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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 268
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 368
PERFORMANCE TECHNOLOGIES
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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CONTENTS
11 BODY SHOP Training Nutrition and Supps
20 LIFT Kettlebells for Strength + Conditioning
22 BUILD Drop Sets + Partials for Size
24 BURN Cardio Plans for 5- or 10-Pound Weight Loss
26 PERFORM All About Barefoot Training
28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV
30 BRAND SPOTLIGHT Beast Sports Nutrition
60 PRODUCT INSIDER Thermo Heat
63 TOP SHOP Hot Products for Supplement Lovers
66 5 WAYS hellipto Test Your Fitness Levels
DEPARTMENTSFEATURES
34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym
because they build strength crazy fast with
the right routine MampP forgoes the usual battery
RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU
of basic proven programming to help you get
stronger leaner and more athletic in eight weeks
44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV
DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW
DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation
DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques
J A N U A R
Y
2 0 1 6
ON THE COVER MRI Athlete Kyle Clarke
Photographer Cory Sorensen
MusclePerform MuscleandPerformance
muscleandperformance
MuscleandPerformanceMagazine
5 4 T H E N E W B I E D I E T
I R X middot U H V WD U W L Q J
W K H HD U R I I E
p la n n i n g o u t y o u
r d i e t t o t h e ca l
o r i e
S O HD V H V W R S 7 R
J H W L Q W R W K H V S H
F L Agrave F V
R X middot U H J R L Q J W R
Q H H G W R PD V W H U W K
H
ED V L F V 7 K L V E H
J L Q Q H U middot V J X L G H K
H O S V
y o u t o u n d e r s ta
n d t h e m o s t
i m p o r ta n t g u i d e
l i n e s f o r
r e ma k i n g y o u r p h y s
i q u e
i n 2 01 6
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 768
Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
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Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
8202019 Muscle amp Performance - January 2016
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
With BarnDadrsquos FiberDX INVEST IN YOUR HEALTH MISSING SUMMER
70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
SHAKE
ORBAKE
ldquoGet the Healthy Satisfaction
of Summer Year Roundrdquo
S A LE
NOW
ONS A LE
NOW
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
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SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
Tell us what missions inspire you to reach for the top
A M ERI C
rsquo S
B O D Y BUI L D I N GS U P P L E M EN T B R A N D
S ELLING
CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
Get the ultimate in taste and performance withtrade
ndash
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4068
40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 268
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 368
PERFORMANCE TECHNOLOGIES
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 668
CONTENTS
11 BODY SHOP Training Nutrition and Supps
20 LIFT Kettlebells for Strength + Conditioning
22 BUILD Drop Sets + Partials for Size
24 BURN Cardio Plans for 5- or 10-Pound Weight Loss
26 PERFORM All About Barefoot Training
28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV
30 BRAND SPOTLIGHT Beast Sports Nutrition
60 PRODUCT INSIDER Thermo Heat
63 TOP SHOP Hot Products for Supplement Lovers
66 5 WAYS hellipto Test Your Fitness Levels
DEPARTMENTSFEATURES
34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym
because they build strength crazy fast with
the right routine MampP forgoes the usual battery
RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU
of basic proven programming to help you get
stronger leaner and more athletic in eight weeks
44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV
DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW
DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation
DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques
J A N U A R
Y
2 0 1 6
ON THE COVER MRI Athlete Kyle Clarke
Photographer Cory Sorensen
MusclePerform MuscleandPerformance
muscleandperformance
MuscleandPerformanceMagazine
5 4 T H E N E W B I E D I E T
I R X middot U H V WD U W L Q J
W K H HD U R I I E
p la n n i n g o u t y o u
r d i e t t o t h e ca l
o r i e
S O HD V H V W R S 7 R
J H W L Q W R W K H V S H
F L Agrave F V
R X middot U H J R L Q J W R
Q H H G W R PD V W H U W K
H
ED V L F V 7 K L V E H
J L Q Q H U middot V J X L G H K
H O S V
y o u t o u n d e r s ta
n d t h e m o s t
i m p o r ta n t g u i d e
l i n e s f o r
r e ma k i n g y o u r p h y s
i q u e
i n 2 01 6
8202019 Muscle amp Performance - January 2016
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Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
USA (800) 705-5226 INTL (630) 236-0097
Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
With BarnDadrsquos FiberDX INVEST IN YOUR HEALTH MISSING SUMMER
70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
SHAKE
ORBAKE
ldquoGet the Healthy Satisfaction
of Summer Year Roundrdquo
S A LE
NOW
ONS A LE
NOW
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
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SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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B O D Y BUI L D I N GS U P P L E M EN T B R A N D
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CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4068
40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
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64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 368
PERFORMANCE TECHNOLOGIES
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 668
CONTENTS
11 BODY SHOP Training Nutrition and Supps
20 LIFT Kettlebells for Strength + Conditioning
22 BUILD Drop Sets + Partials for Size
24 BURN Cardio Plans for 5- or 10-Pound Weight Loss
26 PERFORM All About Barefoot Training
28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV
30 BRAND SPOTLIGHT Beast Sports Nutrition
60 PRODUCT INSIDER Thermo Heat
63 TOP SHOP Hot Products for Supplement Lovers
66 5 WAYS hellipto Test Your Fitness Levels
DEPARTMENTSFEATURES
34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym
because they build strength crazy fast with
the right routine MampP forgoes the usual battery
RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU
of basic proven programming to help you get
stronger leaner and more athletic in eight weeks
44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV
DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW
DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation
DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques
J A N U A R
Y
2 0 1 6
ON THE COVER MRI Athlete Kyle Clarke
Photographer Cory Sorensen
MusclePerform MuscleandPerformance
muscleandperformance
MuscleandPerformanceMagazine
5 4 T H E N E W B I E D I E T
I R X middot U H V WD U W L Q J
W K H HD U R I I E
p la n n i n g o u t y o u
r d i e t t o t h e ca l
o r i e
S O HD V H V W R S 7 R
J H W L Q W R W K H V S H
F L Agrave F V
R X middot U H J R L Q J W R
Q H H G W R PD V W H U W K
H
ED V L F V 7 K L V E H
J L Q Q H U middot V J X L G H K
H O S V
y o u t o u n d e r s ta
n d t h e m o s t
i m p o r ta n t g u i d e
l i n e s f o r
r e ma k i n g y o u r p h y s
i q u e
i n 2 01 6
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 768
Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
USA (800) 705-5226 INTL (630) 236-0097
Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
With BarnDadrsquos FiberDX INVEST IN YOUR HEALTH MISSING SUMMER
70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
SHAKE
ORBAKE
ldquoGet the Healthy Satisfaction
of Summer Year Roundrdquo
S A LE
NOW
ONS A LE
NOW
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
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SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
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MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3068
30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
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Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
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BRINGING OUT THE BEAST IN EVERYONE Dz
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ǡdz ǡ
Ǥ Dz
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Ǥdz
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ʹ Ǥ
TESTING 1 2 3 Ǧ
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ǯ Ǧ
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ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 668
CONTENTS
11 BODY SHOP Training Nutrition and Supps
20 LIFT Kettlebells for Strength + Conditioning
22 BUILD Drop Sets + Partials for Size
24 BURN Cardio Plans for 5- or 10-Pound Weight Loss
26 PERFORM All About Barefoot Training
28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV
30 BRAND SPOTLIGHT Beast Sports Nutrition
60 PRODUCT INSIDER Thermo Heat
63 TOP SHOP Hot Products for Supplement Lovers
66 5 WAYS hellipto Test Your Fitness Levels
DEPARTMENTSFEATURES
34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym
because they build strength crazy fast with
the right routine MampP forgoes the usual battery
RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU
of basic proven programming to help you get
stronger leaner and more athletic in eight weeks
44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV
DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW
DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation
DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques
J A N U A R
Y
2 0 1 6
ON THE COVER MRI Athlete Kyle Clarke
Photographer Cory Sorensen
MusclePerform MuscleandPerformance
muscleandperformance
MuscleandPerformanceMagazine
5 4 T H E N E W B I E D I E T
I R X middot U H V WD U W L Q J
W K H HD U R I I E
p la n n i n g o u t y o u
r d i e t t o t h e ca l
o r i e
S O HD V H V W R S 7 R
J H W L Q W R W K H V S H
F L Agrave F V
R X middot U H J R L Q J W R
Q H H G W R PD V W H U W K
H
ED V L F V 7 K L V E H
J L Q Q H U middot V J X L G H K
H O S V
y o u t o u n d e r s ta
n d t h e m o s t
i m p o r ta n t g u i d e
l i n e s f o r
r e ma k i n g y o u r p h y s
i q u e
i n 2 01 6
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 768
Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
USA (800) 705-5226 INTL (630) 236-0097
Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
With BarnDadrsquos FiberDX INVEST IN YOUR HEALTH MISSING SUMMER
70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
SHAKE
ORBAKE
ldquoGet the Healthy Satisfaction
of Summer Year Roundrdquo
S A LE
NOW
ONS A LE
NOW
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
