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muscleandfitness.com

Inside 

FEBRUARY 2017 

VOLUME 78 | NO. 2 

IN EVERY ISSUE 

16 FROM THE CHAIRMAN 

194 ASK 

200 THE LAST WORD 

FEATURES 

20 Be Your Own Superhero 

Follow this eight-week program 

from Ron Mathews to become agile 

like Spider-Man, strong like the 

Hulk, and ageless like Wolverine. 

88 Sandbag Strength 

Get the upper hand with sandbags 

and sandbells for increased 

stability and functional strength. 

102 Hungry Like the Wolf 

Fuel your workouts with these 

healthy recipes from acclaimed 

chef Wolfgang Puck. 

110 Straight Up: Total Body 

We sieved through five years of our 

Straight Up Series to bring you the 

best workout for each body part. 

122 Pumping Iron at 40: Part 2 

An exclusive interview with director 

and filmmaker George Butler, the 

man who brought bodybuilding into 

the mainstream. 

128 10:20:45 Minute Workouts 

Start on your spring physique with 

these time-oriented workouts that 

can fit into any schedule. 

136 Frozen Assets 

Frozen food doesn’t equal unhealthy. 

Keep your gains on track with 

these 11 fruits and veggies that are 

nutritious and last. 

142 Skye’s the Limit 

Emily Skye opens up to her 

13 million social media followers in 

hopes of inspiring them to stay fit 

and strive for happiness. 

150 The Century Club 

Go from 0 to 100 with 100-rep sets. 

160 Pyramid Schemes 

Sign up for pyramid schemes 

so you don’t blow your wad before 

a lift. 

164 No Holds Barred 

Former NFL running back turned 

actor Thomas Q. Jones is done 

taking hits. Now, he’s doling them 

out against Chuck Liddell in his first 

starring role. 

170 King George 

IFBB physique pro George Brown’s 

secret to perfect abs? Consistency, 

hard work, and a side of cake. 

178 25 Fat-Loss Tips 

Banish the winter weight that you 

definitely put on. 

186 SAQ Up 

Trade in the treadmill for these speed, 

agility, and quickness drills to burn 

calories and improve coordination. 

SECTIONS 

35 EDGE 

M&F Oscars; Ernie Hudson’s bigger 

than ever; train like a stuntman; 

Hollywood’s go-to tough old 

bastard; how to kick in a door. 

55 TRAIN 

Best fitness bands; upgrade your 

crunch; learn to breathe; a CrossFit 

WOD gets a makeover. 

73 EAT 

Ten foods for great sex; oatmeal 

five ways; healthy cheesesteaks; 

which rice is better? 

COVER: BEN ROTHSTEIN. THIS PAGE: PHOTOS 12/ALAMY

FROM THE EDITOR 

EMAIL US AT 

editorial@ivmdi.com 

Looking for unconventional resistance 

training and core strengthening? 

Check out how push ups can be 

made more fun. Try the very challenging 

exercise, get ups. Better yet, 

why not try working out with a 

sandbag. 

Searching for ways to lose weight 

faster while gaining more energy? 

Acclaimed chef and restaurateur 

Wolfgang Puck prepared some of his 

sumptuous recipes in this issue. 

Finally, find out how well renowned 

director, George Butler, has made a 

difference in the fitness and bodybuilding 

industry with his documentary 

back in the 70s. 

Perspective affects what we do 

and how we accomplish our goals. 

The significance of these actions, in 

the long term, are seen as a process. 

Having a positive perspective makes 

the passion for this commitment to go 

beyond what it was aimed for. It 

genuinely evolves us to become a 

better version of ourselves. 

So enjoy your journey as you go 

through this month’s issue. 

Perspective Matters 

To a Healthier, Stronger, 

and Optimistic You 

IT TAKES SERIOUS mental 

conditioning to achieve a fitness 

goal. Being serious into getting fit 

sometimes takes the fun out of the 

fitness journey. In times of inner 

struggles, having a fresher 

perspective lightens the way 

towards the end goal. 

Whenever working out gets 

tough for me to accomplish, I get in 

touch with my inner child and 

channel some of my favorite 

characters - from the comic books 

- as a motivation to get things done 

effectively. For instance, I try 

bringing out the Aquaman in me 

whenever I need to complete my 

swimming laps. While I turn into 

Daredevil whenever it comes to 

matters of agility and strength, in 

calisthenics. 

It may sound childish or immature, 

but as long as the workout gets done 

effectively, consider this perspective 

as an interesting way to approach 

one’s fitness goals. Rather than 

thinking about burning calories, 

lowering fat percentages, and losing 

or gaining the inches, thinking out of 

the box adds a sense of adventure 

and excitement in our fitness 

journey. 

In this issue, we feature some of 

your favorite superheroes - like 

Wolverine, the Hulk, Spiderman, and 

Quicksilver - and their workout 

regimen. 

If working out like a superhero is 

not your cup of tea, find out how 

silver screen old timers, Ernie 

Hudson and Stephen Lang, manage 

to stay fit all these years. 

Ferdinand Manabat 

Editor in Chief 

4 MUSCLE & FITNESS MARCH 2017 

RAYMOND SALDAÑA

NEWS GOLD’S GYM DLSU 

The Green Archers’ New Playground: 

Gold’s Gym DLSU 

BY CAITY ROXAS 

AT LONG LAST, The Legend has 

come to DLSU. Gold’s Gym finally 

opened its doors at the Enrique 

Razon Sports Center last February 

16, 2017 much to the delight of the 

students, faculty and athletes alike 

as well as those from the neighboring 

area. 

At over 1,000 sqm, the brand 

new facility has more than enough 

space to accommodate the entire 

community. Plus, it’s decked out 

with state-of-the-art equipment 

and managed by a handpicked 

team of staff holding prestigious 

NASM (National Academy of Sports 

Medicine) and ACE (American 

Council of Exercise) Certifications. 

It’s no wonder that the new gym 

has already attracted the likes of 

DLSU’s King Archer, Jeron Teng, 

and Ms. Supranational 2016, Ms. 

Joanna Eden as regular clients. 

Even before opening, the gym 

and its team has already faced 

various challenges and come out 

on top – taking what used to be a 

parking space and transforming it 

into a paradise for fitness aficionados. 

Just like any fitness journey, the 

road to completing Gold’s Gym 

DLSU took time and real hard 

work. The students waited a long 

time for this project to become a 

reality. Step into the gym and you 

will immediately feel the energy 

and excitement of the entire DLSU 

community. 

Aside from La Salle, Gold’s Gym 

Philippines also provides support 

to Xavier School and CSA as part 

of their advocacy to make fitness 

accessible to everyone especially 

the youth. 

Gold’s Gym DLSU is a dream 

come true for many La Sallians – 

a world-class fitness center right 

in the heart of their campus. “Why 

wasn’t this here when I was still in 

school?” asks Gold’s Gym Philippines’ 

Brand Manager Raeven 

Roxas who happens to be an 

alumnus of De La Salle University. 

Despite being a new gym, Gold’s 

Gym DLSU gets a good amount of 

foot traffic every day. It’s open 

not only to students but also to 

outsiders, catering to the entire 

Taft area. 

Whether you’re just starting 

Photo by: Raeven Roxas 

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world-class athlete, Gold’s Gym 

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Gold’s Gym DLSU is open 6:00am 

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8 MUSCLE & FITNESS MARCH 2017

BE YOUR OWN 

SUPER- 

HERO 

> Become as ripped as Wolverine, as strong 

as the Hulk, and as nimble as Spider-Man 

with our superhero-inspired program. 

WORKOUT BY RON MATHEWS, C.S.C.S., C.P.T. 

WHEN LOGAN OPENS 

nationwide March 3, it will 

mark the ninth and reported 

last time that Hugh Jackman will 

don the muttonchops and adamantium 

claws as one of Marvel 

Comics’ most beloved characters— 

Wolverine. 

Since 2000, Jackman has unveiled 

a more impressive—and more 

shredded—physique every time he 

appeared on-screen as the surliest 

member of the X-Men. In Logan, 

the character is older, grayer, 

and clearly not in the same peak 

condition displayed in 2013’s The 

Wolverine (as seen on this month’s 

cover) or 2014’s X-Men: Days of Future 

Past. But the centenarian still 

looks and fights better than most 

geriatrics born in the late 1800s. 

Off-screen, Jackman’s continued 

efforts to make strength gains and 

age gracefully have reminded us 

of something: You don’t need to 

be a mutant to gain superabilities. 

You just have to work as hard as 

humanly possible and take care of 

your mind and body. 

Admittedly, the workout plan 

we’re providing won’t turn you into 

a superhero. However, since it was 

created by 47-year-old superhuman 

celebrity trainer Ron Mathews, 

winner of the Masters 45–49 division 

at the 2016 CrossFit Games, 

we’re sure you’ll look, perform, 

and move like one after eight 

weeks. Even better, exposure to 

gamma radiation, radioactive 

spider bites, or adamantiumskeletal 

bonding isn’t necessary.

STRENGTH LIKE 

THE HULK 

The Hulk 

YOU’D SMASH everything, 

too, if you turned 

green every time someone 

pissed you off. The Incredible 

Hulk’s feats of strength 

include leaping great distances 

thanks to his superstrong 

leg muscles. Rumor 

has it the Hulk can jump 

hundreds of miles—and 

orbit around the Earth—in 

a single bound. And it must 

be nice for your physical 

strength to be limitless 

when you become stronger 

as you get more agitated. 

The Green Goliath, who’s 

been part of the Avengers, 

grows to more than 

seven feet tall and more 

than 1,000 pounds when 

he transforms from 5'10" 

egghead, Robert Bruce 

Banner, Ph.D. 

Mathews’ plan relies on 

tried-and-true powerlifting 

exercises—like the bench 

press, squat, and deadlift— 

and more functional, complex 

movements such as 

thrusters and power cleans 

to help you acquire Hulklike 

strength. The program 

benefits your body’s central 

nervous system (CNS), 

which increases your body’s 

ability to recruit muscles 

for athletic feats, such as 

leaping from rooftop to 

rooftop, sprinting after a villain, 

or kicking down a door 

(see page 52 if you need a 

refresher). 

SNATCH-GRIP 

DEADLIFT 

Remember: Most of the 

power should be generated 

in the initial pull when 

your hips are low. If you’re 

still yanking the bar in the 

middle of the range of motion, 

then it’s too heavy. 

“Keep the chest up and 

maximize core tension,” 

Mathews adds. 

BENCH PRESS 

“Make sure that you’re controlling both 

phases of the movement—the negative and 

the positive—and don’t bounce the bar off 

your chest to initiate upward barbell movement,” 

Mathews says. 

PREVIOUS SPREAD: PHOTOS 12/ALAMY. 

THIS PAGE: 2011 MVLFFLLC. TM & 2011 MARVEL 


BE YOUR OWN SUPERHERO 

AGILITY LIKE 

SPIDER-MAN 

Mathews included extra volume in 

the plan so as to induce hypertrophy, 

while the agility and speed work will 

improve your coordination, ability to 

accelerate, and teach your body how 

to transfer your newfound superstrength 

into dynamic movements. 

Essentially it’s combining Spider- 

Man’s nimbleness with Quicksilver’s 

speed while offering a blend of the 

Hulk’s size and Wolverine’s cut physique. 

In the end, you’ll have acquired 

new muscle, increased one-rep max, 

and an improved pair of lungs that 

will take you pretty far in any endeavor 

you take on—super or not. 

Spider-Man 

SPIDEY COMBINES HIS acrobatic ability with his 

web-slinging skills to traverse New York City from rooftop 

to rooftop. Luckily, his superhuman kinesthetic ability 

enables him to avoid injury despite getting tossed around 

by nearly every villain he’s faced, including Randy Savage 

as Bone Saw McGraw in 2002’s Spider-Man. 

BAR MUSCLE-UP 

These are a little bit easier than 

muscle-ups on rings (the bar is 

stable, unlike the rings) but not 

by a lot. They still require a ton of 

upper-body strength and power. 

SINGLE- 

LEG 

SHOULDER 

BRIDGE 

Keep your 

grounded foot 

planted at all 

times and “drive 

down into the 

heel to…maximize 

the posterior 

muscle 

activation and 

minimize quad 

activation,” says 

Mathews. “Use 

your hands for 

balance; all 

of the weight 

should be in the 

heel that’s on 

the floor.” 

PHOTOS 12/ALAMY; IAN SPANIER 

MARCH2017 MUSCLE & FITNESS 11


SPEED LIKE 

QUICKSILVER 

PHOTOS 12/ALAMY; IAN SPANIER 

Quicksilver 

FORGET USAIN BOLT. 

Quicksilver’s superhuman 

speed allows him 

to travel at speeds 

exceeding the speed of 

sound for hundreds of 

miles without getting 

tired! And his talents 

don’t stop there. His 

speed allows him to 

fly, create cyclones, 

and run up walls and 

across water. Take 

that, Jesus. 

KETTLEBELL SWING 

“Russian swings stop at the eyes 

and emphasize the hip pop and 

hamstrings. By using an American 

swing, you go overhead and 

not only work the hip pop and 

hamstrings but also the shoulders,” 

Mathews says. 

BUTTERFLY SITUP 

“The butterfly leg position puts 

more emphasis on the abdominals 

because it doesn’t allow you 

to use the hip flexors [during the 

rep],” explains Mathews. “The 

low-back support pad was made 

for butterfly situps and enables 

you to go all the way back.”

Wolverine 

MAYBE IT’S THE amazing 

drugs in Canada, but 

Alberta’s Wolverine can 

withstand nearly anything—all 

the way down to 

the cellular level—thanks 

to his self-regeneration 

abilities. His body, if 

damaged or destroyed, 

recovers far faster than 

any of us mere mortals. 

The guy rallied from a 

gunshot wound, a sword 

through the chest, and an 

atomic bomb—in minutes! 

And don’t get us 

started on poisons and 

diseases—he’s immune. 

These powers give Wolverine, 

who’s more than 

100 years old, more endurance 

and slow down 

the aging process. No 

wonder Hugh Jackman 

looks like he does after 17 

years playing this guy. 

efforts as the sum everything that 

enters your system pre-, intra-, and 

post-workout. 

RECOVER LIKE WOLVERINE 

Odds are you’ll never be able to take 

a bullet to the dome and walk away, 

like Wolverine in 2003’s X2. But 

some of Logan’s other ultrarecovery 

abilities can be achieved through 

careful planning and meal prep. 

Look at the Big Picture 

“Pay attention to your overall 

diet,” notes Ryan Andrews, R.D., a 

strength and conditioning specialist 

and a coach with Precision Nutrition. 

“That includes how much 

food you’re eating, staying in tune 

with your hunger cues, and following 

a diet made up of high-quality, 

minimally processed foods.” In other 

words, think of your overall recovery 

Time It Up 

After Wolverine gets through turning 

sentinels into confetti he enjoys 

lighting a cigar and downing a brew 

(presumably Labatt Blue). Adopt a 

different plan of attack. “After your 

workout, your muscles are primed 

to restore glycogen and protein 

levels,” says Erica Giovinazzo, R.D., a 

CrossFit coach and nutritionist with 

Brick CrossFit in Los Angeles. “Stick 

with lean, quick-digesting protein 

sources, such as a protein shake, 

chicken breast, egg whites, or fish. 

PHOTOS 12/ALAMY 



“Give your body 30 to 60 minutes to 

recover so it can focus on digesting 

the nutrients,” she says. 

Go to Collagen 

The high levels of glycine in collagen 

protein might help preserve your 

joints during high-volume training 

periods. While there’s no recommended 

dose of glycine—an amino 

acid that supports collagen, tendon, 

and ligament growth—diet alone 

most likely won’t provide a sufficient 

amount since it’s most abundant 

in the animal parts humans don’t 

usually eat: tendons, ligaments, and 

bones. Meat, dairy, and eggs provide 

minimal amounts. The collagen in 

our joints, tendons, ligaments, and 

throughout our body will not 

optimally repair itself after heavy 

intense training sessions. What’s 

more, a study published in Current 

Medical Research and Opinion 

concluded that after 24 weeks of 

supplementing with collagen hydrolysate, 

participants experienced less 

activity-related joint pain. 

Lean on Leucine 

This branched-chain amino acid 

helps to kick-start your muscles’ 

synthesis response, so you begin the 

recovery process faster, says Brad 

Schoenfeld, Ph.D., director of the 

Human Performance Lab at CUNY 

Lehman College in the Bronx, NY. 

“Research has shown that there’s a 

leucine threshold of about 2 to 3g 

that’s ideal for spiking a response 

post-workout,” he says. Foods high 

in leucine include chicken, soybeans, 

beef, nuts, seeds, fish, and beans. 

Surprising Immunity Boosters 

Three more ways to keep your immune system protected against nefarious pathogens. 

THE GREAT OUTDOORS >> Spending 

time in nature is one of the best ways to 

boost the immune system, according to 

a University of Illinois meta-analysis of 

more than 21 studies. 

SKIPPING MEALS ON OCCASION >> 

A 2014 study from USC found that 

fasting can protect the immune system 

from damage while helping it regenerate 

crucial immune cells. 

SOCIAL SKILLS >> A 2014 Carnegie 

Mellon study found that social 

support—like hugs—can reduce the 

chance of infection by up to 33%.


FOCUS LIKE PROFESSOR X 

the hippocampus—which is where 

you store your memories—while 

decreasing the size of your amygdala, 

the brain’s stress epicenter,” says 

Julia Samton, M.D. Additionally, a 

2016 Texas Tech University study 

reported that a meditation modality 

called Integrative Mind-Body Training 

can significantly improve your 

immune function. 

Crunch on More Kale 

Eating vitamin K–rich foods, such as 

spinach, collard greens, and kale, can 

slow cognitive decline. A five-year 

study tracked eating habits of 950 

older adults and found that people 

who ate one to two servings of veggies 

per day had the cognitive ability 

of a person 11 years younger than 

those who consumed none. 

Professor X 

WHEN YOU HAVE a Ph.D. in genetics, biophysics, psychology, 

and anthropology, and an M.D. in psychiatry, your 

brain must be functionally pretty good. Don’t think about 

lying to him because he can read minds and even project 

his own thoughts into your mind. And if you cross him, 

Professor X can simply induce mental paralysis, loss of 

memories, even amnesia. On second thought, I’m sure we 

all have times we’d like to forget… 

Stop Pulling All-Nighters 

After subjects in a Belgian study 

stayed awake for 42 hours, scientists 

used MRI scans to track mental 

sharpness. As you’d expect, the more 

sleep deprived the subjects were, 

the more their cognitive abilities 

declined. Above all, researchers 

stressed that it’s not so much how 

much you sleep, but how much 

you’ve been awake that can cause 

the decline. 

Get a Hobby 

A four-year Mayo Clinic study 

found that regularly engaging in a 

hobby, such as playing board games, 

painting, or woodworking, lowered 

the risk of cognitive impairment in 

elderly subjects. 

Professor Charles Xavier didn’t 

become head X-Man because he 

could deadlift a ton of weight. It was 

Chuck’s ginormous think muscle 

and psionic powers that gave him 

his edge. For those of us not blessed 

with Professor X’s super abilities, 

these brain-boosting tips can help 

you get your mind in top condition: 

Chill Out 

“Meditating everyday for 10–20 

minutes has been shown to increase 

certain areas of your brain, namely 

Try Ginkgo Biloba 

A study in the journal Human 

Psychopharmacology found that 

subjects taking ginkgo extract were 

better able to recall info than those 

taking a placebo. However, don’t rely 

on it to give you a midday energy 

boost, as results vary on its effectiveness 

to provide that benefit. 

PHOTOS 12 /ALAMY


8 WEEKS TO A SUPERBODY 

ROW 

Powerful, complete reps are actually 

more useful than quick ones, 

even in a race. Lean forward and 

let the chain recoil fully into the 

chamber. Then extend your legs 

and row the handle to your chest. 

POWER CLEAN 

WEEK PERCENTAGE REST 

1 & 2 60% 60 sec. 

3 & 4 65% 90 sec. 

5 & 6 70% 105 sec. 

7 & 8 75% 120 sec. 

DAY 1 

Complete three rounds of the warmup. 

WARMUP EXERCISE 

REPS 

Dive Bomber Pushup 5 

IAN SPANIER 

EXERCISES 

Back Squat 

Bench Press 

Military Press 

Deadlift 

Thruster 

Power Clean 

Split 

DAY 

FOCUS 

1 Lower Body 

2 Speed work, Agility, Mobility 

3 Upper Body 

4 Rest 

5 Full Body 

6 Plyometrics, Unilateral Explosion 

drills, Mobility 

7 Rest 

Percentages 

Base the percentages below off of 95% of 

your true 1-rep max. Test your 1RM at the 

beginning of the progam, and again after 

eight weeks. 

DEADLIFT/BENCH/BACK SQUAT 


1 & 2 60% 60 sec. 

3 & 4 70% 90 sec. 

5 & 6 75-85% 105 sec. 

7 & 8 80-85% 120 sec. 

MILITARY PRESS/THRUSTER 


1 & 2 55% 60 sec. 

3 & 4 60% 90 sec. 

5 & 6 65% 105 sec. 

7 & 8 65+% 120 sec. 

Single-leg Shoulder Bridge 5 

Pullup 5 

Situp 10 

Air Squat 15 

EXERCISE SETS REPS REST 

Back 

5 5 60 sec. 

Squat 

Barbell Row 4 12 45 sec. 

Romanian 

Deadlift 

4 10 45 sec. 

Neutral Grip 

Low-row 

Leg Extension 

Superset with 

Leg Curl 

Straight-leg 

Raise 

4 10 45 sec. 

3 

3 

10 

10 60 sec. 

4 12 30 sec. 

Bicycle Pedal 4 20 30 sec. 

Crunch 4 20 30 sec.

DAY 2 


WARMUP EXERCISES 

Walking High Kick 

Walking Samson Stretch 

Walking Lunge 

Bear Crawl 

DAY 3 

Complete three rounds of the following 

exercises as a warmup. 

EXERCISE 

REPS 

10 yds 

10 yds 

10 yds 

10 yds 


Treadmill Jog 1 3:30 min 

(5% 

incline) 

Treadmill 

Sprint* 

Treadmill 

Sprint* 

Treadmill 

Sprint* 

Karaoke 4 20 yds 30 sec. 

Side Shuffle 4 20 yds 30 sec. 

Back Pedal 4 20 yds 30 sec. 

Pigeon 

Stretch 

5 20 secs 

run (7% 

incline) 

5 15 sec. 

run (10% 

incline) 

5 10 sec. 

run (12% 

incline) 

Treadmill Jog 4 2 min. 

0% 

incline 

Row 

Intervals 

High Knee 

Drill 

1 1 min. 

sprint 

REPS 


Single-Leg Shoulder Bridge 5 

Pullup 5 

30 sec. 

40 sec. 

45 sec. 

50 sec. 

30 sec. 

2 min. 

recovery 

4 20 yds 30 sec. 

1 60 sec. 60 sec. 

Lizard Pose 1 60 sec. 60 sec. 

Couch Stretch 1 60 sec. 60 sec. 

*These sprints should be at or near full 

speed and performed one into the other 

with only the prescribed rest. 

Situp 10 

Air Squat 15 


Bench 

Press 

Incline DB Flye 

Superset with 

Incline DB 

Press 

DAY 4 

Rest 


Deadlift* 5 5 60 sec. 

