muscle media sept15

7/25/2019 Muscle Media Sept15

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BUSTED

5

THE ULTIMATE BUILD & BURN PROGRAM

M U S C L E M E D I A

F I T N E S S M A G A Z I N E

m u s c l e m e d i a o n l i n e . c o m

RAZOR-RIPPE

ABSTHE

BESTFAT BURNE

FATLOSSMYTHS

GREG PLITTREMEMBERING

A LEGEND, A HERO 1977-2015

AT MORE FAT...

GET BIGGER& LEANER

ESS MAGAZINE

ORMEN

PTE M B E R 2015

6-weKettleb

FATLOSSProgra

GET SHREDDED

FAST


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INTERVIEW WITH

DR. MARVIN HEUER

DITOR IN CHIEF

Mack Alavi

DITORsica Alavi

REATIVE DIRECTORatthew iger

USINESS DIRECTORnielle McVey

USINESSOORDINATOR

menico Bevilacqua

FEATURES

10 |ASK HE DOC

12 |5 FA LOSS MYHS BUSED

19 |PERIPHERAL HEAR ACIONPHA RAINING

24 |HE FIGHER DIEFOR MEN

Contents

CONTRIBUTORS

Christian Finn

Pauline Nordin

Josh Bryant

ony Monchinski, PhD

Kim Goss, MS,Te Poliquin Group

Stephane Cazeault,Te Poliquin Group

Dr. Michael Camp,DP, CSCS, PES, CES

Roger Lockridge

Joseph Palumbo

Noah Bryant

Craig D. Marker Ph.D

ACCOUNTING

Sonal Sharda

DIGITAL MEDIAChristian Garces

ADVISORY BOARD

MEDICALDr. Marvin Heuer

PHYSICALPERFORMANCE

Joseph Palumbo

THIS MONTH...

24

ON HE COVER...

GREG PLITT

Photo By: Pavel Ythjall

IGHTERDIET

HE

FOR MENThe Ultimate Fat Loss Program

10

GET SHREDDEDFAS

FOR MEN


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NUTRITION

94 | DON EA HIS FAIF YOU WAN HIGHESOSERONE

96 | CHOLESEROLSROLE IN ESOSERONEPRODUCION

100 | EA MORE FA... GEBIGGER & LEANER

102 | FOOD ORDER IMPACSGLYCEMIC LOAD

102 | NORDIC DIE EA LIKEA VIKING O GE RIPPED

Contents

TRAINING

78 | GO HIGH INENSIYRAINING O GESHREDDED

80 | 45% HIGHER FABURNING WIHHIS EXERCISE

81 | BES AB EXERCISES

82 | BENCH BARBELLPRESS VS SMIHMACHINE PRESSOFF

84 |WILL SWEAINGMORE INCREASEWEIGH LOSS?

SUPPLEMENTS

86 | CLA: HE FA HAMAKES YOU HIN

88 | NEW SUDY: CREAINESUPPRESSES NEWFA FORMAION

90 | HE BES FA BURNER CAFFEINE VS GREEN

EA VS YROSINE

92 |WHEY, LEUCINE &VIAMIN D

PRESERVES MUSCLE

SUBSCRIBE TODAY!

Walk through the mud in life, if you ever want toget to the higher ground- Greg Plitt

On the cover this month of Muscle Media is the late Greg Plitt. Trough

his entire life, Greg dedicated his life to fitness. Plitt was a former US ArmRanger and West Point graduate. He served as an Army Ranger for five y

and attained the rank of Captain. He was a company commander respon

for over 180 soldiers. He also qualified for Airborne and completed morethan 2,000 parachute jumps. Greg has had more than 200 fitness covers;

other fitness model comes close to this number. Greg inspired people all

the world with his physique and diet plan but was known for his no holdbarred approach to fitness. I was deeply saddened by his death on Januar2015, however his legacy and images will live on. Be sure to check out G

inspiring images on page 24.

Its legitimately shocking how many myths and fallacies exist about fat lo

that are constantly circulating throughout the fitness industry. Like manypeople, I followed the advice of fitness trainers and was told, Dont eat c

after six oclock, Do cardio first thing in the morning on a empty stoma

or ake arginine before bed time for fat loss. In this months Muscle Mits a special Fat Loss Edition with every article based on the latest scientifi

approach to losing fat through training, nutrition, supplementation, andWe include all the top scientists and trainers that bring you the newest fa

information, so we are giving you the tools, but its up to you to use them

In Good Health,

Sincerely,

Siamack Alavi

CEO and Editor in ChiefMuscle Media Magazine

musclemediaonline.com


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Available at:

e statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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MUSCLE MEDIA SEPTEMBER 2015

Marvin Heuer, M.D. F.A.A.F.P.,

is an internationally recognized

and respected research physician

with over 30 years experience in

international and domestic clinical

research and pharmaceutical and

nutraceutical development. Along

with the practice of medicine, Dr.

Heuer has served as Worldwide

R&D Director for companies such

as IntegraMed America, SmithKline

Beecham Pharmaceuticals (now

GlaxoSmithKline), Wallace

Laboratories (now MedPointe),

Ayerst Laboratories (Now Wyeth

/ Pfizer) and Chief Science

Officer for Iovate Health Sciences

International. Dr. Heuer fostered the

development of over 50 prescriptionpharmaceuticals many of which are

in use today. He has also formulated

over 250 nutraceuticals in the

bodybuilding and sport supplement

industry with over 300 patents

applied worldwide in sports and

muscle physiology.

Dr. Heuer, since the banning of ephedra, and nowthe recent ban on 1,3-Dimethylamylamine, there hasbeen a hole left in the fat burning supplement market.

What are the best over the counter fat burning singleingredients that you would recommend that are stillavailable on the market?

I dont think that today there is a single ingredient thatwill act as a magic bullet. But quite the opposite, I thinkthat current literature supports the use of combinationof ingredients in order to create a synergistic effect.Meaning that the effects of the ingredients get amplified bycomplementary nature of such ingredients. A good simpleexample of this is EGCG and caffeine, where the net effectis amplified from what it is observed from individual studies.

What are some of the biggest myths with the use of fat

burners? What are some of the mistakes that you seewith the use of fat burners?

One of the biggest misconceptions is that by taking a fatburner one can simply lose weight without putting anywork into it. Supplements as the name entails are meant tosupplement your workout/exercise regimen and help youachieve your goals.

Do you recommend that people use fat burners yearround, is it safe?

Fat burners are not designed to be used all the time. Teyare meant to be used short-term combined with a diet andexercise regimen in order to help get rid of stubborn fat. Aswhether they are safe, most supplements are designed withgenerally recognized safe ingredients and as such should besafe when used as directed. So I dont believe they are unsafebut if you are using them year round maybe should questionwhether you should modify your diet and exercise regimen.

In addition some ingredients mightcreate a certain tolerance and losetheir effectiveness in which case itwould be wiser to cycle on andoff the supplement for maximumeffectiveness. For example, severalstudies have shown that there isbeta-receptor downregulation onadipose tissue with stimulant use,so I recommend cycling fat burners toprevent receptordown-regulation.

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Does it matter when you take fat burners?Do they have to be taken on an emptystomach to work best?

Anytime one takes a supplementon an empty stomach thisaccelerates uptake but thisdoes not necessarily mean itworks better it just might workfaster. In general I recommendmy patients to consume theirsupplements with food in order tominimize any GI side effects and toextend the effects over a longer period of time.

Whats the best type of protein to take ifyour goal is to lose body fat? Does it matter

whether it is whey or casein?

Ideally a combination of the two would be themost effective but if I had to choose one or theother I would choose casein. Tis is because it aslower digested protein and it will prolong satiety.

Most bodybuilders and people lookingto lose weight use low carb diets andsupplement with healthy fats. Tere hasbeen an overwhelming amount of researchregarding the replacement of saturated fatswith healthy fats such as olive oil, avocado,coconut oil, CLA, etc. What are yourrecommendations for healthy fats? Do youhave a preference for athletes and fitnessenthusiasts to use while dieting?

I recommend all my patients to take omega-3sbecause of all the great health benefits they have.

Tey have not been studied as toughly for dietingas for other indications, but they have excellentanti-inflammatory properties that will aid inthe process, especially if you are an athlete andare pushing yourself to the limit. Another greathealthy fat is CLA. CLA is the only fat, that Imaware of, that has been shown to assist in longterm fat loss, making it a perfect supplement forfat burning.

Whats the biggest problem that you semost fat burners on the market?

Most fat burner products are very one-dimensional. What I mean is that most otend to focus on one aspect or two, but the rest. Tis is obvious when looking aingredients. Some are mostly all thermowith some stimulants, others just have antioxidants with a couple vitamins, bu

forget the complexity of the problem at h

You recently developed the Elevate Seriwith Infinite Labs which is going to bereleased soon. What separates Elevate Final Cutz from the other fat burners omarket?