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SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1768
8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
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24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
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AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
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NEWEST PRODUCTS
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COMPANY MISSION ǯ
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GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
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BEST OF BEAST Ǧ
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TESTING 1 2 3 Ǧ
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MULTIPURPOSE MANUFACTURING Dz Ǧ
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ǡdz Ǥ Dz
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FREE SAMPLES ǯ
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
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Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
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HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
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Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
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ǯ
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Ȅ
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ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
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not Ǥ
ǡ -
-Ǥ ǯ
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ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 668
CONTENTS
11 BODY SHOP Training Nutrition and Supps
20 LIFT Kettlebells for Strength + Conditioning
22 BUILD Drop Sets + Partials for Size
24 BURN Cardio Plans for 5- or 10-Pound Weight Loss
26 PERFORM All About Barefoot Training
28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV
30 BRAND SPOTLIGHT Beast Sports Nutrition
60 PRODUCT INSIDER Thermo Heat
63 TOP SHOP Hot Products for Supplement Lovers
66 5 WAYS hellipto Test Your Fitness Levels
DEPARTMENTSFEATURES
34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym
because they build strength crazy fast with
the right routine MampP forgoes the usual battery
RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU
of basic proven programming to help you get
stronger leaner and more athletic in eight weeks
44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV
DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW
DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation
DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques
J A N U A R
Y
2 0 1 6
ON THE COVER MRI Athlete Kyle Clarke
Photographer Cory Sorensen
MusclePerform MuscleandPerformance
muscleandperformance
MuscleandPerformanceMagazine
5 4 T H E N E W B I E D I E T
I R X middot U H V WD U W L Q J
W K H HD U R I I E
p la n n i n g o u t y o u
r d i e t t o t h e ca l
o r i e
S O HD V H V W R S 7 R
J H W L Q W R W K H V S H
F L Agrave F V
R X middot U H J R L Q J W R
Q H H G W R PD V W H U W K
H
ED V L F V 7 K L V E H
J L Q Q H U middot V J X L G H K
H O S V
y o u t o u n d e r s ta
n d t h e m o s t
i m p o r ta n t g u i d e
l i n e s f o r
r e ma k i n g y o u r p h y s
i q u e
i n 2 01 6
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 768
Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
USA (800) 705-5226 INTL (630) 236-0097
Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
8202019 Muscle amp Performance - January 2016
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
With BarnDadrsquos FiberDX INVEST IN YOUR HEALTH MISSING SUMMER
70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
SHAKE
ORBAKE
ldquoGet the Healthy Satisfaction
of Summer Year Roundrdquo
S A LE
NOW
ONS A LE
NOW
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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ndash
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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Ǧ
Ǣ ʹ ǡ Ǧ
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ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 668
CONTENTS
11 BODY SHOP Training Nutrition and Supps
20 LIFT Kettlebells for Strength + Conditioning
22 BUILD Drop Sets + Partials for Size
24 BURN Cardio Plans for 5- or 10-Pound Weight Loss
26 PERFORM All About Barefoot Training
28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV
30 BRAND SPOTLIGHT Beast Sports Nutrition
60 PRODUCT INSIDER Thermo Heat
63 TOP SHOP Hot Products for Supplement Lovers
66 5 WAYS hellipto Test Your Fitness Levels
DEPARTMENTSFEATURES
34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym
because they build strength crazy fast with
the right routine MampP forgoes the usual battery
RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU
of basic proven programming to help you get
stronger leaner and more athletic in eight weeks
44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV
DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW
DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation
DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques
J A N U A R
Y
2 0 1 6
ON THE COVER MRI Athlete Kyle Clarke
Photographer Cory Sorensen
MusclePerform MuscleandPerformance
muscleandperformance
MuscleandPerformanceMagazine
5 4 T H E N E W B I E D I E T
I R X middot U H V WD U W L Q J
W K H HD U R I I E
p la n n i n g o u t y o u
r d i e t t o t h e ca l
o r i e
S O HD V H V W R S 7 R
J H W L Q W R W K H V S H
F L Agrave F V
R X middot U H J R L Q J W R
Q H H G W R PD V W H U W K
H
ED V L F V 7 K L V E H
J L Q Q H U middot V J X L G H K
H O S V
y o u t o u n d e r s ta
n d t h e m o s t
i m p o r ta n t g u i d e
l i n e s f o r
r e ma k i n g y o u r p h y s
i q u e
i n 2 01 6
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 768
Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
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Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
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70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
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digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
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ORBAKE
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1068
Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
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B O D Y BUI L D I N GS U P P L E M EN T B R A N D
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CLEANPROTEIN BAR EVER
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 768
Help kick start your recovery with ONrsquos Gold Standard 100 Wheytrade The worldrsquos best- selling whey proteinQ delivers 24 grams of fast-acting protein with low levels of fatBecause anything less than 100 isnrsquot good enough wersquove instantized the powder to mixeffortlessly and make absolutely sure each shake tastes exactly as expected every time
Therersquos only oneGOLD STANDARD
USA (800) 705-5226 INTL (630) 236-0097
Ÿ Natural and artificial vanilla ice cream flavor Naturally occurringQ Based on 2013 sales at major sports nutrition retailers
VANILLA ICE CREAM
NEW IMPROVEDGREAT TASTE
8202019 Muscle amp Performance - January 2016
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
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70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
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8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
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B O D Y BUI L D I N GS U P P L E M EN T B R A N D
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CLEANPROTEIN BAR EVER
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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Ǣ ǡ
Ǧ
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ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-
hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-
cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874
JANUARY 2016 VOL 8 NO 1
GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi
ǧǧ Eric Velazquez CSCS
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne
COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf
PHOTOVIDEO EDITOR ϐ
AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien
CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD
Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben
Efrem Zimbalist III Executive Chairman
Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations
Kim Paulsen Vice President General Manager
Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research
BARNDADNUTRITIONCOMAVAILABLE AT
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70-80 of your immune system resides in your gut (digestive system) BarnDadrsquos FiberDX contains all natural plant based Fiber and
Protein that supports digestive health Used as a shake or bake BarnDadrsquos FiberDX helps reduce hunger amp insulin spikes by slowing the
digestion amp absorption of sugarscarbohydrates while supporting lean muscle and promoting a healthy digestive system
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8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
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B O D Y BUI L D I N GS U P P L E M EN T B R A N D
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CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
Get the ultimate in taste and performance withtrade
ndash
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
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24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
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ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
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SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
Tell us what missions inspire you to reach for the top
A M ERI C
rsquo S
B O D Y BUI L D I N GS U P P L E M EN T B R A N D
S ELLING
CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
Get the ultimate in taste and performance withtrade
ndash
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21G GLUTEN
FREEFIBERWIMO
8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
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DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1068
Get EVERYBODY
Talking
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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CLEANPROTEIN BAR EVER
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FREEFIBERWIMO
8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
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DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
