By Andrew Gutman
PUT YOUR BEST LOCK AND LOAD with weight over your
1 FOOT FORWARD 2 Once your feet are in chest, it’s important to
A big bench, according to position, the next step is not let it jerk out of place.
Maddox, starts with foot to situate your torso onto This can lead to shoulder
placement. “A lot of people the bench in the correct impingements or, worse,
I see are bouncing on their spot. Maddox grabs either dropping it on your face.
toes as they bench,” he the bar or the sides of Maddox likes to press
says. “They’re not stable.” the bench and arches his the bar in what he refers
The first step to setting up back. He then places his to as an “exaggerated J”
correctly, according to the back onto the middle of motion.
world-record holder, is to the bench, with his feet With the bar starting
place your toes firmly on still planted firmly on over his eyes, Maddox
the ground behind your the ground and behind lowers the bar to right be-
knees. “You’ll get leverage, his knees. He slides his neath his chest, pauses for
you’ll get leg drive, and torso toward the bar until a beat, then drives the bar
you’ll be more stable,” his eyes are underneath up and back so it’s back
Maddox says. it. “I call this locking in,” over his eyes. This down-
While pressing, it’s Maddox says. Once you and-in-and-up-and-back
also important to drive are in place, stay in place. motion creates a J and,
through your heels, even according to Maddox,
if they don’t touch the GET HANDSY is a comfortable way to
floor. “That’s going to help 3 At this point, your bench-press weight.
generate leg drive.” feet are on the ground
behind your knees, your FOCUS ON YOUR
lower back is arched, 5 ELBOWS While
and your eyes are under- pressing, you should
neath the bar. “From think of your elbows as
there, you find your hand corkscrews, says Maddox.
placement,” Maddox “They should stay tucked
says. “Personally, I like to in at 45 degrees and flare
go shoulder-width apart, out a little bit as you lock
where my pinkie is on the out,” he says. “Think of
ring of the knurling, but football players when
everyone is different.” they fire off—they’re
To find what’s comfort- pushing with their hands
able for you, Maddox while their elbows are
suggests starting with tucked. That’s how they
your hands at shoulder generate more power.”
1 width and then moving
them an inch in or out
until it feels right. Though
it’s mostly a feel thing,
Maddox says that you’ll
know you’ve hit your grip
sweet spot when “the
weight feels evenly dis-
tributed, and it feels like
you’re utilizing all your
muscle groups.”
If you prefer to keep
your feet flat, ensure
the heels are at the STAY ON THE FOR MORE
knees or behind and 4 RIGHT PATH Well,
drive through them as Follow Maddox on Insta-
you press the bar. bar path, that is. When gram @irregular_strength.
pressing a bar loaded
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 4 9
T R A I N T E S T P I L O T By Jeff Tomko
ROW BIG OR ROW HOME without becoming hunched
over in gut-busting agony.
And despite its low-impact
reputation, the full-force push
Rowing by itself can get boring. Creating a HIIT
generated by rowing rein-
workout based around it eliminates that problem. forced its place as a power
move and not just a cardio
owing dates back to the out, adding that bit of HIIT to accessory. A misconception
Egyptians, Greeks, and a row class helps break up the is that it’s an arm movement,
Romans, but would it boredom and also burns some when rowing is more leg and
have sustained its extra calories in addition to hip drive, kind of almost like
R longevity had Zeus the 200 to 400 that rowing a seated deadlift. At least I felt
been asked to perform would in a half-hour class. stronger.
burpees between rounds? “Anything in large doses “If you want to get the best
“Are burpees involved?” may at times become monot- workout while rowing, focus
usually begins any boutique onous,” she says. “It’s why our on power,” Childs says. “So
class interrogation, and Arielle class is broken up into chunks when you row, focus on going
Childs, one of the founding and constantly varies.” harder rather than faster.”
coaches of NYC-based rowing Childs taught me quickly Oh, and about those burpees.
boutique Rowgatta (rowgatta that rowing can be spiced up Those were lodged in between
.com), quickly answered with through intensity shifts—in row rounds, tucked away in a
a resounding yes. As it turned Rowgatta’s case, it was through HIIT shift consisting of squats,
a timed base pace (think jog) thrusters, and leg raises in
followed by all-out row sprints. 30-on/30-off intervals.
The combo had me reminisc- And, quite frankly, after the
ing about high school football workout rowing provided,
wind sprints, but this time they’re not so bad after all.
T H E W O R KO U T
R O W F O R I T
Can’t get to Rowgatta? Childs
challenges you to this 18-minute
rowing and HIIT workout.
E X E R C I S E S E T S R E P S
ROW* 4–8 90 SEC.
ON, 90
SEC. OFF
DUMBBELL 1–2 AMRAP
HANG CLEAN**
DUMBBELL 1–2 AMRAP
THRUSTER**
FRONT SQUAT** 1–2 AMRAP
PUSH PRESS** 1–2 AMRAP
*Row until you reach the amount of cal-
ories burned on the Concept2 monitor:
men, 17 calories; women, 13 calories.
**For the remaining time of the 90
seconds, perform as many reps as
possible for the dumbbell hang clean, S H U T T E R S T O C K
then move to the next exercise after
each rowing round.
5 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
M O V E O F T H E M O N T H T R A I N
By Jeb Stuart Johnston
OFF THE CHAIN
To help avoid shoulder pain
during flyes, try using chains.
CHAIN
REACTION
The move will be
easier at the start
and then heavier
as the chains
ascend to the top.
