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7/22/2019 MuscleMag International 2014-02
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063 )055&45#&454&--*/( 130%6$54
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www.NutrishopUSA.com Follow NutrishopUSA:
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10 FEBRUARY 2014 | musclemag.com
FEBRUARY 2014
44 Killer Biceps WorkoutGet stubborn biceps to grow with a
bombardment of superior firepower. These
three workouts ingeniously ignite growth
through clever programming and sheer
intensity. By Jimmy Pea, MS, CSCS
54 The BruteForce ChallengeThe first installment of our 3-month Brute
Force Challenge is a down payment on
a newer, stronger you. Prepare to get
stronger than you ever imagined. Broughtto you by Applied Nutriceuticals.
By Dan Filipe and Jimmy Pea, MS, CSCS
66 High/Low Ab TrainingIf you want a rock-hard midsection with
deep abdominal cuts, you have to mix it up.
Here are 10 timeless strategies to help you
get your best six-pack ever.
By Bill Geiger, MA
78 9 BiggestTraining MistakesThere are a lot of wrong turns on the road
to a better body. Weve clearly marked
warning signs for the nine biggest obstacles
that are bound to get in your way.
By Adam Garett, CPT, and Bill Geiger, MA
88 Great FinishesAny of these nine unpredictable finishers
will put the cherry on top of your bodypart
workout and keep your muscles primed for
explosive growth.
By Eric Velazquez, NSCA-CPT
Shut Up and SquatNo program is complete without the mother of all lifts. Aworld-class coach explains why you need to squat, how
to do it right, and which variations pack the most punch.
By Bill Geiger, MA
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12 FEBRUARY 2014 | musclemag.com
Departments
16 MUSCLEMAGONLINE
Whats on
musclemag.com
this month
20 FEEDBACK
24 FREEZE FRAME
FIRST SET
26 EXERCISE OFTHE MONTH
By Jimmy Pea,
MS, CSCS
28 MAKE ONECHANGE
By Jimmy Pea,
MS, CSCS
30 PUMP QUIZ By Bill Geiger
32 TROUBLE- SHOOTING 101
By Jimmy Pea,MS, CSCS
34 FACE OFF By Jimmy Pea,
MS, CSCS
36 BODYBUILDERSCHOICE
By Steven Stiefel
38 MUSCLE MEALS By Frank Hoffman
40 NUTRITION R&D By Steven Stiefel
42 SUPPLEMENTREVIEW
43 ON SHELVESNOW
ON THE COVER
Roman Fritz by
Gregory James
FEBRUARY 2014
108Tools of the Iron TradeIf you dont know a D-handle from a
hex bar, then this is the article for you.
We break down every bar, bell and
attachment that can help you build
more muscle.
By Eric Velazquez, NSCA-CPT
118 NutritionFor Your Body TypeWhen it comes to nutrition, one size
definitely does not fit all. Use this guide
to customize your food intake to match
your individual frame and body type.
By Steve Stiefel
1241-2-3 Muscle Meal GuideDont be afraid of the kitchen. Check out
our easy, step-by-step instructions for
five fast, creative muscle-building meals.Building muscles never tasted so good.
By Carlo Filippone, IFBB Pro
130 Sports Med:Sprain vs. StrainPain is a part of the iron life, but you
have to know the difference between
discomfort and injury. Learn how to treat
and prevent soft-tissue damage that can
keep you out of the gym.
By Guillermo Escalante, Ph.D., MBA,
CSCS
132Jacqueline SuzanneSensuous brunette Jacqueline Suzanne
is ridiculously hot. If our gym looked
like this, wed definitely be in danger of
overtraining.
Photos by Justin Price
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14 FEBRUARY 2014 | musclemag.com
150 Back Day With HPNewly minted IFBB Pro Henri-
Pierre Ano (better known as HP)
shows off the eye-pleasing aes-
thetics that are going to rockthe stage in 2014.
BY BILL GEIGER, MA
162 BronxLeg BombingAfter learning the ropes as a
professional boxer, 212-pound
standout Marco The Beast Ri-
vera now brings his characteris-
tic aggression to a brutal leg
workout.BY MICHAEL BERG, NSCA-CPT
174 Jackedof All TradesHow Conan Stevens, a former
ballet star turned actor, keeps
his massive seven-foot frame in
shape for epic roles in Game of
Thronesand The Hobbit.
BY ALEX ZAKRZEWSKI
FEBRUARY 2O14
140The Riseof RomansEmpireHow bodybuilding
changed the life
of Roman Fritz,
and forged an in-
domitable spirit in
one of the sports
most promising
young athletes.BY FRANK
HOFFMANN
HARDCOREDepartments136 CONTENTS
174 ATHLETE PROFILE
By Alex Zakrzewski
176 MAKING GAINS
By Alex Zakrzewski
178 MARKETPLACE
181 FITMART
ON THEINSIDE COVERMarco RiveraPhoto by Gregory James
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FEBRUARY 2O14
Visit musclemag.comfor exclusivevideos, articles, galleries and more.
These six iron warriors finished
2013 in great form and, provided
they can stay healthy, are set for
career years this coming IFBB
season. Check out our list and be
sure to let us know which up-and-
coming athlete is about to take the
bodybuilding word by storm.
Making GainsWe want to hear yourtraining success stories.
Are you bigger, stronger
or more shredded than
ever before? Send us a
message on Facebook,
include a snappy photo of
yourself looking Olympia-
worthy, and much like the
inspiring gym rats on pg.
176, you could find
yourself in the pages ofyour favorite bodybuilding
magazine.
Fan FeedbackOur new-and-improvedFeedback page has
been creating quite a
stir among fans and
pros alike. Got
something interesting,
funny, profound or just
plain weird to say about
your favorite sport?
Share it with us on
Facebook or Twitter
and your musclemusing just might make
it into print.
SIX IFBB PROSWHO WILL LIKELYHAVE AN AWESOME2014 SEASON
Facebook: facebook.com/musclemag
Twitter: twitter.com/musclemag
YouTube: youtube.com/musclemagintl
Were HUGE on Facebook andTwitter! Follow us at Facebook.com/MuscleMag and @musclemag.
16 FEBRUARY 2014 | musclemag.com
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You push. You pull. You strive to crush plateaus and forge progress
worthy of the sacrifice. But all this effort is wasted without the proper
nutrition. Its a fact: Muscles that work hard need the highest-qualityprotein to produce sustained performance. SYNTHA-6from BSN
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GROUP PUBLISHERCheryl Angelheart
EDITOR-IN-CHIEF Mike Carlson
MANAGING EDITOR Dean Brierly
ADVERTISING DIRECTORDonna DiamondADVERTISING ACCOUNT MANAGERLaura (Flores) Thorne
LEAD DESIGNER Andrea Jankun
ART DIRECTORAndrius Krasuckas
A/R MANAGER Alice Negrete
PRODUCTION MANAGERSLisa Snow, Patrick Sternkopf
ONLINE CONTENT MANAGERAlex Zakrzewski
COPY EDITORGretchen Haas
CONTRIBUTORS
Michael Berg, Guillermo Escalante, Dan Filipe, Carlo Filippone,
Adam Garett, Bill Geiger, Frank Hoffmann, Jimmy Pena,
Steven Stiefel, Eric Velazquez, Alex Zakrzewski
Efrem Zimbalist III Chairman & CEO
Andrew W. Clurman President & COO
Brian J. Sellstrom Senior Vice President & CFO
Patricia B. Fox Senior Vice President, Operations
MuscleMagis printed monthly in theU.S.A. 2014 by Active Interest Media,Inc. All rights reserved. Reproductionin whole or in part without permissionis strictly prohibited. The informationin MuscleMagis for educationalpurposes only. Its not intended toreplace the advice or attention ofhealth care professionals. Consult yourphysician before making changes inyour diet, supplement and/or exerciseprogram. MuscleMag, 24900 Anza Dr.,Unit E, Valencia, CA 91355 - Toll Free:(800) 423-2874
MuscleMag(ISSN 1086-3400) ispublished 12 times per year (2014cover dates: Jan, Feb, Mar, Apr, May,Jun, Jul, Aug, Sep, Oct, Nov, Dec) byCruz Bay Publishing, Inc., an ActiveInterest Media company. Advertisingand editorial offi ces at 24900 AnzaDrive, Unit E, Santa Clarita, California91355. The known offi ce of publicationis 5720 Flatiron Pkwy, Boulder CO80301. Periodicals postage paid atBoulder, CO and at additional mailingoffi ces.