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24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1168
SUPPLEMENTS NUTRITION amp HEALTH TRAINING
BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD
BETA-ALANINESUPPLEMENT
SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work
best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-
alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-
PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle
carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of
high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation
LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation
(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective
when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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ndash
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
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ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
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COMPANY MISSION ǯ
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ǡ Ǧ
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GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
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Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1268
kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts
Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use
Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter
Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis
Find these ingredients and others in MHP Dark Matter
MAX STACK
GREAT RECOVERY
STAY HEALTHY
RHODIOLA TO THE RESCUE
kk Want to lessen your chances of getting sick this
winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential
From a recent study published in Frontiers
in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week
afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon
ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio
12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
SUPPLEMENTS
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
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24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
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THE ENDEAVOR OF PHYSICAL
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WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
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Ǣ ǡ
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Ǧǡ Ǧ
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NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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ǡ Ǧ Ȅ Ǧ
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COMPANY MISSION ǯ
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GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
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BEST OF BEAST Ǧ
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TESTING 1 2 3 Ǧ
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MULTIPURPOSE MANUFACTURING Dz Ǧ
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ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
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MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3068
30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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ǡ ǡ Ǧ
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NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
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ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
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BRINGING OUT THE BEAST IN EVERYONE Dz
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ǡdz ǡ
Ǥ Dz
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Ǥdz
BEST OF BEAST Ǧ
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ʹ Ǥ
TESTING 1 2 3 Ǧ
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ǯ Ǧ
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Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1468
CARDIO BOOST
WEPROTEINkk As if you needed another
reason to devour high-protein
foods right A new study out
RI WKH 8 middotV 8QLYHUVLW RI (DVW
$QJOLD 8($ VKRZV WKDW eat-
ing foods rich in certain amino
acids can boost cardiovascu-
lar health to a similar degree
as stopping smoking or getting
VXIAgraveFLHQW H[HUFLVH Seven spe-
FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine
glycine histidine glutamic
acid leucine and tyrosine the
latter three of which are found
in high-protein animal sources
7KH UHVHDUFK AgraveQGLQJV VKRZHG
an association between these
three aminos and lower levels
of arterial stiffness which cor-
relates with a reduced risk of
coronary heart disease As for
VSHFLAgraveF KLJKSURWHLQ VRXUFHV
RI WKHVH EHQHAgraveFLDO DPLQR
acids lead researcher Amy
Jennings PhD cites a 75-gram steak 100-gram salmon
AgraveOOHW DQG PLOOLOLWHU JODVV
DSSUR[LPDWHO RXQFHV RI
VNLP PLON DV VXIAgraveFLHQW KHOS
ings Protein is good for all
muscles including the most
important one your heart
FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)
Q HOW MUCH WATER SHOULD I DRINK DAILY
A
H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO
for your mood In fact studies show that drinking up to 25 liters of water daily can
LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ
For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK
WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL
HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about
WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR
120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH
which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3
FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW
ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[
DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV
GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI
overnight buildup in the bladder
mdashKamal Patel MPH Director Examinecom
OREDO OLIH H[SHFWDQF DW ELUWK IRU
human males and females as of
2013 up 62 years from 653 in
ZLWK KHDOWK OLIH H[SHFWDQF
+$( DW +$( DFFRXQWV IRU
mortality plus the impact of nonfatal
FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG
with disability and years lost due to
premature mortality
Source The Lancet
14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20
NUTRITION
amp HEALTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
Tell us what missions inspire you to reach for the top
A M ERI C
rsquo S
B O D Y BUI L D I N GS U P P L E M EN T B R A N D
S ELLING
CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
Get the ultimate in taste and performance withtrade
ndash
clean premium nutrition to help you achieve all of lifersquos daily missions
NOARTIFICIAL
FLAVORS ORCOLORS
17G 0GSUGAR
ALCOHOLS
WITH
STEVIAPROTEIN
21G GLUTEN
FREEFIBERWIMO
8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4068
40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1568
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 15
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1668
GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
Tell us what missions inspire you to reach for the top
A M ERI C
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B O D Y BUI L D I N GS U P P L E M EN T B R A N D
S ELLING
CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
Get the ultimate in taste and performance withtrade
ndash
clean premium nutrition to help you achieve all of lifersquos daily missions
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STEVIAPROTEIN
21G GLUTEN
FREEFIBERWIMO
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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Ǣ ǡ
Ǧ
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ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
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NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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GET STRONGER
RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break
In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep
max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed
LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW
involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)
Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W
lifting session
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1868
18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
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MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3068
30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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ǡ ǡ Ǧ
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NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
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Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
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BRINGING OUT THE BEAST IN EVERYONE Dz
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ǡdz ǡ
Ǥ Dz
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Ǥdz
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ʹ Ǥ
TESTING 1 2 3 Ǧ
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ǯ Ǧ
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Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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B O D Y BUI L D I N GS U P P L E M EN T B R A N D
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CLEANPROTEIN BAR EVER
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Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
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8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
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gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
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24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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18 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
QUICK FIX
INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors
The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW
The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN
The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW
you gotta do
Leaving a few inches of space
between the weights keeps
tension where you want iton your pecs
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
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MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3068
30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
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BRINGING OUT THE BEAST IN EVERYONE Dz
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Ǥ Dz
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Ǧ Ǥdz
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