WHY DO IT more tension on your pecs flye as you would with dumb-
Flyes remove reliance on from start to finish, as the bells. (If you don’t have chains,
the triceps and deltoids so chains start at chest level use a cable machine.)
you can better isolate the and extend to the floor.
chest muscle for growth. S TAY F LY E
And besides looking badass, DO IT
using chains takes some Hook a carabiner to some C H A I N F LY E
pressure off the shoulder lifting chains and connect a
E X E R C I S E S E T S R E P S
joints, increases instability D-handle to the other end. M A R I U S B U G G E
for more muscle recruitment, From there, lie back on a FLYE * 3–4 12–15
and ensures that there’s bench and perform a chest *Using moderate weight.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 5 1
T R A I N F O R M C H E C
YOU’VE BEEN
DEADLIFTING ALL WRONG
Powerlifter and strength coach JL Holdsworth
sets things straight to help you deadlift like a pro.
L Holdsworth is a up to learn more. pain if you’ve injured your
strength coach and world “Unless you’re an elite-level lower back.
champion powerlifter powerlifter, the way you’ve “This is in direct opposition
who’s squatted 905 been taught [to deadlift] is often to good form,” says Holds-
J pounds, benched 775, just wrong,” says Holdsworth, worth. “It might help you
and deadlifted 804 in founder of the Spot Athletics to safely pick up a laundry
competition. When he issues gyms in the Columbus, OH, basket, but it’s not how you
advice, it’s best to listen. So area. He mentions that physi- deadlift. Anatomically, the
when he mentioned on a cal therapists began applying lats are not built to retract or
recent episode of the Muscle pain-mitigating rehab strategies depress the shoulder blades.
& Fitness podcast, M&F Reps, to basic barbell lifts, which fil- They are meant to abduct the
that people everywhere tered down to personal trainers arms to the body.” To get it
are teaching and learning and strength coaches. Squat- right, he advises to keep your
the deadlift incorrectly, we ting low and keeping your lats shoulder blades abducted, or
took note. Then we followed tight and chest up can reduce rolled forward, and your lats
5 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
By Kevin Gray
long and tight, reaching down
H O W T O
far for the bar.
“It’s basic physics,” he says. D E A D L I F T C O R R E C T LY
“If you go chest up, it increases
the length you have to pull the STAND WITH YOUR HINGE YOUR HIPS
bar, and you’re forced to drop 1 shins a half-inch away 3 until your wrists are
your butt lower. This takes from the bar. When you pick at your knees. Then squat
away that pure hip hinge, and up the bar, it should come down. That puts you in
the hinge is what allows for straight up. If it drifts toward perfect position.
better mechanics through you or away from you, you’re
the movement.” too far from it or too close. KEEP YOUR LOWER
Holdsworth says that few 4 back flat, not arched.
people made this mistake 15 REACH YOUR ARMS
years ago. Then more people 2 down as far as you can, FINISH WITH YOUR
began visiting physical thera- staying long and tight through 5 glutes, not your back, until
pists, and PTs even started to your lats until you grip the bar. your hips are locked out.
have online presences where
they could speak to mass
audiences. “A lot these says Holdsworth. As the sports and came from smart people,
guys were really great of powerlifting, CrossFit, and so I switched the way I dead-
at rehab and super strongman became increas- lifted,” he says.
well-intentioned ingly more popular over the Then during a 2010 workout
but inexperienced years, compound lifts became with powerlifting icons Steve
when it came to more prevalent, even among Goggins and Brian Carroll, he
lifting heavy,” beginners. “The demand for was put in his place.
doing these lifts exceeded the “They looked at me like I was
supply of qualified teachers,” crazy and told me I was doing
Holdsworth adds. it wrong,” he says. “I think I’m
This even impacted Holds- a smart guy, and I still fell for
worth. After herniating a disk [the improper technique] be-
in his back in 2004, he enlisted cause it sounded good.” Once
The deadlift is a physical therapist, who gave his form was perfected, every-
a hip hinge, not
a squat, so you him those same instructions— thing fell into place—he was
should be bend- shoulder blades together, able to deadlift more weight
ing at the hips
while lifting. chest high. “It sounded good more comfortably.
AC C E S S O R I Z E
3 MOVES TO STRENGTHEN YOUR DEADLIFT
Once you’re deadlifting like a champion powerlifter, you can still hit a wall. That’s why Holdsworth
recommends the below accessory work to help drive your strength gains.
GLUTE PULL-THROUGH SUMO BOX SQUAT ROMANIAN DEADLIFT
1 Face away from a pulley 2 With a loaded barbell on 3 “The top part of a deadlift
machine and grab a low your back, widen your feet so is an RDL. Most of the benefit
cable through your legs. they’re outside shoulder width. here comes from the eccentric
Make sure that you’re using a Brace your core and squat work, which will help build
moderate to heavy amount of down to a box that’s about your deadlift,” Holdsworth
weight. Hinge back and lean 18 inches high. Pause for a says. To do it, grab a loaded
S H U T T E R S T O C K squeeze your hips through then explode up. “Really sit grip, deadlift up, and then, with
barbell with a shoulder-width
minute, keeping torso straight,
forward, then stand up and
a slight bend in your knees,
back to nail that posterior
to reinforce the proper
lower it to midshin level.
chain,” adds Holdsworth.
deadlift lockout.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 5 3
T R A I N A L L A B O U T . . .
FINDING A
PERSONAL
TRAINER
Not all trainers
know what
they’re doing.
This checklist of
key points will
ensure your coach
isn’t wasting your
time—or money.
ersonal training is
a huge business,
and it’s only getting
bigger. In 2016, the BACK OFF
P Bureau of Labor If your trainer
pushes you too
Statistics estimated that
hard, you may
there were 300,000
need a new one.