Pullup 4 8-12 45 sec. 

Thruster 5 5 60 sec. 

Lat Pulldown 4 10 60 sec. 

Power Clean 5 5 60 sec. 

Kettlebell 

Swing 

4 15 60 sec. 

Muscle-up 4 2-8 60 sec. 

V-up 4 15 30 sec. 

Oblique 

Crunch 

Feet-up 

Crunch 

5 5 60 sec. 

4 15 

(each 

side) 

30 sec. 

4 20 30 sec. 

*Substitute: Snatch-grip Deadlift 

4 

4 

10 

10 60 sec. 

Military Press 5 5 60 sec. 

J Press 5 8 60 sec. 

Plyometric 

Pushup 

Superset with 

Pushup 

Hanging Leg 

Raise 

4 

4 

8-12 

10 60 sec. 

4 12 60 sec. 

Butterfly Situp 4 25 60 sec. 

DAY 5 


WARMUP EXERCISE 

REPS 


Single-leg Shoulder Bridge 5 

Pullup 5 

Situp 10 

Air Squat 15 

DAY 6 


WARMUP EXERCISES 

Walking High Kick 

Walking Samson Stretch 

Walking Lunge 

Bear Crawl 

Seated 

Hurdler 

Stretch 

IT Band 

Stretch 

(Diagonal 

Stretch) 

Triangle 

Pose 

DAY 7 

Rest 

1 60 sec. 

(each 

side) 

1 60 sec. 

(each 

side) 

1 60 sec. 

(each 

side) 

REPS 

10 yds 

10 yds 

10 yds 

10 yds 


12-inch-high 

Forward 

Hops 

Single-leg 

Lunge jump 

Superset with 

Single Leg 

Lunge* 

Box Jump 

(24-inch) 

5 10 yds 30 sec. 

4 

4 

30 sec. 

30 sec. 

30 sec. 

*Perform the superset on the left leg 

then immediately on the right leg before 

resting 30 seconds. 

**Perform 10 jumps onto a 12- to 20-inch 

box off your left foot, landing on both 

feet. Immediately perform 10 reps off 

your right foot. 

10 

10 30 sec. 

4 15 45 sec. 

Burpee 4 10 30 sec. 

Singleleg 

Box 

Jump** 

Squat 

Jump 

Superset with 

Bodyweight 

Squat 

4 10 60 sec. 

4 

4 

10 

10 60 sec. 


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Stuntman turned leading man Alain 

EDGE 

STAR POWER 

After 50 years of acting, Ernie 

Hudson is bigger than ever, p21. 

TRAIN LIKE... 

Moussi of Kickboxer: Retaliation, p22. 

2 

3 

1 

5 6 7 

4 

8 

9 

10 

13 

11 

12 

M&F 

Oscars 

It’s hard to see a flick when 

you’re spending too much 

time pumping iron. Here are 

M&F’s picks for the best 

movies of 2016. 

Best Movie That Will 

1 Make You Want to 

Cheat on Angelina Jolie: 

ALLIED (MARION 

COTILLARD) 

Best Confrontation: 

2 BATMAN V 

SUPERMAN: 

DAWN OF JUSTICE 

Best Bare-Knuckle 

3 Fight Scene: 

JASON BOURNE 

Best Movie About 

4 Olympia Weekend: 

FANTASTIC BEASTS 

AND WHERE TO 

FIND THEM 

Best Movie 

5 About the Election: 

THE PURGE: 

ELECTION YEAR 

Best Movie 

6 That Sounds Like 

a Porno but Isn’t: 

WEINER 

Best Jungle Body: 

7 ALEXANDER 

SKARSGARD 

(THE LEGEND 

OF TARZAN) 

Best Movie About a 

8 Boring Occupation: 

THE ACCOUNTANT 

Best Movie 

9 About Protein: 

CHICKEN PEOPLE 

Best Tandem: 

10 KEY & PEELE 

(KEANU) 

Sexiest Sociopath: 

11 MARGOT ROBBIE 

(SUICIDE SQUAD) 

Best Movie 

12 About Steroids: 

SAUSAGE PARTY 

Best Video 

13 Game Adaptation: 

ASSASSIN’S CREED 


EDGE STAR POWER 

Big Ern 

After working in 

Hollywood for 50 years, 

ERNIE HUDSON is 

working out more to 

stay strong onscreen. 

BY JASON STAHL 

GHOSTBUSTERS ALUM Ernie 

Hudson is working harder today 

than he ever did taking down Gozer. 

In 2016, the 71-year-old—who looks 

20 years younger—was on the road 

for 50 out of 52 weeks to film three 

TV shows in New Mexico (Graves), 

Los Angeles (Grace and Frankie), 

and Chicago (APB), as well as 

traversing the country for speaking 

engagements and visiting his family 

in New York and Minneapolis. 

Regardless of all his travels and 

work, Hudson finds time to fit in a 

healthy lifestyle. 

“I’ve got a gym at the house and 

a trainer in L.A.,” says Hudson, 

“but I haven’t been able to be in 

one location.” 

Still, the lack of consistency poses 

no challenge for the former Marine, 

who pumps out “at least 100 to 150” 

pushups across three sets. On the 

other days, Hudson squats. While 

traveling, Hudson jumps rope and 

fits in crunches or planks in his 

hotel room. He’s also besotted 

with his Fitbit, trying 

to achieve his 10,000- 

step daily milestone. 

Despite all the 

activity, Hudson does 

admit that it’s difficult 

to fend off Father Time. 

“I used to be able to 

jump, like, five feet. Now 

my legs only come off the 

ground about a foot. I see it in 

my friends. You go back to your high 

school reunion, and you go, ‘Holy 

shit, what happened?’” 

Hudson’s midsection does have 

some paunch, but struggling to keep 

TUNE IN 

APB premieres 

Feb. 6 

on Fox 

at 9 p.m. 

EST. 

the weight off comes with age—he’s 

currently 222 pounds and would like 

to get down to 210. He’s tightened up 

his diet, eating more whole foods like 

vegetables and lean proteins and 

avoiding processed foods like refined 

breads and pasta. “If we had a hand 

in it, it’s probably screwed up,” 

Hudson says. 

The former warden on 

Oz, Hudson will take on 

his latest role in Fox’s 

new drama APB. The 

show, inspired by a 

New York Times article 

about a wealthy 

entrepreneur in New 

Orleans who used his 

own money to start a 

high-tech police force, takes 

place in crime-riddled Chicago, with 

Hudson playing the about-to-retire 

Capt. Ned Conrad. 

“I worked in the old system for 

years, learned the politics, not really 

Hudson stays 

in shape at 71 

by focusing on 

body-weight 

exercises and 

a clean diet. 

happy with it, and then this billionaire 

who loses a friend to a shooting 

comes in. Everybody is skeptical, 

but there’s a part of him that feels 

like, What if it could work? My job is 

making sure he doesn’t go too far.” 

Part of the advanced technology to 

combat the corruption, police 

shootings, and cover-ups include 

drones, better Tasers, and an app 

that replaces the old 911 system. 

While filming APB, and all his other 

shows and movies, Hudson can be 

found walking around the set in 

between takes. He also walks around 

all the airport terminals rather than 

indulge in the free snacks at the 

first-class lounges. It’s been paying 

off, too, as Hudson shows no signs of 

calling “cut” on his acting career. 

“I certainly don’t want to be in bad 

health because of something I didn’t 

do, or suddenly I’m weighing 350 

pounds and I’ve got to walk around 

with an oxygen tank,” Hudson says. 

MICHAEL BECKER 


EDGE TRAIN LIKE... 

A Stuntman 

ALAIN MOUSSI went from stuntman to 

leading man in the Kickboxer reboot. 

BY ANDREW GUTMAN 

YOU’VE SEEN ALAIN MOUSSI in such films as X-Men: Days of Future 

Past and X-Men: Apocalypse—you just didn’t know it was him. The 35-year-old 

Canadian stuntman, who’s done stunts for Hugh Jackman and Henry Cavill, 

now moves into the spotlight to play Kurt Sloane in the next installment of the 

Kickboxer reboot. Here’s how he kicked his training into high gear for the role. 

SWIMMING 

“I swim 50 meters, or two laps, 

underwater,” Moussi says. “I have 

to do fight scenes for hours, so that 

kind of training keeps me going for 

longer. Now I can do longer sequences. 

We’re talking about a three- to fourminute 

sequence with no cuts. That’s 

a long time.” 

SCHEDULE 

Moussi trains five days per week. 

Three days are dedicated to martial 

arts and two are for weight training. 

CURRENT TRAINING 

“The goal is to find a balance between 

intensity and proper technique to create 

the ultimate human performance 

machine,” says Moussi’s strength and 

conditioning coach, Phil Hurtubise, 

CEO and founder of IPG Wellness 

Services. “He follows a fitness regimen, 

for six to eight weeks [at a time], 

called a training phase, which varies 

and is dependent on his overall goal.” 

Moussi’s routine starts with light 

cardio, hard intervals, foam rolling, 

and mobility drills. Then he performs 

Olympic lifts, compound exercises— 

like the bench press, deadlift, and 

squat—and a lift with “consequences,” 

such as a pistol squat on a Bosu ball 

that transitions to a kick. He finishes 

with a body-weight circuit followed 

by more stretching and a proper 

cooldown to begin the recovery 

process. 

RECOVERY 

“I stretch for a good 10 to 15 minutes 

after every workout,” says Moussi. 

“It’s not necessarily deep stretching, 

just enough to loosen everything up. 

Later in the evening I’ll follow the 

same routine.” Moussi will run through 

a basic routine of arm, leg, and 

shoulder stretches. 

DAVID VS. 

GOLIATH 

TUNE IN 

Moussi takes on 

Lorem 6'9", ipsum 395-pound w to 

Hafþór Get Away Björnsson with 

Murder in the forthcoming 

airs Thursdays 

Kickboxer: 

movie 

Retaliation. 

“Now it’s all about my own look, 

and that’s what I work on, like, 

‘What’s the kind of look that I 

want for the film?’ ” 

22 MUSCLE & FITNESS MARCH 2017 BOBBY QUILLARD

EDGE TRAIN LIKE... 

DIET 

Breakfast is toast with 

peanut butter and a 

banana, plus Greek 

yogurt with granola. 

Lunch is chicken 

with a sweet potato 

and broccoli. For snacks, 

Moussi likes avocados and 

cheese. Dinner is salmon, 

veggies, and rice; and eggs 

with veggies are 

his late-night snack. Fruit is 

eaten post-workout and 

as dessert. 

SELLING A HIT 

“Precision is really important because 

I have to be able to hit [my mark] 

without hitting my fellow actors or 

stuntmen. In some scenes we set it up 

to hit in the face, but it’s like a tap that 

looks like a big hit. You have to have 

that maximum control and accuracy 

to be able to do that, so I work on that 

a lot,” says Moussi, who trains his 

accuracy by kicking targets off still 

bags, hitting pads with his trainer, and 

kicking pads with one leg while standing 

on a Bosu ball. “I’m able to do a lot 

of sequential kicks, which I could do 

before, but now I’m way more stable 

when I do them.” 

WARMUP 

Moussi performs intervals on the 

stationary bike and rowing machine. 

He then stretches and foam rolls his 

body before hitting the weights. 

BARBELL COMPLEX 

EXERCISE SETS REPS 

Barbell Hang 

Clean 

Barbell Push 

Press 

Barbell Back 

Squat 

Flat Dumbbell 

Bench Press 

CONSEQUENCE 

Box Jump 

4 8–12 

4 8–12 

4 8–12 

3 

3 

40 reps 

w/40 lbs, 50 

reps w/50 lbs, 

60 reps 

w/60 lbs 

Prowler Push 1 300 lbs 

for 50 yards 

10 

MORPHING PHYSIQUE 

As a stuntman, Moussi would set 

himself apart by matching the lead’s 

physique. “You’re like a chameleon 

when you’re doubling. For Henry 

Cavill, I had to grow my chest more, 

I had to stay very lean so my abs 

would show,” says Moussi. 

His most challenging role 

was to double as Hugh 

Jackman. “I 

had 3½ weeks to 

gain 10 pounds. I 

was training twice 

per day, five days 

a week, with one 

workout on Saturdays. 

Now it’s all 

about my own look, and 

that’s what I work on, like, 

‘What’s the 

kind of look that I want 

for the film?’ ” 

THE 

KICKER 

Swimming as well 

as stretching twice 

a day have helped 

Moussi increase 

muscle endurance, 

mobility, and 

flexibility. 

BODY-WEIGHT 

FINISHER 

Perform one to three rounds with no 

rest between exercises. 

EXERCISE 

REPS 

Pullup 5 

Chinup 5 

Burpee 10 

Medicine Ball Slam 10 

Reverse Crunch 20 

V-up 20 

BOBBY QUILLARD 


EDGE OLD-SCHOOL ASS KICKER 

SEAN HYSON 

is the senior content 

strategist for onnit.com 

STEPHEN 

LANG as 

former 

assassin 

Waldo in Into 

the Badlands. 

M&F: You’ve played a 

lot of soldiers. Do you 

identify with military heroes? 

LANG: I’ve always had a bent toward 

military history—I guess because I 

was part of the post–World War II 

generation. At the core of military 

service are qualities that are really 

important human qualities, like grit, 

fiber, and fortitude. Beyond Glory 

[the play that Lang adapted and 

performed in, in which he plays eight 

Medal of Honor recipients] took it to 

a deeper place for me personally. It’s 

an examination of why one man is 

compelled to go above and beyond 

the call of duty when others are not. 

The Colonel 

STEPHEN LANG is Hollywood’s go-to for 

playing tough old bastards. BY SEAN HYSON 

STEPHEN LANG IS a veteran of both the stage and screen. His 

performances—which include playing Col. Quaritch in 2009’s Avatar and 

The Blind Man in last summer’s sleeper hit Don’t Breathe—are memorable 

for more than just his talent. The 64-year-old is always in tremendous 

shape and can often be found pushing plates at Equinox at New York 

City’s Upper West Side. And with four more Avatar sequels in the works, 

Lang will need to maintain his workouts to join the ranks of Hollywood’s 

ripped action star elder statesmen, like Arnold, Sly, and Mickey Rourke. 

How did you get interested 

in weight training? 

I was impressed by Jack LaLanne. 

He gave me an awareness of 

bodybuilding and fitness. I guess 

his audience was housewives, but I 

liked his spirit. I’ve been weight 

training from ’69, since I was in 

college. It’s its own kind of meditation. 

Lifting is a very personal and 

interior pursuit. And I admit to 

vanity, but it’s a professional 

thing, too. I need to look good in 

my profession. The older I get the 

more vital it is. 

How has your training 

changed over the years? 

I like to stay between 150 and 

160 pounds—my body fat is around 

10%. When I did Avatar, I needed 

to be big; I got to 190 for that, 

bench-pressing 250. That 

was a lot for me, and that did it for 

my shoulder. After my shoulder 

broke down I began to integrate 

yoga into what I was doing. I did so 

much the first year I didn’t weight 

train at all. Of course I overdid it 

with yoga. Now I’m on this quest to 

find this balance between weight 

training and yoga. They can be 

complementary. 

How do you structure 

your weight workouts? 

I tend to do one muscle group 

a day, and I do three exercises 

for a muscle. So if I’m doing biceps 

I’ll do a curl, a hammer curl, and a 

CARLOS SERRAO/AMC 


EDGE OLD-SCHOOL ASS KICKER 

reverse curl. I’ll do 20 to 30 sets 

and really get into the muscle. I 

start heavy and back off as I go. 

I’ll do one warmup set with a 

moderate weight and from there go 

into my heaviest set. I might start 

with 45 pounds in each hand and 

then go down to what might be a 

negligible weight. I might go to 

12½ pounds for concentration curls 

and really try to think my way into 

the muscle. If you do enough reps, 

it feels heavy [laughs]. 

What’s the secret to weight 

training for older guys? 

Work with low weights and high 

reps. Leave your ego in your locker. 

I’m not 20, but that doesn’t mean I’m 

not as strong and fit and energetic 

as I can be. I eat pretty much 

whatever I want but I eat consciously. 

I know that if I eat 

something bad I’m going to pay the 

price for it, and that helps me 

decide whether I’m going to eat it or 

Clockwise: Lang 

practicing with a 

homemade grip 

trainer; as 

Col. Quaritch in 

Avatar; and 

The Blind Man in 

Don’t Breathe. 

“I’m on this quest to find this balance 

between weight training and yoga. They 

can be complementary.” 

not. I try to have a protein shake 

every day. I shove a fistful of kale 

into every shake. 

Are you worried about being 

typecast for your physique? 

Nah. But if one has to be typecast, 

there are worse things to be 

typecast as than a tough, old 

badass. The guy I played in Don’t 

Breathe is a badass veteran, 

but he also happens to be 

completely blind. I’m playing a 

character now on Into the 

Badlands [on AMC]—he’s a badass 

assassin, but he’s confined to a 

wheelchair. So I hope I’m not 

playing the same character with 

different disabilities [laughs]. I 

don’t feel like I am. 

COURTESY OF STEPHEN LANG; ATLASPIX/ALAMY; AF ARCHIVE/ALAMY 


EDGE FIT BIZ 

Well 

Done 

Michael Chernow, 

restaurateur, TV host, 

and co-founder of 

the recovery drink 

WellWell, serves 

up tips for aspiring 

entrepreneurs. 

BY ZACK ZEIGLER 

LIFELONG NEW YORKER 

Michael Chernow opened his first 

restaurant, The Meatball Shop, 

in 2010. Five more locations 

followed, and last year, he debuted 

Seamore’s, a sustainable, local 

seafood joint in downtown Manhattan. 

“No matter what business you’re 

in, your sourcing practices really 

define who you are when it comes 

to the product,” Chernow says. “At 

The Meatball Shop, I became very 

passionate about supporting local 

farmers and doing our best to get 

our beef, poultry, and pork as close 

to home in the United States. And at 

Seamore’s it became apparent to 

me that I could make a stand for 

what’s right and how we should be 

getting seafood. It’s part of our 

core values. Internally, it’s something 

that we believe wholeheartedly 

in. It’s something that we are 

hoping to make an impact with 

other people.” 

Chernow’s passion for the kitchen 

eventually earned him a gig as a TV 

host on DIY network’s Food Porn, 

while his love of fitness scored him 

a body-fat percentage in the single 

digits, an ambassador deal with 

Lululemon, and a reason to venture 

into another business—the recovery 

drink WellWell. 

Why did you think the fitness 

world needed WellWell? 

Few people consider recovery as 

part of fitness—myself as well. I 

don’t feel that taking days off 

benefits me. So [the WellWell team] 

created a recovery beverage with 

ingredients that are proven to 

impact inflammation problems. 

What advice can you offer 

aspiring entrepreneurs? 

You have to have a story and be 

able to tell that story. Also, you 

ROBIN MARCHANT/GETTY IMAGES 


EDGE FIT BIZ 

FOLLOW WellWell on Facebook and 

Twitter: @drinkwellwell; and follow 

Michael Chernow: @michaelchernow 

have to make people want to 

listen. Ultimately, businesses and 

products and restaurants—it’s all 

about telling a story. Most people 

love to tell stories and/or hear 

stories. If you don’t have a story, 

you’re in big trouble. 

What’s WellWell’s story? 

There are just three ingredients in 

WellWell, and the ultimate goal is to 

make every ingredient biodynamic. 

As we scale, we’re going to face 

[sourcing] challenges, but we’re up 

for the task because we believe 

that if we’re going to offer a natural 

product, we want it to be the best 

and the best of the best. 

How did the idea evolve? 

[WellWell CEO] Sagan Schultz 

wanted to come up with a natural 

way to help aid his post-workout 

soreness, so he started doing 

research and came up with a 

formula of fresh watermelon juice, 

tart cherry, and lemon. I tasted it, 

and I was like, “Holy shit, man. This 

is incredible. Let me help you put a 

team together to grow this brand.” 

That’s exactly what happened. 

For people who 

can’t afford to 

hire a PR agency, 

what’s the 

key to getting 

word out about 

their business? 

I’m a pretty 

outgoing dude, and I 

have a big mouth, so I 

made it my job to do as 

much networking as possible. 

Before opening The Meatball Shop, 

anytime I heard about an industry 

event, I was there. There was not a 

single industry event that went on 

in 2009 that I was not a part of in 

some way, shape, or form. 

RECOVER 

WELL 

The cherries in 

WellWell provide 

inflammation-fighting 

compounds, and the 

watermelon provides 

a boost of vitamins 

A, B6, and C. 

That’s a full-time job. 

Being an entrepreneur and taking 

risks is really time-consuming. 

Most of the time, the reason why 

people don’t end up going forward 

with it is because it is incredibly 

encompassing. It has to be 

part of your DNA. It’s 

like, you wake up in 

the morning, and 

whatever you do, 

you brush your 

teeth, you wash 

your face, you take 

a shower, you get 

dressed, you put on 

your shoes, and you 

walk out of the house. 

Your business, as an entrepreneur, 

needs to be like that. That’s 

what it is. You don’t function 

properly without putting in the 

work. It’s definitely not for everyone, 

but it’s certainly incredibly 

rewarding and gratifying. 

FEEL THE CHERN 

In addition to owning 

the seafood-focused 

Seamore’s and the 

highly acclaimed 

The Meatball Shop, 

Chernow manages 

his responsibilities 

at WellWell as the 

chief culture 

officer. And the guy 

finds time to stay 

ripped. 

COURTESY OF FYI (2); COURTESY OF MICHAEL CHERNOW 


EDGE ARNOLD CLASSIC 

DON’T 

MISS IT 

See the Arnold Classic 

Armwrestling Challenge 

at the Arnold Sports 

Festival in Columbus, 

OH, from March 2–5. 

More info: arnoldsports 

festival.com 

Armed Forces 

Titans of arm wrestling gather in Columbus, OH, for over-the-top action. 

BY STEVE DOWNS 

ORIGIN: 

Ten years after the first 

arm wrestling match in 

1952 in a Petaluma, CA, 

saloon, journalist Bill 

Soberanes and Dave 

Devoto formed the World’s 

Wristwrestling Championship. 

It aired on ABC’s Wide 

World of Sports for 16 

years starting in 1969, then 

Sly Stallone’s ’87 cult 

classic Over the Top 

boosted the sport’s 

popularity. Arm wrestling 

returned to the limelight in 

2014 with the show Game 

of Arms on AMC. 

WHAT: 

This year will mark the 

20th anniversary of the 

Arnold Classic Armwrestling 

Challenge. With 10 

qualifiers worldwide, only 

the best 100 men and 

women on the planet 

compete at the Arnold. 

The Arnold Challenge is 

held on the Expo Main 

Stage in front of 20,000 

fans. In each of four 

divisions for men and two 

for women, prize money 

will be awarded: 1st, 

$500; 2nd, $400; 3rd, 

$300; 4th, $200. 

RULES: 

Men and women compete 

separately in this doubleelimination 

tournament. 

Due to time constraints, 

only right-arm wrestling 

takes place. Competitors 

stand at the table with 

shoulders square, 

gripping their opponent 

palm to palm, holding the 

hand peg on the table, 

bracing their legs. The 

goal is to pin the opponent’s 

wrist/hand to the 

touch pad. There is no 

time limit, but most bouts 

take less than 10 seconds. 

