raise
5
15, 15, 15, 15, 15
5
8, 8, 8, 8, 8
* Warm-up set. ** Drop sets, performing six reps then dropping the weight
SECONDARY CHEST/SHOULDER (WEDNESDAY) BODYPART
EXERCISE
SETS
REPS
Chest
Cable Flye Machine Chest Press Stretch Bench Pushups
4 7 4
12, 12, 12, 12 12*, 12*, 12*, 12, 12, 12 ,12 15, 15, 15 ,15
Shoulders
Bent-Over Dumbbell Rear Delt Raise Seated Dumbbell Lateral Raise
4
30, 30, 30, 30
4
20, 20, 20, 20
* Warm-up set.
ALEX CARNEIRO, IFBB Men’s Physique “
I always like to do FASTED CARDIO
T-FREE WORKOUT
REST CHANGE
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JEREMY BUENDIA SAMPLE DAILY MEAL PLAN (Low Carb Day) UPON WAKING
(pre-morning fasted cardio) 1 scoop elite mass and recovery complex (Cell KEM) Fat burner supplement MEAL 1
1¼ cup egg whites ½ cup oatmeal
MEAL 2
8 ounces chicken breast 6 ounces sweet potato 5 ounces kale
JEREMY BUENDIA, IFBB Men’s Physique
MEAL 3
8 ounces tilapia 5 ounces broccoli
FST STARTER
outs with FST-7 [Fascia Stretch Training], so that is automatically giving me a pump and elevating my heart rate right from the beginning. It’s almost impossible not to get a pump from doing that — seven sets with 70 percent of your max and minimal rest between sets. It helps get my mind right for the rest of the workout, gets my heart rate up and blows me up right away.” “My rest periods are anywhere from 30 to 60 seconds. I do a lot of drop sets, supersets or more cardiovascular, but at the same PUMP OPTIMIZER
letting the muscle recover completely.”
MEAL 4
8 ounces chicken breast
I used to be a real carb-sensitive guy, but since I changed up my cardio regimen and got my metabolism up I’ve been able to handle a lot more carbohydrates. I was pushing probably about 300 grams of carbs and 280 grams of protein until eight weeks out from my last show and dropping consistently on that. I’ll cycle carbs as I get closer to a show and drop down as low as 100 grams a day, and I start leaning out really fast when I do that. But my base day is around 260 grams of carbs, which CARB COUNTER
“
5 ounces kale MEAL 5
8 ounces salmon 5 ounces broccoli PREWORKOUT
Preworkout supplement (EVP) POSTWORKOUT
1 scoop elite mass and recovery complex (Cell KEM) MEAL 6
8 ounces tilapia 6 ounces sweet potato
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XAVIUS GAYDEN, IFBB Men’s Physique
“I split up my training into two workouts a day anywhere from four to eight weeks out, depending on if I’ve already competed that year. For example, on chest day, I’ll get in a full chest workout during lunch break where I do more compound, heavier exercises, then come back at night and do my isolation exercises. I will also add in a few really light exercises for whatever bodypart I’m training the next day, almost like a warm-up.” TWO-TIMER
“I generally do cardio every day because I’m a Marine, so it’s always a minimum of 30 to 35 minutes and can go up to an hour. We do all kinds of stuff — football, beach runs with the entire test and more. Most of it is a good mix of steady state and highintensity stuff. I will add in a second session as I get closer to a show, usually in the evening, for anywhere from 20 to 40 minutes. y a hybrid of steady state and HIIT cardio.” SEMPER FIT
“I keep my weight at around 200 to 205 pounds, so my carb intake at that weight would be about 100 to 200 grams a day. When I have carbs is pretty steady and spaced out throughout the day. As I get closer to a show, that could change, but I generally keep the same plan.” THE CARB PLAN
DERIK FARNSWORTH, IFBB 212 Men’s Bodybuilding
“Come contest time, diet usually does the job for me, but I’ll do cardio up to 40 minutes a day when I have to. Never every day — I might go three days at hard cardio for 40 es a day, then a couple days at 20 minutes. I’ll do anywhere from easy to medium intervals, to 40 minutes of easy, steady-state dio, to 40 minutes of more intense intervals. The biggest thing I is it can’t be the same. My body likes the shock, it responds faster when I keep switching things up.” CONTEST CARDIO
“Too much clean food for an extended period of time can slow down the metabolism a little bit. That’s when you a plateau. The high glycemic sugars and fats and all that can the system if you use that cheat meal at the right time. It actually help speed up the metabolism and get you through eau.” PLATEAU BUSTER
“Rest for me is the biggest component that has helped my body change, and change quickly. It is the most important or me, over any type of supplement change or food change. I was able to do less cardio this year during contest prep because of the rest I was getting. When I’m getting six to eight hours of REST UP
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WORLD'S STRONGEST MAN
By Zydrunas Savickas, Four-Time World’s Stronges t Man
DIAL IN WITH THE DEADLIFT FOR ULTIMATE MASS AND STRENGTH, NOTHING BEATS THIS BRUTALLY EFFICIENT POWERLIFTING STAPLE.