POSTMASTER: Send address changesto MuscleMag, P.O. Box 420235, PalmCoast, FL 32142-0235. Subscriptionrates in the United States are oneyear $34.97. Canada: $49.97. Foreign:
$84.97 (U.S. funds only). The publisherand editors will not be responsible forunsolicited material. Manuscripts andphotographs must be accompaniedby a stamped, self-addressed returnenvelope. Vol. 17, No. 2. Printed inthe United States by RR Donnelley,Strasburg, VA. 2013 by Active InterestMedia Publication. Copyright 2014by Cruz Bay Publishing, Inc. All rightsreserved. This publication may not bereproduced, either in whole or part, inany form without written permissionfrom the publisher.
FEBRUARY 2014 ISSUE
The Box Magazine is
Now Available on iTunes!
Now you can read your favorite
magazine on any Apple device.
Requires a digital subscription or digital single copy purchase
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FeedbackFOLLOW US ON FACEBOOK AT Facebook.com/MuscleMagAND ON TWITTER @musclemag
20 FEBRUARY 2014 | musclemag.com
Yes and no. I mean, you have
people like Dexter Jacksoncompeting well into their 40s, but
then you have people like Markus
Rhl who are just too darn big. It
takes both size and aesthetics to
win and become successful.KYLE J.
More cardio and less weight. We want
bodybuilders looking like Captain
America, not Hulk.EDUARDO C.
I think some physiques are getting
ridiculous. I prefer the way they
looked back in Arnolds day.SHAUN H.
Q:Bodybuilders are too big.
We need the 60s and 70sphysiques back. Theresnothing cool aboutlooking like a gorilla!
@CARLISILIFTS
Theres no suchthing as TOO BIG!
BILL B. JR.
F*** aesthetics! I want to seebigger-than-life bbs, not skinnyguys that are a dime a dozen!
JACK A.
To the guy that saidmore cardio and lessweight: *facepalm*
OSCAR B.
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NEW FORMULAS
NEW ATTITUDE
2014
2013 Applied Nutriceuticals These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or preventand disease.
Visit us at:
www.appnut.com
FOLLOW US
facebook.com/appnut
@appnut
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22 FEBRUARY 2014 | musclemag.com
Anything
by TheVillage
People,
young man!GEMMA B.
In Da Club by 50 Cent!
In the video hes working
out hard. Plus, his bodywill motivate anyone to
hit the gym.WILHELM B.
Till I Collapse by
Eminem. Not only does
the beat get you
pumped, the song istelling you to keep goinguntil you collapse!
MIKE P.
Walk by Pantera and
Reunited by Wu-TangClan always give me
that push.SARAH Z.
The Rocks WWEtheme. You feel the
electricity as soonas it hits. It makes
you feel unstoppa-ble. Focus!
CAMERON E.
TheTerminator 2
soundtrack. I heard itin a video of Arnold
Schwarzenegger, and it
took my training to awhole new level!
@SIDSALIAN
A Place for My Head
by Linkin Park. When-ever I hear the refrain, I
can feel more power inmy muscles!
MATEUSZ K.
Smells Like Teen
Spirit by Nirvana. I
love the hype I getfrom the rocking andscreaming sound! To-
tal adrenaline!BAO S.
I listen to a lot of dub-step for the upbeat tem-
po, but if I had to choose
one track, it would be
Bone Crushers NeverScared. Besides being a
good track, I apply the
theme of the challengewhen Im lifting. If
youre scared, go tochurch!
RENNIE G.
Domination by
Pantera. Theyre my fa-vorite band, and the
song is fast and makesme want to break some-
thing. So I take it out on
the weights.
@LUC ANDREW R.
Ludacris Move Bitch
( featuring Mystikal).Works wonders on my
last set when I need all
the help I can get!BONGANI JAY M.
Q:
I am a believer in the
thought that we
shape and create the
life that we choose,
and I believe that thetool that we have to
use is our mind.
@KAIGREENE
Lets get this straight,people: anatomy
muscle pants are only
hot because a hot girl
is wearing them.
#oddfashion
-IFBBVICMARTINEZ
Oh, boy, legs just
locked up so bad I
cant even walk into
the school to get my
kids! Im parked on a
bench outside school!
@BRANDONCURRYBSN
Mouthings
Muscle
FROM THE PROS
Shutterstock
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22 FEBRUARY 2014 | musclemag.com
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musclemag.com | FEBRUARY 2014 23
Live in terms of your strong points.Magnify them. Let your weaknesses shriv-el up and die from lack of nourishment.
FREEZE FRAME
WORLDS STRONGEST BODYBUILDER
IFBB PRO JOHNNIE JACKSON
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By Jimm y
Pea, MS,CSCS
TARGET MUSCLES
GLUTE-HAM TIE-IN
1. Rounding yourback.This is not astiff-legged deadlift
(SLD). The SLD is
the only move
where you allow
your lower back to
round. The key to
the Romanian is to
keep your low backcompletely arched
with your abs
drawn in tight. That
will ensure maximal
hamstrings/glute
work while protect-
ing your low back.
2.Allowing thebar to travelaway from the
body.Yourstrongest (and
safest) path of thebar is extremely
close to the body. If
you let the bar fall
away, youll be
weaker and youll
put your low back
at risk of injury. You
actually want the
bar to virtually drag
up your legs.
3.Looking up.
In the bottomposition, ignore the
tendency to look
up. Keep your head
neutral. When you
look up, you put too
much undue stress
on the cervical
spine.
THIS MONTHSEXERCISE
STEP 1:Stand upright holding a
barbell in front of your upper thighswith a pronated (overhand) grip.
STEP 2: Keep your feet shoulder-width apart and a slight bend in
your knees.
STEP 3: Keep your head neutraland your eyes focused forward.
RomanianDeadliftTHE START
STEP 1:Keeping your chest up, abstight and the natural arch in your low
back, lean forward from your hips,
pushing them rearward until your torso is
roughly parallel to the floor.
STEP 2:As you lean forward, keep yourarms straight and slide the bar down
your thighs toward the floor until it
reaches your shins.
STEP 3:At the bottom, keep your backflat and head neutral with the bar very
close to your legs.
STEP 4:Flex your hamstrings andglutes, and lift your torso while pushing
your hips forward until you bring the bar
back to the start position.