WHY IT’S COOL: 

There are few better 

examples of mano a mano 

competition than arm 

wrestling. You may not 

see guys and gals with 

right arms twice as big 

as their left, but you will 

hear the common phrase 

“Bring it to the table!” 

to get you excited. And 

while 35 to 45 is the best 

age range for competitors, 

the 155- to 176- 

pound defending 2016 

Arnold champ, “Crazy” 

George Iszakouits from 

Canada, is 67 years old! 

COURTESY OF ARNOLD SPORTS FESTIVAL 


EDGE FEATS OF STRENGTH 

STEP 2: Stand at a leg’s length 

away from the target. With an 

up-and-through motion, step 

into the kick and strike the door 

near the keyhole with the heel of 

your foot. Aim to kick through the 

door, not at it. 

HOW TO 

KICK 

IN A 

DOOR 

If you need to save 

someone on the other 

side of a locked door 

from a fire (or if the 

door is talking smack), 

do this. BY JOE WUEBBEN 

STEP 1: Make sure it’s an emergency, 

like a fire or a princess is in 

need of being saved. Keep in mind 

that cops and firefighters only kick 

down doors if they absolutely need 

to, and SWAT teams typically use a 

battering ram to break down a door. 

If you don’t have a ram handy but you 

still want to be a hero, start with a 

five-minute lower-body warmup 

routine. Kidding. Proceed to Step 2. 

STEP 3: Shift your body weight 

toward the door to generate more kick 

force. Repeat Step 2 until 

the door collapses. 

Next, get Your 

Highness to 

safety. Then, 

bid milady 

adieu and hit 

the gym—unless 

it’s an off day 

obviously. 

MUSCLES 

ENGAGED 

Quads, glutes, 

hamstrings, core, 

tibialis anterior 

(front of shin) 

RECOMMENDED 

EXERCISES 

> For leg strength: Barbell squat, leg 

press, single-leg or pistol squat 

> For power development: Jump 

squat, box jump, unilateral leg press 

performed explosively 

COURTESY OF EVERETT COLLECTION 

ILLUSTRATIONS BY MARK NERYS 


INSTANT MUSCLE 

A pushup you’ve never tried for a 

TRAIN 

more stable core, p31. 

ABS & CORE 

Save your spine by adding 

resistance to your situp, p32. 

BUILD MUSCLE, BURN FAT, PERFORM BETTER 

RECOVERY 

Despite being a lifelong breather, 

you’re doing it wrong. Fix it, p35. 

Battle of 

the Bands 

Thinking of getting the band back together? Know which resistance bands 

to use and how to use them for the best results. BY JOEY WOLFE 

EDGAR ARTIGA 

WHICH BAND TO USE

TRAIN BATTLE OF THE BANDS 

RESISTANCE BANDS ARE MORE THAN just 

stretchy pieces of rubber. Not only are they effective 

for getting in a full-body workout when time is short 

and equipment is sparse, but different bands can 

enhance your flexibility and mobility and help you push 

past sticking points. Here’s a crash course on getting 

the most from your bands. 

WARMUP: 

MINI BANDS 

Mini bands activate 

your glutes, which helps 

prevent other muscles 

from coming into play 

during exercises like 

deadlifts and squats 

to compensate for 

mediocre glute activation. 

When to use: Before 

working sets, especially 

on lower-body days. 

How to use: Step through 

the loop and secure the 

mini band just above 

the knees. 

SAMPLE EXERCISES 

Lateral Shuffle: Stay in 

an athletic stance and keep 

tension on your glutes; don’t 

allow your feet to touch. 

Split-stance Walk: 

With one foot staggered, 

walk forward while 

maintaining a split stance. 

Glute Bridge: Lie 

supine with your feet 

planted on the floor and the 

band looped just above your 

knees. Thrust your hips into 

the air, focusing on pressing 

your knees outward. 

Performing 

band 

pull-aparts 

will warm 

up your 

shoulders. 

IAN SPANIER; GETTY IMAGES 

VARIED RESISTANCE: 

LOOPED BANDS 

This band variety can help 

assist with pullups and dips 

and move you past sticking 

points—weak portions of 

the lift—by increasing 

resistance on compound 

movements to strengthen 

the weak area. 

When to use: Before or 

during a training session. 


Band-resisted Pushup: 

Wrap the band around your 

upper back and hold each end 

in your hands. Rep out your 

pushups. 

Pullup/Dip Assistance: 

Loop the band around a 

pullup/dip bar and place 

one foot on the looped band. 

Band-resisted Back 

Squat: Loop two bands 

on either end of a barbell 

and secure the other end 

to the top of a squat rack 

(pull down) or to heavy 

dumbbells placed on the floor 

(pull up). These are best used 

with compound movements 

like the squat, bench press, 

and deadlift. 

FUNCTIONAL 

MOVEMENT: 

GRAY COOK BAND 

The Gray Cook Band 

is used for stretching, 

reinforcing proper form, 

and improving functional 

movement patterns. 

Having a partner hold the 

band increases the number 

of moves you can perform. 

When to use: Before you 

work out or during your 

first lift as a means of 

active recovery. 

How to use: Use the band 

as a stretching tool and to 

perform mobility exercises 

before or between sets. 

You can also secure it 

around certain body parts, 

which forces your body to 

stabilize itself, enforcing 

better form. 


Bird Dog: On all fours, 

secure the band around both 

feet while holding the ends in 

each hand. Simultaneously 

extend your left leg and right 

hand. Repeat both sides. 

Half-kneeling Lift 

90/90 Thoracic 

Rotation 

TRAVEL COMPANION: 

STACKABLE 

RESISTANCE BANDS 

A door, some space, and 

a band is all you need for 

a full-body workout. 

When to use: Pre-, intra-, 

or post-workout to get a 

pump, as a standalone 

exercise in your current 

routine, or as a highvolume 

finisher. 

How to use: Find a 

sturdy anchor point— 

door frame, pole—or 

stand in the middle of it 

for curls and extensions. 

Perform exercises, 

supersets, add moves 

into your routine, or end 

your workout with a 

high-volume finisher. 


Overhead Extension: 

Stand on the middle of the 

band; grasp the ends in each 

hand; press overhead. Keep 

your arms in place; lower 

your hands behind your head 

until your forearms break 

90 degrees. Press back up. 

Band Row 

Standing Chest Flye 

YOUR NEW 

BANDMATES 

MINI BANDS 

n These mini bands are 9 inches in 

length; wrap them around your ankles 

and wrists for a dynamic an functional 

warmup that will help your muscle fibers 

fire more effectively. 

$4–6, spri.com 


n The thinner bands are perfect for 

pull-aparts, thrusters, and light stretching. 

Break out the thicker bands for pullups, 

added resistance on barbells, and 

stretches that require a greater degree of 

resistance. $11–35, wodnationgear.com 

GRAY COOK BAND 

n Renowned athletic trainer Gray 

Cook created this band to help lifters 

improve movement patterns and 

stretching capabilities. For use standing 

upright, supine, or virtually any other 

position you can think up. $29, performbetter.com 

STACKABLE 


n The kit allows you to work with more 

than 100 pounds of resistance, which 

kills any excuse you have for skipping a 

workout during vacation. $55, 

blackmountainproducts.com 


TRAIN 20-MINUTE MUSCLE 

Climb the Ladder 

Two exercises, five rounds, 20 minutes, 

thicker legs. BY LEE BOYCE 

WE KNOW WHAT YOU’RE 

thinking: What’s the deal with 

a two-exercise circuit? Well, 

unless you log hundreds of reps 

in 20 minutes on the regular, 

this setup is all but guaranteed 

to trash your legs. For the back 

squat, you’ll use your 12-rep 

max to blast out a total of 20 reps 

using the ladder method— 

where your reps are spaced out 

incrementally and you get 

short breaks between sets. 

The round gets capped with 

walking lunges, which will flush 

blood to your muscles. Trust us, 

by Round 5, your lower body 

will be screaming. 

SPEED SESSION 

LEGS IN 20 

Complete five rounds of this circuit, resting 

90 seconds between rounds. 

EXERCISE 

REPS 

Barbell Squat* 2, 3, 5, 10 

Walking DB Lunge 24 

*Using your 12-rep max, perform 2 reps, then rack the 

weight. Rest for 10 seconds, then perform 3 reps. Rest for 

10 seconds, then perform 5 reps. Rest for 10 seconds and 

perform 10 reps. Complete the entire ladder each round. 

QUICK TIP 

Choose a lighter 

weight for walking 

lunges. Otherwise, 

your risk of injury 

increases or 

you’ll burn out 

too quickly. 

32 MUSCLE & FITNESS MARCH 2017 PER BERNAL

TRAIN INSTANT MUSCLE 

FOR MORE training tips 

and technique tweaks, visit 

muscleandfitness.com/workouttips 

Clap on, Clap off 

Build a powerful 

chest and 

exceptional core 

stability with this 

plyometric pushup. 

BY JOEL SEEDMAN, PH.D. 

HOW TO DO IT 

ONE-ARM 

CLAP PUSHUP 

Set up in a pushup 

position. Keep your 

core tight and slowly lower 

yourself toward the floor. 

Pause for one to two 

seconds. Your body 

should be just above the floor 

without touching the ground. 

GIVE 

YOURSELF 

A HAND 

Concentrate on 

sticking the landing 

before trying to 

increase how much 

air you get before 

the clap. 

Maintain a rigid core, 

and launch yourself 

into the air as explosively as 

possible, then rapidly clap your 

hands together. 

Instead of landing 

on two hands, pull one 

arm to your side while in midair, 

and catch yourself in the top 

position of a single-arm plank. 

Brace your core to avoid any 

body rotation or loss of balance 

as you stick the landing. 

WHY IT WORKS 

Catching your body on one arm 

requires significant shoulder 

stability and upper-body 

strength. As a result, you’ll be 

forced to intensely activate all 

the musculature around your 

core and hips to keep your 

balance and maintain proper 

body alignment. 

GROOMING BY CHRISTIE CAIOLA 

JAY SULLIVAN 


TRAIN ABS AND CORE 

FOR MORE ab-shredding workouts, 

visit muscleandfitness.com/abs 

Get (Up and) Over It 

Add resistance 

to your situp 

to boost core 

strength and 

shoulder mobility. 

BY ANDREW GUTMAN 

THE SITUP HAS LONG 

been the move for a stronger, 

more defined core. However, 

“the overhead barbell situp is 

a better alternative, as keeping 

your arms overhead makes 

you less likely to round your 

back, which deactivates your 

core,” explains Matt Pudvah, 

C.S.C.S., a coach at Attain 

Therapy + Fitness, in East 

Longmeadow, MA. “It reinforces 

proper overhead 

positioning, leading to 

improved mobility. Focus on 

pushing your head through at 

the apex of the movement.” 

HOW TO DO IT 

OVERHEAD 

BARBELL 

SITUP 

FORM 

CHECK 

“Squeeze your glutes 

before initiating the 

movement,” advises 

Pudvah. “This will 

help your body 

protect your 

lower back.” 

Lie faceup on the 

floor, securing your feet, 

holding a barbell over your 

shoulders, arms extended. 

Lift your head and neck off the 

floor, engaging your abs. 

Sit up and reach your 

hands toward the 

ceiling—this will help you to 

keep your chest up and back 

flat—until your upper body is 

perpendicular to the floor. 

Slowly lower back to 

the start, keeping your 

core engaged. Do two to three 

sets of 20 reps. 


MARIUS BUGGE

TRAIN BODY WEIGHT 

RIGHT 

ANGLE 

If the TRX flye is too 

difficult, begin with 

your torso more 

upright and use a 

steeper angle as you 

build strength. 

Flye High 

Use a suspension trainer to recruit more 

muscle fibers and challenge stability when 

executing a chest flye. BY ANDREW GUTMAN 

FLYES ARE A GREAT WAY 

to induce a massive stretch and 

recruit more muscle fibers than 

a press would. But not all flyes will 

help your gains take flight, says 

David Otey, C.S.C.S., a personal 

training manager at Equinox Fitness 

Clubs in New York City. 

“The TRX chest flye helps 

maximize the recruitment of muscle 

fibers in the chest and anterior 

deltoids because of its nonfixated 

pattern,” explains Otey. “This 

places an increased demand on 

your fine motor units, which 

will help develop a fuller, more 

powerful upper body. Due to the 

orientation of the TRX, the finishing 

position is a semisupinated hand 

position—palms facing you—which 

puts a greater demand on the 

upper chest.” 

HOW TO DO IT 

Extend your arms in front 

of your shoulders, palms facing 

each other, and position your feet 

behind you. Lean forward. 

Keeping your abs braced, 

open your arms to a T position 

with your palms forward and elbows 

slightly bent. 

Squeeze your chest 

to bring your hands together 

in front of you. 

FOR MORE body-weight 

routines, visit muscleandfitness 

.com/body_weight 

PER BERNAL 


TRAIN RATE MY WORKOUT 

LET US HELP 

Submit your workout for review at 

muscleandfitness.com/ratemyworkout 

Back 

to It 

Jeff T. from Eugene, 

OR, sent us his 

in-a-rush back 

workout and asked 

us to make it even 

more time-efficient. 

BY KYLE HUNT, C.S.C.S. 

JEFF’S 

OLD WORKOUT 


Deadlift 5 5 

Pullup 5 5 

Bentover Row 4 10 

M&F RATING: A- 

OUR ADVICE 

This routine is already solid, and 

cutting out anything else will leave 

your muscles wanting more. Instead, 

we suggest using a triset. You’ll slash 

minutes off of your workout and 

increase your work capacity. Plus, 

you should increase your reps to 8–12 

for the last two movements because 

reps of five or fewer are better suited 

for strength and power. 

Note: Keep straps on hand. 

Performing these exercises 

as a triset taxes grip strength. 

FORM 

CHECK 

You’ll be more 

fatigued during the 

triset, so don’t let 

your form suffer. 

With rows, ensure 

that you’re leading 

with your elbows. 

JEFF’S 

NEW WORKOUT 


Deadlift 5 5 

Superset with 

Pullup 5 8–12 

Superset with 

Bentover Row 5 8–12 


IAN SPANIER

TRAIN RECOVERY 

Breathe Right 

Your breath stinks—and it has nothing to do with 

your raging halitosis. BY ZACK ZEIGLER 

WE NEED TO TALK 

ABOUT your breath. No, 

not how it reeks like a 

protein fart that vomited 

rotten gym socks (although 

it wouldn’t kill you to hold 

the onions and invest in 

mints). The more pressing 

issue is your potentially 

lackluster breathing 

technique and why routinely 

failing to inhale and 

exhale properly can screw 

up your health. Over time, 

dysfunctional breathing 

patterns can lead to 

numerous health issues, 

including immune disorders 

and anxiety. 

“One reason improper 

breathing is so insidious is 

that the change from good 

breathing to bad breathing 

can take a couple of years, 

so you don’t notice it,” says 

breathing expert Belisa 

Vranich, Ph.D. “You get 

used to not being able to 

breathe, and you think it’s 

normal.” 

The good news is that the 

path to better breath—and, 

in turn, better lifts—is quick 

and painless if you follow 

the 14-day program in 

Vranich’s book Breathe. 

M&F: A skeptical meathead says, 

“This breathing stuff sounds like 

hippie bullshit.” What’s your reply? 

BV: Breathing is connected to how much you 

can lift, how fast you can recover between 

sets, and how you recover from one day to 

the next. Which means [learning to breathe 

properly] can help you train harder. 

What common breathing mistakes do 

you notice lifters making in the gym? 

People holding their breath, not using the 

exhale, and doing things backward—meaning, 

as they go up or push, they’re inhaling when 

they should be exhaling. 

When will someone see results 

when they follow your program? 

It varies, but some people see 

[improvements on] Day 1. 

Is the routine hard to follow? 

No. I come from a gym and science background, 

so my approach is like, “How many 

plates do I have on here, and how many can 

I get on by the end of the month? What’s 

my baseline, and how can I change it to be 

above average, because I don’t want to be 

average?” 

What’s the end game? 

I want people to use their diaphragm when 

they breathe. Most people’s diaphragms are 

almost paralyzed. It’s a muscle that’s in the 

very middle of your body, underneath your 

heart, above your digestive system, and 

when you start using this ginormous 

muscle it ripples throughout your whole 

body. And it makes sense: The diaphragm 

is smack in the middle of your body, so of 

course it’s going to affect your heart, your 

heart rate, your lungs, how well you 

breathe, your digestive organs, your ability 

to detoxify. It’s kind of wild. 

Do you think readers will be surprised 

to learn that how you 

breathe can impact things like GI 

disorders, insomnia, and anxiety? 

I think intuitively everyone knows. There’s a 

great study called the Framingham Heart 

Study, and it concurred with ancient yogis’ 

philosophy that quantitatively showed that 

the way you breathe is connected to your 

current health and longevity. 

In the book, you mention stress as 

a major reason why people develop 

poor breathing habits. Why are we 

such stress junkies? 

Because we all think we’re so freaking 

important and that if we [take a break], 

there’s going to be a major meltdown. The 

fact is, we’re not that important. Even so, 

it’s more about the continuity of stress. If 

you take a couple of seconds throughout 

the day when you calm down and feel 

safe—you don’t have information pounding 

you in the face—you calm down. It rests 

you. Most people don’t take that moment to 

reset, and then they go back to their 

stress—it’s [nonstop], and it’s killing us. 

So learning to be mindful is part of 

your program? 

I have a hard time with the words “mindful” 

and “wellness” because people tune them 

out. I’m practical: “Do you have a couple of 

seconds to reboot?” 

GETTY IMAGES 

THE 

STUDY 

The Framingham Heart 

Study began investigating 

cardiovascular disease 

in 1948. Now spearheaded by 

the National Heart, Lung, and 

Blood Institute (NHLBI), the 

research is ongoing. For 

more info: framingham 

heartstudy.org 

What’s the trick to rebooting? 

Too many people check Facebook, send a 

text, or feel like they should do something 

when they get time to reboot. Take a 

couple of breaths—with no information 

coming in—and ask yourself, “How am I 

feeling right now?” And then take another 

breath…and continue with your day. 

BELISA VRANICH’S 

book Breathe is available 

now at barnesand 

noble.com

1 FOOD, 5 WAYS HEALTHY CHEAT FAST FEAST 

Upgrade your boring morning oats with these 

EAT 

five protein-packed recipes, p39. 

Swap out your frozen Steak-umms 

with grass-fed cheesesteaks, p41. 

Get down with chick food, chicken 

(and avocado) salad, that is, p42. 

FOOD FIGHT 

Rice: brown vs. white. 

Which one’s healthier? p43. 

WHAT’S IN THE FRIDGE THIS MONTH 

Feed 

the 

Need 

Keep your diet in 

check while you 

feed your “little 

barbell” the right 

foods to get it up . 

BY JONATHAN ROWE 

GETTY IMAGES 

SPARROW BRAINS, 

cobra blood, tiger penis, and 

baboon urine. These are a few 

of the delicacies old-timey horn 

dogs used as aphrodisiacs— 

foods and substances said to 

arouse and extend sexual 

pleasures. Evidently, snacking 

on a juicy tiger dong and washing 

it down with monkey piss gets 

you all hot and bothered…as 

well as woozy and nauseous, 

we presume. Since the sex police 

at the Food and Drug Administration 

have either barred or 

advised against consuming any 

item listed above, you’ll have to 

feast on less exotic aphrodisiacs 

to increase the odds that your 

member will rise to the occasion 

when it’s go time. 

10 FOODS FOR SEX

EAT HEALTHY APHRODISIACS 

BE PICKY 

Make sure the 

skin is intact 

when picking 

pomegranates at 

your market. 

POMEGRANATE 

n By looks alone pomegranate can spark the mood, Mary Jane 

Detroyer, R.D., C.D.N., in New York, explains: “When cut in half, this fruit 

resembles the female genitalia. And pomegranates are also full of 

potassium and vitamin C,” which help maintain the body’s fluid balance 

and decrease tissue inflammation. And if you’re having trouble getting 

it up, start juicing—an International Journal of Impotence Research study 

found that pomegranate juice can aid erectile dysfunction. 

CHILI PEPPERS 

n Rumor has it that Aztec emperor 

Montezuma II downed a daily chocolate 

and chili pepper drink before 

trysts with concubines. Surprisingly, 

this concoction had nothing to do with 

why he became synonymous with 

explosive traveler’s diarrhea—but it 

actually did help him pop wood. Chilies 

trigger endorphins, releasing the same 

natural high that comes with extreme 

physical exertion. “Chilies also contain 

capsaicin, which is known to stimulate 

the metabolism and increase blood 

flow, heart rate, and sweat production, 

all similar to physical reactions during 

sex,” says Detroyer. Eat the peppers 

sans the chocolate drink to avoid 

Montezuma’s revenge. 

NUTS AND SEEDS 

n Like oysters, cashews and 

almonds are full of zinc, which 

improves blood flow to your junk. 

“Walnuts are high in omega-3, 

which aids sexual response by 

raising dopamine levels in areas of 

the brain that trigger arousal. It 

can also improve energy, mood, 

and libido,” Staub says. “Pistachios 

and peanuts contain the 

amino acid L-arginine, which is one 

of the building blocks of nitric 

oxide [NO], a naturally occurring 

gas that helps men maintain their 

erections.” NO is a vasodilator (it 

widens blood vessels) that has 

been shown to increase blood flow 

to muscles and helps control 

muscle contractions. 

CLOCKWISE FROM TOP LEFT: ANDREA D’AGOSTO/GETTY IMAGES; YEHIA ASEM EL ALAILY/ 

STOCKFOOD; LEW ROBERTSON/GETTY IMAGES; MARIUS FM77/GETTY IMAGES; ANSON MIAO/ 

GETTY IMAGES; KRISTIN LEE/GETTY IMAGES 

WATERMELON 

n Researchers at Texas A&M found 

elements of watermelon to have a 

Viagra-like effect on human blood 

vessels. Gabe Staub, R.D., C.S.S.D., 

in Greensboro, NC, says, “Watermelon 

contains a phytonutrient 

called citrulline, which the body 

converts to arginine, an amino acid 

that boosts nitric oxide levels in the 

body, affecting blood vessels in the 

same way a medicine like Viagra 

does.” Citrulline can also prevent 

muscle fatigue and soreness, which 

can come in handy during sex. 

NUTMEG 

n Early Hindu cultures valued this 

spice for its capacity as a stimulant, 

using it to raise body heat and mask 

halitosis. Many lifters use it to 

promote digestive health and reduce 

pain and inflammation. “Around the 

18th century it was used to treat male 

sexual dysfunctions,” Detroyer says. 

Nutmeg also contains myristicin, a 

phenylpropene that can act as a 

deliriant and cause hallucinations. 

Don’t go nuts with it, though—at high 

doses (one to two tablespoons) 

myristicin can be toxic. 


DARK CHOCOLATE 

n Chocolate consumption has 

links to better memory, improved 

cardiac function, and a reduced 

risk of stroke. According to a 

study in the Journal of the 

American Diabetic Association, 

dark chocolate contains 

phenethylamine, a compound 

shown to release the same 

endorphins triggered by sex. 

Antioxidant-rich chocolate is also 

known to stimulate dopamine 

production. “Go for dark chocolate 

and forget the processed milk 

chocolate choices,” Staub says. 

Stiffies aside, a study in the 

Journal of the International Society 

of Sports Nutrition also found that 

the dark kind increased the 

bioactivity of nitric oxide and led 

to more efficient workouts. 