Yes. When I formulatedthe Elevate series fatloss product I tried toremember that it is acomplex problem we aretrying to tackle and thatit requires a complexresponse. In order to dothis, I designed a productthat acts on differentmetabolic pathways inorder to have the greatestpossible success.Ive combinedingredients that with dietand exercise will synergistically promote leanincrease calorie expenditure, fat oxidation, dappetite, regulate blood sugar, as well as othmechanisms to promote fat loss.

Why did you include Creatinol-O-Phoin your new fat burner?

COP (not to be confused with creatine) stabthe sarcolemma and allows skeletal muscle cheart muscle cells to function longer and at pH. It acts as an intracellular buffer. Tus, alonger runs and more reps during your work/ exercise routine. Tis can result in an increlean mass.

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INTERVIEW WITH

DR. MARVIN HEUER

EXCLUSIVE


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According to the Oxford English Dictionary, a myth is a

widely held but false notion or a fictitious person, thing,

or idea. A myth is like a virus, and can spread very quickly.

Somebody says something, somebody repeats it, and then you

repeat it. Suddenly, its become a fact. Writers will

often regurgitate each others mistaken facts ratherthan invest the time and effort necessary to dive

into the research and get the facts for themselves.

To help you separate fact from fiction, Ive taken a closer look

at five popular fat-loss myths and half-truths that are still

widely believed, despite strong evidence to the contrary.

By Christian Finn

5FATLOSSMYTHS


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Some say that steady-state cardio will robyou of your hard-earned muscle and sabotageyour attempts to get lean.

Te solution, they claim, is to do intervaltraining instead.

Its true that there are a handful of publishedstudies to show that interval training leadsto a faster rate of fat loss than steady-statecardio [8]. But there is also research outthere to show the exact opposite; that steady-state cardio leads to more fat being lost thaninterval training [2].

elling people about the research thatsupports your point of view while ignoringthe rest is known as cherry picking. Itsa little like reviewing a movie based onthe trailer alone youre only seeing thegood stuff, and the impression you comeaway with is based on an extremely limitedamount of information.

By itself, low-intensity steady-state cardio isnot a particularly effective way to drop thepounds. But its important to remember thatsteady-state cardio is an umbrella term thatcan refer to many different forms of exercise,ranging in intensity from low to medium tohigh.

Lumping them all in the same categoryignores the fact that 30 minutes of coastingalong on the elliptical machine whilewatching V and sending text messagesrequires substantially less energy than thesame amount of time spent cycling up asteep hill as fast as humanly possible. Bothare forms of steady-state cardio. But the

latter is going to burn a lot more caloriesthan the former.

Tere are many different ways to do cardio.All of them have their place at different timesand for different people. Tink of intervaltraining as a tool in the box, rather than themagic bullet that some are claiming.

MYTH 1

Interval trainingworks better thansteady-state cardio

for fat loss.

Some say that sugar will make you fat,weak and depressed faster than Samsonlosing his strength after a visit to

the barbers.

But is it really that bad?

When total calorie intake is matched, mosthuman studies show little difference in weightloss with a diet containing lots of sugarcompared to one containing almost no sugarat all.

In one trial, researchers from Duke UniversityMedical Center found no significantdifference in the rate of weight loss with lowsugar (4% of total calories from sucrose)versus high sugar (43% of total calories fromsucrose) diets [3].

In a review published in the American Journalof Clinical Nutrition, Dutch researcher Wim

Saris looked at a number of different studieson the subject of sugar and weight control [4].

His conclusion?

Tese weight-loss studies with different typesand amounts of carbohydrates including highand low sucrose do not indicate that weightloss is impaired by high-sucrose, energy-restricted diets.

If you want to lose fat, eating less of the f

that you know isnt doing you any good -

cakes, cookies, chocolate bars, ice cream a

so on - is a step in the right direction. Bu

thats not because there is one single nutr

in there thats making you fat. Its becaus

cakes, cookies, chocolate bars, and ice cre

taste very nice. Teyre an extremely easy

highly enjoyable way to provide your bod

with more energy than it needs - energy t

will eventually end up stored as fat.

Contrary to what the zero sugar brigad

might tell you, eating less sugar doesnt hto mean eating no sugar at all. Sugar does

not make you fat. Putting sugar in your

coffee is not going to stop you from losin

weight. As long as you account for it in y

daily carbohydrate budget, including som

sugar in your diet isnt going to have a big

impact on your results.

MYTH 2

Sugarmakesyou fat.


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MYTH 3

Body fat scales tellyou how much fatyoure losing.Te main selling point of a body fat scale isits ability to accurately monitor the impact

of your diet and training program.

Is what youre doing working, orare you just wasting your time?

Unfortunately, much of the data they churnout is highly unreliable. Body fat scales use amethod known as bioelectrical impedance to

estimate your body composition. Tey runa light electrical current through your body,measure the degree of resistance to the flow

of the current, and then use this informationto estimate how much body fat yourecarrying around.

Perhaps the most obvious limitation witha body fat scale is that it will miss out largesegments of your body. Stand on a set of

foot-to-foot body fat scales and the currentwill simply go up one leg and downthe other.

So youre really only measuring how fatyour legs are. Even with devices that place

electrodes on your hands and feet, the resultsare not particularly accurate.

In one study that looked at changes in

body composition in a group of malebodybuilders, researchers compared severalbody fat tests with something called the

4-compartment model, which is currentlythe gold standard when it comes topredicting body composition [5].

Bioelectrical impedance was the leastaccurate of all the methods, with a margin

of error as high as 8%. Tat means youcould train hard and diet for a month ortwo and lose 4% body fat. But bioelectrical

impedance might show that your body fatwent UP by 4%.

Body fat tests are less of a measurementthan they are a prediction. And just likethe predictions from economists, football

pundits and stock market analysts, many willturn out to be wrong.

Its true that insulin has an important role to playin fat metabolism. However, claims that high

levels of insulin make you store fat no matterhow many calories you eat, or that you can eatas much protein and fat as you want without

gaining weight, are grounded more in sciencefiction than science fact.

When you eat a food high in protein (such as beefor whey protein, for example), insulin levels willrise. Tats despite the fact that blood sugar levels

stay pretty much the same. In fact, some protein-rich foods have been shown to raise insulin levelsto a greater extent than their high-carbohydrate

counterparts.

Research also shows that its possible to lofat with widely varying levels of insulin.In one study, Australian researchers took

a group of overweight or obese subjectsand put them on one of three differentdiets low carbohydrate, low fat and hi

unsaturated fat [1]. Te low carbohydratdiet led to a 33% drop in insulin levels.Tere was a 19% fall on the high unsatur

fat diet and no change on the low fat diet

If insulin was really so important when it

comes to getting lean, youd expect to seegroup with the lowest insulin levels losingthe most fat, and the group with the high

levels of insulin losing the least fat. But thnot what happened. Despite the variationin insulin levels, there was no significant

difference in the rate of fat loss on all thrediets.

MYTH

Youll read a lot about insulin turningoff the fat-burning switch, and thatyou wont make any progress if yourinsulin levels are out of whack.

Te key weight lo

is to contryour insulin

levels.


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MYTH 5

Eating lateat nightstopsyoufrom

losing fat.

Youve heard it said that you should eat

reakfast like a king, lunch like a prince, and

dinner like a pauper. Calories, especially those

oming from carbohydrates, are supposed to

e more fattening when theyre eaten at night.

Yes, there is research to show that people

ating a large breakfast and small dinner

ose weight faster than those eating a small

reakfast and large dinner [6]. But theres

lso research showing the exact opposite - thateople who eat larger meals later in the day

ose more weight when theyre dieting [7].

You can drop fat with a wide variety of

diets and meal timing patterns, but its

our ability to stick to the diet thats more

mportant than anything else. If you find

that the conventional large breakfast and

small dinner advice leaves you hungry, try

doing it the other way around. Its up to

you to choose the method that fits you and

your lifestyle. Teres no strong evidence to

suggest that either dietary strategy delivers

vastly superior results.

References1. Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PM. (2006).Comparison of isocaloric very low carbohydrate/high saturated fat and highcarbohydrate/low saturated fat diets on body composition and cardiovascularrisk. Nutrition & Metabolism, 11, 3:7

2. Keating, S.E., Machan, E.A.,OConnor, H.., Gerofi, J.A., Sainsbury, A.,Caterson, I.D., Johnson, N.A. (2014). Continuous Exercise but Not HighIntensity Interval raining Improves Fat Distribution in Overweight Adults.

Journal of Obesity, 20143. Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, BrownlowBS, Plaisted CS, Lin PH. (1997). Metabolic and behavioral effects of a high-sucrose diet during weight loss. American Journal of Clinical Nutrition, 65,908-9154. Saris WH. (2003). Sugars, energy metabolism, and body weight control.