EXECUTION
BEST ALTERNATIVE
SMITH MACHINEROMANIAN
DEADLIFT
If the free-weight version proves too diffi cult or youre new to the move, try it on the
Smith. The Smith machine removes the need for balance and allows you to concentrate on
simply pulling the weight with your hamstrings. If the path of the bar is angled, make sure
the bar travels up and toward your body and not away from you.
Biggest
TrainingErrors
PhotosbyRobertReiff
ModelJohanKarouani
26 FEBRUARY 2014 | musclemag.com
Arguably one of
the greatest
exercises to
target the
glute-ham tie-in,
the Romanian
should be a
mainstay in every
leg routine.
For endurance
work, hit sets of
15 to 20; and for
more size, do
sets of 8 to 12
repetitions.
FIRST SETEXERCISE OF THE MONTH
Even though both the knee and hip joints
are involved, the Romanian is actually an
isolation move and not considered a
compound (multi-joint) move.
Make sure
to keepthe bar
very close
to your
body while
your knees
are bent,
back is flat
and chest
is up.
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musclemag.com | OCTOBER 2011 ???
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1995 - 2014 Beast Sports Nutrition. All Rights Reserved
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The greater range of motion will prove beneficial, but because your hands
arent pressing against each other, you do sacrifice some of the intensity of
the peak contraction. Thats one reason why you should utilize both
versions within your chest routine. Remember, youll probably have to
lighten the load a bit to allow your hands to cross over each other. Further-more, youll notice that your delts get a little more work as well, so you want
to make sure your rotator cuffs are warm before hitting any heavy sets.
The Cable Crossover is a very popular and effective single-joint exercise that targets the chest, but what happens whenyou actually allow your hands to cross, one over the other,as you bring the handles in front of your body?
MAKE THISCHANGE
While the cable crossover
is a phenomenal isolation
tool, try allowing your handsto cross over each other for
an entirely different feel.
Reason being, your arms are
naturally able to travel across
your body, and because
cables unlike dumbbells
provide constant tension
throughout the range of
motion (ROM), you can call
upon your pec fibers to
continue working beyond
the point where you
typically stop the move.
That lets you target thosestubborn inner pec fibers
with greater accuracy. In
fact, by always stopping
at the midline, youre
withholding a good
number of inches along
the natural ROM. Those
inches can mean inches to
your chest in the long run.
From one set to the next,
be sure to alternate which
hand travels above the
other. You can even alter-
nate reps in that manner.Either way, that will help you
work the inner pec fibers as
thoroughly as possible,
leaving no fiber untouched.
What Happens When ...
You physically cross your handswhen doing cable crossovers?
28 FEBRUARY 2014 | musclemag.com
The CableCrossover
is an isolation move in
which you normallybring the handles
together in front of
you in an arc.
The cable crossover is an excellent addition to the repertoire for your
chest. Stand in the direct center and slightly in front of the cable cross-over area with your knees slightly bent and feet staggered. Typically,
after grasping the handles and bending your elbows slightly, you bring
the handles in front of you, keeping the slight bend locked in your arms.
(Think hugging a barrel.) When your hands meet, you squeeze your
pecs together for a peak contraction before reversing direction.
GET THEBENEFITS
FROMBOTH
ABOUT THIS MOVE
By Jimmy
Pea, MS , CS CSFIRST SETMAKE ONE CHANGE
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ModelK
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1.Your first exercise is criticalbecause thats when your
energy levels are highest; as
you fatigue, your capacity to
push heavy loads diminishes
over the course of your
workout. Go with exercises in
which you can push the most
weight, which in almost all
instances are multi-joint
moves over single-joint
exercises. Answer D is
single-joint, so its out. Answer
A requires you to lean against
a machine, meaning you cant
go very heavy because it
minimizes body English and
requires you to be more strict.
Answer B isnt even a back
exercise. Your best choice is
answer C.
2.It all comes down to elbowposition in relation to your
body. When your elbows stay
in tight to your sides as you
pull, the lower lats are more
highly engaged; when yourelbows are out wide away
from your sides, the upper lats
are better recruited. Answers
B, C and D all require you to
keep your elbows close to
your sides as you pull, so they
do least for the upper lats.
Answer A is correct.
3.Leaning backward as youpull is natural, but keep it to a
minimum because it takes the
focus off the target muscle.
From question 2 above, we
know that the target when
doing a wide grip is the upper
lats (elbows are out away from
your sides as you pull). Whats
doing the work then? Not the
lower lats but the lower back
(erectors). If you want to do
lower-back work, do desig-
nated lower-back exercises
(like hyperextensions, good
mornings, stiff-legged
deadlifts) rather than effec-
tively turning an upper-lat
move into a lower-back one.
Answer D is correct.
ANSWERSon Back DayBEST PICKS
After warming up,which of these
moves is considered thebest mass builder thatshould be done first inyour back workout?
30 FEBRUARY 2014 | musclemag.com
1 A) SUPPORTEDT-BAR ROWB) BARBELL
UPRIGHT ROW
C) BENT-OVERBARBELL ROW
D) STRAIGHT-ARMPULLDOWN
Which of these movesbest targets the upper
lats to help accentuate yourV-taper?
A) WIDE-GRIP SEATEDCABLE ROW
B) CLOSE-GRIP SEATEDCABLE ROW
C) REVERSE-GRIP
PULLDOWN
D) ONE-ARM DUMBBELL ROW
2 When doing wide-grippulldowns, leaning backward
as you pull reduces the emphasison which muscle group andrecruits this muscle group?
A) LOWER LATS; UPPER LATS
B) UPPER LATS; LOWER LATS
C) LOWER LATS; ERECTOR SPINAE(LOWER BACK)
D) UPPER LATS; ERECTORSPINAE (LOWER BACK)
3
What are the best exercises when training lats? Test your ironIQ with these three challenging questions on training back.
By Bil l
Geiger , MAFIRST SETPUMP QUIZ
PhotosbyG
regoryJames
ModelChar
lesDixon
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FIRST SETTROUBLESHOOTING 1O1
LUNGE
One of these photos shows a critical but common mistake on the lunge.
TARGET
About the LungeThe lunge is an excellent multi-joint move for
the legs. During the lunge, all of the muscles of
the legs including the quadriceps, hamstrings,
glutes and even the calves are at work. The
front and rear legs, as well as the core, are all
responsible for helping balance the entire body
from the start to the finish of this exercise.
Adding dumbbells or holding a bar across your
traps can help make the move more difficult.
Fix ItBe sure to take a long
forward step so that when
you descend toward the
floor, both the front and rear legs ap-
proach 90-degree angles. Your front shin
should be close to perpendicular to the
floor in the down position. That will help
send the work to the hams, glutes andquads while protecting the knee joint
itself from undue strain.
CAN YOU SPOT WHICH ONE IS WRONG?
1 2
Spot the ErrorBecause the lunge is such a dynamic move, its important to
get the little things right, especially when hoisting weight.
When you step forward with one foot, bend both knees to
lower yourself, making sure your front knee doesnt pass your
toes. Stop just short of your rear knee touching the floor and
then reverse direction, driving through the heel of your forward
foot to return to the start. That said, when you dont step
forward far enough, your knee travels beyond the plane of your
toes, putting too much stress upon the front knee joint.