DARK LEAFY 

GREENS 

n Kale, mustard 

greens, and 

collard greens 

are all rich in 

antioxidants 

that improve 

blood flow to 

our sex organs 

and help 

“protect us 

from environmental 

contaminants 

that can 

impede libido,” 

Detroyer 

explains. “So 

you might see 

these foods not 

truly as an 

aphrodisiac but 

as foods that 

will help us 

be ready when 

the moment 

strikes.” 

HOT AND 

HEALTHY 

DATE 

NIGHT 

DINNER 

ARRANGED BY 

MARY JANE 

DETROYER 

WINE 

n Red 

Bordeaux 

STARTER 

n Raw oysters 

in a spicy red 

sauce 

MAIN 

n Whole-wheat 

pasta and 

steamed 

shrimp, tossed 

with a pesto 

sauce of olive 

oil, basil, and 

pine nuts 

n Side salad of 

arugula, 

pomegranate 

seeds, olives, 

and shaved 

Parmesan 

DESSERT 

n Strawberries 

with whipped 

cream and dark 

chocolate sauce 

for dipping, with 

halved fresh figs 

and walnuts, 

both drizzled 

with honey 

GINGER 

n Fresh-cut 

ginger has a 

seductive scent 

and is a known 

nervous system 

and circulatory 

stimulant. 

“Gingerol, a 

potent antioxidant 

and antiinflammatory 

chemical, is a 

significant 

contributor to 

ginger’s health 

benefits and 

its addictive 

smell,” says 

Staub. “It is well 

known to work 

the heart, calm 

indigestion, and 

ease menstrual 

pain.” 

OYSTERS 

FIGS 

n “Fig seeds represent fertility, 

and the rich mouth sensation 

makes it all very sensual,” 

Detroyer says. “Adding a little 

honey to the figs makes them 

stickier and sweeter, as honey is 

seen as an aphrodisiac, too.” Figs 

are also fibrous and contain ample 

amounts of essential minerals, 

including magnesium, calcium, 

and potassium. 

EARLY 

RISER 

18th-century 

lover Casanova 

reportedly ate 50 

oysters a day at 

breakfast. 

n Oysters contain roughly 10 grams of protein per 

six-ounce serving. Additionally, the high zinc content 

jacks up sperm cell strength, increasing your swimmers’ 

motility, morphology, and capacitation skills. 

“Oysters also contain two amino acids, D-aspartic 

acid and N-methyl-D-aspartic, that can trigger 

production of sex hormones,” Detroyer says.

EAT 1 FOOD, 5 WAYS 

ABOUT THE CHEF Jennifer 

Iserloh is the author of the Amazon 

best-selling book Fifty Shades of Kale. 

Oatmeal 

Shake up your boring oats routine for better digestive health. 

BY JENNIFER ISERLOH 

1 SWEETENED 

TURMERIC 

MANGO 

BREAKFAST 

OATS 

Bring 1 cup of 

water and ½ cup 

oldfashioned oats in a 

small saucepan to a 

boil. Reduce the heat 

and cook eight to 10 

minutes until the oats 

are tender, stirring 

occasionally. Cover 

and remove from heat 

and let stand a few 

minutes. Top with ½ 

cup chopped fresh or 

frozen mango, ¼ tsp 

ground turmeric, and 

pinch of black pepper. 

2 SLOW COOK 

STEEL-CUT 

OATS 

Place 1 cup steel-cut 

oats and 4 cups water 

in a slow cooker and 

set it to high for two to 

2½ hours until the oats 

are tender. Stir in 

3 tbsp apple cider 

vinegar, 1 tbsp 

stevia, ½ tsp ground 

cinnamon, and ¼ cup 

dried cranberries. 

Cover and refrigerate 

for at least 4 hours or 

preferably overnight. 

3 NO COOK 

OVERNIGHT 

OATS 

Place ½ cup oldfashioned 

oats in a 

small bowl along with 

cup 2% plain yogurt, 

cup skim or low-fat 

milk, 1 tbsp peanut 

butter, 1 tbsp hemp or 

sesame seeds, and 

1 tbsp maple syrup or 

2 tsp stevia. Stir well 

and refrigerate at least 

4 hours or preferably 

overnight. 

4 SPICY 

KOREAN 

OATS 

Bring 1 cup of 


oldfashioned oats in a 


boil. Reduce the heat, 





and remove from 

heat and let stand a 

few minutes. Top with 

¼ cup chopped kimchi, 

1 fried egg, ½ sliced 

avocado, and 2 thinly 

sliced scallions. Serve 

immediately. 

5 SAVORY 

BACON 

CHEDDAR 

OATS 

Cook 2 slices turkey 

bacon according to the 

package instructions; 

chop. Bring 1 cup of 


old-fashioned oats in a 


boil. Reduce the heat, 





and remove from heat 

and let stand a few 

minutes. Top with ¼ cup 

shredded cheddar and 

sprinkle with bacon. 

CHEW 

ON THIS 

For a lasting 

pre-workout energy 

boost, blend ½ cup of 

slow-digesting rolled 

oats with a scoop of 

whey and 1½ cups 

water. 

JAMES JACKSON/ALAMY

EAT HEALTHY CHEATS 

Steak-Yumms 

Forget the frozen box of Steak-umms. Make this low-cal Philly cheesesteak 

with grass-fed beef for vitamin C and iron. BY JENNIFER ISERLOH 

LEAN PHILLY CHEESESTEAK 

SERVES 4 

1 tbsp olive oil 

1 red or yellow onion, thinly sliced 

2 red bell peppers, seeded and thinly 

sliced 

½ tsp seasoning salt, such as garlic or 

steak seasoning salt 

Olive-oil cooking spray 

½ lb grass-fed flank steak, thinly sliced 

2 cups baby kale 

4 100% whole-wheat or gluten-free 

hot dog buns, toasted 

4 slices part-skim mozzarella cheese 

1. Heat the olive oil in a large skillet on 

medium heat. Add onions, peppers, and 

seasoning salt and cook for 3 to 4 minutes, 

or until veggies start to soften. Transfer 

to a plate. 

2. Coat the skillet with a light layer of 

cooking spray, then turn the heat up to high. 

Add steak and cook for 4 to 5 minutes, 

stirring often until the edges start to brown 

but the slices are still pink in the center. 

3. Add kale and cover until wilted, about 

2 to 3 minutes. 

4. Place buns on a baking tray. Divide 

steak and veggies among the buns. Top 

each with a slice of cheese. Place under 

the broiler for 2 minutes to melt the 

cheese. Serve immediately. 

NUTRITION PER SERVING 

375 31g 30g 15g 

CALORIES PROTEIN CARBS FAT 

Unhealthy 12-inch 

cheesesteaks (below) 

can contain upwards of 

1,000 calories and 

43 grams of fat. 

CHEW 

ON THIS 

Grass-fed beef—a 

great source of iron— 

has more omega-3s, 

plus a meatier, richer 

flavor due to the cows 

grazing on grass 

instead of corn. 

SHUTTERSTOCK 


EAT FAST FEAST 

ABOUT THE CHEF IFBB Pro 

League bodybuilder Carlo Filippone 

is the CEO of Elite Lifestyle Cuisine. 

elitelifestylecuisine.com 

Chick Food 

Plenty of greens, protein, and healthy fats to munch on. BY CARLO FILIPPONE 

6 oz boneless, skinless chicken breast 

Handful of mixed greens 

2 Kirby cucumbers or 1 medium 

cucumber, sliced 

½ avocado, peeled and sliced 

Juice of 1 lemon 

1 tbsp extra-virgin olive oil 

CHEW 

ON THIS 

For variety, 

replace chicken 

breast with 

a 6-oz can 

of tuna. 

LEMON GRILLED CHICKEN SALAD 

SERVES 1 

Pinch of dry oregano 

2 pinches sea salt 

Black pepper, to taste 

¼ tsp minced garlic 

2 tbsp sliced kalamata olives 

1. Grill chicken breast until cooked (155°F). 

2. In a large bowl, mix all remaining 

ingredients. Place in a serving bowl. 

3. When chicken is cooked, place on a 

cutting board, slice, and distribute atop 

the salad. Serve. 

NUTRITION PER SERVING 

531 44g 22g 31g 


BRIAN KLUTCH; FOOD STYLING BY SUSAN OTTAVIANO 


EAT FOOD FIGHT 

Grain Trust 

Rice: brown vs. white. BY TOBY AMIDOR, R.D. 

AFTER YOU TRAIN, EATING FAST-DIGESTING 

carbohydrates like white rice can create an insulin 

spike—due to its low fiber and fat content—that enables 

amino acids to aid in recovery. White rice also contains 

more iron than brown rice; the iron helps transport 

oxygen throughout the body. 

For most other times of the day, brown rice is the 

better option because the carbs it contains are less 

likely to be stored as fat. The slow-digesting complex 

carb contains four times more fiber than white rice. 

High-fiber diets have been shown to aid weight loss and 

satiety. Other health benefits of fibrous diets include 

keeping you regular, supporting gut health, and reducing 

the risk of certain types of cancers (like colon). 

White Rice Brown Rice 

ANDREY MASLAKOV/ALAMY 

Calories 205 

Protein 4.3g 

Total Fat 0.5g 

Carbohydrates 44.5g 

INTANGIBLES 

Fiber 3% DV 

Niacin 12% DV 

Thiamin 17% DV 

Folate 23% DV 

Vitamin B6 

7% DV 

Iron 11% DV 

Manganese 

37% DV 

Selenium 17% DV 

WINNER: SKINLESS WHITE MEAT TURKEY 

Calories 248 

Protein 5.5g 

Total Fat 1.9g 

Carbohydrates 51.6g 

INTANGIBLES 

Fiber 14% DV 

Niacin 15% DV 

Thiamin 12% DV 

Folate 2% DV 

Vitamin B6 14% DV 

Iron 5% DV 

Manganese 

88% DV 

Selenium 

27% DV 

WINNER: BROWN RICE 

For 1 cup cooked long-grain rice. *Source: USDA. 


EAT SUPP SPOTLIGHT 

A Cut Above 

Hydroxycut SX-7 

Revolution is the 

fat-loss supp that 

serious lifters want. 

BY JAMES KING 

Hydroxycut 

SX-7 

Revolution 

supports 

energy and 

focus. 

THE DIFFERENCE BETWEEN 

looking pretty good and looking like 

you’ve been carved from stone like 

Michelangelo’s David, but with bigger 

pecs, is consistency. You need to 

consistently train with the proper 

intensity, note how you fuel up and 

recover, and understand which 

supps provide the best bang for your 

buck. Stick to that routine and you’ll 

be in head-turning shape year-round. 

When it comes to supps, this all 

hinges on consuming ingredients that 

have been proven to work. For 

example, caffeine anhydrous and 

yohimbe extract should be the base 

of any solid thermogenic, as these 

kick-start your metabolism and help 

you use fat for fuel more efficiently. 

Secondly, ensure that whatever you 

take is backed by clinical studies. 

Supplements that are promoted as 

the holy grail of fat loss are usually 

wholly underdosed and ineffective. 

While no fat burner is a replacement 

for a solid nutrition and training 

plan, Hydroxycut SX-7 Revolution can 

(and will) help you shed those last 

few pounds. Hydroxycut’s dual 

release method combines a quickreleasing 

liquid formula with a 

powdered version. Just as you 

separate your dry and wet ingredients 

when you start baking, certain 

supplement ingredients are more 

stable and effective in either a 

powdered or liquid form. The 

two formulas are separated by a 

membrane, which ensures that the 

integrity of the active ingredients 

isn’t compromised. 

Some guys would shrug that little 

detail off, but the details are what 

separate the lean from the shredded. 

BACKED BY SCIENCE 

A 2006 study published in 

Research in Sports Medicine had 10 

professional soccer players consume 

20 milligrams of yohimbe and another 

10 a placebo. While there were no 

changes in athletic performance or 

muscle mass, the yohimbe group 

experienced a significant drop in both 

body-fat percentage and fat mass 

compared with the control group. 

GETTY IMAGES 


EAT SUPP OF THE MONTH 

Get Recked 

MHP’s Reckless is a pre-workout engineered to jack 

up energy and enhance focus. BY JON LUMAN 

THE 

OTHER GUYS 

Aside from the regular 

ingredients—caffeine, 

beta-alanine, and 

creatine—here are three 

more reasons you’ll want 

to become Reckless: 

THERE ARE NUMEROUS WAYS 

to pump yourself up before a lift: blast 

Slayer through your headphones at 

max volume; down a quadruple 

espresso; ask your workout buddy to 

slap you across the face. But hearing 

loss, the hardcore jitters, and potentially 

shedding a tear in front of another 

guy all kind of suck. Another option is 

to get Reckless. 

MHP’s Reckless is a pre-workout 

formula dedicated to providing mental 

focus and an energy rush in four easy 

steps: Scoop, shake, drink, and lift. It 

won’t leave you feeling as jittery as 

other pre-workouts, and, thanks to the 

tea extract TeaCrine, you won’t crash 

afterward. The reduced jitters and 

no-crash component transform 

Reckless into more than a pre-workout 

supp—it’s also a good choice for a 

pick-me-up before a long work meeting 

or the dreaded “Let’s talk about us” 

marathon chat with your girlfriend. 

SPECTRA: The 

1 

antioxidant blend 

features extracts and 

concentrates—including 

green tea, kale, turmeric, 

apple, and blueberry— 

that have been shown 

to boost nitrous oxide 

production and reduce 

free radicals, which may 

lead to cardiovascular 

disease and cancer. 

2 

NEUROFACTOR: 

The all-natural 

coffee fruit extract was 

tested in a double-blind, 

placebo-controlled 

human study to elevate 

brain-derived neurotropic 

factor (BDNF) in test 

subjects. What’s the 

BFD about BDNF? It’s 

utilized in learning 

and for memory and 

promotes alertness and 

skill development. 

3 

INFORMED CHOICE: 

By enrolling in 

the Informed Choice 

program, MHP assures 

consumers that all the 

ingredients have been 

tested by a third party, 

as well as in two clinical 

trials. 

PAVEL YTHJALL 


Sandbags, sandbells, and other 

sand-filled training tools can fuel 

strength gains and improve mobility. 

BY ERIC PELLINI /// PHOTOGRAPHS BY EDGAR ARTIGA 

SANDBAG 

STRENGTH 

HOISTING OBJECTS STUFFED WITH 

sand may seem gimmicky, but learning the 

benefits should outweigh your initial reluctance. 

Whether it’s a sand-filled neoprene 

disc or duffel-bag-size sandbag, exercise 

variety is virtually unlimited and you’ll activate 

more grip strength than when using a medicine 

ball or dumbbell. Also, to control the 

instability created by the shifting mass, your 

body is forced to adjust and react to stabilize 

and remain upright. In turn, you’ll build more 

strength, burn more calories, and teach your 

body to move better. When’s the last time 

you got that from a heavy-ass cheat curl? 

WHAT YOU’LL NEED 

SANDBELLS, SANDBAG, KETTLEBELLS, TRX, 

A SLED OR TREADMILL 

PERFORM THIS WORKOUT THREE DAYS PER 

WEEK, FOR FOUR TO 12 WEEKS, as a program 

on its own or combine it with your preexisting 

routine. Do not pair this with any powerliftingstyle 

programs since those require full 

energy stores and maximum recovery. 

Instead, leave a day in between each 

session and perform light isolation work. 

WORKOUT 1: Teaches the body to move 

cohesively. 

WORKOUT 2: Burns fat as it improves 

metabolic rate and work capacity. 

WORKOUT 3: Builds strength and size.

SHOT ON LOCATION AT 

MURDER OF CROWS 

BARBELL CLUB, 

BROOKLYN, NY

SANDBAG STRENGTH 

WORKOUT 1 

DIRECTIONS: Start with a one- to two-minute plank, 

depending on your ability, to warm up your core. Rest one 

minute between rounds and 30 seconds between exercises. 

Add a round in Weeks 3 and 4. After Weeks 3 and 4, decrease 

recovery as you see fit for each subsequent week. 

t Split-stance Alternating 

Kettlebell Row 

DO IT: With one foot slightly in front of the other, row 

one kettlebell to your side as you simultaneously lower 

the one in your opposite hand. Drive your elbows back 

and your hands toward your armpits for each rep. 


pSingle-arm KB 

Bottoms-up Chest Press 

DO IT: Lie back on a flat bench 

holding a light kettlebell bottoms up. 

Allow yourself to stabilize the weight 

before beginning the press, then 

slowly lower it, keeping your elbow 

tucked in. 

Half-kneeling 

Sandbag Pressq 

DO IT: Kneeling on one knee, hold 

a sandbag by both handles on the 

open side of your body. Clean the 

bag to a front rack position and then 

press it overhead. 

CIRCUIT 1 


Bicycles w/ 

Alternating 

Sandbell Shift 

Beast w/ 

Contralateral 

Limb Lift 

Sandbagweighted 

Bridge 

CIRCUIT 2 

CIRCUIT 3 

3 15 

3 10 

(per side) 

3 20 


Single-arm KB 

Bottoms-up 

Chest Press 

Half-kneeling 

Sandbag 

Press 

World’s 

Greatest 

Stretch 

Split-stance 

Alternating KB 

Row 


Sandbag Carry 3 1 min. 

walk 

(per side) 

Reverse 

Sandbag 

Lunge 

Sandbag 

Deadlift 

3 10 

(per leg) 

3 10 

FINAL FORM 

(PERFORM AFTER CIRCUIT 3 ON 

ITS OWN): 


Treadmill 

Sprint* 

3 10 

3 10 

3 3 

(per side) 

3 8 

(both legs) 

5 1 min. 

Plank 1 Max time 

V-situp 1 Max reps 

(2 min.) 

*After each sprint, walk for one minute. 

Add one sprint each week.


pSandbag Deadlift 

DO IT: Stand in front of a sandbag 

with your feet shoulder-width apart. 

Grasp the handles, drop your hips, 

and drive up keeping your back 

straight. 

t Reverse Lunge 

with Sandbag 

DO IT: Hold a sandbag in a front rack 

position and lunge backward until 

your knee is just above the floor. 

When you lunge, inhale to fill your 

belly with air. This will further 

stabilize your core. 



pWorld’s Greatest Stretch 

DO IT: Lunge forward until your front foot is flat 

and you’re on the toes of your back foot. Squat 

down until your knee is almost touching the 

ground. Lower the opposite arm of your extended 

leg to the floor and reach your other arm to the 

ceiling. Hold for 20 seconds, then lower your arm 

to the same side of your front leg. Repeat on the 

other side.


WORKOUT 2 

DIRECTIONS: Add an 

additional round in 

Weeks 3 and 4. Rest one 

minute between rounds and 

30 seconds between exercises. 

After Weeks 3 and 4, decrease 

recovery as you see fit for each 

subsequent week. 

CIRCUIT 1 


Sandbag Hold 

w/Leg Lift 

Kneeling 

Sandbag 

Bridge 

Side Plank w/ 

KB Press 

CIRCUIT 2 

3 10 

(per side) 

3 10 

3 10 


Sandbell Slam 3 30 sec. 

TRX Bilateral 

Row 

Hand Release 

Pushup 

CIRCUIT 3 

3 30 sec. 

3 30 sec. 


Alternating 

Sandbell Side 

Lunge 

Lateral Shuffle 

to Sandbell 

Slam 

Sandbag 

Getup 

OR 

Bear Hug to 

Floor Getup 

3 15 

3 10 

3 

3 

5 

(per side) 

5 

t Bear Hug to 

Floor Getup 

DO IT: Bear hug a sandbag and 

perform a reverse lunge. Once 

your front leg is parallel to the 

floor, hinge forward at your 

hips and place the weight on 

floor. Pick it back up, keeping 

your back straight, and lunge 

back into place, then repeat. 



pTRX Bilateral Row 

DO IT: Move your feet closer to 

the TRX anchor point to make 

this exercise more difficult. 

t Hand-release 

Pushup 

DO IT: Releasing your hands 

at the bottom of the pushup 

forces your body to produce 

more power to lift itself up. 

EVERY MINUTE 

ON THE MINUTE* 

DIRECTIONS: The amount of 

rounds is set by your ability to 

finish inside a minute. Stop once 

you fail to finish within a minute. 

Try and improve your number 

of rounds each week. 

EXERCISE 

REPS 

Kettlebell Swing 20 

Burpee Pullup 5 

*Add five reps to the swing and two 

reps to the burpee pullup every round 

until you fail to finish inside of a minute.


Lateral Shuffle 

to Sandbell Slam 

DO IT: Set up two sandbells 

10 to 15 yards apart from each other. 

Starting at one bell, laterally shuffle 

to the opposite end, slam the sandbell, 

shuffle back, and slam the other 

bell. Two slams count as one rep. 


pSandbag Getup 

DO IT: Start on your back with a sandbag 

draped over one shoulder and the same 

side leg bent in a bridge position. Roll 

toward the opposite elbow, lifting your 

torso up so you’re in a seated position 

with your knee still bent. Fully extend 

your arm so your hand is now supporting 

your weight. Now press your body 

upward and slide your opposite leg under 

your body until you’re in a half- kneeling 

position. Stand up and then slowly 

reverse the movement.


WORKOUT 3 

DIRECTIONS: Add an 

additional round in Weeks 3 

and 4. Rest one minute between 

rounds and 30 seconds between 

exercises. After Weeks 3 and 4, 

decrease recovery as you see fit 

for each subsequent week. 

CIRCUIT 1 


Sandbag Front 

Carry 

5 1 min. 

Lat Pulldown 5 10 

Sandbag 

Military Press 

5 10 

CIRCUIT 2 

DIRECTIONS: Rest 90 seconds 

between exercises, and two to 

three minutes between rounds. 

Each week, shave off 15 seconds 

of rest between exercises. Once 

you’re resting 30 seconds between 

exercises (Week 5), follow 

a 3–1–3 tempo (3 seconds down, 

1 second pause, 3 seconds up). 

Add one second to each phase in 

the subsequent weeks. 


Sandbag Front 

Squat 

5 10 

Box Jump 5 6-10 

CIRCUIT 3 

DIRECTIONS: Rest for 

one minute between exercises, 

and two to three minutes between 

rounds. After Weeks 3 and 

4, decrease recovery as you see 

fit for each subsequent week. 


Reverse Lunge 

w/Sandbell 

Rotation 

Sled Push 

OR 

Treadmill 

Sprint 

3 10 

5 

5 

50 yds. 

30 sec. 


Sandbag Front Squat 

DO IT: For some lifters, using a 

standard barbell for front squats can 

cause wrist pain. Using a sandbag, 

which is malleable by nature, gives 

your wrists more freedom to move, 

instead of locking them in place.

HUNGRY 

LIKE THE 

WOLF 

> Acclaimed chef and 

restaurateur WOLFGANG PUCK 

shares classic and new 

recipes made healthy to help 

you lose weight and feel 

more energetic. 

PHOTOGRAPHS BY SAM KAPLAN 

FOOD STYLING BY JAMIE KIMM 

Recipes excerpted from 

the book Wolfgang Puck 

Makes It Healthy. Copyright 

2014 by Wolfgang Puck 

Worldwide Inc. Reprinted 

with permission from Grand 

Central Life & Style. All rights 

reserved. Some recipes 

adapted by M&F. 

SDDDSDSDSDDSSD 



WOLFGANG’S TIPS 

For a vegan dish, leave out the anchovies 

and the optional Parmesan. You’ll 

probably want to add salt to replace 

the saltiness of the anchovies. 