American Journal of Clinical Nutrition, 78, 850S-857S5. van Marken Lichtenbelt WD, Hart gens F, Vollaard NB, Ebbing S, KuipersH. (2004). Body composition changes in bodybuilders: a method comparison.Medicine and Science in Sports and Exercise, 36, 490-497


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PERIPHERAL HEART

ACTION TRAINING

THE KEY T

BURNING FATAN

PRESERVING MUSCBy: Noah


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osing fat and increasing overall tness are

mong the most common reasons people begin

n exercise regimen. These goals sound easy

ough to accomplish, but without hard work

nd a smart plan, that stubborn fat is not

oing to come off!

here are lots of methods that can be used

accomplish these goals. But time is of the

sence, so whats the best and fastest way?

rguably, the most efcient way to burn fat

nd increase overall tness (while maintaining

uscle mass) is called Peripheral Heart Action

PHA) training. Like many training methods,

HA is a simple concept with a complicated

ounding name. Think hardcore circuit

aining.

HAT IS PHA?

he basic concept of PHA training is to

lternate between exercises of the lower and

pper body in a large, multiple exercise sequence.

his forces the heart to work hard by having to

hunt blood up and down the body to the different

uscles you are working. It also allows the trainee

o more easily avoid muscle fatigue.

he problem with a lot of circuit training

orkouts is the excess of lactic acid build up. The

uscles fatigue before you get a chance to tax the

ardiovascular system. So, while these circuits may

ncrease local muscular endurance they lack the

bility to increase overall conditioning and tness.

ith PHA training this phenomenon is avoided

ltogether. Because you are alternating between

ifferent muscle groups, your muscles are getting

ufcient rest between exercises. This allows you to

rain harder and longer!

HA training is not for the faint of heart or

he ill conditioned, this is a very taxing method

f training and should only be performed by

ndividuals who are already considerably t.

ith PHA training the goal is to keep your heart

ate elevated at 80% of your max heart rate. The

asiest way to do this is to wear a heart rate

onitor and adjust your rest periods depending

pon your heart rate. If you go above 80%, slow it

own. If you exceed 80%, speed it up!

f you dont have access to a heart rate monitor,

ont worry! Use your body and its performance as

our guide. Rest just as long as needed to complete

he next lift without missing a rep. If you think

here is no way you can perform a set, rest 30

econds and then go for it. This is not an exact

ethod, but it will get the job done.

Pendlay Row 6-10 reps Reverse Hyper 10-12 reps Skull Crusher 10-15 reps Step-Ups 10-12 reps Crunches 20-40 reps

Repeat sequence 3 twicemore for a total of 3 timesthrough.

Sequence 3Sequence 3

BASIC GUIDELINES FOR PHA TRAINING

Alternate between upper body and lowerbody exercises. (ex. shoulder pressfollowed by squats)

To get the most out of PHA training,choose compound, free weight exercises(ex. multi-joint movements like the benchpress, squats, dips, deadlifts, pullups,etc.)

Start with 5 exercises per sequence;2 upper body exercises, 2 lower bodyexercises, and a core exercise.

Perform the sequence 3-4 times beforemoving to the next sequence.

Start with 3-4 sequences per workout.

Do not rest between exercises!

Keep the rest to a minimum betweensequences.

Monitor your heart rate and adjust yourintensity depending upon your heart rate.You want to keep your heart rate at 80%of max.

This might look like an easy workout, but b

me, it is brutal! PHA training is one of the

best ways to increase overall tness, burn fat

preserve muscle at the same time. It is also

for those who are short on time; you can eas

this workout during your lunch break!

Another benet of PHA training is that you d

need any special equipment. This method can

employed at nearly any gym in America. You j

need a plan and a willingness to work hard.

Lombardi, G. (n.d.). Peripheral Heart Action raining. SRENGH ANDCONDIIONING JOURNAL Strength and Conditioning, 19-19.

SAMPLEPHA

WORKOUT

Bench Press 10-12 reps Straight Leg Deadlift 10-12 reps Barbell Bicep Curl 12-15 reps Split Squat 10-12 reps Ab Wheel 6-10 reps

Perform sequence 2 three times while using yourheart rate to dictate rest times. Remember, keep yourheart rate at 80% of max. Once youve nished with thissequence, proceed to sequence 3.

Overhead Press 10-12 reps Front Squat 10-12 reps Pullups 6-10 reps GHR 5-10 reps Russian Twists 10-20 reps

As you can see, we have two upper bodyexercises, two lower body exercises and oncore movement. Do this sequence straightthrough without taking a rest betweenexercises. Depending on your heart rate, tlittle to no rest before doing this sequenagain. Repeat this sequence a total of 3 tbefore moving on to sequence 2.




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FIGHTER

DIET

THE

FOR MENby Pauline Nordin

The Ultimate Fat Loss Progr


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MUSCLE MEDIA FOR WOMEN JULY 2015

If you wanted to transform

your body, more than likely

you would want to choose

a coach that practices what

he or she preaches. Pauline

Nordin is just that person,

she has spent the better part

of her career finding out the

best way to lose fat and gain

muscle through trial and

error and has developed a

revolutionary system called

the Fighter Diet. Dont be

misled to think that this

program is just for fighters;

its currently being used by

athletes all over the world,

from fitness competitors

to the average guy looking

to get in shape. Nordin,

is a native of Sweden who

lives in Los Angeles and

makes a living as a fitness

expert. Shes a former

bodybuilder and trained the

winner on the Scandinavian

version of Te Biggest

Loser. Nordin is 5 feet

2 inches tall, weighs about

117 pounds, has a body

fat percentage between 7

percent and 10 percent, and

has biceps that measure 12

and a half inches cold. Her

all-time best deadlift is 265

pounds.

Pauline is not a

genetically gifted

person; instead sh

built her physique

on hard work and

diet. Nordin is

known for her NO

BULLSHI train

advice and advoca

training smarter, nlonger. When No

was asked what is

single best exercis

advocates deadlif

Nordin describes

Fighter Diet as b

lean for 365 days

year, without feeli

like youre starving

Muscle Media sat

with the creator o

Fighter Diet for M

get her thoughts o

training and nutri

philosophies.

How many guyswould like to beable to lift morethan double theirbodyweight?


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How was Fighter Diet for Menstarted?

I created Fighter Diet backin 2007, when after years oftrying to figure out how to staylean and build muscle without

feeling like I was starving allthe timeit one day came tome how to do it. I launched iton the internet and it generateda lot of interest and dedicated

followers, primarily females. Itgot the men interested too, sincethey saw what I as a woman

could accomplish naturally, andgot curious about how it wouldapply to a male who is obviouslysuperior to building muscle.

Men too struggle with aravenous appetite, yet want tosport a lean and buff physique.Im known for my unisex appealand my message attracts both

genders, so thats how I got moreand more men to try FD andthey praised my program overthe internet. A few years ago, Irealized I needed to provide amens guide, and to make surethere is no confusion: FD works

for bothmen and women.

I hired my friend AlanCummings, U.S. Marine, todemonstrate all exercises in thebook and added information onhormones and gym etiquette formen. It was a hit.

Is the Fighter Diet Just forMMA athletes?

Not at all. Ive workedwith many MMA athleteswho needed to cut for fightswithout losing strength andstamina, however, the termFighter Diet comes fromthe mindset required for alean physique: disciplineand dedication. It takesthe strong mind of a fighterto persevere, stay tough,resilient, and go that extra

round needed to achievethe ultimate shredded body.Tats why its called FighterDiet.

What are the trainingphilosophies based aroundFD? Does FD advocateinterval-based training?Or is it more like abodybuilding program?

Fighter Diet is a lifestylethat entails diet, mind, andworkouts. Intervals are partof it, bodybuilding stylehigh-volume workouts are

part of it since they createthe most amazing lookingbodies, but theres a place forlow volume, high intensityas well. All tools in thebox are needed to keep onbuilding muscle.


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What are the nutritionphilosophies based aroundFD? Do you advocate lowcarb diets? Paleo based diets?

Te main principle is toprevent overeating, byovereating. Te problem withdieting for cuts is you gethungry and stuff yourself with

junk! So how do you avoidit? By not giving your body achance to get that hungry. Temain staple of carbs is from

veggies.

What are some of the biggestmyths based around the FDprogram? What can a userexpect from following theFD program?

1. Tat Fighter Diet is avegan diet. Not true at all.

2. Fighter Diet works only forwomen.

3. You cant build muscleeating so many veggies.

4. Its a low carb diet. (Peopleforget veggies in volume do

have carbs).5. Tat its not sustainable

long term.

Ha! Ive been doing this foralmost a decade and Im just

getting better and better withmy physique each year.

Here are some nutrition pointers fromFighter Diet:

Its flexible. You want to eat 8meals a day, or 3? Its your call.

It can be done anywhere in theworld, simply SWAP foods forthe ones you HAVE locally that fitthe bill.

No diet is healthier than one withemphasis on vegetables. Betterhealth = better workouts = a

better looking body.

You get diet breaks. You can do itclean style with carbs/sugars ORyou can choose to include treatmeals.

You choose WHEN you want toeat. Want to train fasted? Want toeat first, and then work out? Yourcall. Want to split workouts up?Its your choice.