“fitness trainers and
instructors” and that the
field was expected to
grow by 10% between
2016 and 2026. Not to
mention that Instagram
and YouTube have
given way to a slew of
influencers, many of
whom sell programs to
their millions of loyal
followers. T R A I N E R T E L L S
With so many options, it
can be tough to know who L O O K F O R A N O T H E R T R A I N E R I F. . .
is worth your hard-earned
cheddar. So to help you THEY DON’T HAVE just one aspect of it.” As for
find the ideal muscle 1 A CERT which certifications to look
guru, we’ve consulted “Having a certification doesn’t for, Baldwin says the NSCA-
a pair of experienced mean you’re a great trainer— C.P.T. (National Strength and
personal trainers, grilled that’s not true—but if you take Conditioning Association–
them on what makes a your career seriously, then Certified Personal Trainer)
good trainer (and a good you’ll have one,” says Brad and C.S.C.S. (Certified Strength
client, more on that at Baldwin, C.S.C.S., M.S., an NYC- and Conditioning Coach) are
right), and then came up based personal trainer and solid, as well as either a bache-
with this five-point check- owner of Brad Baldwin Fitness lor’s or master’s degree in exer-
list. You’re welcome. (bradbaldwinfitness.com). “It’s cise science or physiology.
5 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
By Andrew Gutman
THEY’RE NOT trainer. This is generally more THEY PROGRAM
2 LIKE YOU expensive (usually hundreds 5 BEYOND YOUR
That is, they don’t align with a month), but you get a lot EXPERIENCE
your goals. “If you’re a 50-year- of access to your coach. “Your trainer should be
old mom in Dubuque, IA, Baldwin himself offers providing a decent
who just wants to get fit and exercise videos, Skype calls, stimulus [or exercise] with a
do more squats, then going meal plans, and weekly low risk of injury,” Johnston
to a guy who trains only check-ins to his clients. A says. In other words, if you’ve
200-plus-pound powerlifters cheaper option is to buy never touched a barbell
probably isn’t a good fit,” premade training programs, before and your coach has
says Jeb Stuart Johnston, an which can cost between $30 you performing back squats
NYC-based personal trainer and $100. Baldwin refers to instead of doing body-weight
and nutrition coach special- these programs as “low-ticket squats or goblet squats—both
izing in body recomposition items,” and they are popular easier regressions—then they
and lifestyle transformation among Instagram influencers. may not have your best
(jebstuartjohnston.com). “You “Those can work for some interests in mind. Baldwin,
want to find someone who has people,” he says, “but you need who works with a lot of be-
results in the population that to look at the ratio. If a trainer ginners, says that he’ll have
you fit into.” has 1 million followers but clients send videos of them
only 100 testimonials, then performing an exercise to
THEY DON’T how many people bought the him through text. That way,
3 DIG DEEP program and didn’t benefit— he can correct their form
More psychologist than diet possibly tens of thousands.” within minutes.
coach, Johnston says that the
bulk of his job revolves around
helping people, “figuring out C L I E N T C O M M A N D M E N T S
what their behaviors are that 4 T I P S T O K E E P Y O U R T R A I N E R H A P P Y
are leading to weight gain and
figuring out how to change Baldwin and Johnston list their biggest pet peeves so that you can
them.” That means working make sure you’re not causing your trainer any headaches.
to make his clients self-aware
and putting them in a position DON’T BE FASHIONABLY DON’T BE A MOTOR
to take ownership over their LATE: “Clients who show up MOUTH: “Talking is OK, but
transformation. “It all really 20 or 30 minutes late but still don’t talk so much where
comes down to them saying, expect me to do the full hour nothing gets done,” Baldwin
‘OK, this didn’t work because I are terrible,” Baldwin says. “I says. “And then they complain
didn’t do what I needed to do.’ have other clients.” Johnston when it doesn’t work.”
There’s a lot of power in that.” also can’t stand clients who Baldwin adds that similar
“call out sick.” “We are all rules apply to text. “Seriously,
THEY’RE LACKING adults. Just tell the truth,” he don’t text your trainer at
4 PROOF says. “Remember, I probably midnight and expect a
According to Johnston, how follow you on Instagram, so response. That’s happened.”
a trainer looks says nothing unless you magically got a
about their knowledge, and virus from the mechanical DON’T BE IN DENIAL:
they should have a portfolio bull you were riding at 4 a.m., “It’s no one else’s fault that
of success stories to show you. I’m guessing that the tequila you ate an entire pizza for
Baldwin agrees, adding that might be why you’re out.” dinner. Acting surprised
when it comes to hiring an on- that you’ve gained weight
line trainer, you should look DON’T CHEAT ON YOUR just kicks the can down the
beyond just testimonials. COACH: “Asking 20 people road,” Johnston says. “The
S H U T T E R S T O C K can take when looking for a you 20 answers,” Johnston the elephant in the room,
There are two routes you
for their advice will just get
sooner we can deal with
virtual coach. The first option
the sooner you can start
says. “Listen to your coach or
is to hire an actual online
get a new one.”
to see results.”
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 5 5
T R A I N T R N I A I N G M Y T H S
TAKE
A KNEE
Yes, your knees
can bend
over your toes
during squats.
Here’s why.
f you’ve ever had a barbell
on your back, then we’re
sure that someone—be it a
doctor, trainer, or fellow
I gym bro—has told you that
your knees shouldn’t pass
your toes when you squat.
This is a lie. Not only is
keeping your knees behind
your toes biomechanically
impossible, but it’s healthier
to let them track over. We’ll
get into that in a minute, but WHAT
how did this myth start? GIVES?