Try substituting fresh basil 

leaves for some or all of 

the parsley. 

Pasta with Fresh Tomatoes, Black Olives, and Anchovies 

Serves 4 

Using fresh tomatoes during the peak summer season will make this dish pop with intense flavor that balances the savory with the 

sweet. Beat the winter blues by picking up sun-ripened tomatoes—usually available year-round at organic grocery stores—and bring 

summer that much closer. 


½ cup plus 1 tbsp chopped fresh 

flat-leaf parsley leaves 

2 garlic cloves 

2 anchovy fillets, patted dry with 

paper towels 

¼ tsp red-pepper flakes 

1 lb red or mixed red and yellow 

cherry tomatoes, some left whole, 

some halved 

¼ lb large sun-ripened tomatoes, peeled, 

seeded, and coarsely chopped 

¼ cup coarsely chopped pitted cured 

black olives 

¼ cup well-drained sun-dried 

tomatoes, cut into thin strips 

½ tbsp sugar 

½ tsp kosher salt 

¼ tsp freshly ground black pepper 

¾ lb bite-size whole-wheat 

pasta, such as fusilli, bow ties, 

or medium shells 

Freshly grated Parmesan, for 

serving (optional) 

1. Bring a large pot of water to a boil. 

2. In a food processor fitted with a 

stainless steel blade, combine oil, 

½ cup parsley, garlic, anchovies, 

and red pepper. Process until 

uniformly pureed. 

3. Pour puree into a large bowl. Add 

cherry tomatoes, sun-ripened tomatoes, 

olives, and sun-dried tomatoes. 

Season with sugar, salt, and black 

pepper. Set aside. 

4. As soon as pot of water comes to a 

boil, salt water. Add pasta and cook 

until al dente—tender but still slightly 

chewy—following the manufacturer’s 

suggested cooking time. Drain pasta 

and immediately add it to bowl with 

tomato mixture. Add remaining 1 tbsp 

parsley and toss well. 

5. Spoon the pasta into individual large, 

shallow serving bowls. Serve immediately, 

passing Parmesan to guests 

who want it. 

THE MACROS 

290 10g 46g 9g 



WOLFGANG PUCK 

Chinois Grilled 

London Broil 

Salad with 

Cilantro-Mint- 

Yogurt Dressing 

Serves 4 

Asian flavors make an already rich-tasting 

cut of lean meat even livelier, while the bed 

of salad vegetables adds even more taste 

and texture and fills you up. 

1½ lbs flank steak 

½ cup low-sodium soy sauce 

¼ cup mirin (Japanese rice wine) 

½ cup chopped scallions, plus 

2 scallions, cut diagonally into thin 

slices, for serving 

1 tbsp minced fresh ginger 

1 tsp red-pepper flakes 

1 garlic clove, minced 

Freshly ground black pepper 

10 oz baby spinach leaves 

1 small head radicchio, cut 

crosswise into chiffonade strips 

4 dates, pitted and cut lengthwise 

into thin strips 

1 large carrot, cut lengthwise 

into very thin slices 

1 large or 2 medium radishes, cut 

lengthwise into very thin slices 

1 cup Cilantro-Mint-Yogurt Dressing 

paper towels and season on both sides 

with black pepper. Grill or broil until 

medium rare, about 5 minutes per side. 

Remove steak from grill and let rest in a 

warm place, covered with foil, for about 

10 minutes. 

4. Meanwhile, in a large bowl, combine 

spinach and radicchio and toss well. 

Arrange beds of salad mixture on 

4 serving plates. 

5. Carve steak diagonally across the 

grain into thin slices. Arrange steak 

slices on top of beds of salad and 

garnish with dates, carrot, radishes, 

and diagonally sliced scallions. Drizzle 

salad or dot the plate surrounding it 

with some Cilantro-Mint-Yogurt 

Dressing. Pass remaining dressing 

at the table. 


A lean and flavorful cut of beef, 

flank steak (sometimes referred to as 

London broil on menus and in butcher 

shops) can be tough. But cooking 

it quickly on the grill and then 

slicing it thinly across the 

grain makes every 

bite tender. 

FOR THE CILANTRO-MINT-YOGURT 

DRESSING 

1. In a blender or food processor, 

combine vinegar, mint, cilantro, parsley, 

honey, and ginger. Blend or process 

until herbs are finely chopped and a 

smooth paste has formed. 

2. Put yogurt in a bowl and stir 

herb-ginger mixture into yogurt. 

Season to taste with salt and pepper. 

Use immediately or store in refrigerator, 

covered, and use within 3 to 4 days. 

THE MACROS 

338 42g 17g 9g 


CILANTRO-MINT-YOGURT DRESSING 

3 tbsp rice-wine vinegar 

¼ cup coarsely chopped fresh 

mint leaves 


cilantro leaves 


flat-leaf parsley leaves 

1 tbsp honey 

½ tbsp minced fresh ginger 

1 cup nonfat plain yogurt 

Kosher salt 


1. Thoroughly trim steak of connective 

tissue and excess fat; put steak in a 

shallow, flat, nonreactive dish large 

enough to hold it flat. In a mixing bowl, 

stir together soy sauce, mirin, ½ cup 

chopped scallions, ginger, red pepper, 

and garlic; pour over steak, cover with 

plastic wrap, and place in the refrigerator 

to marinate for 1 to 2 hours. 

2. Prepare a fire in an outdoor grill or 

preheat a broiler, stovetop ridged grill 

pan, countertop grill, or broiler. 

3. Remove steak from marinade. 

Discard marinade. Pat steak dry with 


MUSCLE MEAT 

Roasted Tomatoes 

Provençal 

Serves 4 to 8 

While reducing the oil in pesto to only a single 

tablespoon, I’ve based this easy recipe on 

a classic southern French way to cook 

tomatoes. For the best flavor, I recommend 

making it in summer, when you can get 

good, delicious, sun-ripened tomatoes. 


Yes, more than a third of the 

calories per serving—43.2%, 

to be exact—come from fat. But 

virtually all of that comes from 

the light pesto’s olive oil, 

a healthy fat. 

LIGHT PESTO (MAKES ABOUT ½ CUP) 

½ cup loosely packed fresh 

basil leaves 

2 medium garlic cloves 


1 tsp grated lemon zest 

Kosher salt 

Freshly grounded black pepper 

TOMATOES 

4 ripe but firm medium sun-ripened 

tomatoes 

Kosher salt 


¼ cup fresh whole-wheat or multigrain 

bread crumbs 

¼ cup Light Pesto, plus more as 

needed for serving 

FOR THE PESTO 

1. Put all basil, garlic, olive oil, lemon zest, 

and 1 tbsp cold water in a mini food 

processor, mini blender, or in the blending 

cup of an immersion blender. Process until 

smooth. Pulse in salt and pepper to taste. 

FOR TOMATOES 

1. Preheat the oven to 400°F. 

2. Halve tomatoes horizontally. With the 

tip of a small, sharp knife, cut out the 

core at the stem end of each tomato. 

Place tomatoes cut side up in a baking 

dish. Season their cut surfaces well with 

salt and pepper. 

3. In a small bowl, stir together bread 

crumbs and Light Pesto. Place a spoonful 

of the mixture on top of each tomato half, 

distributing it evenly. With the back of a 

spoon, gently spread mixture over the cut 

surface of each half. 

4. Roast until tomatoes are hot and bread 

crumb topping is golden brown, about 

15 minutes. 

5. Serve hot, lukewarm, or at room 

temperature. If you like, drizzle a little 

extra Light Pesto over tomato halves. 

THE MACROS 

74 2g 9g 4g 


106 MUSCLE & FITNESS FEBRUARY 2017

WOLFGANG PUCK 

Turkey Piccata 

with Winter- 

Squash Puree 

Serves 4 

Take advantage of the remaining seasonal 

winter squash and make this festive dish 

to bring back fond memories of the past 

holiday season before spring bursts in. 

½ cup good-quality storebought 

cranberry chutney 

WINTER-SQUASH PUREE 

1 lb fresh butternut squash, 

unpeeled, seeds and 

strings removed, cut 

into large chunks 

1 lb fresh acorn squash, 

unpeeled, seeds and 

strings removed, cut 

into large chunks 

3 tbsp honey 

¼ tsp ground allspice 

¼ tsp ground cinnamon 

¼ tsp ground ginger 

TURKEY PICCATA 

1½ lbs boneless, skinless 

turkey breast, cut into 

8 equal slices 

Kosher salt 


8 whole fresh sage leaves, 

plus more for optional garnish 

2 oz thinly sliced prosciutto (about 

4 long, thin slices), slices halved 

All-purpose flour, for dusting 

½ tbsp vegetable oil 

½ cup port 

1 cup good-quality canned 

low-sodium chicken broth 

Juice of ½ lemon 

1 tbsp unsalted butter, cut into 2 or 

3 pieces 

1. About 1¾ hours before serving time, 

start preparing Winter Squash Puree. 

Preheat oven to 375°F. 

2. In a single layer in a baking pan, put 

squash pieces, peel side down, and add 

1 cup water. Cover pan securely with 

aluminum foil and bake until squash 

pieces are tender, about 1 hour. Set 

aside until cool enough to handle. 

3. Carefully remove foil and, with a 

metal spoon, scoop the flesh away from 

the squash shells, transferring it to a 

heatproof bowl. Mash squash with a 

potato masher until smooth. Add 

honey and evenly sprinkle in allspice, 

cinnamon, and ginger. Stir until 


I especially like how well the Turkey 

Piccata goes with the squash puree and 

cranberry sauce. But if you want to enjoy 

the piccata on its own, one serving has 

just 353 calories, with 70 calories from 

fat. Serve some brown rice or 

a pilaf to soak up the 

port sauce. 

thoroughly blended. Cover bowl with 

foil and place it over a pan of gently 

simmering water to keep it warm until 

serving time. Leave oven on, resetting 

it to its lowest temperature. 

PREPARE THE TURKEY PICCATA: 

1. Season one side of each turkey slice 

with salt and pepper, then turn slices 

seasoned side down. Place a sage leaf 

on top of each slice and season with 

pepper. Top with a slice of prosciutto 

and press down firmly to seal prosciutto 

and turkey together. Evenly but lightly 

dust both sides of each slice with flour. 

2. Heat a large, heavy nonstick sauté 

pan over medium-high heat. Add oil. 

Working in batches if necessary to 

avoid overcrowding, carefully add 

slices, prosciutto side down, and sauté 

until golden, 2 to 3 minutes. With a 

spatula, carefully turn them over and 

sear the other side until golden, 2 to 

3 minutes more. Remove from pan and 

keep warm in the oven on a heatproof 

platter covered with foil. 

3. Return pan to the heat. Pour in port 

and stir and scrape with a wooden 

spoon to deglaze pan. Stir in stock and 

lemon juice and simmer briskly until 

reduced by half, 5 to 7 minutes. Stirring 

briskly with a whisk, add butter a piece 

at a time until it melts to form a thick, 

rich sauce. Cover and keep warm. 

4. Stir Winter Squash Puree and mound 

it in the centers of 4 plates. Rest 2 

turkey pieces, prosciutto side up, on top. 

Spoon some pan sauce over and around 

turkey. Spoon some cran berry chutney 

on top of turkey and garnish with extra 

sage. Pass remaining pan sauce and 

cranberry chutney at the table. 

THE MACROS 

539 50g 55g 8g 



WOLFGANG PUCK 

Blueberry Pie with Teff Pastry Crust 

Serves 8 

Chinese five-spice powder, easily found in the seasonings aisle or Asian-foods section of 

your market, contributes a very pleasant, slightly exotic flavor to the filling. 

TEFF PIE DOUGH 

1 1 / 8 cups white spelt flour 

¼ cup teff flour 

1 tbsp sugar 

½ tsp Chinese five-spice powder 

¾ tsp kosher salt 

5 oz (1¼ sticks) chilled unsalted butter, 

cut into 1 / 8-inch-thick slices 

1. In a bowl, whisk together spelt and 

teff flours, sugar, five-spice powder, 

and salt. Add sliced butter and toss 

lightly to coat them with the dry 

ingredients. 

2. Turn out mixture onto a clean, 

floured work surface. With a rolling pin, 

lightly roll butter to flatten slices into 

flour mixture. 

3. Using a dough scraper, gather up 

mixture into a pile. Then pound it with 

rolling pin. Repeat the process 3 or 

4 times, just until mixture looks dry 

and flaky. 

4. Use scraper to scoop up and 

transfer mixture back into bowl. Add 

cup water and stir with a sturdy 

spoon or a rubber spatula just until a 

loose dough forms. Turn out dough onto 

the floured work surface and flatten 

and fold it over a few times by hand. 

5. Form dough into a flat disc. Wrap it in 

plastic wrap and refrigerate for at least 

1 hour before rolling out. 

FOR PIE 

1 recipe for Teff Pie Dough 

Parchment paper 

6 cups fresh blueberries, or 

frozen blueberries, thawed 

and thoroughly drained 

¾ cup sugar, plus more for sprinkling 

5 tbsp tapioca starch 

¼ tsp Chinese five-spice powder 

Zest of 1 lemon 

Pinch of kosher salt 

1 tbsp fresh lemon juice 

3. Preheat oven to 350˚F. 

4. Put blueberries in a bowl. In a 

separate bowl, stir together 

sugar, tapioca, five-spice 

powder, lemon zest, and salt. 

Sprinkle this mixture over 

blueberries along with lemon 

juice. Toss thoroughly to coat. 

5. Transfer blueberry mixture 

to pie shell. Unroll reserved 

rolled-out round of dough 

over blueberries. With 

your fingers or the tines 

of a table fork, press 

down all around the rim 

to seal the top and 

bottom crusts together. 

With a small, sharp knife 

or kitchen scissors, trim 

the edge. Use knife tip to 

cut a few slits in the top 

crust to vent steam 

during baking. 

6. Lightly brush top of 

pie with a little cold 

water and then lightly 

sprinkle with sugar. 

7. Transfer pie to a 

baking sheet. Bake until 

crust is nicely browned and 

the filling is bubbling, 40 to 

50 minutes. 

8. Set pie on a wire rack 

and let cool to room 

temperature before 

cutting into 8 wedges. 

THE MACROS 

401 5g 

CALORIES PROTEIN 

63g 

CARBS 

15g 

FAT 

1. Prepare Teff Pie Dough as directed. 

2. Divide chilled dough in half. On a 

sheet of parchment paper, use a rolling 

pin to roll out 1 piece of dough into a 

12-inch circle. Loosely roll it up around 

rolling pin, then unroll over a 9-inch 

pie plate. Gently press dough into 

plate. Roll out remaining piece of 

dough, loosely roll it up around rolling 

pin, and set aside. 

BUY THE BOOK 

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Have fun varying the filling by 

substituting other berries from 

the farmers’ market for some 

of the blueberries. 

FEBRUARY 2017 MUSCLE & FITNESS 109

STRAIGHT UP 

TOTAL 

BODY 

> We sieved through five years’ 

worth of our Straight Up Series 

to bring you the best workout 

for each body part. 

FOR THE PAST FIVE YEARS, 

M&F has been pumping out a steady 

stream of no-frills, straightforward bodypart 

workouts, aptly named the Straight 

Up Series. And while many of us enjoy 

tinkering with new training toys and 

workout methods—we love ourselves a 

kick-ass sandbag workout (see page 88) as 

much as the next dude—these back-tobasics 

Straight Ups for each body part 

were known to be particularly effective. 

Give them a test run or work through 

them again to see the results. 

LEGS 

This lower-body onslaught features 

classic moves that will trash your legs 

while building large, sweeping quads. 


Leg Extension 5 10 

Leg Press 4 12 

Narrow-stance 

Split Squat 3 10 (per leg) 

Body-weight Stepup 3 10 


PER BERNAL

STRAIGHT UP 

CALVES 

This hellish calf workout is to be 

performed six times per week for 

three consecutive weeks, followed 

by a deload week that you perform 

only once. Weighted raises are 

superset with plyometric exercises 

to hit multiple muscle fibers. 


Standing 

Calf Raise 2 8 10–20 sec. 

superset with 

Dumbbell 

Calf Jump 2 20 1 min. 

Seated Calf Raise 2 20 10–20 sec. 

superset with 

Single-leg 

Box Jump 2 40*/leg 1 min. 

(linear and lateral)* 

*Using a low box or step, do 20 reps 

linearly and 20 reps laterally per leg per 

set (80 total reps). 

Single-leg Box Jump 

(Linear and Lateral) 

Keep the reps continuous, using a low box or aerobic step 

(around 12 inches high). Each set will consist of 80 total reps: 

20 per leg facing the box/step and 20 per leg facing sideways 

to the box/step and jumping up laterally to it. 

PER BERNAL

STRAIGHT UP 

CHEST 

This workout goes above and 

beyond the normal press-tillyou-drop 

prescriptions by 

implementing plyometrics, reverse 

pyramids, and 100-rep sets. 


Plyo Pushup* 5 5 

Bench Press** 4 6, 8, 12, 15 

Dip*** 4 10 

Pec Deck Flye**** 1 100 

*Rest two minutes between sets. 

**Reduce the weight each set to fail at, 

or about, the rep range listed. 

***Use a resistance that brings about 

failure at 10 reps. If you can’t perform 

10 dips, rest 15 seconds between reps to 

achieve the full 10. 

****Choose a weight that takes you to 

failure between 60 and 70 reps. Rest 

only as many seconds as you have reps 

remaining to reach 100. Repeat to reach 

100 reps. 

Bench 

Press 

Maintain a slight 

arch in your lower 

back throughout 

the lift and load 

your lats, like a 

spring, on the 

lowering phase of 

each rep. 

Pec Deck 

Flye 

The pec deck gives 

you a deep stretch, 

but don’t let your 

arms travel too 

far back, as this 

can damage your 

shoulders. 

DUSTIN SNIPES; EDGAR ARTIGA 


STRAIGHT UP 

TRICEPS 

The triceps’ main job is to help you 

push stuff. So push—don’t just “extend” 

with wimpy, single-joint movements. 

Close-grip bench and weighted dips 

will help you train your tri’s to do 

what they were intended to do, 

while the modified pushdown will 

allow you to pile on the weight. 


Weighted Dip 4 10, 8, 8, 6 

TNT Pressdown 4 10 

Band Pressdown 3 12 

Close-grip Pushdown 1 100 

TNT Pressdown 

Set up as you would for a standard 

cable pushdown, but allow your elbows 

to fully flare out and keep your head to 

one side of the cable. Maintain a narrow 

grip and push to full extension. 

Band Pressdown 

Loop a resistance band over a pullup 

bar or another high anchor point. 

The higher the anchor point, the 

more resistance you’ll feel. 

72 MUSCLE & FITNESS MARCH 2017 PER BERNAL

STRAIGHT UP 

BACK 

This workout focuses on building 

power and strength as opposed 

to width and thickness. Wearing 

straps for pullups will help you eke 

out extra reps. Pendlay and dumbbell 

rows will work on explosive power 

and grip strength, and back extensions 

work your spinal erectors since 

your back doesn’t stop at your lats. 


Pullup w/ Straps 4 Failure 2–3 min. 

Pendlay Row 4 6–8 2 min. 

Heavy 

Dumbbell Row* 4 20 2 min. 

Weighted 

Back Extension 3 15 1–2 min. 

*Take each set to failure, aiming for high 

reps (20 at least, 30 or more is better). 

Use a weight that you can get at least 20 

reps with before reaching failure. Do one 

to two rest-pauses per set to increase 

your total rep count. 

Heavy 

Dumbbell Row 

Brace yourself with opposite 

hand, keeping your 

core tight throughout the 

set. Gut out at least 20 reps. 

Weighted 

Back Extension 

Don’t overload your lower 

back. Start with a 10-pound 

plate and move up to 25 

pounds when the dime 

feels light. 

PER BERNAL 


STRAIGHT UP 

Dumbbell Preacher Curl 

Preacher curls allow for a deep 

stretch at the bottom of the movement, 

but be sure to not fully lock out 

your arms, as you’ll lose the tension 

on your biceps. 

BICEPS 

This workout features exercises that 

train the bi’s from different angles 

with different tools. Such variety 

ensures that both heads of the biceps 

get maximum stimulation for growth. 


Double-arm 

High Cable Curl* 2 15-18 

Dumbbell 

Preacher Curl 3 10-12, 10-12, 21 

Incline 

Dumbbell Curl** 3 10-12 

Standing 

Cable Curl 3 10-12, 10-12, 24*** 

*On the last set, superset with standing 

barbell curls for six to eight reps. 

**On the last set, do two dropsets of 

four to five reps each, using a small 

increment for each drop. 

***On the last set, drop the weight 

by 50% and perform the first eight 

reps with an outside-shoulder-width 

grip, the next eight with a standard 

grip, and the last eight with an 

inside-shoulder-width grip. 

SHOULDERS 

Temporarily excluding presses 

from your delts routine benefits 

you in two ways: It gives your 

joints a break from the heavy stuff, 

and it allows you to broaden your 

horizons with some fresh moves. 


Upright Row 4-5 10-12* 

Fortune Raise 3 3** 

Battling Ropes 3 Tabata*** 

Face-pull 3 15 

*Aim to fail at 10, 11, or 12. Rest up to 

one minute between sets. 

**For three minutes, alternate 

between shadowboxing and DB 

raises (front, side, and rear, and 

overhead presses) every 30 

seconds. Use three- to five-pound 

DBs and strict form. Rest up to one 

minute between rounds or sets. 

***Do eight 20-second segments of 

all-out work, each followed by 10 

seconds of rest. Alternate between 

two-handed slams and alternating 

waves in each work segment. 

ABS 

The abs are as important as any 

other body part—and perhaps 

more when you consider 

that all athletic movements 

stem from your core—so they 

should be trained as such. A 

high-volume barrage of unique 

exercises will ensure that you 

spark new growth to those 

often-pesky six-pack muscles. 


Cliffhanger 4 25 

Scorpion Tail 4 10 

Dip Bar Knee Raise 4 25 

Flutter Kick 4 20 

Cliffhanger 

Sit on the back end of a fixed, flat bench. 

Reach forward with your legs and secure 

yourself with a pigeon-toed hold under the 

bench. Slowly lean back, engaging your abs, 

and then raise yourself back up. 


BRIAN KUHLMANN

PER BERNAL

122 MUSCLE & FITNESS JANUARY 2017

PUMPING 

IRON 

AT 

40 

> An interview with 

director George Butler, 

the man responsible for 

making bodybuilding a 

cultural mainstay that 

has inspired a younger 

generation of lifters. 

BY SHAWN PERINE 

IIt’s hard to overstate the impact of 

director George Butler’s 1977 

documentary Pumping Iron, not 

just on bodybuilding, but on 

society. For one thing, it introduced 

the world to pre-Conan 

Arnold Schwarzenegger, whose 

incredible success might not have 

been possible without his breakout 

performance as himself in P.I. 

Then there’s the mainstreaming 

of gyms that can be traced to the 

film’s release. Beginning in the late 1970s 

and well into the ’80s, the health club 

industry saw massive growth, with chains 

popping up throughout the U.S., then the 

world, and with them, a surge in gym 

memberships. 

Pumping Iron is the reason many of us, 

myself included, got into working out in 

the first place, so it’s with great pleasure 

that I wish George, Arnold, and the rest of 

the film’s cast and crew a happy 40th 

anniversary.