No supplements required.Encouraged, yes. But stilloptional. You can swap proteinpowders with real food if you

prefer.

No rule applies to everyone. Ahard gainer doesnt eat the samething as a hard loser!


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What can users of the FDrealistically expect to obtain fromthe program?

Leaner body, more muscle, not havingto go off your diet due to it beinga crash diet or leaving you hungry,healthier blood work (since yourdiet will include the most nutritious

foods on earth in abundance), lowercholesterol, better skin, hair and nails.

What supplements are

recommended from the FDprogram?

FD whey protein, Greens, FD Burn& Pump.

It seems the FD has a big militaryfollowing. Explain how FDhas gotten such a huge militaryfollowing.

Tat all started when my picturewas being used as a collage designedby some Marines. It went viral andI was approached by Marine Corps

imes Magazine, who wrote a storyabout it and put me on the cover.After that, it all exploded. I have alot in common with the military sincemy mindset is quite military style,thriving off discipline. I support thetroops and launched a specific military

prep guide to help aspiring militarymembers get fit for boot camp. I sendout motivational posters for deployed

American Military members probono, its my way to thank them fortheir service.

What are the biggest mistakesathletes are making in terms oftraining in the gym?

Forgetting their goals. You needto train and diet for your goals.

Be specific. Tis is forgotten whentrends come and go about what todo and how to do it. No one modelof training works forever, you needto always strive to improve your

program.

What are the biggest fat loss mythsthat the FD has proven wrong.

1. Tat you get fat from eatingyour biggest meals late at night.(wrong.)

2. Tat you need to eat six meals a

day. (wrong.)3. Tat you cant stay super lean all

year round. (wrong.)

Be sure to visitwww.fighterdiet.comfor Paulines complete training andnutrition plans.


19/55

By Josh Bryant

JUMPINGYOUR WAY TO

FAT LOSS

SEE THE WORKOUT


20/55


For centuries prize fighters have reapedthe benefits of jumping rope, helpingthem become more mobile, agile andhostile in the game of fisticuffs. Withexception of a few heavy weight outliers,fighters are lean. Tink about it, if youare required to fight within a weightclass, any excess body fat is a liability.

Now you may not have any immediateplans for a pugilistic debut, but withsummer here, odds are your training goalsinclude shedding body fat. Jumping rope

can help do just that and furthermore, youwill gain the asset of increased athleticismby default.

Fat lossTankfully, logging countless hours on the same, boring

piece of cardio equipment or putting in endless miles of

joint-destroying, testosterone-ridding road work is no

longer in vogue.

Jumping rope can burn upto 1000 calories per hour...

Now you are probably thinking, if jumping rope

great, why arent famous personal trainers and ot

fitness celebrities singing its praises?

Money talks! Hardly anyone makes money if buy a five dollar jump rope; jumping rope benefi

no one but you.

Te Workout

Now that you understand the benefits of jumpin

rope, lets look at an effective jump rope routine

Start by jumping rope 30 seconds and resting o

minute for six sets. Depending on ability, add

seconds per week or workout, without increasi

the rest interval.

Make it your goal to complete six sets of three

minutes of jumping rope, with a one-minute res

interval.

Once you complete this, start deducting five sec

per workout from the rest interval. Te goal is t

make to a 30-second rest interval, while jumping

rope for six sets of three minutes. Once this is

accomplished, body fat will have melted off and

conditioning will be at a whole new level.

I recommend starting this program by

jumping rope two to three times per week

Jumping rope leaves no excuses; you can dit in your driveway, at the gym, or in a hotroom. Jump ropes are light and portable.

Jump your way to fat loss and a new level athleticism.

As close to unanimous consensus as the fitness

community can come, folks in the trenches and labs

now agree that interval training is superior to long,

slow cardio for fat loss. One of the best forms of

interval training is jumping rope.

Jumping rope can burn up to 1000 calories per

hour, making it one of the most efficient fat-burning

workouts available. Unlike other forms of interval

training that are much more stressful on the Central

Nervous System (CNS), muscles and connective tissues

are also spared significant stress while jumping rope.

How?Jumping rope works muscles throughout the

entire body and develops lean muscles in all

major muscle groups. Of course, jumping ropeoptimizes conditioning and maximizes athletic skills

by combining agility, coordination, timing, and

endurance. At the same time, it helps burn body fat;

increases your prowess from the field of play to playing

the field; from the bar room to the board room.

Further BenefitsSynergy can be explained simplywith this equation

1 + 1 = 3with jumping rope all of a sudden

1 + 1 = 4


21/55


John Meadows first

competed on a bodybuilding

stage when he was 13 in

1985. Tirty years later, he

won his division at this Julys

NPC Universe, earning his IFBB Pro card.

Meadows is known for his extreme level of

conditioning and his unorthodox training

and dieting protocols. Hes a coach to

many Bodybuilding, Fitness, Physique and

Bikini athletes. Here, Muscle Media talksfat loss and nutrition with the man behind

Te Mountain Dog Diet.

Interview by ony Monchinski, PhD


22/55


A lot of people reading this might not be familiarwith youwhy do you call your training andeating Mountain Dog?

It originates back from a user-name I had on somemessage boards a long time ago. Mountain Dogrefers to actual Bernese Mountain Dogs, which is abreed Ive had for the last 13 years. Sorry this isntanything real extravagant about eating--its justabout a dog I love. I was writing my thoughts abouttraining and nutrition on these forums, and peoplewould start to say, Oh, thats a Mountain Dog-this,or Tats a Mountain Dog-that. Te name stuck. Itnever went away and I just rolled with it.

John, when most people speak of diet theyrespeaking of a corrective, a way to take off the

twenty pounds they put on over the holidays, or toget ready to look good in their wedding gown or abikini. But once they reach their goal, they oftengo back to eating the way they had before, the veryway that made them put on those twenty pounds.What were going to be talking about here is less acorrective than a way to structure your nutritionon a daily basis, a lifestyle. Am I right about that?

Correct.

What are some of the key tenets of your dietprogram?

I dont believe in extremes. I dont believe in nofat or no carbs. I do think fats and carbs canbe restricted for short periods of time in extremesituations or due to health reasons. When weretalking about someone who just wants to be in shape,we have to understand the value of fats and what

they do for your body, and the value of carbohydratesand how they provide easy, useable energy for yourworkouts. And certainly the value of protein. Te firstthing I try to help people understand is how to usethose macronutrients and not to avoid them. Tereare so many anti-fat, anti-carb, anti-this and anti-that books out now, and thats really not the issuewith getting in shape.

Another thing I really believe in is nutrient

timing. When you train really hard, you create anenvironment in your body to use nutrients better;they partition better. Specifically glucose partitionsin the muscle tissue better than into adipose [fat]tissue. Te harder you train, the more this has value.If you dont really train hard or if youre just startingout, you wont enjoy the benefits of nutrient timing.Tis is important because it allows you to stay leanerand maximize body composition; you can use morecarbohydrates and channel them into the muscles ifyou consume them at the right time. A lot of this stillboils down to caloric surplus or deficit, but there is anunmistakable effect on body composition when youcan fine tune your nutrient timing approach.

You emphasize peri-workout nutrition. Doesthat refer to what you eat before, during and after

training?

Yes, correct.

Lets say Im an average guy or woman, not ahardcore Bodybuilder, Fitness, Physique or Bikinicompetitor. Im going to go to the gym and trainat 2 oclock. When is the last time I should haveeaten a meal? Should it have been a solid meal? Ashake?

Its going to depend on the type of food you eat andhow quickly it breaks down. For instance, if youhad a steak for lunch, youre going to want to allowmore time for it to digest, as opposed to if you had aprotein shake. Te best way to determine this is byexperimentation. You want to feel good during yourworkout. I dont advocate people have big, heavymeals before they train. I do like them to have somecarbohydrates, but not extreme amounts, because then

they get a pretty big insulin response at which pointthey get sleepy and the workouts not so good.

So Id recommend a small to moderate amount ofcarbs before a workout with a little bit of fat. Te fatis important because it will slow down how quicklyglucose can get into your blood stream so you avoidthat insulin spike. Tink of your meal before yourworkout as fuel to get you going.

How about as youre going--during the workout?What should people be consuming as they train?

I like essential amino acids. Te harder you train,the more you create muscle protein breakdown, themore valuable carbohydrates are. Te problem is thatcarbohydrates arent all equal like everyone says theyare. Tey may wind up all being glucose, but thepath they take to get there is very different. Tere is adifferent speed with how quickly they can get to yourgastric system. Some carbohydrates can give you stress,cause bloating, and you wont feel good. I recommendthe carbohydrate branched cyclic dextrin because ithas a very high gastric emptying rate. Its almost likeyoure drinking water.

And are you sipping on this throughout the

workout?

Yes, and let me point out, it doesnt take a ton. 3grams for most people is good. I can have a lot, an extreme. When you do that, youll notice an iin your recovery. You wont be as sore, which alloto train more often and train harder. Teres alscosmetic effect in that carbohydrates provide youpump as you train.