Not only is
THE ORIGIN keeping your knees
behind your toes
The roots of this fallacy can
biomechanically
be traced back to a study
impossible, but it’s
conducted by Duke University
healthier to let
in 1978. The study concluded
them track
that keeping the shin vertical over.
during a squat (knees behind
the toes) led to less shearing
force on the knee. While this
is technically true, increased
force alone is not a marker for
pain. Adequate stress, after all,
is what causes muscle growth
and improved cardiovascular athletes tracking their knees
endurance. Add in the fact over their toes is nothing new.
that the action of flexing your Tom Platz used to perform sis-
knees over your toes isn’t sy squats (in which you hinge his toes as he launches himself
comfortable if not practiced at the knees to place your 40-plus inches into the air.
regularly, and you have the weight onto your quad mus- As for what the science says,
ingredients for a fitness myth cles) frequently, and power- a 2013 analysis in the journal
that has stood the test of time. lifter Jordan Shallow, D.C., says Sports Medicine found that
breaking at the knees during loaded deep squats, which
WHY IT’S FALSE squats is ideal (more on that on force the knees over the toes,
Anecdotally, evidence of this page 90). Or queue up a video did not put passive tissues at E D G A R A RT I G A
myth being just that, a myth, is of LeBron James dunking and risk while squatting compared
abundant. Bodybuilders and you’ll see his knees bend over with half- and quarter-squats.
5 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
By Brian Matthews
KO T T R A I N I N G
2 MOVES TO TRY
DIRECTIONS: On your
next squat day, try these two
Patrick-approved moves after
your main workout. Do each
for 5 sets of 10 reps, and be sure
to start with little to no weight.
As you progress with the
movement, add a little weight
at a time.
KOT SPLIT SQUAT:
1 Get into a split-squat
several elite athletes, such as stance, with one leg
NFL defensive back Leonard staggered behind you
Johnson, who bounced back and one in front, but make
from an Achilles’ tear with it wider than usual. Keep
Patrick’s help. your torso up and drive
While Patrick doesn’t think your hips forward so
you should dive knees first that your front knee
into KOT training, he believes tracks all the way over
that progressively imple- your foot and your
menting movements from his back leg is almost fully
program—such as knees-over- extended. When you’re
toes lunges—will strengthen ready to add weight, do
the surrounding muscles and so by loading a barbell
connective tissue, making for onto your back.
stronger and more stable knee
joints. (See sidebar at right.) PATRICK STEPUP:
“Appropriate stress on the 2 Stand on a 6-inch box
with one foot on it and the
body can be a good thing,”
says Patrick, who likens other hovering just over
training your knees to training the edge. Bend your knee
until the heel of your
your chest muscles, where
you’d stress it and the sur- free-floating foot touches
rounding connective tissue. the ground. The knee of
your planted foot should
“That’s all we are trying to do
here with KOT movements— bend over your foot. To
add weight, load a barbell
load the joints and tissue ap-
propriately and progressively onto your back.
EXPERT OPINIONS and reap the rewards.”
Don’t try to tell Ben “Knees- Alison Synakowski, a physi-
Over-Toes Guy” Patrick that a cal therapist and manager of over the toes,” she says. “If we
deep squat or a lunge is bad Sports PT in New York, echoes do not train this movement or
for you. After suffering chron- Patrick’s sentiments. avoid it, we may reduce our
ic knee pain and undergoing “Always keeping your knees tissue’s ability to withstand
surgery to fix it, Patrick im- behind your toes when squat- the loads that we encounter
plemented a knees-over-toes ting or lunging can be detri- every day. This can increase
(KOT) training protocol to heal mental to athletes or anyone, the risk of dysfunction and
the area. As a result, his knee for that matter. Changing di- potentially lead to pain in the
became pain-free, and he took rection during sports, landing lower leg.”
his 19-inch vertical jump to 41 in a jump, or even going down- In other words: If you don’t
inches. He’s also worked with stairs requires the knee to go use it, you lose it.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 5 7
T R A I N R E C O V E R Y By Kevin Gray
SAFE SPACE TAKE IT SLOW
AND MODIFY
When you’re hurt, listen to your body, Once you’re cleared to exer-
cise—and you’ll typically be
modify exercises, and don’t stop moving.
cleared for at least some form
of movement right away—
n the past, an injury meant you either had to endure pain or ease into it.
skip your favorite exercise when something in the body went “For chronic back pain
awry. But that no longer has to be the case. By mixing up your or other issues, know that
workouts and modifying your favorite moves, you can remain you might have to modify
I active as you heal. To learn more, we spoke to Natalie E. Azar, exercises or do new things
M.D., an assistant professor of medicine and rheumatology at altogether,” Azar says. “It’s
NYU Langone Medical Center and a recent guest on the Muscle & hard to stop running or play-
Fitness podcast, M&F Reps. She specializes in joint, bone, and ing tennis if you love it, but
musculoskeletal health, so she knows what it takes to get you keep on looking. There could
back on your feet after an injury. Heed her tips: be a new exercise just around
the corner that you may end
TRY RICE icing or once you begin up really loving, so it’s good to
No, not the food. The tried- moving, you’re probably safe be open-minded rather than
and-true RICE method (rest, to continue training. mourning an activity you can
ice, compression, elevation) no longer do.”
is a good starting point after CONSULT AN EXPERT
sustaining an injury. If you have persistent pain or THINK SYMMETRY
“Injuries and pain thresholds don’t feel any better after a few Azar also recommends
are different from person to days, enlist a professional. A keeping symmetry in mind.
person,” Azar says. If your doctor will check to make sure “If you have a rotator cuff
discomfort goes away after you haven’t torn something problem, working only one
that requires surgery. Azar arm isn’t great, so avoid
says that consulting a physical shoulder work in general,”
therapist or sports medicine Azar says. “You might still be
doctor is a great option. able to do biceps or even chest
exercises with modifications,
STAY ACTIVE but mostly do core, lower
“We know through experience body, and cardio.”
and research that patients
always do better when they HIRE A COACH
remain active,” Azar says. To ensure you’re working out
“You should be physically safely and effectively, Azar
active. It could be walk- recommends enlisting the
ing, biking, swimming.... help of a personal trainer or
It’s about finding what physical therapist.
works for you.” “Another set of professional
eyes on you is invaluable,”
she says. “Discuss your issue
and ask for modifications.