PUMPING 

IRON @ 40 

PUMPING IRON: 

The film that almost wasn’t. 

With the exception of the brothers Weider, 

few people have had as much of an 

influence on the popularization of bodybuilding 

as George Butler. As the engine that 

conceived, directed, and then brought the 

film Pumping Iron to theaters 40 years ago, 

Butler has given bodybuilding fans the world 

over a visual touchstone that still serves 

as everything from historical reference to 

motivational guide to celluloid bible. 

M&F: What was your first 

pro fessional experience with 

bodybuilding? 

George Butler: Charles Gaines was 

assigned by Sports Illustrated to write 

an article on a bodybuilding contest 

for the July ’72 issue. He asked me to 

take the photographs. 

What was the contest? 

It was the Mr. East Coast, which was 

held in Holyoke, MA, and was won 

by a wonderful bodybuilder named 

Leon Brown. 

Were you familiar with bodybuilding 

at the time, or was it a new 

experience for you? 

I had grown up in Jamaica and the 

West Indies, and I used to work out 

in a gym in Jamaica, and bodybuilding 

was a big sport down there. I saw 

my first bodybuilding exhibit actually 

at a political rally in a church in 

Savanna-la-Mar, Jamaica. 

How did that come about? 

A friend of mine was running for 

parliament in Jamaica, and he had a 

political rally in the parish church, and 

part of his rally included a bodybuilding 

exhibition with a guy named Samson. 

The power went out in the middle of it, 

so they lit it with kerosene flares. 

After the Sports Illustrated article 

came the book. I understand that 

you faced a few obstacles in 

attempt ing to get it published. 

Hadn’t Doubleday given you an 

advance to do the book? 

Right. We did the entire book and 

turned the manuscript in to Sandy 

Richardson, who was editor in chief 

at Doubleday, and he wrote us a letter 

saying, “I want my money back. No 

one will ever read this book, and no 

one will ever be interested in Arnold 

Schwarzenegger.” 

So then you shopped it around 

in New York? 

Yeah. We ended up at Simon & Schuster. 

That was in ’74? 

Late ’74. 

And was it a success? 

Yes. It made The New York Times Best 

Sellers list. 

How many editions have there 

been? 

I think about 20 printings. 

Your book is what inspired me to 

take up bodybuilding. When I was 

about 10, I remember thumbing 

through a copy in a department 

store and coming to the picture of 

Arnold with a topless girl on his 

shoulders, and I thought, “That’s 

what I want to be.” 

Well, bear in mind that the woman on 

his shoulders was the top woman 

bodybuilder at the time. I took those 

photos for a Playboy article, and 

Arnold was supposed to be the male 

bodybuilder, and Heidi was supposed to 

be the female bodybuilder. 

So after the book comes the movie. 

What was it like trying to bring 

the film to the screen? Was 

Charles involved? 

Charles decided he didn’t want to be 

involved in the movie. Pretty much 

everyone deserted by this point. 

Did you have funding at this stage? 

Well, funding came in very erratically 

and with great difficulty. I actually went 

to 3,000 people one by one to finance 

the film. 

3,000?! 

Yeah, it’s really true. I’m not exaggerating. 

So you then went out and shot 

some footage? 

We shot a test film, and I screened it 

in New York for 100 investors, and 

[actress] Laura Linney’s father 

[playwright Romulus Linney] got up 

and said, “George, if you ever make a 

movie about Arnold Schwarzenegger, 

you’ll be laughed off 42nd Street.” 

That kind of negative attitude still 

astounds me. 

What you’ve got to understand is that 

back in the early ’70s, bodybuilding 

was the least glamorous sport in the 

world. The prevailing view was that it 

was purely homosexual, that bodybuilders 

were totally uncoordinated, 

that when they grew older their 

muscles would turn to fat, and that 

they had no intelligence whatsoever. 

Charles Gaines said that it was like 

trying to promote midget wrestling. 

It was so tawdry…everyone we knew 

was laughing at us. 

PREVIOUS SPREAD: ZELLER/©FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS 


It’s amazing not only how far 

bodybuilding has risen since then 

but how far it seems to have fallen at 

that time. Back in the ’40s and ’50s, 

guys like Charles Atlas and Steve 

Reeves didn’t portray that image. 

Yeah, but there were limited pockets of 

bodybuilding. If you look at Charles Atlas, 

he wasn’t really much of a bodybuilder, and 

Steve Reeves made it in the movies and was 

very handsome. Look at it this way: Arnold 

Schwarzenegger arrived in America in 

1968, and when we met him in 1972, the 

Mr. Olympia contest was held in a tiny little 

auditorium in Brooklyn and the prize 

money was something like $1,000 and only 

Arnold and Franco were making it as 

professional bodybuilders. Everyone else 

had another job. Leon Brown worked at a 

Laundromat in Staten Island. 

ZELLER/©FITNESS PUBLICATIONS, INC./ COURTESY OF WEIDER HEALTH AND FITNESS 

I know that Steve Michalik was a 

graphic artist. 

Steve had to have a full-time day job, and 

he was Mr. America. It was a joke it was 

so bad. 

How big a crew did you have 

for the filming? 

Well, the way I shoot films, my crews 

expand and contract. For instance, when 

I was shooting at Lou [Ferrigno]’s gym 

in Brooklyn, it was really just half a 

dozen people. When we were shooting at 

Gold’s Gym, we had a bigger operation. 

It was probably 12 people, which 

included the cinematographer, gaffer, 

the assistants, and me, and some 

electricians, etc. Basically I’m very 

proud of the fact that I’ve always 

worked with a small crew. When we 

were filming in South Africa at the 

contest, we were running about six 

cameras, and with South African 

assistants we probably had 30 people. 

It feels like a larger production, 

though, especially the competition 

scenes in which you go from 

backstage to the audience’s perspective 

to onstage. What kind of a 

budget did you have? 

I raised $400,000 to make the movie. 

Amazing that you could film for so 

long on such a small budget. You 

shot for about three or four months, 

I figure. 

Yeah. 

And so when Pumping Iron was 

released, was it straight to the art 

houses, or did it have a wide release? 

Actually it began at the Plaza Theatre, 

which was a regular movie theater in 

New York, and it broke every box office 

record there was at the theater. 

Were the reviews generally positive? 

Are there any memorable stories 

related to the film’s release? 

Oh, yeah. Well, it got fabulous reviews, 

and through a friend I got Jacqueline 

Onassis to come to a lunch for Arnold 

and that sent people through the roof. 

And I put Arnold before that in the 

Whitney Museum and in a ballet studio, 

and I got Jamie Wyeth to paint him. 

Now, I remember the movie from PBS. 

It was before VCRs, so I used to run to 

the TV with my audio tape recorder 

and tape the audio for later listening. 

When did PBS start airing it? 

Probably, I would say, in late ’77. 

So pretty soon after the release. 

Well, it was released in January ’77. So 

probably in October/November, it went on 

PBS. Even that was exasperating. The 

distributor, which was a company called 

Cinema 5, which was like the Miramax 

of its day, sold Pumping Iron to PBS for 

30 grand. About a week later, ABC came to 

me, and Tony Thomopoulos, the president, 

asked me if he could buy it. I said, “Well, 

how much?” and he said, “$1,000,000.” 

And by that time it was too late? 

Yeah. 

Now among the bodybuilding set, 

there is a lot of speculation concerning 

a few of the scenes in 

Pumping Iron. I’ve talked to others 

who have wondered if some of the 

film is documentary or maybe a 

little bit of the guys acting for the 

camera. One case in particular that 

everyone talks about is the “missing 

T-shirt/crusher scene” and the 

on-screen friction between Ken 

Waller and Mike Katz. How much 

of that was real? 

The only tricky thing involved there is 

that Waller evidently stole Katz’s T-shirt 

because we got on film Katz saying, 

“Where’s my T-shirt? I bet Waller took 

it.” And so we filmed the before after. 

With him tossing the football around 

with Robby and Roger talking about 

how he was going to do it? 

Exactly. 

What about Arnold? He told so 

many great stories that are still 

debated, like whether he really 

missed his father’s funeral (as he 

states in the film). 

That’s true. He did not go to his 

father’s funeral. 

And when he made his analogy of a 

pump feeling like an orgasm, did he 

clear that with you first or was it just 

extemporaneous? 

No, that was extemporaneous.

Arnold works with 

a professional 

dancer to improve 

the fluidity of 

his posing. 

rooms with one person around him and 

his father, and Arnold would work out in 

a gym in California that had its doors 

open, was wide open, right on the beach. 

And it was light and airy, and Louie’s 

was dark. Louie was dark and brooding. 

Arnold was blond and big and beachy and 

stuff like that. But both men are sons of 

policemen. I found that very interesting, 

and I’m sure Arnold subconsciously 

registered that. So the film set up this 

wonderful contest between these two 

men, and of course Louie was 6'5" and 

he’s a giant, really. 

But here’s something interesting not 

many people know. Nik Cohn wrote a 

movie called Saturday Night Fever. He 

wrote the screenplay for it, and the whole 

Italian family, John Travolta’s family, is 

modeled on Louie and his family. 

Were there any things that didn’t 

make it to the screen that were 

great, funny, or remarkable? 

[Laughing] Thousands of things. 

Any that you can share? 

Yeah. I’ve got Louie saying on film, “All I 

want to be is the Hulk,” and this was 

several years before he became the Hulk. 

Amazing. Now you’ve got four main 

protagonists in the film, and each 

one was pretty different from the 

others. I’d like to get your thoughts 

on each. What was your impression 

of Mike Katz? 

I adored him. He was authentic, and he 

always wore his heart on his sleeve, so you 

could tell on his face what was going on in 

his mind. The most amazing thing I know 

about Mike Katz is that he was a high 

school teacher. We filmed him at his 

high school, and I watched him playing 

touch football, and he began on the zero 

yard line, and he ran 100 yards down the 

field. There were a lot of good high school 

athletes there, and no one could touch 

him. I mean he went so fast, and he was 

so agile. You’ve got to remember, this was 

a guy who played track, hockey, and 

football. Three sports, All-American in 

college. You know, he was a New York Jets 

lineman, and I’m pretty sure he could 

have played professional hockey or could 

have thrown the discus or something like 

that. I mean, he’s an astonishing athlete 

and a great human being. 

I’ve had the opportunity to speak 

with him and found him to be a 

thoughtful and considerate person. 

He’s a fine human being. 

What was it like shooting the scenes 

with Lou Ferrigno and his dad? 

Well, when you make a film like Pumping 

Iron, you’ve got to put a good story 

together, and I had a keen insight into 

Louie’s relationship with his father. I 

knew that he was the perfect bodybuilder 

to set up as the guy who could, or might, 

knock off Arnold. And the contrast was 

perfect. Louie worked out in a small, dark 

gym in Brooklyn that was actually R&J 

Health Studio, which was owned by a 

man named Julie Levine. And Gold’s 

Gym in California was the exact opposite. 

Louie would work out in these tiny little 

You’re kidding! Actually, I can see it. 

Like the scene in which Louie’s 

family is sitting around the kitchen 

table… 

Yes! It’s all John Travolta’s family. With 

his sister and brother and the Catholic 

Church and everything else. It was 

modeled on them in Pumping Iron. 

That’s too funny! Moving on to 

Franco. He seemed like a lot of fun 

to be around. 

I was always very fond of Franco. It was 

my idea to go to Sardinia and film there. 

That’s when we were really doing 

seat-of-the-pants filmmaking because 

three of us went to Sardinia: myself, Bob 

Fiore, and his girlfriend, who was 

Marshall McLuhan’s daughter. I did 

sound and lighting, and Bob did lighting 

and camera work, and we were able to do 

key scenes for the movie in Sardinia with 

literally a two-man crew. And it worked. 

And we got stopped by the police in the 

mountains. It was very exciting stuff 

because Franco’s mother and father were 

real shepherds, and I’m not even 

convinced any other Americans had been 

to his village before us. It was way, way 

up in the mountains in Sardinia, and it 

was so remote, and it was so high up that 

there was still ice in June on the lakes. At 

one point Franco chopped a hole in the 

BUTLER/COURTESY OF WEIDER HEALTH & FITNESS 


PUMPING 

IRON @ 40 

ice and caught some trout, which he 

served us for lunch. On another occasion 

Franco’s family put me in the only 

available bedroom, which was his sisters’ 

room. Five of his sisters were going to 

sleep in the room with me, so this was 

quite wonderful. Then I realized Franco’s 

father was sitting right outside the 

window at the foot of my bed, watching 

me all night long. 

How long were you in Sardinia? 

Probably a week. 

That’s fun footage. The movie is so 

international, and it’s amazing how 

you did it on such a small budget 

with such a small crew and yet it’s 

this globe-hopping excursion. 

Well, we filmed in Los Angeles, San 

Francisco, Montreal. We filmed at the 

Whitney Museum in New York. We 

filmed in Connecticut. We filmed in 

Massachusetts. We filmed in Paris, and 

we filmed in South Africa. 

Now I’d be hard-pressed to figure 

out exactly which scenes were 

shot where. 

Well, where Franco blows up the hot- 

water bottle is in Massachusetts. Mike 

Katz was filmed in Connecticut. The 

movie actually opens in San Francisco. 

Is that the ballet scene? 

The ballet scene was New York City. That 

was another location I forgot to mention. 

It was shot in Joanne Woodward’s dance 

studio in Manhattan. 

Another interesting tidbit. Turning 

now to Arnold. We all know that he 

is this self-made man. What was 

your impression of him? Did he just 

seem like a guy who was born to 

be successful? 

Yeah, well, the reason I made the film 

was because I thought he was very 

charismatic and interesting and smart. 

But initially, when I met him, he had 

been in America four years and virtually 

nothing had happened. You know, he 

wasn’t in other movies. We were the first 

people outside of bodybuilding to 

interview him. 

Yeah, he did Hercules in New York 

and then kind of laid dormant 

for awhile. 

Hercules Goes Bananas. 

With Arnold Stang. 

[Laughing] Yeah. And even his voice had 

to be redubbed in that movie. 

That’s probably the best aspect of it: 

the overdubbed voice. 

And I’ll tell you another little sidebar. When 

I was trying to get Pumping Iron going, I 

was very short on money. So I went to this 

lab in New York, and I had just come back 

from shooting the initial part of the film. I 

asked them if they’d give me some credit, 

which is the kind of thing they normally do 

when you get going on a movie. This was a 

place called DuArt Film Lab, and the owner 

of it was someone named Irwin Young. So I 

went in with my hat in my hand and asked 

him if he would give me $15,000 worth of 

credit. He said, “Tell me what you’re doing,” 

and I said, “Well I’m making a movie about 

bodybuilding.” Then he said, “Does it have 

anything to do with Arnold Schwarzenegger?” 

and I said, “Yes.” So he said, “Forget 

it. I won’t give you any credit. I had a movie 

in here called Hercules in New York, and 

they never paid a bill, and they owe me 

30 grand.” 

That’s a riot! What a coincidence. 

[Laughing] It was an unfortunate one. 

COURTESY OF WEIDER HEALTH & FITNESS 

George Butler and crew film Arnold repping out a set of barbell curls in preparation for his sixth Mr. O in Pretoria, South Africa.

FROZEN 

ASSETS 

Yes, it’s possible for produce to be fresh and 

frozen. Stock your freezer with these 11 fruits and 

vegetables that are tasty and nutritious—and will 

save you some money, too! 

BY ANDREA PLATZMAN, R.D. 

The supermarket can 

paralyze your mind. 

T 

Too many decisions 

come into play within 

the aisles. Paper or 

plastic? Self-checkout 

or cashier? No-frills 

generic or brand name? Fresh or frozen? 

In the latter quandary, fresh produce 

is seemingly the safer bet, but 

don’t ice out frozen fruits and vegetables 

just yet. Studies by IFR Extra 

have shown that produce can lose up 

to 45% of its essential nutrients during 

the journey from farm to table—a 

period that can last as long as 16 days. 

These berries, melons, tomatoes, and 

greens can be exposed to pesticides, 

extreme heat, and light during transport, 

further compromising their 

freshness and nutritional value. By 

contrast, most frozen fruits and vegetables 

are promptly blanched, boiled, 

or steamed and then frozen within 

hours of being picked, a process that 

helps lock in both fresh taste and 

nutritional value. Frozen produce is 

also available year-round and in most 

cases is cheaper than fresh. It’s high 

time, then, to stock your freezer with 

these underappreciated nutritional 

powerhouses. 

NICK FERRARI 

SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD 

SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD 


CORN ON 

THE COB 

At just 59 

calories per ear, 

corn is packed 

with fiber, 

antioxidants, and 

B vitamins. It’s 

a great source 

of carotenoids 

like lutein that 

protect your eyes 

from macular 

degeneration, 

one of the 

leading causes 

of blindness in 

adults. Add corn 

kernels to your 

salad, soup, 

or black-bean 

salsa. Sauté with 

finely chopped 

jalapeño, cilantro, 

and a sprinkle 

of cotija cheese 

for Mexican 

esquites (that’s 

“toasted corn” to 

you, gringo). Or 

enjoy the whole 

ear. Just skip the 

butter.

FROZEN ASSETS 

BROCCOLI 

helps lower cholesterol 

and detoxifies the 

body. It’s also a 

good source of fiber 

to aid in digestion, 

kaempferol to fight 

inflammation, and 

vitamins A and K 

to ward off vitamin 

D deficiency. Toss 

florets with wholewheat 

pasta or orzo; 

use them in omelets; 

or stir-fry with thinly 

sliced sirloin, chopped 

garlic, and lowsodium 

soy sauce for 

a quick dinner. 

WINTER SQUASH 

is like a multivitamin 

on your plate, 

protecting you from 

a host of ills. Top 

pureed winter squash 

with cinnamon and 

maple syrup for a 

cold-weather treat. 

Or for a more savory 

soup, blend squash, 

low-sodium broth, 

and sautéed onion 

and garlic. Add nonfat 

Greek yogurt for a 

creamier variation. 

BRUSSELS 

SPROUTS 

help lower 

cholesterol, protect 

your DNA, and have 

anti-cancer benefits. 

Throw them on a 

sheet pan with a little 

olive oil and chopped 

garlic and roast at 

400°F for 35 to 

40 minutes. 

SPINACH 

Packed with 

cancer-reducing 

antioxidants and 

anti-inflammatories, 

spinach is also a good 

source of iron. You 

can add chopped 

spinach to lasagna, 

scrambled eggs, 

cottage cheese, or 

any sauce or soup 

for added flavor and 

nutrients. 

BLUEBERRIES 

It’s hard to believe 

how much cancerfighting 

power is 

packed into such 

a small superfruit. 

Keep them on hand 

to boost the flavor 

and nutrients in your 

protein shakes, or add 

frozen blueberries to 

hot oatmeal. 

CHERRIES 

Research links 

cherries’ red 

color—provided by 

the fruit’s powerful 

anthocyanins—to 

a reduction in 

inflammation, total 

cholesterol, and belly 

fat. Defrost some 

cherries and put them 

on top of plain 

Greek yogurt. 


GREEN BEANS 

Rich in eye-protecting 

phytonutrients, green 

beans also help your 

bones stay strong, 

thanks to their high 

concentration of 

silicon. Use them in a 

classic Niçoise salad 

made with omega- 

3-packed tuna and 

potatoes, or sauté 

with sliced garlic, 

cherry tomatoes, and 

red-pepper flakes for 

a spicy low-cal side. 

CAULIFLOWER 

This cruciferous 

vegetable helps 

reduce the risk of 

cancer, particularly 

prostate, bladder, and 

colon cancers. Chop 

in the food processor, 

then microwave in a 

covered dish for an 

alternative to rice; 

or puree with fennel 

seeds to make a dip 

or soup. 

A cup of 

blueberries 

has just 

71 calories 

with 6 grams 

of fiber. 

NICHOLAS EVELEIGH/GETTY IMAGES 

CARROTS 

are rich in betacarotene, 

a form 

of vitamin A that’s 

great for your vision, 

and heart-healthy 

antioxidants. Throw 

frozen carrots into 

stews and soups—do 

so earlier in the 

cooking process if 

you prefer them 

more tender or 

toward the end for a 

little more crunch. 

PEACHES 

These fruits are high 

in calcium, potassium, 

B vitamins, and 

antioxidants. Add 

sliced peaches to 

cottage cheese for a 

high-protein, low-carb 

post-workout snack; 

bake with cinnamon 

and a touch of agave; 

top with low-fat 

frozen yogurt. 

HOW 

FRESH 

IS 

FRESH? 

CARROTS 

9–10 days 

from farm 

to table 

10% of 

nutrients lost 

PEAS 

8–10 days 

from farm 

to table 

15% of 


BROCCOLI 

& CAULI- 

FLOWER 

6–16 days 

from farm 

to table 

25% of 


GREEN 

BEANS 

11–15 days 

from farm 

to table 

45% of 


Source: Institute of 

Food Research

FROZEN ASSETS 

FREEZER BOX 

The basics on freezing 

(and unfreezing) food, 

according to Kathy 

Bernard, technical information 

specialist with the 

U.S. Dept. of Agriculture. 

HOW LONG CAN YOU 

FREEZE SOMETHING? 

“Food is safe in the 

freezer almost indefinitely, 

but its quality will decrease 

over time,” says Bernard. A 

few ballpark figures to keep 

in mind: Frozen hamburgers 

should be used within three to 

four months, cooked leftovers 

are good up to six months, 

and frozen steaks and whole 

chicken or turkey can last up to 

a year. Food hoarders, rejoice! 

WHAT ABOUT DEFROSTING? 

You have three safe options 

for thawing food: in the 

fridge, in cold water, or in 

the microwave. “It’s best to 

plan ahead for slow, safe 

thawing in the refrigerator,” 

Bernard says. Just chuck the 

frozen food in and wait until 

it’s soft. “Small items usually 

thaw overnight; larger foods 

may require a day or two. 

And especially large items 

like turkeys may take longer, 

approximately one day for 

every five pounds of weight,” 

she says. “If you don’t like to 

use the microwave for faster 

thawing, your best bet is the 

cold-water method.” Place food 

in a leakproof plastic bag and 

float it in cold water. Change 

the water every 30 minutes 

to keep it cold, and after 

thawing, cook immediately. If 

you’re defrosting food in the 

microwave, cook it immediately 

after thawing because some 

areas of the food may become 

warm and begin to cook during 

microwaving, Bernard says. 

NICK FERRARI 


EAT THE 

RAINBOW 

If you want to find 

out the benefits of 

frozen produce, just 

look at the color, says 

Manuel Villacorta, 

R.D., founder of 

Whole Body Reboot. 

Blues and 

purples: brain 

health and 

memory 

Greens: 

vision and 

oral health 

Whites: 

immunesystem 

benefits 

Yellows, 

oranges, and 

reds: heart 

health 

Glaze fish by dipping in cold 

water and freezing on a sheet 

pan until covered with ¼ inch 

of ice, then freeze in a plastic 

bag for up to six months. 


KYE’S 

THE 

LIMIT 

> Breathtaking bikini pics, extra weight, 

and cellulite—Internet sensation EMILY SKYE 

shares it all with her 13 million social media 

followers in hopes of inspiring them to stay fit, 

love their bodies, and strive for happiness. 

BY ROSE MCNULTY /// PHOTOGRAPHS BY PER BERNAL 

IN THE FITNESS INDUSTRY, popularity 

in the form of “likes” and followers 

on social media often lends credibility 

to undeserving blockheads. 