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Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 1968
N E W
CLEAN PROTEIN BAR
MuscleTechreg is Americarsquos 1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to presentFacebook logo is owned by Facebook Inc Read the entire label and follow directions copy 2015
mission1bar mission1bar mission1barcom
Tell us what missions inspire you to reach for the top
A M ERI C
rsquo S
B O D Y BUI L D I N GS U P P L E M EN T B R A N D
S ELLING
CLEANPROTEIN BAR EVER
ABSOLUTE BEST-TASTING
Yoursquore on a mission to be the best Whether your mission is to get morefit score more goals or to just get more done trade Clean ProteinBars from MuscleTechreg are designed to get you there using premiumnutrition with a delicious gourmet taste thatrsquos better than any otherprotein bar available Made with only the highest quality ingredientstheyrsquore big on flavor and deliver everything athletes want in a high-performance bar We put in our best so you can be your best
Get the ultimate in taste and performance withtrade
ndash
clean premium nutrition to help you achieve all of lifersquos daily missions
NOARTIFICIAL
FLAVORS ORCOLORS
17G 0GSUGAR
ALCOHOLS
WITH
STEVIAPROTEIN
21G GLUTEN
FREEFIBERWIMO
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2068
20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
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22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
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24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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20 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
O
ld-school training with sim-
ple primitive implements
is becoming very popularwith those who seek
strength these days In addition to bar-
bells and dumbbells itrsquos not uncom-
mon to see athletes going all caveman
with heavy tires sledges and loaded
carries But if yoursquore looking to go more
bare bones with your training therersquos
another tool you should be throwing
around the kettlebell a Russian imple-
ment that has been around for hun-
dreds of years Talk about old school
ldquoKettlebells work a wide variety of
SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength
BY JOE WUEBBEN
physical attributesrdquo says Steve Cotter
president and founder of the Inter-
national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength
ϐ
ǡ ǯ Ǧϐ
of trainingrdquo
The following program designed by
Cotter involves only four basic kettle-
bell moves that will train your body
from traps to calves Another bonus
Kettlebells effectively target fast-twitch
ϐ
ǡ Ǧ
ulate hypertrophy
Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its
handle with both hands feet shoulder-width apart
gtgt Start with your knees slightly bent
your torso leaned forward just a bit
ϐ
Ǥ
gtgt Hinge forward at the hips while
reaching back so that the kettlebell
travels behind your feet and glutes
then immediately swing it forward and
your knees and hips to pull the weight
up to head level in front of you
KETTLEBELLS PRIMITIVE
TOOLS THAT PRODUCE
MODERN STRENGTH
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
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CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2168
gtgtLet the kettlebell swing back down
and go right into the next rep Each set
should be performed as a continuous
up-and-down swinging motion with no
pausing at any point Resist the urge to
swing the weight up with your arms
One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-
width apart straddling a kettlebell on ϐǤ
gtgt Squat down and grab the handle
overhand your arm fully extended
gtgt Starting in a squat with your glutes
down weight on your heels chest up
ϐǡ
knees and hips so yoursquore standing
When your body is fully extended at
the hips knees and ankles clean the
weight by pulling it up to your shoul-
ϐ
palm faces you and the bell rests on the
outside of your wristgtgt Settle into a standing position then
immediately go into the jerk portion of
the lift by dipping down slightly with
your knees and exploding up to press
the kettlebell overhead
gtgt At the top position your arm is fully
extended yoursquore standing up straight
and the ball of the kettlebell is behind
your hand Carefully lower the weight
ϐ ǡ
then switch arms
Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-
bell in each hand with your feet
shoulder-width apart and your knees
slightly bent
gtgt Lift the weights in front of your
shoulders so that the bells are out-
side your hands (with the bottoms
of the kettlebells facing out to the
sides) and your palms face each
other This is your start position
gtgt ϐ
out squat down as you would nor-
mally for a front squat until your ϐǤ
gtgt Extend your knees and hips to
stand back up and return to the start
position keeping the kettlebells in
the same position throughout
Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-
bell by its handle in one hand with
your feet shoulder-width apart
gtgt Start with your knees slightly
bent and the weight hanging toward
ϐǡ Ǥ -ward at the hips and reach back just
as you did in the two-hand swing
(except only one hand is holding the
kettlebell this time) then explosive-
ly swing the weight up by extending
your knees and hips
gtgt When the kettlebell reaches
shoulder height quickly transfer
it to the other hand before it drops
back down
gtgt Complete the next rep with the
other hand transferring the weight
back and forth between hands on
every rep (rep No 1 with your right
hand rep No 2 with your left hand
and so on)
TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements
EXERCISE REPS
Two-Hand Kettlebell Swing 15
One-Arm Kettlebell Clean amp Jerk 10 each arm
Double-Kettlebell Front Squat 10
Hand-to-Hand Kettlebell Swing 30
Cotter recommends that relatively strong men andor those who
weigh more than 220 pounds use a 24-kilogram53-pound kettle-
bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound
kettlebell
Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
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YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
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THE ENDEAVOR OF PHYSICAL
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WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
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TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
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8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
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NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
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COMPANY MISSION ǯ
ϐ Ǧ
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ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
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BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2268
22 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth
BY MICHAEL BERG NSCA-CPT
BUILD
you may want to stick to the basics a
while longer but if you have at least a
few weeks of training under your belt
try these techniques for yourself and
see what you respond to best Theyrsquore
certain to make your gym time muchmore productive
DROP SETS
The idea here is to push your muscles
to their breaking point then lighten the
load and do it again for good measure
Start with a standard set to failure at
your chosen rep range then immedi-
ately ldquodroprdquo or decrease the weight
roughly 20 to 30 percent and rep again
to failure
This is simple to accomplish on a ma-
So what if yoursquore a beginner
Physiologically muscle is
well muscle Some of us
have less some have more
and we each have varied amounts of
what are called fast-twitch and slow- ϐǤ
those differences all muscle thrives
on the challenge of being pushed be-
yond its limits giving it the impetus
to grow bigger and stronger to be pre-
pared the next time itrsquos faced with a
similar load
With that in mind the following ad-
vanced techniques can work for you if
used judiciously as part of your regular
weight-training routine If yoursquore com-
pletely new to training with weights
chine Just reset the pin in the weight
Ǥ ǯ
with dumbbells and barbells especial-
ly those handy preset bars
As with any intensity technique you
donrsquot want to use drops on every set
a workout incorporating a drop (or
two) can ensure that yoursquore appropri-
ately taxing your body and priming the
pump for growth
PARTIAL REPS
You may remember being told as a kid
ldquoDonrsquot do anything halfwayrdquo That oth-
erwise well-intentioned advice doesnrsquot
apply here In fact even halfway might
be a touch too much Thatrsquos because
Advanced techniques
produce advanced results
when used judiciously
S
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2368
DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2768
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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DROP-SETS WORK OUT BACK
EXERCISE SETS REPS
Barbell Row 5 15 (warm-up)121086
Supported T-BarRow 4 1210108-101
Pull-Up 3 101010
Seated Cable Row 3 10108-101
Wide-Grip Lat Pulldown 3 10108-101
2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-
FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG
WLPH IRU DGGLWLRQDO ZRUN
PARTIAL-REPS WORKOUT ARMS
EXERCISE SETS REPS
Close-Grip Bench Press 4 15 (warm-up)12108
Overhead Dumbbell 3 8-12
Triceps Extension
Triceps Pressdown 3 101010
Barbell Curl 4 15 (warm-up)12108
EZ-Bar Preacher Curl 3 8-122
Dumbbell Concentration Curl 3 8-122
2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-
WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ
the partial-reps technique involves
doing repetitions from one-quarter to
one-half of the full range of motion of
an exercise after yoursquove done as many
full reps as you can Itrsquos a way to ensure
a muscle group has absolutely no en-
ergy left to muster
To do it choose a resistance that will
cause you to reach muscle failure at thetarget rep range Using our arm-work-
out example on triceps pressdowns
yoursquod stick the pin at a weight that you
ǯ ϐ ʹ Ǥ
Ǥ ʹǡ
ǡ ǣ ϐ
many half reps as you can then ldquopuls-
ingrdquo out quarter reps until you canrsquot
move the stack anymore You should
choose your exercises wisely of courseand use a trusted spotter when needed
Obviously this tactic can give you
an unbelievable bout of delayed-onset
muscle soreness in the days to follow
You wouldnrsquot want to use it on every
set or even in every workout because it
can lead to overtraining in which your
body struggles to recover from work-
outs Used prudently however partials
are a potent weapon in the battle formore muscle
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2468
24 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
T ǯ ǡ ǯ ϐ ǡ ʹǤ