E Z E E R B N O S A J Y B S O T O H P
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You can work out religiously and eat like a champ, but if your training efforts are missing one key component, you’ll likely fall short of maximizing your mass and strength potential. That component? The deadlift. You may think of it as a back exercise — and it is — but it is also the best single move for working your whole body, from your shoulders and traps through your arm s and torso, and down to your thighs and calves. The synergistic act ion involved, calling upon all your various muscle groups to coordinate the lift as you bring the loaded barbell from the loor to a standing position, loods your body with growth-inducing reactions, spurring anabolic growth. Perhaps only the squat is comparable in cultivating the greatest possible generation of power and force in a resistance exercise. To increase your deadlift strength, you should perform this lift no more than once per week, because it requires a suf iciently long recovery. If performing particularly taxing, heavy deadlift workouts on an ongoing basis, you may want to go up to 10 days between deadlift workouts. If your deadlift results are not improving, review your exercise program, because it could mean you’re already overtraining. Deadlift workouts will greatly stimulate the upper- and middleback muscles such as the rhomboids and trapezius, along with the erector spinae running down to your lower back. To support your maximal effort in the deadlift, you’ll want to seriously train “ your whole body over the course of each week. Of course, technique matters with deadlifts, to
make gains and to avoid injury. Back injuries especially can be debilitating a nd require long, arduous recoveries. Here are the steps to do it right: 1. Start with a proper stretching routine and warm-up, getting your blood lowing and muscles warm. 2. Standing in front of a bar on the loor in front of you, begin with your feet at about shoulder width or slightly to the outside, but not much. Bend deep at the knees and lower your hips so you can grasp the bar. 3. Your hand position on the bar should be slightly wider than your feet. You can use lifting straps, but this means there is less work for your ingers. If you are going to compete (where straps are typically not allowed) or you want to have a strong grip, it’s better not to use the straps in t he training. You should, however, wear a lifting belt. 4. During a deadlift, your back should remain straight and upright. Don’t bend forward, as trying to re-straighten your torso causes stress and possible injury. 5. The goal is to make more use of your legs in the initial stage of the motion, because your legs are much stronger than your lower-back muscles. The overall effort and lifting force should be faithfully distributed between your legs and back. Do not do a deadlift with straight legs with heavy weight because it is not only dangerous, but also your strength will be signi icantly lower than if you perform a dead with perfect technique. 6. Always start training with light weight and gradually move to higher poundage, step by step pyramid style. For deadlifting, it’s best to do no more than two to ive reps in your working ”
IN A TWO-DECADE CAREER, BIG Z HAS WON EVERY MAJOR STRONGMAN TITLE.
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WORLD'S STRONGEST MAN
By Zydrunas Savickas, Four-Time World’s Stronges t Man
At the 2014 Arnold Strongman Classic, Savickas set a new world record in the Hummer tire deadlift, hoisting 1,155 pounds.
sets. One-rep maxing is not recommended, because after your max deadlift effort — such as you’d do in a contest — you need a three- to four-week layoff afterward for full recovery. (It is okay a few times per year to test your strength, but no more than t hat.) But that doesn’t mean your regular workouts aren’t taxing. Every set from the start of my workout, I add more weight until I reach my heavy training weight. I strive for heavier weights in the inal sets each week for a cycle of up to 10 weeks, at which point I either compete or do a max lif t test and then change up my routine. 7. You’ll want to sta rt deadlift tra ining with the bar positioned on the loor, but consider including some deadlift training from the platform in each workout as well.