So if weve eaten correctly beforehand and weconsumed optimally during our workout, hoimportant is that post-workout meal?

You dont need to rush to it. You put nutrients inbody while you were training that were easily dTe glucose from that branched cyclic dextrin is right into your muscle. What I tell people is taketime, go home, and when youre hungry eat a n

balanced meal. Dont worry so much about the of it because youll have addressed the issue duritraining that most people wait until after trainitackle.


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Ive noticed that I get ravenous immediately aftera workout. I want to go home or to the nearestburger joint and eat everything in sight. Is thisbecause Im not optimizing my nutrition beforeand during workouts?

Tats right.

Are there certain foods that should be avoidedaltogether?

I dont believe in avoiding anything. I believe if youlike chocolate, if you like donuts, you should have alittle bit of it as long as you can control yourself.

As an example, every Sunday we have donuts as afamily. I dont buy into deprivation of something you

like. If you cant stop yourself, theres something rootedmore deeply there. If you eat well 90% of the time,then the remaining 10% of the time you can havefun. Have some pancakes, have some donuts; liveyour life.

Your cholesterol took a dramatic dip when youincreased your saturated fats (in the form of virgincoconut oil, grass fed beef, and free range wholeeggs). Can you talk about that?

Saturated fats can become a problem if youre ona really high fat and really high carbohydrate diet.Tats actually how they induce hardening of thearteries in lab rats: they give them a ton of fat anda ton of sugar. However, if youre controlling yourcarbohydrates and using a majority of them aroundthe time you train, you wont have that problem.

Saturated fats are healthy to a degree. I tell people:

dont go out of your way to eat it, but dont avoidit either. Like coconut oil. Its a very healthy fat. Itsanti-microbial, anti-bacterial. Its converted veryeasily to energy in your liver. Its good for you.

Incorporating some saturated fats can be verybeneficial to your hormones and your joints.

You often say You are what you eat has eaten.Can you discuss what this means?

Youve got to look at the methods they use to producefood today.

Teres a big difference, for instance, between the fishraised in a tilapia farm versus wild caught tilapia.Tat wild caught tilapia is swimming around eatingwhats natural to its diet, as opposed to the farmedtilapia being fed chicken-feces pellets. Or look atchickens that are free range versus chickens jammedinto a coop that cant even move. Tis raises ethicalissues as well, but I think solely from the point ofview of nutrition and what were putting into ourbodies, it just makes sense to eat a certain way andnot another. For example, theres quite a bit ofevidence out there that the meat of cows fed grass likethey would normally eat if they could, that that meathas certain vitamins present which grain fed cowmeat does not. People argue about this all the time. I

tell them just try it. If you dont see a difference, fine.But if you feel better, then hey, youre onto something.

What causes that mid-day carb coma?

Generally speaking, your pancreas dumps a load ofinsulin in response to your having eaten a bunchof carbs. As your insulin levels come down, you getsleepy.

How many meals would you recommend anaverage person, who works out and does somecardio, eat every day?

I like between four and six. I think four is good forthe general population. I dont think eating six oreight times a day is practical for most people. It turnsinto another job. I also dont believe you can get asgood results from only eating once or twice a day.

I know with me if I eat five times a day, I staysatisfied. If I eat less, I get hungry and when I startgetting hungry its not for tilapia or vegetables, itsfor crap: cakes, refined-sugary snacks, etc.

I cant imagine personally doing it on less than five.o be 100% honest with you, all the people I workwith eat between five and six.

Which means people need to realize they haveto prepare their meals beforehand and take thosemeals with them. You cant get hungry and startlooking around for something to eat.

Yes, but its easier than people think. You can takecashews and almonds--healthy fats--and proteinpowder with you. When I worked in corporateAmerica, I had a drawer full of healthy food. I didthis for thirteen years. Teres no excuse to say Imtoo busy. I was in meetings with executives with myshaker and protein drink while everybody else hadtheir Starbucks and nobody cared.

Some people think if you eat past a certain time ofnight youre asking for trouble. Is there any truthto that?

No, not really. Sure, your insulin resistance chthroughout the course of the day, but I thinthe end of the day, its more important how mcalories youve brought in. In fact, I like to hapeople eat right before they go to bed so they sbetter.

o learn more about John Meadows and hMountain Dog training and diet, visit hiswebsite at mountaindogdiet.com . Also, finJohn on Facebook and follow him on Inst(@mountaindog1).


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OLYMPICWEIGHTLIFTINGFOR WEIGHT LOSS

DISPELLING THE MYTH THAT

SAYS YOU CANT GET LEAN WITH

SNATCHES AND CLEAN AND JERK

Kim Goss, MS, Poliquin Group

tos: Bruce Klemens


25/55


As a fitness writer, Ive frequently interviewed exercisegurus whove pointed out that fat is not the primaryenergy source during any type of weight training.However, its incorrect to assume that weight training istherefore ineffective for fat loss. In fact, weight trainingraises your metabolism, which is the rate at which you

burn calories.

Not only does weightlifting burn fatduring the activity, but also afterthe workout is completed and the effectlasts longer than it does with aerobic exercise. In otherwords, when you look at an entire day of activities, acompetitive weightlifter will burn more body fat fromtheir workout than an aerobic athlete will from theirs.

Despite the evidence, some fitness gurus, such as

Covert Bailey, were not convinced.

Covert Baileys diet and fitness books have sold over

six million copies, and in one of them, Te Fit or FatWoman,Bailey caught my attention with his comment

about the low body fat levels of a large number of

competitive weightlifters he tested: Tey watch their

diets carefully and get into aerobic activities without

thinking much about them. Tey play a little backyard

basketball or soccer, both of which lower body fat

like crazy, without listing the activity as part of their

exercise program. Seriously? Id like to know who

these closet basketball and soccer players are because

Ive never met them.

Since I started competing inweightlifting in 1972, Ive seenmy sport undergo countlessattacks from the medicalcommunity, fitness experts,and even strength coaches. Inthe 70s, orthopedic surgeonstold us that bouncing outof the bottom positionduring cleans and snatcheswould cause permanent kneedamage. In the 80s, theaerobics community told usthat weightlifting could notimprove cardiovascular fitness.In the 90s, strength coachestold us that weightliftingwasnt specific to mostsporting movements, and inthe following decade theycomplained that these liftswere too difficult to teach.Tese ridiculous myths havelargely been put to rest, butone particularly aggravatingclaim is still causing conflict:that weightlifting is anineffective way to lose fat.

OK, next lets look at some research.

Concerning aerobic exercise, consider a 12-week studyon obese women who performed aerobic activity thatwas published in 1998 in the International Journal ofSports Nutrition.Te group that did aerobic exerciselost an average of only 1.3 kilos (2.9 pounds), leadinghead researcher Alan Utter to conclude, Moderateexercise training has a minor, nonsignificant effect onfat mass.

On a larger scale, in a review of 493 studies on aerobicexercise between 1969 and 1994, researchers foundthat 15 weeks of aerobic exercise typically produced aweight loss of only 3.3 kilos (7.3 pounds). In additionto those disappointing results, there is also a risk

that too much aerobic exercise may increase bodyfat: A study on aerobics instructors found that thoseinstructors with the highest body fat levels were theones who taught the most classes, a phenomenon thatled to the creation of the term, Chunky AerobicsInstructor Syndrome.

One of the best studies on the effects of the sportof weightlifting on fat loss was headed by formercompetitive Olympic lifter and weightlifting coachMike Stone, PhD. His paper CardiovascularResponses to Short-erm Olympic Style Weight-raining in Young Men was published in theCanadian Journal of Applied Sport Sciencesin 1983. Ineight weeks, using conventional weightlifting trainingprotocols, the subjects decreased their body fat by sixpercent and increased their lean mass by four percent.I think most overweight individuals would be quiteinterested in a program that could achieve results suchas these without any specific diet.

A recent trend is to combine high-rep weightliftingmovements with interval training. A 2013 study atOhio State looked at such a training system, followingindividuals who trained five days a week for 10weeks. Of the subjects who completed the follow-upassessment, the male participants body fat decreasedfrom 22.2 percent to 18 percent and the femaleparticipants decreased from 26.6 percent to 23.2percent. Tese results are not as impressive as those

in Stones study but are still excellent. Te problemhere is that we dont know how much of that fat loattributable to the weightlifting and how much to other types of exercise.

Te snatch and the clean and jerk are often regardas large amplitude activities, such that they movthe body through a large range of motion andtherefore use a lot of muscle. Tats what makes thlifts great calorie burners. Te physiological effectsof weightlifting were examined in Unique Aspectof Competitive Weightlifting, a study publishedin 2012 in the journal Sports Medicine. ResearcherAdam Storey and Heather K. Smith found thatcaloric expenditure during moderate-to-high voluweightlifting training is comparable with themetabolic cost incurred by high-volume circuit-styresistance exercise.