They can guide you in recov-
the go-ahead,
ery and help you work within
your limitations.”
you recover.
CHECK OUT M&F REPS S H U T T E R S T O C K
at muscleandfitness.com/reps.
E F A T S O F S T R E N G T H T R A I N
By Kevin Gray
IT’S A KEGGER
Instead of tapping into one, here’s how to press a keg
overhead for shoulder strength and raw power.
anielle Vaji played softball at the University of Illinois, so
she’s always been an athlete. But it takes a different kind of
athleticism to hoist a 170-pound keg over your head. Such
was one of the challenges at the Strongest Woman in the
D World competition in August, which Vaji handily won in
the middleweight division. So she’s exactly the person you go to
for pointers on the keg press.
“I struggled at first because it seems similar to a log clean and
press, but the keg requires a different technique,” says Vaji,
who is a police officer in Dallas. She notes that having a strong
overhead press helps, but that the secret behind the keg press
is to be explosive through the hips. “It’s a dynamic movement
that requires a lot of explosive power versus just raw strength.”
PRO TIP 45-pound plates on your lap
“The key to getting it from and working on the explosive
your lap to overhead is how hip motion as you raise them
hard you can pull it into your overhead. “If you can’t get the
body,” Vaji says. “This takes hip explosion right, you can’t
a lot of strength as you move press it overhead,” she says.
it. Then you’ve really got to Otherwise, Vaji recommends
throw your hips out and up. If regular overhead presses as
you can keep the momentum well as big movements like
going and press the keg up in the back squat and deadlift
one motion, that’s easier than to build overall strength.
letting it sit on your chest.” From there, try power cleans,
as the explosive movement
NO KEG AT YOUR GYM? translates well to kegs. “The
Instead of raiding your local keg is an awkward implement
beer garden, try using a log at no matter what,” she says,
the gym. This doesn’t simulate “but presses and cleans are
the move exactly, but it does a good start to developing
require a similar motion. No the strength and movement
log? Vaji suggests holding required for the lift.”
H O W T O
PRESS A KEG
TILT THE KEG sideways, GRAB IT WITH a mixed to roll it up onto your chest,
1 squat, and pick it up. 3 grip, with one hand on the then explode through your
edge closest to your body and hips and quickly press it up
BRING THE KEG INTO the other hand grabbing the overhead in one swift motion.
2 your lap; your chest will edge farthest away. Alternatively, you can clean
already be fairly close to the the keg up to your chest, hold
floor, even with your arms PULL THE KEG close to it there for a beat, then drive
extended. 4 your body as you begin through your legs to press it.
Photograph by Brandon Ramos D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 5 9
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1 FOOD, 5 WAYS RECIPE OF THE EXPERT ADVICE FOOD FIGHT
Unlock the potential of MONTH Navigate the waters of the Black beans or pinto
nutritious winter favorite Pig out on this pork and seafood aisle with these beans? Find out which is
butternut squash, p64 kale salad, p65 essential tips, p66 the healthier choice, p69
T A E
WHAT’S
IN THE
C H E R RY O N T O P FRIDGE THIS
TART CHERRY MONTH
JUICE PROTECTS
YOUR MUSCLES
study in the British Journal of Sports
Medicine found that drinking tart
cherry juice significantly reduced
exercise-induced muscle damage
A and pain. Eric Cressey, a pro sports
trainer who has worked with top athletes
and Olympians, recommends Cherrish
cherry juice (cherrish.net) to his clients.
“Cherrish has changed the game with
recovery, pain
relief, and anti-
inflammatory
benefits,” he says.
S H U T T E R S T O C K I T ’ S J U S T N U T S N O T T O D O T H I S
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 6 1
E A T N E W S
W I N E A B O U T I T
RED WINE DRINKERS HAVE
HEALTHIER GUTS
Researchers at King’s College London
found that people who drink red
wine have better gut health and typi-
cally have lower levels of obesity and
“bad” cholesterol, compared with
those who drink white wine, beer,
or spirits. This is because red wine is
rich in polyphenols, a micronutrient
J U N K N E W S
that aids in weight loss and digestion.
AMERICANS EAT TOO MANY
LOW-QUALITY CARBS
Calories from low-quality carbs make up 42% of the
average American’s diet, according to a new report from
Tufts University. Meanwhile, the report stated, calories
from whole grains and fruits make up only 9% of the
average American diet.
E A R LY I M PAC T
UNHEALTHY DIETS SET STAGE
FOR HEALTH PROBLEMS
Children who grow up Pediatrics. Those children
in homes with limited also had a higher rate of
access to nutritious foods developmental issues,
are more likely to be though researchers did not
unhealthy at a later age, find any link to increased S H E L L S H O C K
according to a study in obesity. EATING NUTS LOWERS
OBESITY RISK
Increasing your nut consump-
tion by half an ounce could
lower your obesity risk, accord-
ing to a study in the British
Medical Journal. Any kind of
nut, the researchers said, could
replace calories from processed
meats, desserts, or refined
grains. But it has to be whole
nuts: no peanut butter. S H U T T E R S T O C K
6 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
F A S T E F A S T E A T
By M&F Editors
USE YOUR NOODLE
Whip up this healthy weeknight meal with just a few pantry staples.
HOT & SPICY 1. Cook noodles in boiling 4. Drain noodles and, while
PEANUT BUTTER water until tender. they are still hot, toss with the
NOODLES 2. In a small saucepan over peanut butter sauce in a bowl.
medium heat, whisk together Add chili, spring onions, and
peanut butter, soy sauce, sesame seeds and toss again.
SERVES 4
vinegar, oils, garlic, and ginger
14 oz udon noodles until smooth.