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This will help you get stronger in the upper portion of the range of motion (the lockout), meaning you’ll get better and better at inishing. Using an adjustable power rack, you can set up with a platform so that your starting point matches up with your weakest link in the deadlift motion — most likely the very top of the motion or with the bar the around knee position. Try different platform heights. You can even use a very high bar position and heavier weight, as it allows you to overcome the fear of going extremely heavy with a total t hat you might not be able to lift from t he loor (at least not yet). If your weak spot is at the point where you’re lift-
WORLD’S STRONGEST MAN DEADLIFT, BACK & CORE WORKOUT EXERCISE
SETS
REPS
Deadlift From Floor
9
12, 8, 6, 5, 4, 3, 2, 2, 2
Deadlift From Rack (Platforms)
4
6, 4, 2, 2
Barbell Shrug Lat Pulldown
4 4
10, 8, 6, 6 8, 8, 8, 8
Bent-Over Barbell Row
4
6, 6, 6, 6
Seated Cable Row
4
8, 8, 8, 8
Plank
3
To failure
Side Bridge
3 per side
To failure
ANCILLARY BENEFITS For best results, perform your upper and middle back and core movements on the same day you perform deadlifts. I believe this is superior for strengthening your entire body as a unit, which will enhance your ability to pull heavy deadlifts. But begin with the deadlifts before moving onto these other exercises. (See the chart above for my workout.)
ing the bar from the loor, I’d suggest deadlift ing from a deeper bar position. This is accomplished by standing on a small podium to elevate your feet above the height of the bar as it sits on the loor. I often do a few sets of these after regular deadlift s from the loor. Finally, to improve your deadlift starting power, you can use bands at tached to the ends of the ba r. Using them will increase your explosive power from the base and your inishing strength at the top.
Zydrunas Savickas has won fo ur World’s Stronges t Man title s and has
successful deadlift program is nutrition. If you are pulling heavy weights on an ongoing basis, your body can easily slip into an overtrained state, even if your program is carefully mapped out. Along with getting enough sleep every night — an often overlooked element — you must ingest adequate calories and nutrients. I eat balanced meals every three hours to be certain I have all the necessary nutrients at the ready in my body. I also use protein and other supplements to enhance my recovery and growth. My favorite is MHP Up
Your Mass weight gainer, with 62 grams of protein and 810 calories per serving, to feed my muscles. I also use MHP’s Dark Matter and ProbolicSR after every session, and recently added the company’s Fit Trainer preworkout product for energy and power. With these supplements and enough food, I am able to fuel my body to get stronger — and so can you. Remember, to do a max deadlift in competition is much easier when you’ve mastered the proper approach in your precompetition phases. In addition, to be the strongest you can possibly be, there’s one rule you must follow as you put in the t ime and reps over weeks and months — believe in yourself that you can and will be able to lift the weight you’re striving for. For anyone after a bet ter, more powerful physique, deadlifts can make a huge faster and further toward your ultimate goals.
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UNBREAKABLE
By Guillermo Escalante, DsC, ATC
EQUAL OPPORTUNITY GAINS IN DEVELOPING YOUR PHYSIQUE, EVERY MUSCLE GROUP
FIND BALANCE AND PROTECT YOURSELF FROM INJURY. The word “equality” usually arises when talking issues best left for politicians, sociologists and community activists. Here, we’re sidestepping the more controversial aspects of the concept for one that engenders more unanimous agreement, at least among exercise physiologists and personal trainers. The equality we’re talking about focuses on workout design. And while
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the idea of training equality — hitting all your bodyparts in a balanced approach — is universally appealing, the actual pract ice is often found lacking among most weight-training enthusiasts. For proof, take a quick glance around your gym. W hat you’ll ind is a sea of well-developed “mirror muscles” of the chest, shoulders and arms, always in sight and thus never far out of mind, often perched atop spindly legs and paired with a lacking back, among other forgotten reaches of the human frame. The problem isn’t simply limited to aesthetics. Developing some muscle groups while paying less attention to others can create physi-
ological disparities that can lead to signi icant injuries down the road. If you ind yourself facing such asymmetry, the irst step is to reassess your training plan. In the long run, you’ll want to devise a program that targets the agonist, antagonist and auxiliary muscles uniformly. And in the short run, if you’re facing some serious imbalances, you’ll need to hit the lagging bodyparts with more frequency or volume in order to reestablish balance, while a lso attending to sma ller, often overlooked areas such as the rotator cuf fs, rhomboids, lower traps and hamstri ngs. The table on the next page identi ies muscles that are commonly