Storey and Smiths paper also looked at growthhormone production. Growth hormone productiois related to fat loss and is the basis of German BodComp, a popular program in a book I edited of thasame title. Storey and Smith said that 4.5-13-fold increases in GH [growth hormone] have beenreported in male weightlifters in response to theirhigh-intensity, high-power training. Tis begs the

question, What is the optimal intensilevel for maximal growth hormoneproduction?

Tere is solid research from respected sport scientisuch as William Kraemer, PhD, that the optimalrate of growth hormone production appears to bearound 70-75 percent of an individuals one-repetmaximum (1RM) in an exercise. However, this

percentage is seldom achieved in many of the popworkout protocols that use high-rep Olympic liftshaving individuals do the lifts but keeping the effoaround 50 percent of the 1RM, there is little effecgrowth hormone production.

According to many European weightlifting coachthe average training weight of European lifters isabout 75-80 percent of their 1RM; they dont both

Photo by: Bruce Klemens


26/55


recording weights under 70 percent, asthey dont believe these weights offer asport-specific training effect. An interestingperspective on this comes from BudCharniga, a sports scientist and accomplished

weightlifter who has studied the Russian

weightlifting system extensively; he says that

high-rep lifting changes the activity from an

explosive sport using fast-twitch muscle fibers

into just bodybuilding.

Another problem with high-rep Olympic

lifting protocols comes from not performing

the full lifts but partial versions, such as the

power snatch and the power clean. Charniga

says that compared to full lifts, these partial

movements are much more stressful on thejoints because the athlete must abruptly stop

their motion. In contrast, with the full lifts

the athlete has more time to decelerate the

bar. Also, consider that many research studies

have found that weightlifting has a low injury

rate, but these studies were performed with

athletes performing the full lifts with low

repetitions (usually three or less).

What often happens when athletes try to

perform more than three reps in the snatch

or clean and jerk is that the lower back

begins to round. A rounded back places unnatural

posterior shearing forces on the spine and also affects

lifting technique. Another issue is the grip begins to

fail, and athletes have to compensate by curling their

wrists under and bending their arms. Just ask Mario

Martinez, a three-time Olympian in weightlifting who

won the silver medal in the 1984 Olympics.

Martinez coached himself as a teenager but could only

afford enough weights to load his Olympic bar to 220

pounds. o challenge his increasing strength he used

higher reps in the snatch, and at one point snatched

220 pounds for 20 consecutive reps and 30 reps with

about a one-minute rest halfway through.

Despite having large hands and a powerful grip, he

fell into the habit of pulling with bent arms in his

workouts. By the time he got a coach, the problem

could not be corrected; he continued to lift with bent

arms throughout his entire lifting career.

Tere are few research studies on the body fat levels of

weightlifters, but one reference is the textbook Sport

Nutritionby Asker Jeukendrup, PhD, and MichaelGleeson, PhD (Human Kinetics, 2010). Tis book lists

the body fat levels of athletes in many different sports.

For male weightlifters the range was 9-16 percent; for

ice hockey players, 8-15 percent; volleyball, 11-14; and

tennis players, 12-16. For a more empirical perspective,

attend a local weightlifting competition and youll find

it rare to find any competitors who are even close to

being overweight.

Yes, there are some heavyweiglifters who have excessive bodbut they are not representativthe sport. However, consider Russias Anatoly Pisarenko hasnatched 454 pounds, clean ajerked 584 (and does a 617-pclean!). Pisarenko weighed 27pounds at a height of 6-foot-had an impressive V-taper.

Finally, I need to address theargument that the Olympic liare too complex to learn. If yo

can do a deadlift, a front squaand a lunge, its likely you havsufficient mobility to do a cleand jerk. If not, dont worry simply performing the lifts whelp improve your mobility. Tis also the split style of lifting which the legs move fore-andin the catch position rather thsideways you could use thatvariation instead (or at least uyour mobility improves).

Tere are many exercise protothat can help individuals loseweight, and weightlifting is othem. Its a great calorie-burngrowth hormone producer, an

can even help you pack on sosolid pounds of powerful muIts a sport I love, and I think just fine as it is.

Photo by: Bruce Klemens


27/55

V-TAPER SHOULDER TRAININBy Stephane Cazeault, The Poliquin Gro


28/55


One anatomic challenge to achieving a V-taper is

having relatively narrow clavicles, but with hard and

smart training you can do much to overcome this issue.

Case in point: the late Larry Scott, the first Mr.

Olympia. Scott was gifted with long muscle bellies in

his biceps that enabled him to develop size and fullness

that were unprecedented in the physique world at that

time. However, Scott happened to be born with

narrow shoulders, a hindrance to his ability

to develop a symmetrical physique.

o deal with these imbalances, Scott took the approach

of hitting his shoulders with a large number of exercises

using a variety of training tools, including dumbbells,

barbells, and pulleys. In one of his articles,

Scott offered four routines, including the

following variety of exercises he used

for shoulder development:

peaking at the 2015 Arnold Classic, Arnold

marked that in his era bodybuilders had beautiful

-tapered physiques characterized by wide shoulders

pering down to small waists. In contrast, he said,

o many of todays champions have physiques that

e bottle shaped and changes need to be made to

e current judging system.

ow did this happen? More importantly, how can

ou avoid developing a physique that looks like a

ottle of vintage Coca Cola?

you look at physique photos of early bodybuilders,

oull see that often their chest development was

ot impressive, especially the upper pecs. wo early

odybuilders who had what were considered theost symmetrical physiques in bodybuilding for

eir era were John Grimek and Steve Reeves. By

days standards, both had relatively weak pectoral

evelopment, but another way to look at it is that

eir pectoral development did not overshadow the

st of their physique.

Te V-taper of legends such as Grimek and

eeves was enhanced by exceptional upper back

evelopment. Bodybuilders in their day did a lot of

t work with basic movements such as pullovers,

hin-ups, and pull-ups. For example, Grimek,

espite weighing nearly 200 pounds, could perform

ultiple reps of one-arm chin-ups with either arm.

Te physiques of bodybuilders of the past are

nalogous to those of swimmers today. Te sport-

ecific training of swimmers creates tremendousoulder and upper back mass and minimal chest

evelopment. Another example is todays physique

ompetitors. In contrast to the judging standards

ed in professional bodybuilding today where

ass tops all todays mens physique competitions

ace considerable emphasis on achieving an

sthetically pleasing V-taper.

Down the Rack:

-Bent-Over Lateral Raise -Dumbbell Press, Standing -Lateral Raise

Head Resting onPreacher BenchBent-Over Lateral Raise

Seated Dumbbell Press

One-Arm Lateral Raise

Bent-Over Lateral Raise and

Robby Lift(named after Robby Robinson)

Down the Rack Dumbbell Press,Cycle Down the Rack

Pulley Lateral Raise

Seated Press Behind Neck

Spider Bench Bent-Over Lateral Raise

Incline Bench Lateral Raise

Scott explains that hewould frequently changethe exercises to avoid goingstale, a wise approach.


29/55


cott explains that he would frequently change the exercises to

void going stale, a wise approach.

Te deltoids have seven basic functions: abduction, flexion,

orizontal adduction, internal rotation, extension, horizontal

bduction, and external rotation. Knowing this, and

onsidering the fact that any specific exercise has a particular

sistance curve that overloads only one portion of that

uscles resistance curve, you can see that developing all the

uscles to their fullest requires a large arsenal of exercises.

ow fast forward a few decades and you find that many

odybuilders focus more on chest work, often at the expense

f overhead presses and lat work. In this regard, Scottaid that he would often have to adviseis clients to reduce the amount of chest

work until the middle and rear heads of themuscle are proportionately developed.

nother problem with chest work is that exercises such

the bench press primarily work the anterior portion of

e shoulders. Without sufficient work for the posterior

eltoid and lower trapezius, such training can cause a round-

ouldered posture that inhibits the appearance of a V-taper.

fact, many bodybuilders of the past often supplemented

eir training with handstand movements and handstand

ush-ups to work the lower traps and other important muscles

at help prevent a round-shouldered posture. How often

o you see todays muscle building champions performing

andstand push-ups?

Te takeaway point is that if you want to develop wider

oulders and a posture that accentuates a V-taper, you need

focus on the medial and rear deltoids. o get you started,

ere is an example of a shoulder workout designed to create a

ore synergistic approach to shoulder training by focusing on

e medial and rear deltoids. It consists of two supersets, with

ree exercises focusing on the medial deltoids and one on the

ar deltoids.

Seated Dumbbell Shoulder PressNeutral Grip*

4 sets x 8-10 reps | 4010 tempo | rest 10 seconds

Seated Dumbbell Lateral RaiseAccentuated Eccentric**

4 sets x 8-10 reps | 4011 tempo | rest 120 second

Seated Behind-the-Neck Press

4 sets x 8-10 reps | 3110 tempo | rest 10 seconds

Reverse Flye Machine

4 sets x 12-15 reps | 2011 tempo | rest 120 secon

*Use thick-handled dumbbells if available

**Lift the weight with slightly bent arms; lower with straight

A1

B1

A2

B2

Although professional bodybuilding may not embrace

Arnolds ideals about judging criteria, he does express a

viewpoint shared by many fans who also regard a V-taper as

the ideal male physique. If looking like a Coke bottle is not

for you, focus on developing all aspects of the shoulders and

strive for symmetry in your training.