PhotosbyR
obertReiff
By Jimmy
Pea, MS,CSCS
BEGINNERS TIP
Start with no weight whatsoever. And for a while, find a
mirror and perform the lunge as you watch the angle of
your front leg. Youll begin to associate the correct feeling
in your legs with the perfect form. If you dont take a long
enough stride, not only will you lessen the effectiveness on
this staple move on all three major leg muscles, but the
sheering forces upon the knee will immediately begin
tearing down and shortening their lifespan. Once you have
the form down pat, go ahead and hold dumbbells or use a
bar across your back or step into a Smith machine. Whatever
the case, at all times draw your abs in tight by pulling yourbellybutton toward your spine. That will ensure intra-abdomi-
nal pressure and help protect your lumbar spine.
32 FEBRUARY 2014 | musclemag.com
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AVAILABLE AT
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.
1995 - 2014 Beast Sports Nutrition. All Rights Reserved
/BEASTSPORTS
/BEASTSPORTS
delivering 10 grams
of total amino acids, our redesigned
formula with electrolytes enhances
muscle endurance during
workouts and accelerates
post-workout recovery.*
its a new age... for a whole new beast.
HARDERTRAIN
RECOVER
FASTER
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By Jimmy Pea, MS , CS CS
Both versions of the pressdown target the triceps. Which version is best for the lateral head?vs.Underhand
Pressdown
Standard
Pressdown
Standard PressdownArguably the most popular exercise to begin your
triceps routine, the overhand pressdown can help send
much-needed blood to the elbow joint to help prepare
it for the workout ahead. Be sure to to keep your
elbows pinned to your sides throughout each repeti-
tion. If you allow your elbows to be pulled forward,
you will remove the emphasis from the triceps,
involving more abs, delts and chest into the exercise.
Vary the distance slightly between your hands on the
bar from one workout to the next. Finally, keep your
eyes focused forward and your head neutral to protect
your cervical spine from injury.
Reverse-Grip PressdownSimilar to its overhand counterpart, the underhand
version will target the triceps with extreme accuracy.
The reverse-grip pressdown is an isolation, single-joint
move, which isolates the triceps without the assistance
of other muscle groups or joints. You may have tried
the rope pressdown in addition to the overhand
version, but have neglected this underhand variation.
However, since it helps target one of the heads specifi-
cally, its important that you incorporate it into your
routine, if not every workout, for balanced develop-
ment. Keep your knees slightly bent, with your chest up
and your abs pulled in tight, putting yourself in the
strongest position possible.
Overhand Version The triceps consist of three muscles: the lateral, medial and long head. Each headhas a distinct attachment on top, but they all share a common tendon that crosses the elbow and attaches at the ulna.
You can target the triceps with either compound moves, such as close-grip bench presses, or with isolation moves, such
as the pressdown. While you cant completely isolate any particular muscle of the triceps during any move, you can
involve one over the other to a greater degree depending on the angle of your arm to your body and with slight
rotations of the wrist. Exercises that place your arms at the sides of your body help target the lateral head. However,
rotating the wrist so that you have an underhand grip on the bar places more stress on the medial head of the triceps
and less involvement for the bigger, more visible lateral head. The medial heads main purpose is to stabilize the elbow.
Therefore, the winner is clearly the overhand grip when it comes to lateral head size.
ADVANTAGE
34 FEBRUARY 2014 | musclemag.com
PhotosbyRo
bertReiff
ModelSteveCook
FIRST SETFACE OFF
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ThesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.
Thisproductisnotintendedtodiagnose,
treat,
cureorpreventanydisease.
NOX-RW12014BSN
Forbestresultssupplementsshouldbetakenasdirectedovertime,
atmaximumdosageinconjunctio
n
withahealthydietandregularexerciseprogram.
Resultsmay
vary.
*WhenusedinconjunctionwithCELLMASS
2.0
&NITRIX
2.0
team bsN athlete
Roelly Winklaar / IFBB Pro Bodybuilder
ENDURANCE& STRENGTH*
PUMPS*&PERFORMANCE*
ENERGY& FOCUS
BSNPros know: To finish strong, you have to start strong.
And whether youre going for muscle growth, endurance,
or improved overall performance, nothing sets the tone
for your next workout like the highest-quality pre-workout productavailable: N.O.-XPLODE2.0. When the others start winding down,
youll still be pushing it to the edge... another step closer to your goal.
N.O.-XPLODE2.0. Once you try it, you will never train without it!
START STRONG. WORK HARD.FINISH FIRST.
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36 FEBRUARY 2014 | musclemag.com
a 200-pounder. If you weigh
this amount or less, then you
have no need to add more
protein from any source of
milk. However, if you go with
one scoop, then either formof milk bumps your protein
consumption.
Another crucial factor in
protein mixology is rate of
digestion. Whole milk will
drastically slow protein
absorption due to its fat
content. Nonfat milk
contains very little fat, but
its carbs, from lactose, are
not ideal after workouts.
The best source of carbs at
this time is dextrose(secondarily glucose).
B y S t e v e n S t i e f e l
you shake your own
protein, then you
probably average
about 20 to 25 grams of
protein per scoop. After
workouts, you may heap in asecond or something in
between to get in up to
50 grams per serving. Thats
typically about 200 calories
when mixed with water.
Deciding what beverage to
add to your postworkout
shake depends on several
factors, including your
budget and how much
protein you need after
workouts. MMIs rule is that
you need about gram perpound of bodyweight after
training. Thats 50 grams for
WINNERWater
Take in one to two scoops of your favorite protein powder. Add amino
acids and dextrose or glucose, and combine with about 12 ounces of
water per scoop (depending on label recommendations). Nonfat milk
is runner-up. Fatty forms of milk slow protein absorption even more
not so good after workouts, but beneficial at other times of day.
FIRST SETBODYBUILDERS CHOICE
Shutterstock
MILKVS.WATERINYOURPOSTWORKOUT
PROTEINSHAKE
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By F rank Hoffmann
38 FEBRUARY 2014 | musclemag.com
Thai Chili Shrimpwith Coconut Rice
INGREDIENTS
10 oz. raw shrimp
(peeled and deveined)
cup dry basmati or
jasmine rice
1 oz. unsweetened
coconut flakes
1 cup unsweetened
coconut milk
cup water
Dash of fine sea salt
1 tbsp. extra virgin olive oil
1 tbsp. Thai chili paste
DIRECTIONSThoroughly rinse rice
and place into your
rice-cooker bowl, add
unsweetened coconut
flakes, coconut milk,
water and salt. Stir well tocombine all ingredients.
Cover bowl and turn on
rice cooker. The rice cook-
er will turn off once the
rice is cooked, about 15 to
20 minutes. Once the rice
is finished cooking, trans-
fer into a large bowl, fluff
with fork and let cool.
While rice is cooling,
add olive oil to a pan
heated to medium, add
shrimp and chili paste,
stirring until all the shrimp
is coated. Cook shrimp
until theyve turned com-
pletely pink, about five to
seven minutes. Serve atop
rice and enjoy.
NUTRITIONALINFORMATIONServes 2; per serving
58 gCarbs
11 gFat
473Calories
35 gProtein
FIRST SETMUSCLE MEALS
PREPTIME
10minutes
COOKTIME
20minutes
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You show up early. You stay late . You do extra reps and never hold back because you
know the dedication it takes to be a serious athlete.