F F I E R T R E B O R Y B O T O H P
THE EQUALIZERS: SIX COMMONLY NEGLECTED AREAS AND HOW TO FIX THEM while holding a cable pulley or resistance band
1. HAMSTRINGS VISUAL CUES OF A PROBLEM
Increased lordotic curve (a larger-thannormal curve in the lower back region)
4. RHOMBOIDS, MIDDLE TRAPEZIUS
POTENTIAL INJURIES VISUAL CUES OF A PROBLEM
Hamstring strains EXERCISES TO IMPLEMENT
Romanian Deadlift, Lying Leg Curl, Seated Leg Curl, Single-Leg Curl, Glute/ Ham Machine Raise 2. ROTATOR CUFF/EXTERNAL ROTATORS (SU PRASPINATUS, INFRASPINATUS, TERES MINOR) VISUAL CUES OF A PROBLEM
Rounded/forward shoulders POTENTIAL INJURIES
in biceps long head EXERCISES TO IMPLEMENT
Rows and pulldowns, squeezing the shoulder blades together 5. LOWER TRAPEZIUS
N/A VISUAL CUES OF A PROBLEM
POTENTIAL INJURIES
EXERCISE TO IMPLEMENT
Keeping the shoulder down and elbow by the side at a 90 degree angle, rotate the hand from the midline outward while holding a cable pulley or resistance band 3. ROTATOR CUFF/INTERNAL ROTATOR (SUBSCA PULARIS)
Small lower trap, which lies between the middle back and the lower/inner portion of the shoulder blades POTENTIAL INJURIES
in long head of biceps EXERCISE TO IMPLEMENT
Lying prone on a bench, form a “V” by lifting your arms straight from the your elbows locked
VISUAL CUES OF A PROBLEM
6. REAR DELTOIDS
N/A POTENTIAL INJURIES
neglected and suggests exercises that can help bring them up to par. The next st ep, however, is up to you. By assessing your current program and physique, then acting on that hard truth, you’ll protect yourself from progress-derailing injuries. You’ll a lso be much more impressive from all angles, not just those you can see re lecting back at you.
Guillermo Escalante, DSc, MBA, ATC, CSCS, the 2013 NPC Los Angeles Middleweight Champion, is co-owner of SportsPros Personal Training/Physical Therapy Center (4sportspros.com) in Claremont, California, and an assistant professor of k inesiology at California State University-San Bernardino.
EXERCISES TO IMPLEMENT
Keeping the shoulder down and elbow by the side and at a 90-degree angle, rotate the hand from just outside the body toward the midline
VISUAL CUES OF A PROBLEM
Rounded/forward shoulders POTENTIAL INJURIES
N/A EXERCISES TO IMPLEMENT
with elbows elevated
TERMS YOU NEED TO KNOW AGONIST MUSCLES: The prime movers of a instance, the agonist muscles involved in knee extension are
ANTAGONIST MUSCLES: These produce the opposite muscles involved in knee extension are
AUXILIARY MUSCLES: These assist the agonists in doing the muscles are auxiliary to the delts during an
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MAKING GAINS
By The Editors
HAVE YOU CRUSHED YOUR TRAINING GOALS AND MADE GAINS YOU ONCE THOUGHT IMPOSSIBLE? Drop us a line on Facebook or email us at
[email protected] and let us know your incredible success story.
Andy Thompson
Austin Harris AGE: 23 HOMETOWN: Moline, IL
OLD-SCHOOL MUSCLE I was always very active in high school, doing sports like wrestling and track, but I wanted a new challenge. On my 17th birthday, I started weight training a nd haven’t looked back. It ’s been awesome watching my progression over the past six years. I do a threeday split — push, pull, legs — w ith a very old-school approach, focusing on stimulating and not annihilating the muscle groups. I stick to compound movements and moderate volume and train each bodypart twice a week. I’ve also been focusing on mobility work to really try to stay injury-free. I graduated from the University of Iowa and moved to Atlanta for work, and this year I star ted a YouTube channel. Using social med ia to connect with people to answer questions is very rewarding for me and has helped me grow as a person. I want to continue to inspire college students to make quality gains inside the gym and also in their education.
AGE: 29 Hometown: Grand Junction, CO
OVERCOMING CHALLENGES I began taking training and nutrition seriously at the age of 16. I played sports, was in love with the weight room and really enjoyed eating healthy. However, at 23 I was in a major car accident that left me with injuries to my lower spine and neck. Doctors said that my day-to-day life would be a challenge going forward and that working out was out of the question. I refused to accept that, and in 2009 I began a vigorous rehab that lasted several years. After learning how to work around my injuries, I got into better shape than I ever had been. In 2012 I reached my goal of 200 pounds at 4 percent body fat and I haven’t looked back. I plan on doing my irst NPC show in September. I really want to show others that no matter the challenges you are facing you can overcome anything with hard work, dedication and will.