THE MACROS
5 tbsp peanut butter 3. Loosen the mixture with a
1 tbsp dark soy sauce little water, adding a table- 510 17g 72g 19g
CALORIES | PROTEIN | CARBS | FAT
1 tbsp rice wine vinegar spoon at a time until you are
3 tbsp chili oil left with a sauce. When it
1 tsp sesame oil comes to a steady simmer,
1 garlic clove, finely grated lower heat and keep sauce
1 piece ginger (about 1 inch), warm. MAKE IT
finely grated YOUR OWN
1 red chili, finely sliced Don’t like or can’t find
6 spring onions, udon noodles? Feel
finely sliced free to replace with
wheat or vegetable-
2 tbsp toasted
based pasta.
sesame
seeds
C O U RT E S Y O F H O M E C O O K E D P R O D U C T I O N S
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 6 3
E A T 1 F O O D , 5 W A Y S By Anthony O’Reilly
MAKE BURRITO BOATS
BUTTERNUT SQUASH 3 A low-carb Taco Tuesday
awaits! Halve and deseed
1 small squash per person,
This winter favorite
MAKE SPAGHETTI then drizzle with olive oil
is a nutrition and 1 If you have a spiralizer, and roast in a 425°F oven for
flavor powerhouse. simply peel a butternut 30 minutes. Let cool slightly
Here’s how to unlock squash, chop off the top and before scooping out most of
the filling, leaving a ½-inch
tail, deseed it, and follow
its potential. the product’s instructions. border around the edges.
No spiralizer? Cut a peeled Stuff with your favorite
t may make for a great squash lengthwise and de- taco fillings—ground beef or
centerpiece at your dining seed it. Place cut-side down turkey, corn, black beans, and
room table, but you’re and roast in a 400°F oven for whatever else you’re craving.
better off eating butternut 40 minutes. Then scrape with Top with cheese and melt in
I squash than staring at it. a fork to create noodles. Toss the oven. Then top with salsa
For starters, just one cup of with tomato sauce or butter, and sour cream.
cubed butternut squash Parmesan cheese, and herbs.
yields you only 63 calories MAKE A MEATLESS
and 16 grams of carbs. It also ADD BACON AND 4 CHILI
has almost three times the 2 CHEESE Sauté 1 lb cubed squash in
recommended daily dose of Preheat your oven to 425°F, olive oil with chopped bell
vitamin A, which supports then toss 1 lb cubed squash peppers, minced garlic,
vision, bone growth, and with 2 tbsp olive oil, 2 minced kidney beans, and canned
healthy skin. And the fruit— garlic cloves, and 2 tbsp tomatoes. Add 2 cups water
yes, fruit—is a great source of chopped thyme in an oven- and chili spices, then bring
potassium and safe pan or skillet. Season to a boil before simmering
magnesium. with salt and pepper, and add for 25 minutes. Top with
½ lb chopped bacon. Cook shredded cheese, Greek
for 20 minutes, then top with yogurt, and green onions.
mozzarella and Parmesan
and bake until VEGGIE-FY YOUR MAC
cheese is melty. 5 AND CHEESE
Sauté minced garlic and
crushed red pepper for
30 seconds, then add
1 lb cubed squash and
cook for 10 minutes,
mashing and stirring
frequently. Stir in
⅔ cup half-and-half
and 1 tbsp sage and
cook for 2 minutes.
Remove from heat
and add to cooked
pasta along with
NICE TO bacon and
“C” YOU ½ cup grated
One serving of pecorino
butternut squash has cheese.
close to half your daily
dose of vitamin C. G E T T Y I M AG E S
/ D E C E M B E R 2 0 1 9
R E P I C E O F T H E M O N T H E A T
By M&F Editors
PIG OUT ON SALAD HEART-Y
FOOD
The American Heart
This easy salad is light on preparation but heavy on flavor. Association says
pork tenderloin
PORK QUINOA 1. Combine 3 tbsp vinegar then meets the criteria for
“heart-healthy” food.
SALAD WITH and 2 tbsp oil in a large ziplock cover
bag. Add pork and marinate
and set
CHERRIES AND in the refrigerator, turning aside.
BALSAMIC occasionally, at least 4 hours 6. Cut pork into
R E C I P E A N D P H O T O C O U RT E S Y O F T H E N AT I O N A L P O R K B OA R D
VINEGAR or overnight. 1-inch pieces. In a large bowl,
2. Preheat oven to 425°F. combine pork and any cook-
SERVES 4 3. Remove pork from mari- ing juices with quinoa, cher-
nade, place it on a rimmed ries, scallions, and 2 tbsp
5 tbsp balsamic vinegar baking sheet, and season with almonds. Gently stir in kale,
3 tbsp olive oil salt and pepper. Discard remaining 2 tbsp vinegar, and
1 lb pork tenderloin, marinade. remaining 1 tbsp oil. Add
trimmed 4. Roast pork until internal more vinegar, oil, salt, and
Salt and pepper temperature reaches between pepper to taste.
1 cup quinoa 145°F (for medium-rare) and 7. Garnish with remaining
¾ cup dried tart cherries 160°F (for medium) on a meat 2 tbsp almonds.
6 scallions, thinly sliced thermometer, about 25 to 30
¼ cup sliced toasted minutes. Let rest 10 minutes.
THE MACROS
almonds 5. Cook quinoa according to
2 cups shredded kale or package directions. Drain any 480 38g 36g 20g
CALORIES | PROTEIN | CARBS | FAT
baby spinach liquid that hasn’t absorbed,
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 6 5
E A T E X P E R T A D V I C E
NAVIGATING THE WATERS
We break down the market’s safest seafood options.
ish, shellfish, and
other aquatic
creatures should
have a place in your
F fridge. Not only do
federal health guide-
lines recommend that
adults eat a half-pound
of seafood per week, but
it’s also packed with
protein, healthy fats,
and plenty of vitamins
and minerals.