HMB supplementation with training has been proven to help increase strength, improve
endurance, and reduce recovery time.
Check out the research and read about other serious athletes like you that take HMB
at HMB.org. Then follow the links to get HMB and the results you deserve.
HMB is developed, licensed, and marketed by Metabolic Technologies, Inc.
SERIOUSRESULTSFORSERIOUSATHLETES
Visit www.HMB.org/mm
Individuals providing testimonies in ads are sponsored athletes or havereceived the ingredient HMB as a gift from Metabolic Technologies Inc.
These statement s have not been eval uated by the Food a nd DrugAdministration.
This product i s not intended to d iagnose, treat , cure, or prevent any di sease.
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40 FEBRUARY 2014 | musclemag.com
FIRST SETNUTRITION R&D
THE ABCsof BCAAs
Branched chain amino acids (BCAAs) are a
group of essential amino acids that include
leucine, isoleucine and valine. Your body cant
synthesize them, so you have to get them
through food and supplementation. Here are
some of the key benefits that BCAAs provide
for those trying to build muscle and reduce
body fat.
BCAAs increase energy and drive muscle
protein synthesis.
Taking BCAAs before workouts gives you
more energy at the cellular level. Since
BCAAs are delivered without having to be
processed by the liver, they quickly begin
to fuel muscle protein synthesis, stimulat-
ing better strength and muscle gains.
BCAAs increase insulin release for great-
er muscle growth.
After workouts, BCAAs drive recovery
and growth, since BCAA consumption
boosts insulin release. This anabolic hor-
mone helps drive nutrients such as glu-
cose (to restock muscle glycogen), amino
acids and creatine to muscle cells. BCAAs
also help reduce the release of cortisol,
the stress hormone that causes muscle
breakdown.
BCAAs, particularly leucine, help you burn
stored body fat.
Leucine helps you burn body fat through a
few different mechanisms. First, ingesting
more leucine helps boost your bodys
metabolic rate, the numbers of calories
you naturally burn. Second, leucine helps
reduce appetite, helping you create a gap
between calories consumed and calories
burned. Then your body more preferen-tially utilizes body fat rather than muscle
tissue because having plenty of leucine in
your system protects muscle.
While its important to get all three of the
BCAAs, emphasize leucine over valine and iso-
leucine. Most BCAA products contain leucine,
valine and isoleucine in a ratio of 2:1:1 because
of leucines superior benefits. Research shows
better results when BCAAs are taken in this ra-
tio as compared to leucine alone. For best re-
sults, take 3 to 5 grams of BCAAs about 30
minutes before workouts and 3 to 5 grams af-ter workouts for a total of 10 grams per day.
Most research supports
the ability of vitamin
D-3 supplementation to
boost testosterone
levels. New research
adds to the benefits of
this potent form of the
sunshine vitamin,
demonstrating that it
may also protect your
muscles from
breakdown
(catabolism) from
intense training. In
addition, it may help
you recover morequickly from intense
training.
Vitamin D-3 appears to
protect muscle
breakdown from
exercise by reducing an
inflammatory protein
known as TNF-alpha.
Athletes with lower
vitamin D levels are
more susceptible to
muscle breakdown due
to this protein. For best
results, supplement
400 IU of vitamin D-3
every day for two to
three weeks, and then
take in 400 IU of D-3every third day.
VITAMIN DPROTECTS MUSCLES
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musclemag.com | FEBRUARY 2014 41
CARNITINEBOOSTS
MUSCLEBUILDING
THE SLOW FOOD MOVEMENT
Comprised of the amino
acids lysine, methionine
and other nutrients, carni-
tine is a potent supplement
for encouraging body-fat
burning. It also supports
muscle growth by moving
stored fat to the mitochon-
dria, where fats are burned
for fuel.New research shows ad-
ditional benefits. One study
found that during times of
stress, carnitine helps inhib-
it the mechanisms that
break down muscle tissue.
When stressed, your body
often turns to muscle tissue
as a primary source of fuel
to help it through a gruel-
ing period. So carnitine may
provide benefits for those
who have performed in-tense workouts, helping
them recover from the re-
sulting stress to muscles.
Another recent study
conducted on football play-
ers concluded that carnitine
supplementation helps give
athletes more energy. Since
carnitine helps provide fuel
to the powerhouses in your
cells, you feel more ener-
gized during athletic activity.
Research has also shownthat higher levels of carni-
tine may increase testoster-
one receptors inside muscle
cells. Boosting the number
of these androgen recep-
tors helps you increase your
natural testosterone levels.
For best results, take 1 to
1.5 grams of carnitine be-
fore breakfast, another
dose about 30 minutes be-
fore workouts, and a third
before bedtime, for a total
of up to 4.5 grams per day.
A recent study found that gobbling down a meal mightspur greater release of insulin than consuming a meal
more slowly. Thats perhaps an important find-ing for those seeking to lose body fat.Here is a good rule of thumb:Before and after workouts,you should take inyour protein shakesas quickly as possible,spurring insulinrelease to benefitmuscle feeding
and repair. Atother times ofday, consume
whole-food mealsmore slowly to signalyour body to slow insulin release,helping to avoid sending these just-consumed calories to body-fat stores.
B y S t ev e n S t i e f e l
COFFEEDRIVESSTRENGTHGAINS
People split pretty evenly into coffee addicts
and those who find this drink unpalatable. Re-
search shows that drinking coffee provides nu-
merous health benefits, including helping to
reduce body fat, protect against disease and pro-
vide anti-oxidants and other nutrients.
Most people seek the instant energy coffee
provides by stimulating your central nervous sys-
tem. Research demonstrates that the amount of
caffeine in three cups of coffee not only helps you
lift more weight, but also reduces the amount of
perceived muscle soreness.
To recharge your workouts, drink three cups of
coffee an hour or two before workouts, or supplement
a little more than 2 milligrams per pound of body-
weight about an hour beforehand. In other words, a
180-pounder can get in up to about 360 milligrams, de-
pending on individual tolerance.
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FIRST SETSUPPLEMENT REVIEW
This product from Beast fuels your workouts with
ingredients backed by research.
* BETA-ALANINE HELPS BOOSTS
STRENGTH.
Beast Mode contains CarnoSynbeta-alanine, a trademarked form of
this amino acid. Beta-alanine taken
before workouts helps improve
muscular strength and endurance.
Supplemental beta-alanine
combines with histidine in your
body to form carnosine, a small
protein molecule. Research shows
that increased levels of carnosine
during exercise improve strength
and endurance. Beta-alanine also
improves the benefits of creatine
when taken together and may helpreduce body fat.
* NITRIC-OXIDE (NO) BOOSTERS
PROMOTE GREATER MUSCLE
PUMPS.
Beast Mode contains several potent
supplements that promote muscle
pumps, driving more blood, oxygen
and nutrients to your muscles so
you can lift more weight or perform
more reps. These include arginine
alpha-ketoglutarate and agmatine
sulfate. Arginine is an amino acidthat helps boost NO, a small gas
molecule that allows blood vessels
Y
ou know the feeling that comes over you as
youre getting ready to go to the gym: Your
adrenaline starts to rise, and you feel a certainexcitement because you want to press and pull heavy
weights. But before you release your inner Hulk, its
important to think like Dr. Bruce Banner and use
science to plan your workouts (you wont like your
workouts when youre angry). These supplements,
contained in Beast Mode, will help you perform like a
superhero in the gym. Heres why.