ǥ Ǥ ȋ -
Ȍ Ȅ Ȅ
Ǥ ǡ Ǥ
ǯ ϐ -
Ǧ Ǥ Muscle amp Performance -
ϐ
ǡ
Ǥ
5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses
BY CAREY ROSSI
BURN
CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 35 0
6-10 37 25
11-15 37 50
16-20 37 75
21-25 40 75
26-25 35 0
Days 3 and 7
30-Minute Steady-StateElliptical Program
Mak suggests using anelliptical trainer that hasmoving handles
TIMEMINUTES SPEED
1-5 55-65 rpm
6-25 75-85 rpm
26-30 55-65 rpm
CARDIO PROGRAM NO 2
Days 1 3 and 5 35-Minute IncrementalTreadmill Program
TIMEMINUTES SPEED INCLINE
1-5 (warm-up) 35 0
6-10 37 25
11-15 39 50
16-25 39 75
26-30 37 100
31-35 35 0
Days 2 and 4 35-Minute IntervalElliptical Program
Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down
TIMEMINUTES SPEED
1-5 (warm-up) 55-65 rpm 6 80-90 rpm
7-10 65-75 rpm
11 80-90 rpm
12-15 65-75 rpm
16 80-90 rpm
17-20 65-75 rpm
21 80-90 rpm
22-25 65-75 rpm
26 80-90 rpm
27-30 65-75 rpm
31-35 55-65 rpm
PROGRAM NO 1 You Want to Lose 5 Pounds
ǯ
ǡ
ϐ ȋ Ȍ
Ǥ ǡ
Ǥ
PROGRAM NO 2 You Want to Lose 10 Pounds
Ǥ
ϐ Ȅ
-
-
Ǧ Ȅ Ǥ
ǡ
-
ǡ
ϐǤ ǡ
Ǥ ǡ
ϐ Ȅ
Ȅ ǡ
Ǥ
Get your fat loss off to a
running start in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2568
Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger
Pure
Effective
Award Winning
Omega-3s for
Q
Healthy Heart
Q
Brain Health
Q
Optimal Wellness
Maximizewith Essential Omega-3s
Committed to Delivering the WorldrsquosSafest Most Effective Omega Oilstrade
These statements have not been evaluated by the Food and Drug Administration
This product is not intended to diagnose treat cure or prevent any disease
dagger Based on SPINS Scan Data
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2668
26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
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Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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26 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PERFORM
oursquove seen them on the run-
ning trails around town and
at the gym all those people
wearing funky socks (And
no wersquore not talking about the way
they smell) The minimalist footwear
trend has caught on with runners and
lifters alike for good reason
A large and growing body of research
shows that distance runners who are
used to wearing shoes have an over-
whelming tendency to hit the ground
ϐǤ
that traditional running shoes are de-
signed to provide greater cushioning
and correct pronation problems heel
striking by its very nature tends to
shorten the runnerrsquos stride Moreover
ϐ
body A study published in the journal
Nature by Harvard University profes-
distance runners remove their shoes
the peak vertical force at impact withthe ground is seven times greater in
heel strikers than forefoot strikers
About 75 to 80 percent of endurance
runners are heel strikers
Running barefoot or in minimalist
ǡ ǡ ϐ
architecture allowing the muscles and
supporting structures in the feet and
lower legs to strengthen themselves It
also promotes forefoot striking which
translates stored energy in the calf and
Achilles tendon into forward motion
THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes
BY KARLA DIAL
Yand has only one-third the impact force
of heel striking That means greater
speed and fewer repetitive stress inju-
Ǥ ϐ ǯ Ǥ
of Arnold Schwarzenegger working
out barefoot at Goldrsquos Gym in the rsquo60s
ϐǫ Ǧ
bodybuilders sometimes preferred the
ϐ
on heavy lifts such as squats and dead-
lifts because they believed it built the
supporting musculature of the feet
ankles and calves along with the rest of
the larger muscles This is a technique
still employed by lifters today but
near-max loads should still be shoed
mdash especially by those new to barefoot
or minimalist footwear training mdash be-
cause of the incredible forces that come
to bear on the bones of the feet As with
all things weight training itrsquos better to
start small and work your way up
Jon Gaffney a former University ofNew Hampshire wrestler tried on his
ϐ ȋ
ϐ Dzdz -
ket) in 2008 and hasnrsquot looked back
since On the days he forgets to bring
ǡ ǯ
work out barefoot or in socks than go
back to wearing regular cross train-
Ǥ Dz
stable in my major lifts squat deadlift
ǡ ǡdz
Ǥ Dz ǯ
over my toes as much My back and
hips were more aligned I didnrsquot have as
much pain and I really felt I could drive
through my heels more effectively on
Ǥdz
ϐ
with your toes mdash whether in minimal-
ist shoes or none at all mdash gives you
automatic traction And because mini-
malist shoes are designed to strength-
en your feet and legs naturally almost
Ǥ Dz
Ǧ ϐ
ǯ ǡdz Ǥ
Dz -
Ǧϐ
in middle school and these are more
Ǥdz
While some people like Gaffney may
take to minimalist footwear right away
most people will require an adjustment
period and that goes double for heel-
striking distance runners Scientists
and shoe salespeople alike recommendbuilding up your endurance slowly
Ǥ ǡ
only 400 meters to a mile every other
ϐ ǡ
the distance by 10 percent a week as
long as you have no problems Stretch
your calves and hamstrings regularly
Ǥ Dz
ǡdz Ǥ Dz
something is hurting or uncomfortable
Ǥdz
Going bare can
build strength from
the ground up
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
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Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2868
28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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28 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
e went from 170 pounds to a spectacular 235
pounds in only 10 months Whatrsquos even more
startling is that Staff Sgt Robert Timms a US Air
Force aircraft armament systems technician on
Ǧ ϐ ǡ
sessions of chemotherapy at Joint Base Andrews in Maryland
after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee
Timms already held a black belt in Shotokan and had
ǡ
addition to playing semi-pro football while stationed in
Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months
he had established a solid foundation taking off on his own
ǡ
ǡ
ϐ Ǥ
ϐ
ȋ Ȍ ǡ
and it wasnrsquot long before Dymatize added him to its roster
of sponsored athletes We checked in with this inspirational
military man who following his chemotherapy treatments
also did tours of duty in Kandahar Afghanistan and Kunsan
South Korea
H
ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military
muscle guyBY JERRY KINDELA MA DHS
PRO CORNER
UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo
EXERCISE SETS REPS
Triceps Pressdown 5 15121088
Rope Cable Curl 5 15121088
Cambered-Bar Pressdown 5 15121088
Dumbbell Curl 5 15121088
Reverse-Grip Cable Pressdown 5 15121088
Reverse-Grip Barbell Curl 5 15121088
Rest 30-60 seconds between sets and exercises
Yours is an inspiring story Care to explain what your
training is like
I believe when it comes to bodybuilding itrsquos a relatively
fundamental matter Itrsquos all about consistency and technique
I donrsquot do light weight nor heavy weight I do working weight
what feels right
Itrsquos all about knowing how your body responds how you
feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have
ǡ ǡ
ǡ Ǥ ǯ
and time management
How did you create the proper nutritional environment
to grow like you did
The most important thing was to ensure that my meals were
a priority I always made certain that I had the food I needed
for the day every day Being inconsistent with your nutrition
program is probably the biggest downfall for anyone trying
to gain mass Yes everyone knows that eating is essential
but making it a priority and eating on a schedule is a wholedifferent animal
What supplement protocol addresses your needs for
your job and your training efforts
Dymatize ISO-100 is my go-to protein powder between meals
when Irsquom at work Itrsquos clean and helps me meet my protein
Ǥ
powder which keeps my metabolism going throughout the
night long after a hectic day working at Luke Air Force Base
in Arizona
SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona
roberttimms12 robert_mrepiqphysiq_timms_
ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g
m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 2968
GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
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AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
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TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
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8202019 Muscle amp Performance - January 2016
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
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Ǣ ǡ
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ʹǤ ϐǡ ǡ Ǧ
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ϐ Ǧ Ȅ ʹ ǡ Ǧ
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Ǥ ǡ ǡ Ǧ
Ǥ
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COMPANY MISSION ǯ
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GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
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ǡdz ǡ
Ǥ Dz
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BEST OF BEAST Ǧ
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ʹ Ǥ
TESTING 1 2 3 Ǧ
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ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
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GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO
FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016
OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS
THE DYMATIZE OATH
TO DYMATIZE ONESELF
YOU MUST FIRST ACCEPT AND ADMIT THAT YOU
CAN ALWAYS IMPROVE YOU MUST COMMIT TO
THE ENDEAVOR OF PHYSICAL
AND MENTAL SELF IMPROVEMENT
WE COMMIT TO YOU
AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE
THIS IS WHAT IT MEANS TO BE DYMATIZED
TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY
NEW LOOK SOONAMAZINGPRODUCTS NOW
GET DYMATIZED
copy 2015 Dymatize Enterprises LLC All Rights Reserved
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30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
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38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
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58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
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WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3068
30 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
YEARS IN BUSINESS 20
BEST-SELLING PRODUCTS Creature a creatine complex
ϐ ǡ
Ǧ
Ǣ ǡ
Ǧ ǡ Ǧ
Ǣ ǡ
Ǧ
Ǣ ʹ ǡ Ǧ
Ǧǡ Ǧ
ǡ ǡ Ǧ
ǡ Ǥ
NEWEST PRODUCTS
ʹǤ ϐǡ ǡ Ǧ
ǡ
Ǥ
ϐ Ǧ Ȅ ʹ ǡ Ǧ
ǡ ǡ
ǡ Ǧ Ȅ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ
ǡ ǡ
Ǥ ǡ͵͵
Ǧ ϐǤ
COMPANY MISSION ǯ
ϐ Ǧ
ǡ ǡ
ǡ Ǧ
Ǥ
GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE
BRAND SPOTLIGHT
BRINGING OUT THE BEAST IN EVERYONE Dz
ǡ
ǡdz ǡ
Ǥ Dz
ǡ
Ǥdz
BEST OF BEAST Ǧ
ǡ
ǡ ǯ
ʹ Ǥ
TESTING 1 2 3 Ǧ
Ǥ
ǯ Ǧ
ϐǡ ǡ
Ǥ