Thankfully, there are also people 

like Emily Skye who use their fame 

for more than personal gain. The 

31-year-old Australian model and 

fitness expert is honest and transparent 

with the 13 million people who 

follow her on Facebook, Instagram, 

Twitter, and YouTube: Imperfection 

is human. Skye demonstrates this by 

unabashedly pulling back the curtain. 

Yes, she’ll post sexy bikini pics in 

which her waist is tiny and her midsection 

is ripped, but she’ll also post 

photos of her cellulite and weight gain 

during training lulls, too. It’s all done 

to spread a message: Perfection is 

impossible to achieve, but happiness 

and appreciating your body isn’t. 



I feel blessed 

to be in this 

position, and 

I like to use 

it to inspire, 

motivate, and 

educate.

EMILY SKYE 

M&F: What got you into fitness? 

ES: I was 25 years old, and I’d had 

enough of living a life of not being 

satisfied and not being the best that 

I can be. I was unhappy and suffered 

from depression, anxiety, and pretty 

bad body-image issues. I started 

implementing changes in all different 

areas of my life by eating healthier 

foods, exercising, and surrounding 

myself with supportive people. Over 

time I just became happier and happier. 

I loved the life that I was living, 

and I wanted to share that with the 

rest of the world with the hope it 

would have a positive impact on 

other people. I made it my mission, 

and here I am today, several years 

later, still going at it. 

Do you feel a certain level of 

responsibility with having 

13 million social media followers 

across YouTube, Instagram, 

Facebook, and Twitter? 

It’s pretty surreal to have that amount 

of followers listen to me and support 

me. It’s amazing. I feel blessed to be 

in this position, and I like to use it to 

inspire, motivate, and educate. 

How does one curate such a 

massive following? 

You have to make a deliberate effort 

to post valuable content that people 

can learn from every single day. I 

think that’s something a lot of 

people don’t realize. They think, 

“Oh, they’re so lucky,” and that it 

happened overnight. It’s not an 

overnight thing. 

You also post what some might 

consider unflattering photos of 

yourself. Why? 

I like taking pretty photos, but I also 

like to show my cellulite and stretch 

marks and when I gain a little fat. 

That’s important. Posting perfect 

photos in the right lighting from the 

right angle in the right pose—young

I like taking 

pretty photos, 

but I also like 

to show my 

cellulite and 

stretch 

marks. That’s 

important. 


EMILY SKYE 

CHECK OUT SKYE’S 

five-day routine that builds 

lean muscle and torches fat: 

muscleandfitness.com/skyetraining

It’s about 

enjoying 

my life and 

being happy 

as long as I 

feel my best 

mentally and 

physically. 


EMILY SKYE 

and fall off. You don’t want to get 

into something for short-term 

results. I don’t see the point in that. 

Second, surround yourself with 

like-minded people whom you can 

train and eat healthy with. It makes 

the process easy and enjoyable. 

How do you fit workouts into your 

busy schedule? 

When I first started, I was very 

structured. Every single day was 

planned out weeks ahead of time, but 

now because I travel so much—I’m 

overseas almost every month—I can’t 

stick to that strict regimen. I’ve got to 

have a very flexible training and diet 

program. I go to the gym and train 

whatever I haven’t worked recently. 

I usually like to start off with legs and 

glutes, and the next day I might do 

back and bi’s, and then the next day 

I’ll do shoulders and then triceps. 

I throw abs in here and there and do 

a bit of HIIT as well. 

girls see that and believe that [type 

of ] perfection exists. When they 

realize that it’s unattainable, they get 

upset and compare themselves with 

these Instagram models. 

It’s cool that you’re demonstrating 

that you’re a human with human 

flaws—and you accept it. 

I think there’s an obsession with 

being too lean. It can be intimidating 

to people who are starting out. 

It’s not realistic, either. I don’t walk 

around like that year-round. It can 

obviously be done, but I don’t know 

how other fitness models are doing it. 

I don’t think everyone is 100% honest 

with their followers. 

What is your fitness philosophy? 

It’s all about living the lifestyle. I’m 

not too strict; I’m all about balance. 

I’m not afraid of eating chocolate 

and ice cream and things like that; 

it’s about enjoying my life and being 

happy as long as I feel my best 

mentally and physically. 

Do you have any advice for a 

Day 1 beginner? 

Find exercises and foods that you 

enjoy. If you don’t, you’ll get bored 

If you could perform only three 

exercises, what would they be 

and why? 

Deadlifts are No. 1. Then lunges 

since they work your legs one at 

a time and overhead press since 

it works your upper body and activates 

your core, too. If I had to pick 

a fourth, I’d say sprinting since it 

uses so much of your body and it’s 

so explosive. 

What’s your deadlift PR? 

I had a goal of lifting 100kg (220 lbs). 

I gave it a shot, and I lifted it three 

times. I was pretty proud of myself. 

What’s your plan moving forward? 

I can’t do this forever, but for now 

every decision I make in my career is 

geared toward reaching more people 

and having a positive impact. That’s 

my goal now. That’s my goal tomorrow. 

It’ll be my goal 10 years from 

now, too.

PREACHER CURL 

Keep constant 

tension on your 

biceps by not 

fully extending 

your arms at 

the bottom. 

THE CENTUR 

150 MUSCLE & FITNESS DECEMBER 2016 

SDDDSDSDSDDSSD

Y CLUB> How to use 100-rep sets 

to fast-track new gains. 

BY GREG MERRITT 

DECEMBER 2016 MUSCLE & FITNESS 151

THE CENTURY CLUB 

PUT WHATEVER 

dogmatic opinions 

about high-rep sets 

you have aside for a 

minute. While eight 

to 12 reps is touted as 

the definitive formula 

for size and strength, 

getting extreme with 

your reps can also 

reap huge dividends 

in the form of gains. 

Think performing 

100 reps of curls with 

an unloaded barbell 

is wimpy? Try it and 

let us know how you 

feel afterward. This 

intense method can 

help you bring up 

lagging body parts, 

be used as a finisher, 

or even be completed 

as an entire program. 

WHAT 

IT IS 

A SINGLE SET 

PERFORMED 

for 100 reps, using 

a rest-pause 

technique only 

when necessary. 

The weight should 

be drastically 

lighter than what 

you’re used to 

lifting, but, trust 

us, you’ll be feeling 

it halfway through. 

QUICK TIP 

Take advantage of 

the lighter load and 

focus on perfecting 

your form. Squeeze 

at the top of every 

rep and take a 

second to lower the 

weight back 

down. 


PER BERNAL

LYING 

TRICEPS 

EXTENSION 

Keep your elbows 

in and pointed 

toward the 

ceiling. 



QUICK TIP 

Moving lighter 

weight for high reps 

is a great way to 

speed up recovery, 

as it flushes the 

muscles with 

nutrient-rich 

blood. 


EDGAR ARTIGA

CLOSE-GRIP 

BENCH PRESS 

With a shoulderwidth 

grip, keep 

your elbows close 

to your sides as 

you lower the bar 

to your chest. 

WHY IT 

WORKS 

PERFORMING 

100 REPS in a 

single set targets 

your slow-twitch 

muscle fibers more 

effectively than 

other techniques. 

This method also 

flushes more blood 

to the muscle than 

a standard set and 

rep scheme, which 

means more 

nutrients will be 

delivered to the 

isolated area. You 

won’t gain much 

strength on this 

program, nor 

should it be 

followed for a 

prolonged period 

of time, but if it’s 

used strategically 

you can induce 

substantial 

amounts of 

hypertrophy. 

WHEN 

TO USE IT 

YOU CAN 

CONSTRUCT a 

whole program 

around this method 

or feel free to use it 

as a way to finish 

off your muscles. If 

you’re lacking in a 

certain area, 

100-rep sets are a 

great way to bring 

that muscle up to 

par as well. 



100-REP 

BASICS 

SELECT 

1 THREE TO 

FOUR 

exercises per body 

part. Perform just 

one set of 100 reps 

per exercise. 

Warmup sets 

are unnecessary, 

but a dynamic 

warmup before any 

training session is 

always advised. 

QUICK TIP 

Each time that you 

have to rest, switch 

your grip on the 

barbell curl. 

Alternate between a 

wide, narrow, and 

normal grip. 

USE A 

2 WEIGHT 

that is 

approximately 

one-third of your 

10-rep max. So 

if you normally max 

out at 225 for 10, 

use 75. 

IDEALLY, 

3 YOU want 

to reach 

failure between 

60 and 70 reps. 

Then pause and 

continue. Pause as 

many times as 

necessary to get to 

100 full reps. 

REST- 

4 PAUSE 

FOR AS 

many seconds as 

you have reps 

remaining: If you get 

to 64 reps, rest for 

36 seconds; if you 

then get to 89, rest 

for 11 more. 


PER BERNAL

BARBELL CURL 

Don’t let your 

elbows track 

too far forward 

when curling 

the weight up 

toward your chin. 



QUICK TIP 

Bilateral exercises 

are ideal for 100-rep 

sets, but if you’re 

performing 

unilateral moves, 

count per side so you 

achieve the full 100 

reps per muscle. 


EDGAR ARTIGA

TRICEPS 

PUSHDOWN 

Rotate your 

elbows outward 

at the bottom of 

the movement to 

increase the 

stretch in your 

triceps. 

SEATED 

DUMBBELL 

CURL 

Twist your pinkie 

toward your 

biceps at the top 

of the curl to get 

the full contraction. 

100-REP TIP SHEET 

EITHER 

COUNT OUT 

the seconds of 

rest periods, use the 

second hand of a clock 

or watch, or have a 

partner time them with 

a smartphone. 

SET DOWN 

or rerack 

the weight 

during lengthy pauses. 

When you can get 

more than 70 reps 

without pausing, move 

up to a heavier weight. 

1 2 3 

CHOOSE 

BILATERAL 

exercises 

so you don’t need 

to do 100 reps 

for each side 

separately. 

LIONEL DELUY 


PYRAMID 

SCHEMES 

> Utilize pyramids and reverse pyramids 

to increase strength and mass. 

BY GREG MERRITT / / / PHOTOGRAPHS BY EDGAR ARTIGA 

NOT A DIFFICULT CONCEPT TO 

grasp: Training for size requires you to 

ramp up the intensity of your workouts 

and use heavy weights to build 

maximum amounts of muscle. But every set 

doesn’t have to be a ballbuster. In fact, by slowly 

working your way up to a max set using the 

pyramid method, you’ll better warm up your 

muscles, lubricate your joints, and target a variety 

of muscle-fiber types. Using those lighter sets to 

focus on form and technique is also good practice. 

Execute each rep with precision and control as 

you work up to moving serious poundage—and 

building serious muscle. 

Pyramid Set Basics 

1 

A pyramid grows 

progressively 

heavier with 

fewer reps 

from one set 

to the next. 

2 

The lighter 

sets serve as a 

warmup for the 

heaviest sets. 

3 

A reverse 

pyramid grows 

progressively 

lighter with 

more reps 

from one set 

to the next. 

4 

Pyramids and 

reverse pyramids 

let you work 

one exercise 

through an 

entire rep 

range. 

BENTOVER ROW 

Row the weight to the 

middle of your abs, 

leading with your elbows.

U 

P 

PYRAMID 

POWER 

WHAT IT IS 

A pyramid is a progression of sets 

that grow heavier as the reps 

reduce. This culminates with the 

apex: a maximum set of, typically, 

three to six reps. This may look like 

a set of 12 reps, followed by a set of 

10, then a set of eight, ending with a 

set of six reps. 

WHY IT WORKS 

By saving your effort for one set, 

you ensure that you have enough 

energy to train with 100% of your 

intensity—and, after all, intensity 

equals growth. Additionally, 

working one exercise through 

multiple rep ranges will target 

different muscle fibers, which will 

reap muscle-building and 

strength-building benefits. 

HEAVIER = FEWER REPS 

WEIGHT SET REPS 

135 pounds 1 12 

185 pounds 2 10 

225 pounds 3 8 

265 pounds 4 6

PYRAMID SCHEMES 

GOOD MORNING 

With a slight bend in 

your knees, hinge at your 

hips until you feel a 

contraction in your 

hamstrings and glutes. 

D 

O 

N 

W 

PUT IT IN 

REVERSE 

WHY IT WORKS 

Another way to trigger growth 

is to reverse the classic pyramid 

scheme. You may lose the 

advantage of progressing to a 

strength-focused, low-rep set, 

but starting heavy and working to 

reps of 15 to 20 will push your 

muscle fibers beyond what they’re 

used to, triggering more growth. 

LIGHTER = MORE REPS 

WEIGHT SET REPS 



205 pounds 3 10 

185 pounds 4 12 


LEG PRESS 

Lower the sled until 

your thighs just break 

90 degrees. If your hips 

leave the seat, you’ve 

gone too far. 

W 

Pyramid Set Tips 

1 

Performing fewer 

reps with heavier 

weight makes 

it harder to eke 

out an extra one. 

Also, making 

your final set 

your heaviest 

set isn’t best for 

maximizing a 

pump. For those 

two reasons, you 

may want to do a 

final pump-out set 

of 12 to 15 reps 

after your pyramid 

apex set. 

2 

Alternately, you 

can combine 

pyramids 

and reverse 

pyramids, as 

in our sample 

routine, to rotate 

between a heavy 

apex set for one 

exercise and a light 

final set for the next 

exercise. This will 

help build strength 

while flushing 

the muscle with 

nutrient-rich blood. 

Q 

U 

D 

A 

PYRAMID 

QUAD ROUTINE 


Squat 5 12, 10, 8, 6, 3 

Leg Press 4 8, 12, 15, 20 

Hack Squat 4 12, 10, 8, 6 

Leg Extension 4 8, 12, 15, 20 



SAQ UP 

> Hop off the treadmill and get your 

cardio in while building strength, 

agility, and quickness. 

WORKOUT BY FLEX CABRAL, N.A.S.M.-C.P.T. 

PHOTOGRAPHS BY JAY SULLIVAN 

SAQ CIRCUITS 

EQUIPMENT NEEDED: Agility ladder 

DIRECTIONS: Take up to 15 seconds 

to transition to each exercise. 

CIRCUIT 1 | ROUNDS: 3 

EXERCISE 

Squat Jump 

TIME 

30 sec. 

2 in, 2 out 45 sec. 

Lateral High Knees 


EXERCISE 

Cross Tuck Jump 

Ickey Shuffle 

Skier 


EXERCISE 

Lateral Bound 

Linear High Knees 

45 sec. 

TIME 

30 sec. 

45 sec. 

45 sec. 

TIME 

30 sec. 

45 sec. 


EXERCISE 

TIME 

Plyo Split Lunge 30 sec. (each leg) 

Salsa Step 

45 sec. 

CARDIO DOESN’T HAVE TO BE 

a synonym for “lame treadmill run.” 

To keep things fresh, grab an agility 

ladder, secure a few feet of space, 

and blast through these speed, agility, 

and quickness (SAQ) circuits that 

will torch calories while improving 

coordination and flexibility. 

“This work combines power and 

SAQ drills that will condition your aer- 

obic system without taking away from 

your strength gains,” says trainer Flex 

Cabral, co-owner of Trooper Fitness 

in New York City. “The first exercise 

in each circuit is a power movement. 

These exercises will help develop 

force production and reinforce strong 

movement through your hinging and 

squat patterns. The secondary and 

tertiary exercises are ladder drills that 

will train speed, agility, quickness, and 

coordination while also improving 

your anaerobic conditioning.” 

Run through all four circuits on your 

cardio day after a dynamic warmup, 

or work in certain drills after you’ve 

completed your workout.

9 

11 

7 

10 

8 6 

LADDER DRILLS 

Stay in a low athletic stance during each 

drill. Getting used to the footwork will 

take practice. Start slow and add speed 

as your footwork improves. 

3 

5 

1 

4 

2 

L 

R 

t Ickey Shuffle 

Stand to the right of the ladder. Step 

inside with your left foot, followed 

by your right foot, and then step just 

outside of the ladder with the left foot. 

Push off of the left foot, repeating the 

same foot pattern in the other direction 

while moving up the ladder. 

Skier q 

Swing your arms back and propel yourself 

upward laterally. Land on one foot, 

knee slightly bent, as your nonworking 

foot drifts behind your grounded leg. Try 

not to stop once you get going. 


SPEED, AGILITY, QUICKNESS 

11 

12 

10 

9 8 

7 

5 6 

4 

3 2 

1 

L 

R 

Salsa Step 

Let the outside leg lead the movement 

by crossing it over in front of the other.


Cross Tuck Jump 

Stand with your feet 

shoulder-width apart, 

then quickly crisscross 

your feet two times 

(right over left, back 

to start, left over right, 

back to start) and then 

jump as high as possible 

while trying to bring your 

knees to your chest. 



Lateral Bound 

In a squat position, 

jump off one foot and 

land on the other, 

moving laterally; 

jump back and forth. 

Try and get as much 

distance from side 

to side. Only one leg 

should touch the 

floor at a time.

Squat 

Jump 

Execute a 

body-weight 

squat and then 

jump up as 

explosively as 

possible. Aim 

for max height 

and to extend 

your body as 

much as possible 

as you 

reach the apex 

of the jump.


t Plyo 

Split Lunge 

Get into a lunge position 

(right leg forward, left leg 

back, knee just off the 

ground). Jump into the 

air and switch your leg 

position (left leg forward, 

right leg back). Land softly 

as you return to the initial 

start stance. 

pHigh Knees 

As you move up the 

ladder, focus on moving 

the knees past your hips 

as you drive the opposing 

arm up while landing one 

or both feet inside of each 

square.

ASK 

QUICK 

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS 

TIP 

Concentrate on 

driving through 

your heels when 

performing any 

lower-body 

press. 

FEETS OF STRENGTH 

My feet get 

sore when I use 

the leg press. 

Why does that 

happen, and 

what should I do 

to prevent it? 

—MIKE C., BOISE, ID 

A: 

PUSHING THROUGH 

THE TOES—A 

MISTAKE THAT I 

SEE MANY OF MY CLIENTS 

make—is a possible cause of 

soreness since it engages the 

plantar flexor muscles that attach 

to the bones in the arches of your 

feet. Flat feet could also be a 

cause. If your arches are fallen, 

they can put additional stress on 

your bones, ligaments, fascia, and 

plantar flexor muscles. 

4 TIPS FOR SORE FEET: 

1. Push through with your heels. 

2. Train calves two to three times a 

week to make sure the supporting 

muscles and tendons are strong. 

3. Roll a tennis ball under your 

arches, and stretch your calves daily. 

4. Get inserts for your shoes. 

CHRIS FINLEY, C.P.T., is an 

ACSM-certified personal trainer. 

MICHAEL NEVEAU 

118 MUSCLE & FITNESS MARCH 2017 CYCLING CREATINE

ASK 

SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM 

GROWING PAINS 

My back hurts 

when I squat. What 

am I doing wrong? 

—DYLAN K., FORT COLLINS, CO 

A: 

IN ADDITION TO 

not using proper form— 

knees tracking over your 

toes, chest up, and head straight— 

you may not be bracing your core. 

Imagine someone is punching you in 

the stomach. This sensation can help 

you remember how to tighten your 

core so your legs are lifting the weight 

without putting stress on your back. 

JULIA LADEWSKI, C.S.C.S., 

is a strength and fitness coach in 

Highland, IN. 

FORM CHECK 

If you have trouble 

keeping your torso 

upright, drive your 

elbows down to 

force your chest 

to rise. 

CYCLE ON, CYCLE OFF 

What’s the best way 

to take creatine? 

—BRIAN G., SANTA MONICA, CA 

A: 

CREATINE HAS 

BEEN SHOWN to 

be more effective 

when taken 

cyclically, as your muscles 

have a saturation threshold. 

Combine 5 grams of 

creatine with 93g of simple 

carbs post-workout, taking 

three additional 5g doses 

per day for five days. 

Take one week off before 

repeating the process. 

This may increase creatine 

levels by as much as 60% 

more than creatine alone, 

according to the U.S. 

National Library of Medicine. 

TOBY AMIDOR, R.D., 

is a nutrition expert and 

author of The Greek 

Yogurt Kitchen. 

DSSDSD SDSD DSSDDDSDSDSDDSSD DSSDSD SDSD DSSDDDSDSDS- 

DDSSD DSSDSD SDSD DSSDDDSDSDSDDSSD IAN SPANIER; GETTY DSSDSD IMAGES SDSD

AH IMAGES/ALAMY; JOHN FEBELE/GETTY IMAGES 

A: 

JIM WHITE, R.D., A.C.S.M., is a spokesperson 

for the Academy of Nutrition and Dietetics. 

LEAN AND MEAN 

A: 

Is fasted cardio really 

more effective? 

—JOE Y., DALLAS, TX 

FIRST, IT’S IMPORTANT to note that 

gaining or losing weight is a matter of 

energy intake. That being said, performing 

30 to 60 minutes of fasted cardio early in 

the morning can tap into your fat stores more 

effectively, as your body burns fat for fuel when 

you sleep as opposed to carbs. Fasted cardio 

continues this process. According to a study from 

the British Journal of Nutrition, a fasted control 

group who performed cardio on an empty 

stomach burned 20% more fat than they did when 

they ate prior to cardio. 

NGO OKAFOR is the fitness director for Clay 

Health Club + Spa in New York City. 

GUT CHECK 

What are some ways 

I can help keep my 

appetite in check? 

—SAM S., MIAMI, FL 

For starters, eat a healthy and filling breakfast—a few eggs with avocado on 

a piece of sprouted grain toast, or steelcut 

oatmeal with a tablespoon of nut butter topped with berries or bananas are both 

good options. Additionally, studies from 2011 and 2014 that were published in 

Nutrition Journal found that protein-rich snacking may control appetite; try noshing on snacks 

like string cheese, fruit, vegetables, lean protein, or nuts, which help you feel full and assist 

with weight loss. Also, aim for 16 ounces of water with each meal, and continue to sip 

throughout the day. 

Muscle & Fitness 

Philippines, is published 

in the Philippines by 

International Ventures 

for Media & Distribution, 

Inc. (IVMDI), 82 E. 

Rodriguez Jr. Avenue, 

Acropolis, Quezon City 

1110, Philippines. Muscle 

& Fitness is a trademark 

of Weider Publications, 

LLC, a subsidiary of 

American Media, Inc. 

(AMI), 4 New York Plaza, 

4th Floor, New York, 

NY 10004. Copyright © 

Weider Publications, LLC 

2015. All rights reserved. 

Copyrighted under the 

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and International 

Copyright Convention. 

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under the Pan-American 

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For Customer Service 

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Title Trademark 

registered in U.S. Printed 

in the Philippines. 


THE LAST WORD 

FOR 

MORE 

If you’d like to learn 

more about Midnight 

Mission (and even 

volunteer), go to 

midnight 

mission.org 

Uplifted 

Supporting others is easy, especially 

when you’re used to lifting heavy loads. 

I RECENTLY HAD THE chance to 

tour The Midnight Mission, a centuryold 

organization on Los Angeles’ Skid 

Row that supports the city’s vast 

homeless population. My tour guide, 

David Noriega, explained how many 

of the men and women who come 

through the center aren’t there just for 

relief from the dangers of street life, 

but for a chance to become selfreliant 

again. To this end, Midnight 

Mission offers services ranging from 

counseling to a 12-step program 

to computer training and even job 

placement. It was inspiring to see 

so many people who, despite their 

misfortunes, are dedicated to 

bettering themselves. That’s a 

value that sits at the very core of 

Muscle & Fitness. 