GET INTO
BEAST MODE
SUPPLEMENT FACTS
Serving Size:one scoop
Calories per Serving:30
Servings Per Container:45 in 650-
gram bottle
Price:$39.99
Availability: GNC, The VitaminShoppe, bodybuilding.com
For more info: www.beastsports.com
BEAST MODE
to relax, improving delivery to
muscle tissue. Glycerol stearate also
helps deliver intense pumps andmaximum vascularity.
* NEUROSTIMULATORS INCREASE
FOCUS AND CONCENTRATION.
Beast Mode contains a spectrum
of supplements that helps athletes
boost concentration during training.
These include tyrosine, Gingko
biloba, Bacopa monnieraand others.
Tyrosine is an amino acid that
increases energy, improves mood
and enhances mental focus by
boosting energizing brain chemicalsand hormones. Bacopa monniera
stimulates thyroid hormone, and
Gingko bilobahelps improve blood
flow.
* INTENSITY SUPPLEMENT PRO-
VIDES ENERGY FOR LONGER,
BETTER WORKOUTS.
Beast Mode adds central
nervous system stimulators to
its formulation to help you work
out stronger for longer. Among
these, the product includes anatural form of caffeine, coffea
robusta (bean), as well as Nelumbo
nucifera,and a host of B vitamins
known for boosting energy (B-1,
B-2, B-3, B-6 and B-12).
FOR BEST RESULTS:
Take one scoop of Beast Mode
about 30 minutes before training.
You can adjust your dose upward to
three scoops within a 24-hour peri-
od, but dont exceed that. Keep in
mind that this product contains
natural forms of caffeine that may
affect sleep when taken later in
the day.
42 FEBRUARY 2014 | musclemag.com
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FIRST SETON SHELVES NOW
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GROWTH CYCLES
musclemag.com | FEBRUARY 2014 43
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Who knew the smallest of muscles cansummon some of the greatest work-outs? Try these killer sessions andwatch your biceps grow by bounds.
By Jimmy Pea, MS, CSCSPhotos of Steve Cook by Robert Reiff
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KILLER BICEPS BUDDY
STYLE WORKOUT NO. 1Getting creative with biceps can serve as a
rude awakening for one of the smaller
muscles in the body. But since its a muscle
that has such a huge impact on your over-
all physique, lets allow creativity to do its
work. Grab your training partner and get
started. Our first killer workout is steeped
in an old-school tactic: buddy style.
If youve never done buddy curls be-
fore, it basically has you perform a 1:1 ratio
of reps to rest. For example, on a standardbuddy set of barbell curls, youll select a
weight with which youll reach failure at
around 10 reps. Do one rep, then pass the
bar to your training partner. Hell do his
rep, then hand the bar back to you for two
reps. Hand it back to him for two reps,
then its back to you for three reps, and so
on and so forth, until you reach 10 reps on
your last set. After a brief rest period, you
then work backward, starting with a set of
10 and working downward to one rep. If
you do the math, thats a lot of work. Prob-
ably more work for biceps than youve
done in quite some time, if ever.
Similar to the rest-pause method, the
buddy system is a simple (and brutal)
concept that takes advantage of your
bodys rapid-recovery energy systems.
When you start a heavy set of curls, you
rely primarily on phospho-creatine (PC),
the primary energy source stored in skel-
etal muscle that fuels short, powerful
bursts of activity. PC depletes rapidly, butfortunately it also replenishes rapidly,
usually in 10 to 20 seconds. The main
Shock and awe. For most major muscle groups, crushing the bodypart with
heavy weight is enough to spark serious change. But when it comes to the
smaller muscles like the biceps, load will only get you so far down the
road of progress. After all, were talking pretty small muscles compared
to the majors. Its for that reason that weve designed this months killer se-
ries. We take load seriously, no doubt, but we deliver it with techniques andtactics youve never tried. Elements of training that when combined with in-
tensity actually produce better results than you imagined. Weve even taken
methods that sound familiar to you into uncharted territory. And uncharted
territory is exactly how youll describe your arms when youre done.
SEATED ALTERNATING
DUMBBELL CURL
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benefit of employing the buddy system is
that youll have lifted more total pounds
in a given set simply by mixing in these
calculated rest periods.
Now, for most of the moves in this
killer workout, you dont have to hand
over the weight to your partner. You can
be on one bench and your partner can beon another. Verbal and nonverbal cues
can be used to initiate or signal when its
your turn to go.
For this buddy-system biceps blitz,
each exercise will only be performed up
to 10 reps each and then back down to
one. After youve both arrived back at one
rep, its time to switch exercises after a
two- to three-minute and well-de-
served rest. Finally, because of the
number of killer reps youre hitting, selecta weight that equals roughly 50 percent
of your 10 RM.
EXERCISE SETS1 REPS2
BUDDY SYSTEM
Barbell Curl3 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Seated Alternating Dumbbell Curl4 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Reverse Barbell Curl3 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Alternating Hammer Curl4 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
1Be sure to do a couple of warm-up sets prior to your working sets.2The reps go in 1:1 reps/rest ratio. After one rep, your partner does one. Then you do two, and so onand so forth. Once you both have reached 10 reps, reverse directions all the way down to one rep.3For the barbell curl and reverse barbell curl, go ahead and share the bar. On the other two moves,stake claim to your own set of dumbbells, using verbal and nonverbal cues to help each other beginyour share of reps.4While you wait for your partner to complete his reps, you can rest the dumbbells on your quads oron a bench. Because youre doing so many reps, select a weight that is roughly 50 percent of your 10 RM.
KILLER BICEPS WORKOUT NO. 1
BARBELL CURL
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The first exercise in this next killer
workout has you taking 21s to a whole
new level. As you know, 21s have you
working half of the range of motion for
seven reps, then the other half for seven
more reps, and then finishing with sev-en full reps. But were adding a few bru-
tal twists. First of all, while you can use
any exercise for 21s, were going with
the standard barbell curl because its
not only the best biceps builder, it lets
you alter your grip width on the bar to
hit each head differently. A close-grip
hits the peak (long head) to a great de-
gree, while a wide-grip targets the
short, inner head with better accuracy.
The shoulder-width (standard) griphits both rather evenly.
With those truths in mind, what
youre going to do is 21 reps for the up-
per half of the curl, the lower half and
then 21 full reps. Heres how: Youll
work the top half of the curl (from 90
degrees up) with the seven close-grip
reps, seven wide-grip reps and sevenshoulder-width reps. Youll then lower
the bar and hit all three grips for the
lower portion of the ROM before finally
ending with seven full ROM reps using
each grip. Because youre doing so
many partial and full reps, select a
weight that corresponds to about 50
percent of your 10 RM. Youll know
pretty quickly if you chose a weight
thats either too heavy or too light. Once
youve done all of your full-range reps,rest two minutes and repeat the se-
quence from the top (literally).
As youre resting, head over to the seat-
ed row and attach a straight bar to the ca-
ble. The lying cable curl is one of those
oft-neglected moves that just cant be du-
plicated. By lying down, you remove mo-
mentum from the equation because yourback is pressed against the bench (or floor,
if you dont have a seated row). Moreover,
the constant tension of the cable not only
blisters your biceps but even the delt/bi
tie-in gets a lot of work just holding the
bar. NOTE: Your partner needs to stay
close to the stack because when you reach
failure at the first rep range, youll drop
the weight a few plates (roughly 25 per-
cent lighter) and hit failure again.