MULTIPURPOSE MANUFACTURING Dz Ǧ
Ǯǯ ϐ
Ǧ
ǡdz Ǥ Dz
Ǧ Ǥdz
FREE SAMPLES ǯ
ǯ Ǧǡ
Ǥ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
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Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3168
5ET
5ET
E
T5E
E
-
C-
C-
C-
ERER
R
ER
R
CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved
Beast Proteintrade is a powerful fuel to help increase muscle and strength
This enhanced Beast formulation packs more protein than ever
Designed with 5 high quality proteins to help the body retain nitrogen which
initiates protein synthesis to develop lean muscle and maximize strength
PROTEIN BUILDS BEASTS T H
A T
T H E
CONTINUOUS RELEASE bull25 GRAMS OF PROTEIN bull LOW CARB
NOW AVAILABLE AT
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4068
40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3268
Available at
vitaminshoppecom
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3368
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3968
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4068
40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3468
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3568
Muscle amp Performance presentshellip
THE STARTERrsquoS
PROGRAMStart here ϐ
Ȍ ϐ Ȍ
back Ǥ
Ǥ
Ǥ
Ǥ Ǧ
Ǥ ϐ ǡ
ǯ ϐǣ
ǡ
Ǥ
HairampMakeupbyNancyJ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3668
Strength You donrsquot need to load up a barbell with your
Ǧ ȋ ϐǦ Ȍ Ǥ
ϐǤ -
ǡ -
ϐ
Ǥ
ǫ
everything
ǡ ǡ
ϐǡ Ǣ -
ǡ
Ǣ
Ǣ ǡ ǡ
feels ǡ
Ǥ ǫ ǯ
Ǥ
Hypertrophy (muscle building) -
ǡ ǯ Ǥ ǯ
ǡ ǯ Ǥ ǡ
ǡ -
Ǥ
Functionality ǯ ǯ -
ǡ
ǯ ϐ
Ǥ ǡ
ǡ Ǧ
ǡ
ǡ ϐ
Ǥ
Simplicity ǯ
Ǥ
The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas
You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started
Ǧ
Ǥ
Ǧǡ -
ǡ ǡ ǡ
Ǥ ǡ Ǥ
Conditioning -
ϐ -
ǡ ǡ Ǥ
ǯ
Ǧ ȋ ʹȌ Ȅ
Ȅ
ȋ ȌǤ Ǧ -
ȋ Ȍǡ ǡ ϐ
Ǥ
Recovery T ȋ
Ȍ ǣ
not Ǥ
ǡ -
-Ǥ ǯ
ϐ Ǥ
ǯ
Ǥ
Ǣ
Ǥ
Progression ǯ -
Ǥ
progressive overload ǡ
ǡ
Ǥ -
ǡ Ȁ -
Ǥ
36 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
TRAINING SPEAK
Use this box to familiarize mdash or reacquaint mdash yourself
with the terminology needed to navigate this eight-week program
Alternating Sets ȋ
Ȍǡ
Ǥ
AMRAP30 sec ͵ -
ȋǦ ȌǤ
ǡ
Ǥ
Rest ǡ
Ǥ
Superset
Ǣ
Ǥ
Warm-up
Ǥ
not Ǥ Dz dz
ǡ ȋǡ
ǡ ǡ ǤȌǤ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 3868
38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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38 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest
Day Activity
1 Upper Body
2 High-Intensity Inter-val Training (HIIT)
3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST
DAY 1 (MONDAY) UPPER BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)
Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min
Dumbbell Bench Press 4 8 90 sec-alternating sets with-
Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec
Dumbbell Curl 3 8-10-superset with-
Triceps Pressdown 3 8-10 90 sec
Farmerrsquos Walk 2 50 ft 90 sec
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one exercise each for chest back shoulders triceps and biceps doing two sets
of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-
errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and
125 feet in weeks 7-8
Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60
sec weeks 7-8 45 sec
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion Appropriate substitutions include barbell ver-
ǡ ϔǦ
presses and carrying different types of implements for farmerrsquos walks such as
sandbags or other strongman equipment
Beginners havean advantage as
strength accumu-lates quickly dueto neurological
adaptations thatoccur in the firstfew weeks of a
program
A BStandard barbell
rows build
upper-back
density
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
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httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
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httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 39
DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)
Warm-up Five to 10 minutes of light cardio
HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with
50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing
the cardio activity of your choice (running treadmill bike rower
jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a
scale of 1-10
Progress Points
Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50
seconds off
Weeks 5-6 Do 12 HIIT rounds of 15 seconds on 45
seconds off
Week 7-8 Do 15 HIIT rounds of 15 seconds on 45
seconds off
The inverted row is a
challenging body-
weight back-builder
A
B
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4468
Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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40 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DAY 4 (THURSDAY) ACTIVE RECOVERY
Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike
ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-
sion on the machine of your choice etc
Progress Points
Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-
ample increase from 20 to 30 minutes)
Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but
keep it steady-state For example go from walking to jogging
Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio
Old-school and still effective
a proper sit-up is a great move
to master
A B
B
A
Target your lower abs mdash
a trouble spot for most
guys mdash with the hanging
knee raise
DAY 3 (WEDNESDAY) LOWER BODY + ABS
Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges
Exercise Sets Reps Rest
Box Jump (18- to 24-inch box) 2 6 1 min
Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec
Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec
1 Take 10 steps with each leg
Progress Points
Volume After two weeks add one set to every exercise In weeks 5-8 add
one compound exercise for the lower body and one abdominal exercise doing
two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8
On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8
keeping the weight relatively light
Intensity With the exception of box jumps and knee raises decrease rest
periods every two weeks on all exercises by 15 seconds (Box jump rest periods
should stay at one minute take knee raises down to 30 seconds) On squats
always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes
Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks On box jumps increase
box height at least once in the course of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
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MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
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MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4168
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 41
DAY 5 (FRIDAY) WHOLE BODY
Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows
Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash
-superset with-
Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec
Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec
Chest Dip 3 AMRAP 90 sec 30 sec
Plate Overhead Walking Lunge 3 12 90 sec
Circuit-Training Cardio
Exercise Reps
Burpee 5Goblet Squat 10
Push-Up To failure Inverted Row To failure
Sit-Up 15
After completing the entire circuit rest one minute Complete three circuits
total
Progress Points
Volume After two weeks add one set to every exercise except pull-ups and
dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds
in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-
dio complete four circuits in weeks 3-8
Intensity Decrease rest periods every two weeks on all exercises by 15 sec-
onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest
at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between
rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two
exercises Make it a goal to increase weight on every exercise (even if only a
small amount like 5 pounds) by the end of eight weeks
Exercises Consider subbing in comparable exercises for those listed every
two weeks at your discretion See page 43 for recommendations
Forget the
bench How
many pull-ups
can you do
The deadlift is a total-
body mass-builder Expect
strength gains to come
quickly
A
A
B
B
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4268
42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
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52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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42 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
^ Box Jump
Swing your arms back and then forward
aggressively as you extend through the
hips knees and ankles to jump onto the
box Step (donrsquot jump) down from the
box after each rep Jumps should be as
ϐ ǡ Ǧ
ing softly on top of the box
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 43
MOVEMENT MENUWhen it comes to mixing it
up or making substitutions to
your routine pick from this
MampP-approved list of simple
proven exercises
Chest Incline dumbbell press
incline bench press chest dip
Back Pull-up dumbbell rowone-arm dumbbell row
Shoulders Wide-grip upright
row seated dumbbell overhead
press seated barbell overhead
press
Triceps Triceps pressdown ly-
ing triceps extension dumbbell
lying triceps extension
Biceps Barbell curl dumbbell
hammer curl barbell preacher
curl
Legs Step-up Romanian dead-
lift split squat Abs Reverse crunch double
crunch decline crunch
For circuit training try choosing
movements that closely replicate
the ones listed Appropriate
substitutions would include plyo-
metric push-ups in place of ball
slams jumping lunges instead of
jump squats and double crunches
in place of sit-ups
Medicine Ball Slam
Stand holding a medicine ball with a
solid shoulder-width stance Lift the
ball over and slightly behind your
head while coming up on your toes
ϐ
as explosively as possible Transition
to the next rep in one smooth mo-
tion picking the ball up and getting it
overhead as quickly as possible Use
a medicine ball thatrsquos heavy enough
to challenge your entire body (15-25
pounds is a good start) and that wonrsquot
bounce back up and hit you in the face
(think leather over rubber)
^ Plate Overhead
Walking Lunge
Hold a weight plate (25-45 pounds
hands grasping the sides) directly over-
head with your arms fully extended
while doing walking lunges Donrsquot rush
the reps keep your lunges under controlto maintain balance and core stability
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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Whether yoursquore looking to build muscle or shed fat in 2016 this daylong
supplement schedule will help ensure that you reach your goals fasterBy Team MampP
SUPPSBY THE SECOND
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4668
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4968
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4768
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving
UNRIVALED SENSORY amp ENERGY
Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy
POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1
NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again
Irsquove taken thermo pills beforebut have never come acrossanything this potent
ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample
ldquo
rdquo
K e y I n g r e d i e n t
trade
0
2
4
6
8
10 LOST
109 lbs
PLACEBO
1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM
was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise
xenadrinecomcore
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 4868
Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
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66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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Caffeine peaks about an
hour after itrsquos taken soworking out too soonafter ingesting it will
limit its ability toboost strengthand endurance
as you train
Gain MassSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Get LeanSupplement DoseCitrulline 3-6 g
Caffeine 200-400 mg
Green Tea 500 mgExtract
Yohimbine 2-10 mg
Gain MassGet LeanSupplement DoseWhey Protein 20 g
BCAAs 5 g
Creatine 2-5 g
Beta-Alanine 2-3 g
Carnitine 2-3 g
For get-lean lifters only
48 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
PREWORKOUT
Your supplements can boost the effectiveness of your work-
outs so taking them at the right time and in the right quan-
tities can absolutely have an impact on how good you can
look Whey creatine citrulline beta-alanine and caffeine are
must-haves before hitting the gym because they collectively
affect your strength stamina energy levels and fat-burning
capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-
out meals
Preworkout 1 should be taken 45 to 60 minutes before you
start training and should include citrulline mdash or another ni-
tric-oxide booster like arginine mdash as well as caffeine Citrul-
line converts to arginine in the body and is better absorbed
ǡ ϐ Ǥ -
feine peaks about an hour after itrsquos taken so working out too
soon after ingesting it will limit its ability to boost strength
and endurance as you train While caffeine will also enhance
fat burning during the workout add a dose of green tea and
yohimbine to seriously turn up the burn
Preworkout 2 should come about 30 minutes after Pre-
workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here
is where you want 20 grams of whey which will be used by
muscles as an energy source during the workout and will
start you on the road to recovery early Add 5 to 10 grams of
BCAAs to aid muscle recovery prevent muscle breakdown
provide more energy to muscles and prevent fatigue Those
ϐ
time because it helps to shuttle fat into mitochondria where
it can be burned as fuel Beta-alanine known mainly for its
ability to help boost muscle strength and power also aids
in fat burning by delaying fatigue allowing you to get more
calorie-scorching reps per workout
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
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Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
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Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5068
Gain MassSupplement DoseVitamin C 1 g
Fish Oil 2-3 g
Get LeanSupplement DoseVitamin C 1 g
Fish Oil 2-3 gCLA 2-3 g
Gain MassGet LeanSupplement DoseWhey Protein 20 g
Casein Protein 20 g
Glutamine 5-10 g
Citrulline 3-6 g
Creatine 2-5 g
Beta-Alanine 2-3 g
BCAAs 5-10 g
50 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
DINNERTIME
It may seem that you have enough nutrients sitting on your
plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-
ally you should take a hit of vitamin C with 2 to 3 grams of
ϐ ǡ Ǥ
ǡ ϐ
reduces muscle breakdown and supports the joints that you
just put through the wringer at the gym Those who want to
aid fat loss while promoting gains in muscle and strength
should also take a dose of CLA
POSTWORKOUT
Growth is essentially a side effect of recovery which happens
while yoursquore at home resting eating and sleeping Customar-
ily recovery begins with whey protein Right after a workout
protein synthesis (read muscle growth and repair) is at its
highest Fast-digesting whey supplies your muscles with all
the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-
ter workouts further promotes muscle growth
Glutamine augments this process by reducing the total
amount of muscle breakdown and increasing blood levels of
growth hormone while creatine replenishes explosive en-
Ǥ ϐ Ȅ
in the delivery of nutrients oxygen and hormones to starv-
Ȅ
can decrease delayed-onset muscle soreness Each of these
supps has its place postworkout whether yoursquore looking to
beef up or lean down
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5168
Gain MassSupplement DoseMicellar Casein 40 g
Fish Oil 2-3 g
Get LeanSupplement DoseMicellar Casein 20 g
Fish Oil 2-3 g
CLA 2-3 g
Gain MassSupplement DoseCitrulline 3-6 g
ZMA as directed
(zinc 30 mg
magnesium 450 mg
vitamin B6 11 mg)
The right cocktail of supplements
at bedtime ensures that growth andrepair continue while you snooze
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 51
AT BEDTIME
ϐ Ǥ
ǡ Ǥ Ǧ
ȋ Ǧ Ȍ
ǡ
Ǥ ǯ ǡ Ǥ
ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ
ǡ
Ǥ
30 TO 60 MINUTES BEFORE BED
ǡ
ǡ ǡ Ǥ
ǯ
Ǥ
ǡ ǯ ϐ Ǧ
͵ Ǥ Ǧ ǡ
Ǥ ǯ
ǯǤ
Ǥ
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5268
52 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
WHEY PROTEIN
bull high in BCAAs high biological value
and very fast digesting
bull provides muscles with a quick
readily available source of amino
acids
bull hydrolysate is faster digesting than
whey concentrate or isolate
bull ideal for early morning preworkout
and postworkout
CASEIN PROTEIN
bull digests slowly to provide muscles
with a slow trickle of amino acids
bull micellar casein digests slower than
caseinates (sodium caseinate
calcium caseinate)
bull ideal for postworkout bedtime or
long gaps between meals
BCAAS
bull composed of leucine isoleucine and
valine
bull aids in the manufacture mainte-nance and repair of muscle tissue
bull stimulates protein synthesis
bull provides energy during workouts
bull blunts cortisol and reduces muscle
soreness
bull blunts fatigue during workouts
CAFFEINE
bull increases the release of fat for fuel
during exercise
bull boosts strength instantly
bull delays time to fatigue
bull improves mental focus
CARNITINE
bull aids the transport of fats into
mitochondria where it can be
burned as fuel
bull improves fat loss with exercise and
low-carb dieting
bull can contribute to muscle growth by
boosting NO levels and the level of
androgen receptors in muscle
CREATINE
bull boosts strength by supplying
muscles with more explosive energy
bull taken postworkout increases insu-
linlike growth factor-1 (IGF-1)
bull ϐǡ
reduces chronic fatigue boosts
brain and heart health
GREEN TEA EXTRACT
bull contains EGCG or epigallocatechingallate which inhibits an enzyme
that breaks down norepinephrine
the neurotransmitter involved in
regulating metabolism and fat
burning
bull reduces the risk of some cancers
and aids in joint health
GLUTAMINE
bull aids muscle growth by increasing
levels of leucine
bull decreases muscle breakdown
bull boosts immune functionbull increases growth-hormone levels
bull can increase calories and fat burned
during exercise
ARGININE
bull enhances nitric-oxide production
in the body
bull ϐ
optimize delivery of nutrients
hormones and oxygen
bull ϐ Ǧ
hormone levels
bull promotes greater fat loss and gains
in muscle
BETA-ALANINE
bull forms carnosine in the body
bull delays time to exhaustion by buffer-
ing hydrogen ions during exercise
bull boosts strength and endurance
bull paired with creatine supplementa-
tion can increase lean mass and
reduce body fat
CITRULLINE
bull converts into arginine in the body
which then converts to nitric oxide
bull ϐ
nutrient delivery to muscles and
organs
bull can aid in energy levels and force
production
MULTIVITAMIN
bull reduces possibility of nutritionalϐ
hard training
FISH OIL
bull contains omega-3 fatty acids
bull helps prevent muscle breakdown
bull encourages fat loss
bull reduces risk of heart disease and
stroke
bull boosts immune and brain function
COQ10 (COENZYME Q10)bull neutralizes free radicals created
during exercise
bull helps convert carbs and fat into
energy
bull increases endurance
B-COMPLEX
bull aids in metabolism
bull helps produce energy
VITAMIN Cbull improves the synthesis of hormones
like GHbull ϐ
exercise
bull can enhance nitric-oxide levels and
enhance fat loss
ZMAbull combines zinc magnesium aspar-
tate and vitamin B6
bull increases testosterone and IGF-1
bull enhances sleep quality
SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
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8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
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58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5368
Available at
stores nationwidevitaminshoppecom
WHEN IT COMES TO
GETTING THE MOST OUT OF YOUR PR OTEINhellip
ITrsquoS ABOUT TIME
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5468
Canrsquot tell protein powder from
baby powder Arenrsquot sure aboutthe difference between amino
acids and antacid DONrsquoT WORRY
Muscle amp Performance will
show you how to eat right toget the body you want
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5668
56 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
ϐ ǡ
ϐ
ǡ Ǧ
Ǥ ǡ ǡ Ǧ
Ǥ Dz Ǧ
ǡdz
ǡ Ǧ
Ǧ
ȋǤȌ
Ǥ Ǧ
ǡ ǡ
ǡ
ϐǦ
Ǥ Dz
ǡ Ǧ
ϐ ǯǤ ǯ
ǡ
ǡdz Ǥ
ǡ ǯ
ǯ ǡ
ǡ ǡ
Ǧ
Ǥ
A PROTEIN PRIMER
Dz Ǧ
Ǧ
Ǧ
ǡdz Ǥ Dz
ǡ
ϐ Ǥ ǯ Ǧ
Ǥ
ǯ Ǥdz
ǯ
ǫ DzǦ
ǯ ǡdz
Ǥ Dz
ǡ Ǧ
Ǥ ǯ
Ǥdz Ǧ
ʹ
Ȅ
Ȅ Ǧ
Ǧ Ǥ
ǡ
Ȅ ͵ Ǧ
ǡ
Ȅ
ϐǡ ǡ Ǥ
ǯ ǡ
ǡ
͵
Ǥ
ϐ
ϐǡ ǡ
ǡ
Ǥ
Ǥ ͺǦ
ͺ ʹ Ǥ
ǡ ǡ ǯ
Ǥ
Your dailyproteintarget ingrams perpound ofbodyweight
IT ALL STARTS WITH THE FIRST BITE
JUST AS ARNOLD SCHWARZENEGGERrsquoS
ROAD TO THE MR OLYMPIA TITLE BEGAN
WITH HIS FIRST REP AND SIR EDMUND
HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET
WILL BEGIN WITH A SINGLE CHEW
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5768
MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57
FAT FACTS
Since the foods most commonly associ-
ated with obesity are also heavy in fat(fast food potato chips ice cream etc)
fat itself has earned a bad reputation
But saying that all fats are bad is gross-
ly unfair to the fats that are essential
for muscle growth So if yoursquore going
to bad-mouth fat at least slander only
trans fats and saturated fats and even
then make sure to tread lightly
Trans fats are what you usually
ϐ ǡ
foods while saturated fats are found
in meat dairy and eggs These are the
ldquobadrdquo fats correlated with high choles-
terol heart disease and weight gain
Even so saturated fats do have some
value to active males because they
help keep testosterone levels where
they need to be
ldquoGoodrdquo fats are called unsaturated