Some people often
have concerns about
seafood, though, and
rightfully so. Certain
brands and species have
high mercury levels,
which in high doses
can lead to numbness,
memory problems, and
depression, to name
a few ailments. Not to
mention that pesticides,
diseases, and an abun-
dance of plastic in our
oceans have polluted
millions of fish through-
out the world, making SHRIMP SARDINES
certain ones unsafe for 1 Q In a 3.5-ounce serving 2 Q Sardines are cheap
human consumption. of shrimp, you get 24 grams of and have 23 grams of protein
Luckily, Seafood Watch protein, only 99 calories, and per 3.75-ounce can. They
(seafoodwatch.org) minimal mercury. also have one of the lowest
keeps track of the health- BEST CHOICES: Opt for giant mercury levels among all
iest varieties of seafood freshwater prawns farmed in seafood, with most brands not
available to consumers. indoor recirculating tanks, having any detectable levels.
The group’s guidelines which are free of disease and BEST CHOICES: Seafood
for seafood safety are chemicals. Other best options Watch recommends Atlantic
largely recognized as the include giant tiger prawns and herring sardines caught in
industry standard. Northern Canadian shrimp. the northwest Atlantic Ocean
Here, we break down WORST CHOICES: Argentine red, near the U.S.
some of its recommen- blue shrimp, and giant tiger WORST CHOICES: Avoid Brazil-
dations for the best prawns caught in ponds. ian-, Pacific-, and European-
seafood options on the These habitats are prone to caught sardines. Not for
market, as well as the overfishing, and they some- health reasons, but because S H U T T E R S T O C K
best and worst sources times have chemicals you there’s a lack of sardines in
for them. want to steer clear of. these areas already.
6 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
By Anthony O’Reilly
TILAPIA SALMON SCALLOPS
3 Q There are 26 grams of 4 Q This bodybuilding 5 Q Scallops are expensive,
protein in 3.5 ounces of tilapia classic boasts 40 grams of but they’re worth it every
and only 128 calories, so it’s protein per 7-ounce fillet with now and then just for the
a great choice for anyone minimal mercury levels. flavor alone. They have the
looking to lose some weight. BEST CHOICES: Atlantic salmon lowest mercury levels of any
It has a moderate amount of farmed in indoor recirculat- commercial seafood product,
mercury, but not high enough ing tanks or the Nordic Blu and a 3-ounce serving packs
that you can’t eat it two to brand produced by the Salten 20 grams of protein and fewer
three times a week. Aqua Group in Norway. These than 100 calories.
BEST CHOICES: Your best bets tanks have fewer diseases BEST CHOICES: You have many
are Mozambique tilapia raised circulating among them. options when it comes to
in indoor recirculating tanks WORST CHOICES: Salmon raised scallops, including Atlantic
and red Nile hybrid tilapia in Canada near the Atlantic calico, common Japanese,
from Ecuador. Ocean, Norway (excluding Icelandic, Peruvian.... The list
S H U T T E R S T O C K tilapia from China, as there’s There is an overuse of chemi- Watch doesn’t have any type
Blue Circle Foods and Nordic
WORST CHOICES: Avoid any
goes on.
WORST CHOICES: Seafood
Blu brands), and Scotland.
evidence that illegal antibiot-
of scallop on its “avoid” list.
ics have been found in fish.
cals in these environments.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 6 7
E A T S U P P O F T H E M O N T H By M&F Editors
MASS IN A HURRY NEW FORMULA
QuickMass still provides
grams of protein per
Fuel your bulking season with the best lean 1,010 calories and 60
mass gainer on the market. serving. However, its new
formula contains 60%
f you want to pack on To be exact, the average less sugar and improved
muscle to your frame—and active person needs to flavor, available in Vanilla,
the fall and winter months consume 3,500 calories—the Chocolate, Cookies and
are usually when most amount in a pound—of extra Cream, and Strawberry-
I people opt to—then you food to gain a pound per Banana. Its carb blend
need to do two things: Lift month. This can be hard for includes healthy sources
hard and eat a lot. For folks who are already like high-molecular
most folks, getting scarfing down plates of weight maltodextrin,
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QuickMass just needs QuickMass is always
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TRY IT
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/ D E C E M B E R 2 0 1 9 S H U T T E R S T O C K
F O O D F I G H T E A T
By Anthony O’Reilly
BEAN
THERE,
DONE
THAT
What’s a better
burrito filling: black
or pinto beans?
f you’ve ever been—or, if you’ll
pardon the pun, bean—to a
certain burrito-centric fast-
food restaurant, you’ve been
Iasked the following question:
black beans or pinto beans?
Beans do more than just add
some flavor to your bowl or
tortilla—they’re rich in protein
and various vitamins and micro-
F I G H T C A R D
nutrients like vitamins B1, B6, E,
and K. But is one more nutritious PINTO BEANS VS. BLACK BEANS
than the other?
Registered dietitian and Per 1 cup serving
nutritionist Malina Malkani
says it’s a close call between the
two. “As long as black and pinto
beans are prepared without
excess salt, sugar, and/or fats,
both are exceptionally healthy
choices,” says Malkani, a spokes-
person for the Academy of Nu-
trition and Dietetics and creator
of the Wholitarian Lifestyle. “It’s
helpful to know that both black
and pinto beans contain about 15
grams of protein each per cup, as
well as about 15 grams of fiber.”
Black beans hold a slight
advantage over pinto because
of their high anthocyanin and
flavonoid content, both of which
help the body fight inflamma-
S H U T T E R S T O C K crease the risk of obesity. They W I N N E R : B L A C K B E A N S
tion, ward off cancer, and de-
also have slightly fewer calories
and less fat.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 6 9
E A T M E A T L E S S By M&F Editors
UMAMI EGGPLANT
Satisfy all your taste buds with
this easy weekday dinner.
ggplant is best served
with sauce and cheese—
but if you’re lacking those
ingredients, this recipe is
E a quick and easy way to
use up everyone’s favorite
nightshade. And because
umami is in the name, all your
taste buds will be satisfied by
the end of this meal. Serve
over your favorite grain.