You finish this brutal biceps routineon the high cable curl for three sets of
20 to flush and pump the muscle.
KILLER BICEPS ARE YOU 21 MATERIAL? WORKOUT NO. 2
CLOSE-GRIP
BARBELL CURL
STANDARD-GRIP
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LYING CABLE CURL
WIDE-GRIPBARBELL CURL
EXERCISE SETS1 REPS2
UPPER PORTION (90 DEGREES UP):
Close-grip Barbell Curl 2 7
Wide-grip Barbell Curl 2 7
Standard-width Barbell Curl 2 7
IMMEDIATELY HIT THE
LOWER PORTION (HALFWAY UP):
Close-grip Barbell Curl 2 7
Wide-grip Barbell Curl 2 7
Standard-width Barbell Curl 2 7
IMMEDIATELY FINISH WITH:
FULL RANGE OF MOTION:
Close-grip Barbell Curl 2 7
Wide-grip Barbell Curl 2 7
Standard-width Barbell Curl 2 7
Lying Cable Curl3 3 20
Two-Arm High Cable Curl 3 20
1Doesnt include warm-up sets; do as many as you need but never take warm-up sets
to muscle failure.2Select a weight that corresponds to roughly 50 percent of your 10 RM3Upon failure on each set, have your partner drop the pin to make the weight about
25 percent lighter and immediately keep doing reps until you reach failure again.
KILLER BICEPS WORKOUT NO. 2
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If you loved the 21s style for
the barbell, another very
useful exercise to try them
on is the preacher, for which
your partner will use his
arms as the stopping point
for the half-reps. On the top
half of the reps (above 90
degrees) his arms can also
serve as a way to help you
gently force more reps. If
youre wondering why we
start at the top, its because
that portion is the arms
strongest angle, but we
seldom reach failure there.
Typically at the end of a set,
we fail at the start of the rep
(within the first 6 to 8
inches) of any style of curl,
even though the biceps still
have gas in the tank above
90 degrees. Reason being,
the forearms generally
become the limiting factor.
Best way to remedy that is
to exhaust the top, then the
bottom portion, allowing
you a certainty that the fullrange of motion has been
successfully utilized.
PreacherCurl
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If you want great arms, you have to go to
extremes, and this workout does exactly
that. Because the angle of your arm plays
such a key role in working both the inner
and outer biceps musculature, youre go-
ing to work the entire spectrum in tri-set
fashion, starting with the exercise that
targets the short (inner head) better
than any other, and then finishing with a
move that arguably isolates the long
(outer head) without equal. Your arms
will literally travel from straight in front
of you to a point as far behind you as pos-
sible. Youre about to work through the
most complete biceps spectrum possible
in one giant set.
To begin, head to the preacher curl, butapproach it in reverse to hit the great Scott
curl. The Scott curl has you reversed on the
preacher bench to allow your arms to hang
straight down in front of you. No other
move in the gym allows such emphasis on
the short head, because it removes the ten-
sion on the long outer head and puts the
onus of the work on its counterpart.
After your set of Scott curls without
rest turn around on the bench and hit a
set of EZ-bar preacher curls to failure.
The preacher curl, while still primarily a
short head move, places a bit of tension
on the long head. Upon failure and resting
only as long as it takes to get into position,
attack a set of seated dumbbell curls with
your arms directly at your sides, which
will hit both heads evenly. To end the gi-
ant set, sit back on the incline bench for aset of incline curls, which really help you
focus attention on the long head. Upon
KILLER BICEPS GIANT WORKOUT NO. 3
failure on the incline curl, rest one to two
minutes and repeat the sequence.
After all that, can you visualize the
travel radius of your arms? From directly
in front of your body in the Scott curl to
directly behind you during incline curls?
Thats the key to the giant set. In addition
to these angle-specifics, youll also be us-
ing forced reps at each point of failure on
a couple moves. Thats why an attentive
partner is so critical on this arm day.
Following the giant set, perform a
few peak-specific sets of drag curls on
the Smith machine. On each rep, hold
the peak contraction for at least three
seconds. Finish this routine by bom-
barding your forearms (and biceps) withthe reverse barbell curl performed in
negative fashion.
DUMBBELL
SCOTT CURL
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EXERCISE SETS1 REPS2
Dumbbell Scott Curl 3 6, 10, 12
giant with
EZ-Bar Preacher 3 6, 10, 12
giant with
Seated Dumbbell Curl 3 6, 10, 12
giant set with
Incline Bench Dumbbell Curl 3 6, 10, 12
Smith Machine Drag Curl 4 10
Reverse Barbell Curl 3 104
1Doesnt include warm-up sets; do as many as you need, but never take warm-up sets to muscle failure.2Choose a weight so that you reach muscle failure by the target rep.3Hold each rep at the peak contraction for three seconds (or as long as possible).4Beginning on your first rep, lower the barbell as slowly as possible, taking up to 10 seconds to lower it. Your partner
should completely help you on the positive (concentric portion). Upon failure, force at least two to three more reps. Your partner should help only enough to get you past the sticking point.
Upon initial failure on each set, force your partner to squeak out a few more reps.
KILLER BICEPS WORKOUT NO. 3
INCLINE
BENCH
DUMBBELL
CURL
SMITH MACHINE
DRAG CURL
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MMI7+5((0217+ 675(1*7+ &+$//(1*( PHASE ONE
CHALLENGE
Welcome to Part One
of our ultimate three-phase
strength-training guide totransform you into an absolute
powerhouse. This 90-day program
is designed to deliver big gains in
the lifts that matter most.
BY DAN FILIPEANDJIMMY PEA, MS, CSCSPHOTOS OFJOHAN KAROUANIBY ROBERT REIFF
THEBRUTE-FORCE
ny true gym rat can re-
call a moment of sheer
inspiration after wit-nessing a Herculean
feat of strength, wheth-
er in person or on TV. It might be a scene
from Pumping Iron, a Rocky training
montage, a clip of Bill Kazmaier from the
Worlds Strongest Man or even a YouTube
video of modern-day gym animals like
Matt Kroc or CT Fletcher. Whatever it is,
were willing to bet that it involves an ob-
scenely heavy object getting bench-
pressed, squatted, deadlifted or forced
overhead. Collectively known as the Big
4, these basic lifts are the foundation of
true strength. This 90-day strength chal-
lenge organizes and periodizes lifts to
help you unleash your ultimate brute-
force potential in the weight room.
THE BIG PICTUREBy splitting the program into three
phases, youll be able to focus on key
strength aspects each month while con-
sistently increasing the weight in the Big4 lifts throughout the entire 90 days.
The big lifts are done all on the same day
each week, using a sliding percentage of
your one-rep max. The next day (and
perhaps one more day that week), youll
perform supplemental exercises specifi-
cally designed to support and assist your
strength gains. Its topped off with a cou-
ple days of upper- and lower-body ma-
chine work to round out the weeks
training split and give your joints some
much-needed recovery.