and monounsaturated fats Theyrsquore
found in raw nuts avocadoes olive oil
and salmon Theyrsquore important because
they aid nutrient absorption which is
ϐ
you want them to grow They also bol-
ster joint and brain health and can help
increase fat burning ldquoIrsquom constantly telling my athletes
to increase their intake of good fatsrdquo
Bommarito says ldquoIn just 1 ounce of raw
almonds or cashews yoursquore going to
get well over 200 calories and around
15 grams of protein which is what you
need to build musclerdquo
Other sources of good fats are pure
virgin olive oil and organic all-natural
nut butter ldquoIrsquod say the No 1 thing I go
through when Irsquom training my guys is
ϐ
of good fatsrdquo Bommarito continues ldquoAf-
ter that itrsquos getting them to watch their
high-glycemic carb indexrdquo
Because fats have a higher caloric
density than the other two macronu-
trients mdash 9 calories per gram versus
4 calories per gram for carbs and pro-
tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per
pound of bodyweight per day is a good
target as always you can adjust up or
down from there
CARBS COUNT
While protein and good fats build
muscle you still need energy to burn
while you work out Thatrsquos where car-
bohydrates come in In the body carbs
are broken down into simple sugars
that your body then uses as its prima-
ry source of energy Just like there are
ldquogoodrdquo fats and ldquobadrdquo fats there are
also ldquogoodrdquo carbs and ldquobadrdquo carbs
Sadly bad carbs are the most com-
mon and abundant on store shelves
and theyrsquore what you want to stay away
from when yoursquore trying to gain clean
muscle while keeping unwanted body
fat far far away (One exception is post-
workout when you want quick-acting
carbs along with your protein to kick-
start recovery) Enriched pasta white
potatoes processed white rice cereals
granola and white bread are all consid-
ered bad carbs because they raise blood
sugar levels rapidly and invite wild
surges of insulin that can convince your
body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos
processed or enriched you should stay
away fromrdquo Bommarito advises
ϐǦ Ǧ
trient-rich foods such as long-grain
brown rice whole-wheat pasta sweet
potatoes red-skin potatoes and whole-
wheat bread ldquoWhen yoursquore trying to
gain muscle you want to have a much
higher percentage of good carbs in your
dietrdquo Bommarito says ldquoThese carbs
will give you the long-lasting energy
you need to exerciserdquoThose looking to gain muscle while
staying relatively lean tend to make the
mistake of under-indulging in carbs
which can leave them with an apoca-
lyptic ldquowalker-likerdquo swagger in the
gym Such subpar workouts will pro-
duce subpar gains Aiming for 15 to
2 grams per pound of bodyweight per
day then adjusting up or down based
on energy levels and body composition
is a good newbie strategy
ONE MORE BITE
In the end getting bigger and stron-
ger comes down to this You must feed
your muscles not only the optimal fuel
to maintain high energy levels for bet-
ter workouts but also the necessary
building blocks for recovery after those
training sessions With these nutrition
and supplement guidelines you have
the information you need to succeed on
both fronts Are you ready to conquer
your personal version of Everest
Your dailyfat target ingrams perpound ofbodyweight
Your daily carbohydrate target in grams per pound of bodyweight
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5868
58 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
5(MORE)
MUSCLE-
BUILDING
RULES
Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher
calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs
over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44
The following sample diets are meant to give you a quick-look blueprint at how to construct your own
EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU
GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D
VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU
SAMPLE TRAINING DAY DIET
Breakfast
frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
1 apple (sliced) with peanut butter
Lunch
6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato
Preworkout Drink
Proteincarbohydrate drink containing a creatine amino acid mix
Postworkout Drink
Protein shake 16 ounces skim milk + 1 scoop whey protein
Dinner
8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
Protein shake with 20 grams whey or casein protein powder
SAMPLE OFF-DAY DIET
Breakfast
frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado
Snack
Protein or MRP (meal replacement) bar
Lunch
Tuna wrap on a whole-wheat tortilla
Afternoon Snack
Protein shake 16 ounces skim milk +1 scoop whey protein
Dinner
8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing
Bedtime Snack
1 banana + 2-3 spoonfuls peanut butter
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 5968
These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease
9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical
study has revealed that users who consumed Aminolase with dietary
or supplemented protein digested and absorbed 9x more protein than
consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to
be used for muscle building tissue repair and immune function Excess
protein that has not been digested and absorbed within this time period will
IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z
of ammonia responsible for gas bloating and many other severe digestive
complaints Make your protein 9x (900) more powerful with Aminolase
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6068
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6168
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6268
WHEYrsquoIN lsquoWEIGHTSrsquo
AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY
WITH TRUE ATHLETEmdashA WIDE RANGE OF
SPORTS NUTRITION PRODUCTS INCLUDING
HORMONE-FREE NATURAL WHEY PROTEIN
CONTAINS NO ARTIFICIAL FLAVORS COLORS
OR SWEETENERS
iamatrueathleteAvailable at
PUT THE
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6368
MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 63
SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW
lt INNER ARMOUR AMINO BLITZ PEAK
$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ
ADVANCED MOLECULAR LABS PREWORKOUT gt
3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR
LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX
FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH
lt OLYMPIAN LABS E-FORCE
()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV
BEAST SPORTS NUTRITION CREATURE gt
ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO
PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG
HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ
WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ
lt MUSCLETECH
MISSION1 CLEAN PROTEIN BARS
$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6468
64 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
lt BETANCOURT NUTRITION B-NOX
Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you
lt BODYTECH HEXATEIN-SR
Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release
RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery
MHP 5D-TROPIN gt
MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep
This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK
activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin
ADVANCED MOLECULAR LABS
POSTWORKOUT gt
Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine
creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving
exceptional growth and strength
lt ARTHUR ANDREW MEDICAL AMINOLASE TPA
Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6568
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6668
66 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM
P h o t o b y P e t e r L u e d e r s
I
f yoursquore just starting out or simply
rekindling your commitment to
good health itrsquos important to know
ϐǦ
ness levels Not only will this provide a
Ǧ
ǡ Ǧ
gression in the gym
Dz ϐ
dangerous to do without some level
ϐǡ ǯ
ϐǦ
ness program or testingrdquo says William
Ǥ ǡ ǤǤǡ ǡ Ǧ
fessor of kinesiology and works in the
Human Performance Laboratory at the
ǡ Ǥ Ǧing issued that caveat he suggests the
ǡ Ǧ
er endurance cardiovascular shape
and body composition
1STRENGTHldquoA good way to do this is with the
Epley equationrdquo Kraemer says ldquoUse a
weight you can safely handle for say
eight to 10 reps and get a good idea of
your max to base your other lifts onrdquo
his prime His contemporary Larry
ǡ Ǧ ʹͺ
Ǥ ǯ Ǧ
Ǧ
tastic carryover to the squat but donrsquot
beat yourself up too much if you donrsquot
come close
3ENDURANCETo get a read on how long your
muscles can go follow the militaryrsquos
Ǥ Dz Ǧ Ǧ
like they do in the military are a great
indicator of muscular endurancerdquo
Kraemer says If yoursquore 30 years old
for example yoursquod need to perform 77
Ǧ ͺʹ Ǧ Ǧ
ping for a perfect score Another way is
to see how many of each you can do in
a minute
4CARDIOVASCULAR SHAPEldquoThere are many tests for this
ǤǦ ǡdz
Ǥ ǡ Ǧ
ϐǤ
(If you donrsquot have a track nearby try
Ǥ Ǧ
sure road routes or use an app like
Strava) ldquoMake sure yoursquove spoken with
ϐ ǦǦ
Ǧ
traindicate this testrdquo Kraemer advises
Looking for a comparison for your
time The US Coast Guard requires
male recruits age 30 and younger to
ʹǣ Ǥ
5 BODY COMPOSITIONldquoWe all know by now that the body
mass index is worthlessrdquo Kraemer
says ldquoWhat you want to do is get with
a trained professional who knows how
Ǧment to test for your actual body fatrdquo
Ǧ
lete is 6 to 13 percent according to the
American Council on Exercise but up
ʹ Ǧ
able healthy range
William J Kraemer PhD FISSN is a
full professor in the department of kine-
siology working in the Human Perfor-
mance Laboratory at the University of
Connecticut Storrs
To predict your max on certain lifts
Ǧ
tain weight by 0033 and multiply that
product by the weight used Add that
number to the weight used and you
Ǥ ǣ
If you perform 10 reps on the bench
ʹʹ ǡ
Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ
Ǥ͵͵ ʹʹ ǤʹǤ
Ǥʹ ʹʹ
Ǧ
ʹǤʹǤ
2
POWER
A good gauge of the amount ofpower your legs and core can produce
is a vertical jump test You can do this
at home with a marked wall or other
measurable indicator From a standstill
ϐ
ϐǡ Ǧ
ward swinging your arm(s) up to the
measuring target The highest point
you reach with your lead hand is the
measurement If yoursquore wondering
what a ldquosuperhumanrdquo result is Michael
ͺ
hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF
STRENGTH POWER STAMINA AND BODY COMPOSITION
Find your baseline
to chase your best
body in 2016
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6768
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION
8202019 Muscle amp Performance - January 2016
httpslidepdfcomreaderfullmuscle-performance-january-2016 6868
SPORTS NUTRITION