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Edwin Soto AGE: 23 HOMETOWN: Jersey City, NJ
WINNING ATTITUDE I started weight training in high school when I was on the football team. Since then, weight training has been a part of my life and I’ve never looked back. At one point, my life took a downturn. I wa s drink ing every day, smoking and gett ing in trouble with the law. I always wanted to compete a s a bodybuilder, and when they introduced the men’s physique competition, I decided to take tr aining seriously with t he help of my cousin Michael who worked for MHP supplements. I saw my physique quickly change and so did my attit ude toward life. I did my irst show — the Brooklyn Grand Prix — and although I didn’t get irst place, I was a winner in my own eyes, because I realized t hat being humble and having a great attitude will get you far in life.
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primary component to your Post cycle regimen.
ANABOLICS
What Is Pharmapro About? Very few companies test their products using the same rigorous protocols as Pharmapro.
Every bottle of Pharmapro products are tested for: Assay Microorganisms – to screen for bacteria including salmonella and e.coli as well as yeast and molds. Heavy Metals – to screen for lead, mercury, cadmium, arsenic and other toxic metals.
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PharmaPro Inc. Dept. 103 1730 S. Federal Hwy., Unit #270 Delray Beach, FL 33483-3309
E C A L P T E K R A M
FINISHER
By Mike Salazar, ISSA-CPT, IKFF-L2
DESTRUCTION� PROOF DELTS ONE OF THE GREATEST ASSETS OF YOUR SHOULDERS
Are your shoulders a weak link? Try this once-a-week workout, meant as an ancillary to your regular training. You just need a light-to-moderate resistance band, an adjustable bench, pullup bar and access to barbells and dumbbells. THE EXERCISES
Hold an Olympic plate at face level, with feet planted and torso upright, a position you’ll maintai n throughout. Rotate your arms and elbows as you maneuver the weight around your head 180 degrees. HALOS:
Using dumbbells or a loaded barbell, hoist and hold the weight above your head, locking your elbows out. Feel your shoulders sink down. Maintai n a tight neutral spine and hold for as long as OVERHEAD LOCKOUT:
you can. Work your way to one minute, then add 15-second increments over time. Once you reach two minutes, adjust your weights upward. Holding a light pair of dumbbells with a palms facing grip, lie face down on a bench set at a 15 to 30 degree incline. Extend your elbows to raise the dumbbells from shoulder level to form an “I” over your head. Then return to the start and extend the weights back up to form a “Y.” Bring the weights back in toward you, then extend them out to your sides forming a “T.” That’s one rep. IYT RAISE:
Attach a resistance band to an upright ixed object. Stand parallel to the object and reach across your body to grasp the handle. With your triceps against your ribs, pull against the band as EXTERNAL ROTATION:
your arm rotates away fr om the body. DUMBBELL TURKISH GET-UP: Lie on the loor with legs extended, and press a dumbbell to elbow lockout with your right arm. Holding it there, bend your right knee and slide your right foot toward your right hip. Using your left hand and right foot as support, “roll” toward your left side until your torso is upright. Now, lift your hips off the loor by supporting yourself on your left hand and right foot. While your hips are elevated, slide your left knee underneath your body and straighten up. You should be in the bottom of a lunge position while holding the dumbbell in your right hand, arm fully extended overhead. Stand up. To return to t he start, reverse the steps and switch the weight to your left hand to repeat the sequence. Take an overhand grip on a pull-up bar and let your body sink completely until you cannot stretch any further. Now depress your shoulder blades — you should feel your shoulder blades pull down and inward as your body rises slightly. Repeat for reps, pausing for a breath at each peak contraction. SCAPULAR RETRACTION:
THE WORKOUT
Run through this regimen one or two times.
EXERCISE Halos (with a plate) Overhead Lockout IYT Raise External Rotation (with resistance band) Dumbbell Turkish Get-Up Scapular Retraction * Hitting each of the three positions equals one rep.
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REPS/TIME 30 sec. each direction 1 minute 10 reps* 1 minute per arm alternate, 5 per side 1 minute
F F I E R T R E B O R Y B O T O H P
THE ORIGINAL PRE�WORKOUT IGNITER. RE�ENGINEERED.
Fuel your body with advanced ingredient technology to help push you past your previous limits.
EXPLOSIVE ENERGY
ENHANCED ENDURANCE
MAXIMUM PERFORMANCE
For more information and special offers, visit:
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. NOX-PR1 ©2014 BSN® For best results supplements should be taken as directed over time,at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