Taking a full-body approach is an ex-
cellent strategy for overall strength devel-opment due to how the mind and muscles
A
TRAINING SPLIT
The Brute-Force Challenge
Sample Training Split
DAY WORKOUT
1 The Big Lifts
2 Supplemental Work
3 Rest
4 Lower-Body Machine Work + Abs
5 Upper-Body Machine Work
6 Supplemental Work (Optional)
7 Rest
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DAY ONE: THE BIG LIFTS
EXERCISE SETS^* REPS
Squat 3 5 with 50%RM
3 5 with 65%RM 1 To failure with 75%RM
EXERCISE SETS^* REPS
Deadlift 3 5 with 50%RM
3 5 with 65%RM
1 To failure with 75%RM
EXERCISE SETS^* REPS
Bench Press 3 5 with 50%RM
3 5 with 65%RM
1 To failure with 75%RM
EXERCISE SETS^* REPS
Standing Overhead Press 3 5 with 50%RM
3 5 with 65%RM
1 To failure with 75%RM
Note: On your lightest sets, move the bar through the positive (concentric) portion of the rep as quickly aspossible. Only your very last set of each exercise should be taken to failure. On that last set, choose a weightthat matches 75 percent of your 1RM and do as many reps as possible.
^ Does not include warm-up sets
* Rest as long as two to three minutes between sets or less if you feel completely rested.
DAY TWO:SUPPLEMENTAL WORK WITH
UNILATERAL MOVES + HYPERTROPHY
EXERCISE SETS REPS
One-Arm Incline Dumbbell Bench Press 3 6-10 (each arm)
One-Arm Dumbbell Row Off Rack 3 6-10 (each arm)One-Arm Dumbbell Deadlift 3 6-10 (each arm)
Single-Leg Press 3 6-10 (each leg)
Close-Grip Bench Press 3 8-12
Lateral Raise 3 8-12
Seated Row 3 8-12
DAY FOUR:/2:(5%2'< 0$&+,1( :25. $%6
EXERCISE SETS REPS
Leg Extensions 4 12, 10, 10, 8
Leg Curls 4 12, 10, 10, 8
Standing Calf Raise 4 12, 10, 10, 8
Weighted Crunch 3 12, 15, 25
Swiss-Ball Crunch 2 To failure
Hanging Leg Raise 3 To failure
Plank 3 To failure
DAY FIVE:833(5%2'< 0$&+,1( :25.
EXERCISE SETS REPS
Pec-Deck Flye 4 12, 10, 10, 8
Wide-Grip Lat Pulldown 4 12, 10, 10, 8
Cable Upright Row 4 12, 10, 10, 8Smith-Machine Shrug 4 12, 10, 8, 8
Standing Cable Curl 4 12, 10, 8, 8
communicate. Hitting the entire body in
a single session will stress more of the
central nervous system and instigate a
cascade of muscular and mental physio-
logical processes.Every week, Day One will involve
training the squat, deadlift, bench press
and standing overhead press with 50 to
95 percent (depending on the month) of
your maximum weight. If youre not quite
sure how much weight that means for
you, check out our sample table to help
you estimate. Now, this may surprise you,
but youre only going to be taking one set
to absolute failure, where you cant do an-
other rep. Most of the time youll be stop-
ping the set long before you actually
fatigue. In other words, youre going to
save the all-out effort for the last set of
each exercise. Think of that one set as
Game Day.
Each month, Day Two will focus on a
specific aspect of strength crucial to max-
imizing your gains. These supplemental
exercises can also be done one more time
in the same week, but this is strictly op-
tional. Be sure to listen to your body as
you progress through the program andstart to increase the percentage of your
1RM. If you feel youre not fully recover-
ing come Day One, you may choose to do
the supplemental-day exercises just once
a week specifically on Day Two. The
other days of the week will include rest
days and machine training days for your
upper and lower bodyparts. This should
take the stress off your joints and help
you recover for the big lifts on Day One.
PHASE ONE:ELIMINATE WEAKNESS
For this first month, youll start off at
50 to 65 percent of your 1RM for each of
the Big 4 lifts, finishing off with one set
taken to absolute muscle failure at 75 per-
cent of your 1RM. Day Twos supplemen-
tal exercises will focus on fixing any
strength-limiting imbalances through
unilateral training. This will help expose
and correct any muscular weaknesses, be-
cause when you train an arm or a leg solo,it doesnt have the benefit of its opposing
limb helping to balance the bar or press
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MMI7+5((0217+ 675(1*7+ &+$//(1*( PHASE ONE
DEADLIFT
START:With your feet
beneath the barbell, squat
down and grasp the bar
with a slightly wider than
shoulder-width grip. (With
weights above 75 percent
of your 1RM, try an
alternating grip, with your
dominant hand in an
overhand grip and the
other with an underhand
grip.) Keep your back flat,
chest up and the bar flush
against your shins.
MOVEMENT:With your
chest up and back flat,
take a big breath, squeeze
your core and glutes and
lift the bar by pressing
through the floor,
extending your hips and
knees to full extension. Be
sure to keep your arms
straight as you drag the
bar up your legs till youre
in a standing position.
Keeping your core tight,
lower the bar along the
same path until the plates
touch the floor. Let the bar
settle before you start
your next rep.
Imagine this move as
one in which youre
pressing with your
legs through the floor as
opposed to just lifting with
your upper body, because
its as much of a press as it
is a pull.
DAY 1EXERCISE
DESCRIPTIONS
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more than its share as you can on a ma-
chine. One of the reasons you may be
missing some lifts or just not able to pile
on the plates could be down to a weak link
in the chain you never knew existed.
Think of the last time you couldnt lockout your arms during your final rep on
the overhead press. The shortfall likely
came from your triceps. Some close-grip
bench work is just what the doctor or-
dered to make sure you dont miss the
next one. Or how about that time you got
pinned under the bar on the bench press?
Unilateral training exercises, like one-
arm incline dumbbell press, will help find
that weak link and restore it.
Not only that, but research confirms
that training one limb at a time forces the
recruitment of more muscle fibers and
produces more force. This is because a
limb working alone requires more effort to
move a weight from point A to point B
than when its working in concert with an-
other limb. Also, unilateral training tends
to maximize the number of growth-prone
fast-twitch fibers that are called into play.
Unilateral work provides your core with a
serious jolt, and the stronger your core
grows over time, the more effective aswell as injury-free youre likely to be.
PROLOGUE:WEEK ZERO STRENGTH TEST
Over the span of a week and after a thorough warm-up (with some trial and error), try to
determine as close as possible the most weight you can lift for three reps. Again, dont
attempt to find a 1RM, as its not necessary for this purpose (especially if you train alone).
EXERCISE SETS REPS
Squat 1-3 3
Deadlift 1-3 3
Bench Press 1-3 3
Standing Overhead Press 1-3 3*Keeping a journal is important if you want to track progress and monitor gains. Youll be able to note certainnuances within your repertoire and decide whats working and what isnt. Even if you dont keep a journal ofevery single rep, a loosely kept log of your lifts can be an extremely useful tool.
DAY 1EXERCISE
DESCRIPTIONS
STANDING
OVERHEAD
PRESS
START:Stand holding
an Olympic bar at
shoulder height (upper-
chest level). Keep your
head neutral, abs tight
and low back arched.
Spread your legs
slightly wider than
shoulder-width.
MOVEMENT:
Powerfully press the
bar overhead to full
arm extension. Squeeze
your shoulders for a
count, then slowly
lower the bar back to
your upper chest and
repeat for reps.
To help alleviate low-back stress as well as
to squeeze out a few
more reps, allow your
knees to absorb the
downward motion by
bending them slightly.
58 FEBRUARY 2014 | musclemag.com
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