VAPER SHOULDER WORKOU


30/55

PEC RUPTURE VS STRAIN

GET THE FACTSBy Dr. Michael Camp, DPT, CSCS, PES, CES

endon and muscle injuries

are common with people who

participate in sports and weighttrain. While partial strains and

injuries can affect athletic play or

training, a complete rupture can

lead to pain, loss of function,

and mental confusion about

future training.

How Does it Occur?

A Forceful eccentric contraction

may cause a partial or full rupture

of a tendon. In laymens terms,

your muscle is lengthening against a

significant force. Case example- bench

pressing, you lower the bar (Pec muscle

lengthening) and then go to press it

back up. So excessive tension placed

on a maximally contracted muscle =

tear. An audible painful pop is heard,

followed by lack of movement in

certain directions.

Muscle Strain?Dont be fooled, strains are tears, just not in the

tendon. Te tears are microscopic and occur in

muscle fibers themselves. Tere are 3 grades;

Grade 1-involves a few muscle fibers, loss of

function and strength is minimal and recovery

usually a few days with rest.

Grade 2-More muscle fibers involved and usu

some loss of strength occurs and rehab is more

involved.

Grade 3-Massive muscle fibers torn and tendo

involvement can be seen. Rehab is substantial

takes weeks.

What does one feel with a Strain?During an athletic competition or weight train

session, the most common description is a shar

burning, radiating pain from the armpit across

chest. Afterwards, the muscle is usually ropey

extremely sore and swollen.

reatment for Pec Strain Ice immediately

Call a qualified Physical Terapist or Physi

to begin treatment and optimize your reco

and minimize further damage to the tissue

PART I


31/55


reatment for Pec Strain Ice immediately

Call a qualified Physical Terapist or Physician to begin treatment and

optimize your recovery and minimize further damage to the tissue.

reatment for Pec RuptureGetting an Immediate Consult with an Orthopedic surgeon, with experience

with Pec ears, is optimal. Te avulsed tendon is surgically attached at its

Humeral insertion. Reports say that people who have the surgery 8 weeks post

tear, do better than people who wait longer.

Prevention Want to minimize your chances of a Pec Strain or Rupture? Follow these

guidelines;

Perform some cardio work for 5-10 minutes to elevate body temperature.

Warm up surrounding and assisting muscles (ex. Shoulders and riceps)

Gradually increase the weight each set to ensure proper neural muscleactivation.

Keep perfect form with your reps, lower and press in a controlled manner.

If involved in Sports such as wrestling, football, or gymnastics, graduallymove from lower stress positions to more advanced.

alk of Scar issueMany athletes are being told about getting rid of scar tissue build up that

occurs in the myofascial, or muscle bellies themselves. One treatment involves

applying deep pressure to remove these adhesions. Soft tissue release techniques

are great when applied in the right situation. My professional advice is find

a clinician trained in various techniques and observes the human body as a

whole. Improving muscle tissue, without improving muscle firing/recruitment

capability, or improving joint biomechanics is a big injustice and can lead to real

injuries.

Any questions feel free to contact

Dr. Michael [email protected]

Follow on instagram @docmcamp

Rehab ProgramNext article we will outline the proper plan to

execute for building up that injured pec, leading

to stronger and bigger pecs!


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YOURSELFPUSHTO THE LIMIT

By Roger Lockridge

WITH REST PAUSE DROP SETS


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We as lifters and fitness enthusiasts arebackwards compared to folks who dontfocus on their health. Most people try tofind the easier way to accomplish something,which in most aspects of life makes perfectsense. If there is a way to complete a task inless time with less effort, then that is moreefficient and leads to greater productivity.

Fitness minded folks are different. We try tofind many ways to make even the simplestof exercises as challenging as possible forourselves. Tats because we know thatthe harder it is to perform, the better wewill become by mastering how to do it. Ifrunning a mile is simple for us, then we tryto do it in less time or run further in thesame amount of time. If we can bench 225for 10 reps, we try to do 15 or slow the speedof each rep. Tese are only two of manyexamples I can use here.

wo of the methods that have been usedfor decades to add intensity and challengesto sets in the weight room have been drop

sets and rest-pause training. For those thatare new to the lifting game, drop sets arereducing the weight youre using once youreach failure and immediately resume lifting.Rest-pause training is completing as manyreps as you can with a weight, resting for fiveto ten seconds, and then performing morereps until you reach failure again. Whicheverone is better is dependent on the lifters ownpreferences.

What if you took them both and combinedthem? Tat is exactly what I did and I feelyou should try it too. Its called Rest PauseDrop, or RPD, and this should bring newlife to what you may consider an ordinarytraining program.

How It Works

Rest Pause Drop is almost a combination ofHigh Intensity raining and Volume raining inone. We will use the seated shoulder press as anexample.

After two lighter warm up sets that shouldntbe performed to failure, you choose a weightthat will result in failure somewhere around sixto eight reps. Once you reach failure with thisweight, you rest for five seconds and immediatelyresume lifting. You will likely reach failure againafter two to four reps. You will now perform yourfirst drop, reducing the weight by 20-25%. Assoon as you reduce the weight, get back to lifting.Te pattern now repeats.

Go to failure, rest five seconds, and go to failureagain. You will then perform one more drop,reducing the same amount of weight you did thefirst drop, and repeat the rest-pause pattern one

last time. After all is said and done, you will haveperformed six mini-sets in one and will haveperformed around 25-30 reps in total. Te onlyrest you should have over the course of this set isthe five-second respites and the time it takes toreduce the weight, which you should be doing asquickly as possible. Here is how it might look in atraining log.

Seated Shoulder Press

1 set of 12 reps with 50 pounds.

1 set of 10 reps with 75 pounds.

RPD Set 8 reps with 100 pounds2 more reps after rest pause.

Drop to 75 pounds(25% reduction in weight).6 reps + 4 more reps after restpause.

Drop to 50 pounds(same amount dropped as it was with the first 8 reps + 3 reps after rest paus


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What RPD Does

Rest Pause Drop can help you with power,

hypertrophy, and muscular endurance. Tefirst portion of the RPD set challenges yourype 2A muscle fibers which are activated

by heavy weight and low reps. By the timeyouve performed your first drop, those fibersare fatigued so the ype 2B fibers will be

recruited, which are stimulated by moderateyet challenging weight and a rep rangearound 8-15 reps.

Finally, when you perform the second dropand begin the final portion of the RPD set,

your ype 1 muscle fibers join the party.Tese fibers are activated by higher repranges and less weight. Rest Pause Drop can

play a role in activating all three muscle fibertypes within the course of one set.

Furthermore, the lack of rest between themini sets and the volume youre performingwill provide a cardiovascular benefit. Te

heart will be pumping while youre doingthis and you will likely be breathing hard bythe time you finish. Although I dont think it

would replace your cardio entirely, it wouldmake a great addition to whatever yourecurrently doing.

You should only perform one to two lighterwarm up sets without going to failure andone RPD set per exercise over the course

of your workout. RPD can be very taxing,especially if youve never tried it before, anddoing more than one set per exercise can lead

to injury. You should also recruit the helpof a spotter to ensure safety and help you

reduce the weights, if youre using a barbell,to save time.

aking RPD to the Gym

Rest Pause Drop can be done with barbells,dumbbells, machines, and even your ownbodyweight. When it comes to a bar, have

the spotter help you reduce the weight andgive you lift offs when necessary. You canuse the spotter to help you get extra reps

and prevent you from the embarrassment ofbeing pinned by the weight. When it comesto dumbbells, you should have all three

weights ready to use where youre lifting so

theres less chance of someone taking weightsyou want to use.

When it comes to dumbbell presses, hold theweight at the top of the press to take your

five second breaks. Machines are simple forRPD because all you have to do is change apin in the stack.

Bodyweight exercises with RPD can beperformed by finding easier ways to perform

them. For example, do push-ups with yourfeet elevated, then with your feet and handson the floor, and finally with your hands

elevated. If your bodyweight isnt enoughresistance, use extra weight from a belt or aweighted vest.

You can use RPD on any muscle group youlike and I believe it would fit in almost any

training program. Te workouts that followare only samples so you have a better ideaof how you can add it to your own training

program.

FLAT BARBELL BENCH PRESS

2 warm up sets of 12, 10 reps.1 RPD set.

INCLINE DUMBBELL PRESS


WEIGHTED DIP(or dip with assistant if necessary)


CABLE CROSSOVER


RACK DEADLIFT


ONE ARM DUMBBELL ROW


WEIGHTED PULL UP(or lat pulldowns)


DUMBBELL PULLOVER


SEATED SMITH MACHINE PRE


LATERAL RAISE2 warm up sets of 12, 10 reps.1 RPD set.