Of course, the stop on the tour 

where I lingered longest was Midnight 

Mission’s gym. It’s small, and most 

of the equipment is outdated, but 

Coach Val (former NPC bodybuilding 

competitor Valerie Mayers) runs a tight 

ship. She broke from refereeing a 

volleyball match to show me around 

her gym, which reminded me of a 

miniature version of the one where I 

cut my bodybuilding teeth. The guys 

were hitting the weights with vigor, 

and Val was clearly proud of their 

efforts and the program she helped 

create. I promised her that I would call 

upon the fitness industry to help 

update the place and make it the best 

damn 400-square-foot gym in L.A. 

Upon leaving, Delfina Ure, who had 

invited me to Midnight Mission, said 

that she had made a similar commitment 

to Val and that she herself would 

be leading music and meditation 

classes in the gymnasium. She’s also 

recruiting the help of other health and 

fitness professionals. 

Fitness has the power to strengthen, 

uplift, and unite us all. I’m grateful for 

the chance to share my passion for it 

with others, and I encourage you to do 

the same. Maybe that means teaching 

nursing-home residents simple mobility 

moves or speaking about healthy 

eating at an elementary school. 

Whatever you choose, know that 

your knowledge of fitness has the 

power to positively impact many more 

lives than just your own. 

Sincerely, 

Shawn Perine 

Editor in Chief 

@shawnperine 


PER BERNAL

GOLD'S GYM 

Gold's Gym Story 

Fifty years ago, the fitness 

movement as we know it was born. 

It all began with one visionary 

named Joe Gold. He owned and 

operated Gold’s Gym, a modest 

fitness center in Venice Beach, 

California where aspiring 

bodybuilders would flock to not 

only for the equipment but for the 

strong sense of community and 

family that Gold fostered. Gold’s 

Gym would later be hailed “The 

Mecca” of bodybuilding and 

eventually grow into the largest 

co-ed gym in the world. 

Gold’s began a tradition of commitment, 

passion and dedication 

which continues today at over 700 

locations around the globe. 

From Venice Beach, Gold’s Gym 

grew, setting up in over 36 states 

and 30 countries. The rapid growth 

of Gold’s Gym worldwide is due in 

part to their commitment to 

providing the best and latest 

equipment, a wide variety of 

classes, and a supportive staff of 

personal trainers and group 

exercise instructors who are the 

best in the business, providing 

experience and guidance to 

athletes, movie stars, and anyone 

interested in the best fitness 

services in the industry. 

In 2002, the iconic gym franchise 

reached Philippine soil. Gold’s 

Gym Philippines’ first branch was 

in Glorietta 3, Ayala Center Makati. 

From there, Gold’s Gym Philippines 

has steadily grown. Now with over 

25 branches all over the country, 

Gold's Gym is stronger than ever. 

Welcome to Gold's Gym 

Always bring comfortable exercise clothes, rubber shoes, workout and bath towels, 

and a padlock. On your first day, schedule a free New Member’s Orientation, which 

consists of three Personal Training sessions and a nutritional counselling session. 

DAY 1 | 1st Free Workout or 1W 

1. Fill out the Foundation of Fitness (FOF) 

Form with your basic health info. 

2. Undergo Fitness Assessment – body 

composition, fitness and flexibility tests 

DAY 2 | 2nd Free Workout or 2W 

1. Establish your SMART goal with your 

trainer 

2. Your PT will take you through your first 

general workout session to show you 

how to use the different equipment 

DAY 3 | 3rd Free Workout or 3W 

1. Your PT will present your personalized 

program based on all your assessments 

2. It’s time for your first specific workout 

with your unique goal in mind! 

DAY 4 | 4th Free Session or 1NC: Nutritional 

1. Get your anthropometric or nutritional 

assessment 

2. Conduct 24 hour food recall 

3. Set your nutritional goal 

General Gym Rules 

1. No membership card, no entry policy 

is strictly enforced. 

2. No children and non-members may 

accompany you in the gym or lockers 

during your workouts as the gym is 

exclusively for members. 

3. Gold’s Gym is a worldwide celebrity 

gym. Aside from 

providing results, celebrities patronize 

Gold’s Gym because their privacies are 

respected. You are not allowed to seek 

autographs, photos or speak to our 

celebrity VIP clients especially when 

they are with their personal trainers. 

4. Please return the dumbbells, mats, 

plates and any exercise equipment you 

use back to its proper place. 

5. Use your gym towel to wipe off your 

sweat from the equipment as a courtesy 

to the next user. 

6. Standard rules of decency, respect of 

privacy and good general conduct 

applies. Refer to the back of your 

membership contract for details.

NEW MEMBER'S SECTION 

10 Commandments of th e Wet Area 

GROUP EXERCISE 

CLASS GUIDE 

A D V E R T O R I A L 

1. Bring your own sturdy padlock. 

2. Bring your own towel or 

rent at the front desk. 

3. Do not touch the controls of the 

steam and sauna. 

4. Throw used sachets in the garbage 

can. 

5. Do not leave your belongings 

unattended. 

6. Do not reserve a cubicle (only 

meant to be used by one person at a 

time). 

7. Keep your hands to yourself (stray 

hands have caused a lot of fist fights 

or even court cases). 

8. Respect others. Do not take 

photos (even of yourself) and do not 

take other people’s belongings. 

9. Do not bring food or beverages in 

the locker room. 

10. Report all lost items to the 

reception area immediately. 

10 Commandments of Gym Area 

1. Dress properly. 

2. Keep your belongings in 

your locker. 

3. Do not eat on the gym floor. 

4. Do not stare at people. 

5. Share the use of equipment. 

6. Clean as you go. 

7. Keep noise to a minimum. 

8. Practice personal hygiene. 

9. Ask assistance from a 

fitness instructor. 

10. Do not drop the weights. 

ZUMBA® FITNESS 

Dance-fitness class featuring 

exotic rhythms set to highenergy 

Latin and international 

beats with fun and easy to 

follow choreography 

ZUMBA® TONING 

Combines targetedbody-sculpting 

exercises and high-energy 

cardio work with Latin-infused 

Zumba moves 

ZUMBA® STEP 

Take lower body workouts and 

calorie burning to new heights. 

Tone and strengthen buttocks 

and legs with a gravity-defying 

blend of Zumba routines and 

step aerobics 

STRONG BY ZUMBA® 

Moving in sync with music 

makes you work harder 

RETROFIT 

Dance your way into your 

dream body, to the tune of 70’s 

and 80’s “Disco Music” and 50’s 

to 60’s classics 

POPHITS 

An Intermediate dance fitness 

class using Pop music from the 

90’s to the latest billboard top 

hits from the famous pop stars 

of today 

STREET DANCE 

A more advanced hip-hop and 

pop dance class to improve 

aerobic endurance and 

coordination 

MIXXEDFIT 

Explosive dancing and 

bootcamp-inspired moves set 

to the same music you hear at 

the radio and in the clubs 

BOOT CAMP 

Intense total body workout 

using 

a variety of fitness equipment 

and drills from military training, 

sports, and fitness 

DEFINITIONS 

Total body sculpting class using 

a variety of fitness equipment, 

light weights and/or your body 

weight 

LES MILLS: BODY 

COMBAT 

A non-contact martial 

artsbased fitness program with 

moves taken from Karate, Tae 

Kwon Do, Kung Fu, Kickboxing, 

Muay Thai and Tai Chi 

LES MILLS: BODY JAM 

An addictive fusion of the 

latest dance styles and hottest 

new sounds puts the emphasis 

as much on having fun as 

on breaking a sweat 

GURLESQUE 

A dance class with a choreographed 

sexy dance routine, 

participants can occasionally 

use high heeled shoes. Groove 

with fierceness and attitude in 

every calorie you burn 

STEP 

Step up and down on a platform 

called the “step” to the 

rhythm of easy choreography 

GOLD’S MIX 

Separate segments of cardio, 

strength, and flexibility 

integrated in a single class 

CORE 

Exercises targeting the mid 

section of your body, usually 

done on an exercise mat, 

sometimes on top of a core 

board or a bosu ballv 

SMOOVES 

A basic old aerobics hip-hop 

funky dance class 

PILATES 

A form of exercise, developed 

by Joseph Pilates, which 

emphasizes the balanced 

development of the body 

through core strength, 

flexibility, and awareness in 

order to support efficient, 

graceful movement 

PILOXING® KNOCKOUT 

High Intensity Interval Training 

program that is corecentric and 

plyometric that will push one 

past their limit 

PILOXING® 

This class mixes Pilates and 

boxing moves into a fat 

torching, muscle sculpting 

core-centric interval workout, 

using a class format that is both 

fun and challenging 

SPINNING® 

Indoor cycling simulating 

an outdoor ride with 

pumped-up music 

VINYASA YOGA 

Learn breathing techniques & 

Asanas (poses) that will 

improve physical & mental 

well being 

CARDIO MARTIAL 

ARTS 

A fusion of different 

martial art disciplines 

integrated into fun 

choreography 

SEXY HIP HOP 

Sweat it out to top 40 

music including hip hop and 

R&B in a fun and sexy routine. 

Truly a different kind of cardio 

work out, it’s really fun and 

sexy 

HI-LO ENERGY 

Traditional aerobics class 

of alternating high-impact 

low-impact moves 

MIXXEDFIT® 

A people-inspired dance fitness 

program that is mix of 

explosive dancing and boot 

camp toning 

BELLY DANCE 

Traditional Middle-Eastern 

folk dance 

PERSONAL TRAINING 

PROGRAM GUIDE 

RIP 60 

RIP 60 stands for Rotation is Power. It is a type of 

suspension training that uses body weight as the 

resistance. This program is great for both beginners 

and advance gym goers. It is a very versatile equipment 

that can train multiple muscle groups at one 

time. Best of all, it allows the body to rotate which 

is the key in releasing power. 

RAPID FIT 

Rapid fit is a type of circuit training program which 

uses three different pieces of equipment: the dual 

cable cross for strength, the incline trainer for 

cardio and fat burning, and the vibration trainer for 

recovery and flexibility. It promises to burn 600-900 

calories in just 30 minutes. Rapid fit is available in 

Acropolis, Alabang, Bay Area, BGC and Sheridan. 

TEAM PHYSIQUE 

Looking for a program with a small group? Team 

Physique is a small group training program that can 

be done with friends, officemates or gym buddies. 

It is an exciting, fun and rewarding workout that 

uses both machines and body weight. 

CIRCUIT TRAINING 

Circuit training is a type of training that combines 

endurance and strength. It is a whole body training 

program that can burn many calories and fat. 

Imagine doing a cardio workout and lifting weights 

at the same time. It is a fun workout, using different 

types of equipment that would suit both beginners 

and advanced gym goers. 

30 MINUTE BLAST 

For those who are busy or for those who want to 

workout during their lunch breaks, the 30 minute 

blast is a great way to maximize your workout. This 

consists of a 5 minute warm-up, 20 minute workout 

and a 5 minute cool-down. 

HIIT TRAINING 

High Intensity Interval Training or HIIT for short is 

a special program for those looking to break their 

plateaus or for those looking for a challenging 

workout that is sure to break them past their limits. 

HIIT can be used for almost all types of equipment 

including cardio machines and body weight. It is the 

best way to burn the most calories and torch that 

fat away. This class however is for advanced gym 

goers only. 

REHAB 

Our Fitness Department consists of a diverse yet 

highly qualified team of trainers including Physical 

Therapists. So if you are looking for someone to 

help you get past that injury or strengthen a body 

part, our team can help bring you back in tip top 

shape. 

SPORTS CONDITIONING 

Participating in sports is a great way to test one’s 

fitness level. Participation in sports can unlock 

one’s potential and talent. Our team of Personal 

Trainers can develop sport specific skills such as: 

power, agility, coordination, balance, reaction time 

and speed. Unlock the athlete in you by availing of 

our sports conditioning training.

GOLD'S GYM LOCATION 

ACROPOLIS 

82 E. Rodriguez Jr. Ave. 

Acropolis, Q.C. 

470-0579 

ALABANG 

BMW Autocenter 

Commerce Ave. 

Alabang 

772-4986 

BAY AREA 

Bluebay Walk, EDSA 

Extension corner 

Roxas Boulevard 

225-7849 

BGC 

5th floor W Bldg. 

9th corner 30th Ave. 

463-2643 

CDO 

Limketkai Drive, 

Cagayan de Oro, 

Misamis Oriental, 

Cagayan de Oro City 

0925 803 8761 

CENTRIS 

Centris Walk, EDSA 

corner Quezon 

Ave., Brgy. Pinahan, 

Quezon City 

935-6778 

CEBU 

(CEBU CITY) 

4th level, Ayala Center 

Cebu, Cebu Business 

Park, Cebu City 

0917 882 8994, (032) 

319 0509 

CEBU 

(MANDAUE) 

J. Center Mall 2nd Floor, 

Mandaue City 

(032)515-3974 

CHINATOWN 

2nd Floor Lucky 

Chinatown Mall, 

Binondo 

9660670, 

0917-8767005 

CIRCUIT 

Circuit Makati, A.P. 

Reyes St., Brgy. 

Carmona, Makati City 

264-2143 

CLARK CENTER 

Berthaphil Clark Center 

05 - 045-499-0482, 

09228094494 

DLSU 

Enrique Razon Sports 

Complex, Fidel A. Reyes, 

Malate, Metro Manila 

0917-3047676 

0943-1311063 

GALLERIA 

East Wing Robinsons 

Galleria, Ortigas 

Pasig City 

634-0908 

GLORIETTA 

Glorietta 3 Ayala 

Center Makati 

752-8283 

GREENHILLS 

220 Wilson St., 

Greenhills San Juan 

724-3694 

HARBOR POINT 

Rizal Highway, Olongapo, 

2222 Zambales, 

Olongapo City 

0943-1444932 

HOLIDAY INN 

5th Floor Holiday Inn 

Hotel Ortigas Pasig 

City 634-9943 

KATIPUNAN 

4th Floor Regis Plaza 

Bldg. # 327 Katipunan 

Ave. Loyola Heights 

Q.C. 263-3035, 

0922-8017398. 

MARIKINA 

2nd Floor. Tropicana 

Retail and Banking 

Building, Sumulong 

Avenue, Barangay Sto. 

Nino, Marikina. 

Telephone number - 

263-6636. 

NEW MANILA 

84 Dona Hemady St. 

Corner E. Rodriguez 

Sr., Quezon City 

721-0249, 

09328600934 

NORTH EDSA 

2nd Floor Waltermart 

EDSA Quezon City 

332-1040 

SAN 

FERNANDO Paseo Las 

Palmas, Jose Abad 

Santos Ave. City of San 

Fernando, Pampanga 

(045) 435-5649, 0925- 

867-4653 

SHERIDAN 

Warehouse 3 

Sheridan Street, 

Greenfield District 

Mandaluyong City 

998-2635 

TIMOG 

6th Floor Victoria Towers 

Bldg. Panay corner 

Timog Ave. Quezon City 

355-0377 

TWIN OAKS 

Unit 23, The Portal, 

United Street, 

Greenfield District, 

Mandaluyong 

0943 130 7622 

A D V E R T O R I A L 

Frequently 

Asked Questions 

WHO SHOULD I CONTACT 

IF I HAVE PROBLEMS OR CONCERNS 

ABOUT MY MEMBERSHIP? 

You may course these through your 

Membership Consultant or a Customer 

Service Form (CSF) in your club. 

WHAT ARE YOUR GYM HOURS? 

Mon to Sat: 6AM - 12MN; 

Sun/Holidays: 8AM to 9PM 

THIS IS MY FIRST TIME TO 

ENROLL IN A GYM. DO YOU HAVE A 

PROGRAM FOR 

BEGINNERS? 

Yes! All new members can avail of 

free 3Ws and 1NC. Read about this in 

detail on page 61. 

I CANNOT AFFORD A PERSONAL 

TRAINER. WHAT DO YOU SUGGEST? 

Other options include Gold’s Group 

Exercise (GGX classes) or Team 

Physique where a PT trains a group 

of 2 - 5. 

DO I HAVE TO PAY AND REGISTER 

AHEAD OF TIME TO TAKE GROUP 

EXERCISES CLASS? 

No. All GGX classes are free for members. 

Participation is on a first-comefirst-served 

basis. 

ARE CLASSES SUITABLE FOR ALL FIT- 

NESS LEVELS? 

Yes they are. The instructor will 

provide options/modifications for all 

fitness levels. 

MAY I GET THE SCHEDULE OF ALL 

GROUP EXERCISES 

CLASSES? 

Real-time updated schedules are 

available through our Gold’s Gym PH 

mobile app and on fb.com/Golds- 

GymPH 

I HAVE CERTAIN MEDICAL COMPLICA- 

TIONS, WHAT PROGRAM SHOULD I 

JOIN? 

It is advised that you consult a physician 

before participating in any physical 

activity. You should disclose your health 

condition with a fitness trainer. 

HOW MUCH TIME WILL I NEED TO WORK 

OUT? 

We have work out plans to fit your schedule 

in 30 minute increments. 

HOW CAN OUR COMPANY GET A CORPO- 

RATE ACCOUNT? 

Send your company details to management@goldsgym.com.ph 

for an assessment. 

CAN A MEMBER TRAIN ANOTHER MEM- 

BER? OR BRING IN HIS OWN PERSONAL 

TRAINER? 

Under no circumstances is any member allowed 

to train another member. Gold’s Gym 

reserves the right to all personal training at 

our facility.

Ordinary Fit will 

Cease to Exist 

TRAIN DIFFERENT today and tap into your potential by fusing the multi-disciplined approach of 

mixed martial arts with state-of-the-art equipment and top-notch coaching, supported by a 

motivating community of fitness enthusiasts you won't find anywhere else. Regardless of your 

age or fitness level, we'll help you own your goals with strength, courage, and discipline. 

Below are some of the classes and programs we offer: 

Personal Coaching. Whether you want to build 

muscle, lose weight, or even learn dietary tips for 

optimal performance, our certified coaches will help 

you achieve long-lasting results that transcend past 

our gym walls. 

Ultimate Group Classes: 

Fight Fit class teaches basic MMA skills with a cardio 

kick. 

Daily Ultimate Training (DUT) is UFC GYM’s 

signature high-intensity interval training boot camp. 

The MATRX class is uniquely structured to combine 

TRX suspension bodyweight exercises and our UFC 

GYM MMA cardio conditioning in order to build 

endurance, strength, balance, flexibility and core 

stability simultaneously. 

MMA Classes: 

MMA classes utilize the best of the arts of Boxing, 

Wrestling, Muay Thay, Brazilian Jiu-Jitsu, and many 

other sport-based martial art systems. 

Brazilian Jiu-Jitsu (No GI) students will learn the 

foundations of BJJ working on basic techniques. BJJ 

No Gi classes are less technical and offer a faster and 

more dynamic style of fighting. 

Boxing Skills and Techniques classes will take you 

to the next level and build on the foundation you’ve 

already established in prior classes. 

Youth Classes: 

Youth Brazilian Jiu-Jitsu (No GI) program integrates 

self-defense techniques, conditioning and skill oriented 

games aiming to improve your child’s motor skills, 

agility and flexibility. 

Youth Boxing classes teach basic boxing skills and 

techniques such as: stance, guard, movement, jab, 

cross, hook. 

Youth Fight Fit is a conditioning class that utilizes all 

aspects of a child’s physical and mental abilities 

mimicking a mixed martial arts fight. 

Boxing Conditioning teaches basic boxing skills and 

techniques, designed to increase muscular strength 

and cardio endurance - the perfect class to get 

shredded! 

Judo classes teache a wide variety of grappling skills 

including sweeps, takedowns & submissions, plus 

many more basic drills to become a Judoka. 

Youth Wrestling classes teach the basic grappling 

movements of the first olympic sport. This class 

includes takedowns and using the upper and lower 

body with exercises and drills designed to create the 

complete wrestler. 

For more information of our classes, you may check out 

ufcgym.com or simply drop by our booths in Glorietta 4, 

Robinson’s Galleria and Trinoma.

FREQUENTLY 

ASKED 

QUESTIONS 

What is UFC GYM? 

UFC GYM is a premium mixed used 

MMA Center and fitness facility. In 

UFC GYM, we Train Different. We 

fuse together MMA with state-ofthe-art 

equipment and traditional 

fitness to create an experience that 

delivers immediate lasting results in 

a safe and fun environment. 

When will UFC Gym be open? 

We’ll be opening our branches in 

Glorietta 4, Vertis North, Robinson’s 

Galleria, Alabang and Chinatown 

later this 2017. 

What are your gym hours? 

Weekdays: 6:00AM to 12:00MN 

Weekends: 6:00AM to 9:00PM 

Sundays and Holidays: 8:00AM to 

9:00PM 

What kind of amenities do you 

have? 

We have lockers, shower rooms, 

and sauna rooms. 

How do I become a member? 

Simply drop by our Octagon booths 

in Glorietta 4 (cinema level), 

Trinoma (cinema level) and 

Robinson’s Galleria (activity center) 

during mall hours. Our friendly and 

accommodating staff will be much 

willing to answer any of your 

queries. 

What do I get as a member? 

As a CHAMPION member, you will 

enjoy unlimited use of our state-ofthe-art 

strength and cardio 

equipment, unlimited group fitness 

classes, unlimited Ultimate/ MMA 

classes and unlimited access to 

UFC Gyms in the worldwide. 

Do you offer discounts? 

We actually offer our CHAMPION 

membership at pre-selling rates 

(discounts up to 50%), but only for 

the first 200 clients. So do hurry to 

our booths! 

We also offer additional 30% off the 

regular and pre-selling rates for 

kids aged 3-17. 

How young must a child be in 

order to participate in the Youth 

classes? 

We accommodate kids as young as 

three (3) years old. 

Do you offer classes for the 

family? 

We actually do! We have a Family 

Daily Ultimate Training which 

delivers both a fun and challenging 

experience to encourage teamwork. 

Exercises, weights, and challenges 

are family friendly and safe for all 

Youth and Adult members. 

Do you offer monthly 

membership as well? 

The rates will be available once our 

gyms open. 

Will I be charged the regular 

rate upon renewal? 

No. As a pioneer member of UFC 

GYM Philippines, you are entitled to 

renew your membership at preselling 

rates for future years so 

long as you renew your contract. 

Note that should regular rates 

increase, the pre-selling rates shall 

increase by the same percentage. 

Can I bring my own personal 

trainer? 

Members may bring their own PT 

provided they have made a 

previous agreement with the 

Fitness Manager and agree to pay a 

corkage fee. 

Will you be selling UFC 

Merchandise as well? 

Yes! We’d love to share our love for 

UFC with you. 

Are classes suitable for all 

fitness levels? 

Yes, they are. If any modification is 

needed, the instructor will provide 

options for all fitness levels. 

I cannot afford a personal 

trainer. What do you suggest? 

Many members still derive the 

benefits of exercise without a 

personal trainer. You can join our 

group exercise classes and ask the 

instructor for tips to help you. 

What if I have to leave the 

country for certain months, but 

wish to continue my 

membership. What will happen? 

You may freeze your account for a 

certain fee. We may also waive the 

fees should valid documentation be 

presented to our management. The 

same process applies to freezing 

due to medical reasons.

M&amp;F_MARCH_2017

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