HIGH ROPE PULL


CHEST

BACK

SHOULDERS


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BARBELL CURL


INCLINE DUMBBELL CURL


CLOSE GRIP BENCH PRESS


ROPE PRESSDOWN


SQUAT2 warm up sets of 12, 10 reps.1 RPD set.

LEG PRESS


STIFF LEGGED DEADLIFT2 warm up sets of 12, 10 reps.1 RPD set.

SEATED LEG CURL


SEATED CALF RAISE2 warm up sets of 12, 10 reps.1 RPD set.

CALF PRESS


WEIGHTED DECLINE SIT UP


HANGING LEG RAISE

WITH WEIGHT AT FEET2 warm up sets of 12, 10 reps.1 RPD set.

BICEPS/ TRICEPS

LEGS

ABS


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SEXY AND FIT

DINA BARELA

From being a NPC NationalBikini Competitor, to hercareer as a personal trainer inLas Vegas, to raising the twoincredible sons who inspireher daily Dinas entire lifeboils down to one core belief:

SEXY A

Originally from Germany, Dina

started out as an aspiring young

athlete. While in high school,

however, she suffered a devastating

injury requiring hip surgery,

putting her future in athletics on

hold. It was at this time that she

learned about the power behind

belief and self-determination. Years

later, after pushing through the

subsequent pain and trials, she

was able to return to the path she

had initially envisioned as a NPC

bikini competitor. Dina is a devoted

single mother, working full-time

as a personal trainer and fitness

model and nothing has held her

back from reaching her dreams.

Her passion is helping others reach

their highest potential. From hertwo sons, to every client that she has

worked with, its been her lifes goal

to inspire others to live a healthier,

fitter and happier life with the

body that they deserve.

DINA

BARELA

PERSONAL

TRAINER,NUTRITION

COACH,N

PC

NATIONAL

BIKINICOM

PETITOR

@dinabarela

oday is an opportunity.

A chance to become a better

version of myself than I was

yesterday. Every moment I have

allows me to grow physically,

emotionally and spiritually

stronger. And I strive to inspire

others to do the same.


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FAT LOSS PROGRAMKETTLEBELLKettlebells are a great tool for fat loss and strength gains. Tey are aimple piece of equipment that are portable. As Pavel satsouline saidears ago in Muscle Media, kettlebells are an ancient Russian toolgainst weakness. Tis program will help you build strength and loseat. Te kettlebell will be used, but alternatives will be given.

y: Craig D. Marker Ph. D


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long as you could or if you do over 15 reps of an

exercise. Tis is the burn that is popular in high

intensity programs. It provides a satisfactory feeling

as you feel you have worked out. Our goal is to

train the body and not to work it out.

Te glycolytic system works well in the short

term to help the body burn fat. It relies on the

stress response. Te neuroendocrine system kicks

in during stress and utilizes our resources. Tis

response comes at a cost to our body. Over time,

this stress can cause damage to mitochondria (we

want more of these not less). Additionally, this

system relies on glucose to create creatine phosphate

molecules. We want our bodies to learn to burn

fat for fuel. Tere are also signs that relying on

glycolysis for long periods of time leads to more risk

of injury. Te glycolytic system is to be avoided in

this program.

3. Te aerobic system

Tis is the long term system that relies primarily on

fat sources for fuel. If this system is fully trained,

we can go for hours using this system. It is highly

efficient, but low in power. Lance Armstrong spent

a great deal of his off-season training this system

to be as efficient as possible and to rely on his fat

stores. In races, the glycolytic system is needed, but

in the off-season he wanted to make the fat burningsystem as efficient as possible so he would be strong

in sprints. It also kept his body from breaking down

from being too often in glycolysis. We are going to

do this as well.

Te Science

would like to tell you to skip down if you dont want

read about how this program works. I cant. It is

ood to know how it works, so you are not tempted

change it based on your feelings. Te goal of this

ogram is to avoid the burn. Te burn is associated

ith hard work and hard work with results.

Tis program allows you to work hard without the

urn and achieve even greater results. Tus, in this

ogram, your feelings dont matter. I am not trying

be disrespectful. It is that the program may not feel

hallenging, but it is optimizing your energy systems for

aximum fat loss and muscle gain.

o a bit of background on your energy systems. It has

een divided into three main systems, but all systems

ngage at the same time:

. Te alactic system

Tis is your turbo burst system. It supplies a quick

tense supply of energy. It runs out quickly. You

imarily rely on this system when you do sprints

lift heavy weights. At times it has been called the

naerobic (without oxygen) system. Without getting

o heavy into the mechanics of this system, it relies on

our storage of creatine phosphate. Mitochondria turns

eatine into fuel. aking creatine helps this system, but

our body can only store so much. In this program, we

ant to maximize this system. We want to make it as

fficient as possible so you can lift heavier weights.

. Te glycolytic system

Tis system is the in-between system. It is both

naerobic and aerobic and it is optimal in the middle

stance. You would feel it if you tried to sprint for as


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Here is the layout for your workouts

10 kettlebell swing every minute on the minute

3 days a week for 6 weeks.

Make one day longer than the other two (e.g., Mon 10minutes, Wednesday 14 minutes, Friday 12 minutes).

Each week try to add two minutes to your average time(do not go over 30 minutes)

Te talk test can be used to make sure the rest is longenough. If you can talk comfortably before the next set,then you are okay. If you are too out of breath to talk,then you need to add more rest in between sets.

l Ciampa, working with Pavel satsouline, has

lled this program the A+A program. It uses

e two outside energy systems and avoids the

iddle glycolytic system. We want to harness

e fat burning aerobic system to replenish the

uick alactic system. Tis program does not

ly on one hour treadmill sessions. Rather, we

e going to train our bodies to use the alactic

stem, back off before we get too glycolytic, and

en let the aerobic system replenish our creatine

hosphate stores. Basically, we push to the edge

f discomfort and then retreat to fight again later.

HE PROGRAM

or this program, you will do 3 days of

onditioning and 3-4 days of strength training. Inis article, I am only discussing the conditioning

ece. You are allowed to do strength training as

ou desire. You can combine strength training

nd conditioning on the same days. I suggest that

ou start the day with this conditioning program

you will be able to burn fat more efficiently.

onditioning will consist of one exercise, the

ettlebell swing. You could adapt this program to

nning stairs, sprinting, or jumping rope. I like

e kettlebell swing as it builds explosive lower

ody power. Te program consists of doing about

5 seconds of work followed by 45 seconds of

st. For sprints, you would sprint at 85% effort

r 15 seconds and then rest for 45 seconds. You

ill repeat every minute on the minute. As you

egin the program, you will do it for ten minutes

nd only ten minutes). It might feel easy (andshould). Dont be tempted to do more. We

e allowing the alactic system to go at full speed

nd then let the aerobic system refill our creatine

hosphate stores. We do not want to make it a

ycolytic workout. You will not feel the burn

nd you will not have to collapse to the ground

ter this training. If you do, then you might have

one it incorrectly.

HE SWING

Step 1. Hinge dont squatTe swing is an easy exercise that is done wrong in so manypopular media sources. It is not a squat movement, rather itis a hip hinge movement. Tat means that the hips go back(hinge) more than the knees. Te knees only bend slightly(the bend fully in a squat). Te easiest way to think about itis a jump. If you try to jump as high as you can, the bottomposition is the same position that you use at the bottom ofthe kettlebell swing. (Note: heavy kettlebell swings are an agreat tool for building explosive jumping power).

Step 2. Be explosive with the hips, not the arms.Te swing is a ballistic movement. If we think of a bulletfired out of a gun, it receives all of its power initially andthen relies on momentum to get to its destination. Tesame goes for the swing. Te hips provide the explosivepower throwing the kettlebell up in the air. Te arms arethere just for the ride. Do not worry about how high thekettlebell goes. Your goal is to let it float up once the hipshave used up their power.

MONDAY WEDNESDAY FRIDAY

WEEK 1 10 14 12

WEEK 2 12 16 14

WEEK 3 14 18 16

WEEK 4 16 20 18

WEEK 5 18 22 20

WEEK 6 20 24 22

Here is a table of a sample program(10 swings every minute on the minute)

Step 3. Protect the backTere are two primary ways to protect theback in this movement. Te first is to engagethe lats. What that means is to pull theshoulders back and down. I like to approachthe kettlebell like a gorilla with my arms out.Tis position brings my shoulders back anddown. I try to hold that position throughoutthe movement and not let my shouldersround my upper back. By keeping my upperback tight, I provide more protection to mylower back.

Te second key to protecting the back isto not let the kettlebell pull the lower backinto a bad position at the bottom of theswing. You can accomplish this by havingthe kettlebell go between your legs on yourupper thighs. As Dave Whitley has said, it islike playing chicken with your man or ladyparts. At the last second you hinge back to letthe kettlebell go between your upper thighs.If you find your forearms hitting your lowerthighs, you are putting too much strain onthe lower bac

muscle media sept15

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