SERVES 4
1½ lbs eggplant, cut into cubes
1 tbsp vegetable oil
⅓ cup red or white miso
paste
4 tsp freshly grated ginger
2 tsp sesame oil
1 tsp soy sauce or tamari
1 tsp distilled white vinegar
¼ tsp freshly ground black
pepper
1. Preheat oven to 425°F. Coat
eggplant cubes with oil and
place on a parchment-paper-
lined baking sheet. Bake 20
minutes, or until tender.
Remove eggplant and set
oven to broil.
2. Mix remaining ingredi-
ents with 1 tbsp water in
a bowl. Toss eggplant
SLIMMING
cubes with sauce,
Because it’s low in
return to baking
calories and high
sheet, and broil 3 to 4
in fiber, eggplant
minutes, or until
is great for
weight loss. golden and charred.
3. Serve over grain of
your choice.
THE MACROS
361 26g 6g 4g S H U T T E R S T O C K
CALORIES PROTEIN CARBS FAT
7 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
GOT
PAIN?
COMPRESSION KNEE SLEEVE
RECOVERY 4D STRETCH
RELIEF FABRIC
NOW AVAILABLE AT
BEFORE WE CLOSE THE BOOKS ON 2019, LET’S
REMEMBER THE BEST MOMENTS—FROM THE MOST POPULAR DIETS
TO WORLD-RECORD SQUATS TO EVEN MORE DWAYNE JOHNSON.
B Y M & F E D I T O R S
THE GAME CHANGERS received mixed reviews. Vegans who produced the movie, for
PLANT EATERS CAN COMPETE WITH THE BEST praised the film for showing that being hypocritical, as the Oak
The highly anticipated documen- you don’t need to rely on steak and relied on animal-based products
tary, chronicling the rise of elite eggs to excel in weightlifting and during his prime, and some saw
athletes who eat plant-based diets, other sports. But some athletes his participation in the film as a
was released in September and criticized Arnold Schwarzenegger, publicity stunt.
7 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
GET
PAIN
RELIEF
RECOVERY
RELIEF
COMPRESSION
KNEE SLEEVE
WRESTLEMANIA’S MAIN EVENT is oftentimes historic for the way
it ends, but 2019’s was special before the bell had even rung.
For the first time in its 35-year history, a women’s match closed out
the Show of Shows. “The Man” Becky Lynch, Charlotte Flair, and NOW AVAILABLE AT
Ronda Rousey put on an entertaining Triple Threat match, which
C O U RT E S Y O F W W E titles. Although some complained Mania ran a little long this year, it
ended with Lynch capturing the WWE Raw and SmackDown Women’s
was great to see women have their time to shine.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 7 3
THE YEAR IN FITNESS
INSTAGRAM AIMS TO commercial offer, such as a discount evidence shows carnivore dieters to
PROTECT MINORS code, Instagram will remove it from be leaner, faster, and stronger. That
THE SERVICE CLEANS UP ITS ACT the site. A great move to restrict said, the research is still out, so we’d
In a move praised by body-positivity posts on products that don’t work. recommend steering clear.
advocates, Instagram in September
rolled out a feature that allows users
to report posts they believe pro- CARNIVORE DIET ELIUD KIPCHOGE
mote weight-loss products—such as WE’RE STILL SKEPTICAL ABOUT THIS ONE THE KENYAN BREAKS THE TWO-HOUR
Kardashian-endorsed diet teas—and Popularized by Shawn Baker, MARATHON BARRIER
cosmetic procedures to those under M.D., in late 2018, the carnivore On Oct. 12, Eliud Kipchoge com-
18. Two things can then happen: diet restricts your food intake to pleted a marathon in an impressive
Either Instagram will restrict minors only animal products—meats and 1 hour, 59 minutes, and 40 seconds,
from seeing posts that encourage butters. No veggies. No fruits. No shaving 45 seconds off his last best,
people to buy a product or proce- alcohol or juices. Just meat. Though in Vienna, Austria. The history-
dure or, in the case of deceptive common sense would tell us to run making performance wasn’t counted
claims about a product and links to a in the opposite direction, anecdotal as an official record since it wasn’t
completed in an open marathon,
and Kipchoge had a deep rotation of
professional pacesetters. Neverthe-
less, Kipchoge still made history and
pushed the boundaries of human
performance.
FAUX MEAT
MEATLESS BURGERS EXPLODE
ONTO THE FOOD SCENE
A few years ago, Impossible and
Beyond burgers were something of
a specialty item that only hardcore
vegans knew about. Now it’s almost,
ahem, impossible to not find them
in just about every eatery you enter.
2019 saw several chain restaurants—
including Dunkin’ and Burger
King—offer the “fake meat” patties
for the first time, and many others
have begun testing them in specialty
markets. However, concerns have
been raised over whether the patties
are actually a healthier alternative
to beef, or if it’s all just a market-
ing ploy. Either way, it’s clear these
imitation burgers will be around for
quite some time.
THIS YEAR’S OLYMPIA Weekend in September provided plenty
of entertainment for fans as Brandon Curry became the 15th A-ROD AND J.LO
Mr. Olympia, while in the 212 Olympia, Kamal Elgargni took Flex THE FITTEST CELEBRITY COUPLE
Lewis’ vacated crown. The biggest surprise was the last-minute visa Alex Rodriguez and Jennifer Lopez
granted to Iranian bodybuilder Hadi Choopan, who placed third in the redefined the term “power couple”
open division in his first Olympia. by showing off their killer cou-
ple’s workouts on their Instagram C H R I S N I C O L L
profiles. They even stuck together
7 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
GET
PAIN
RELIEF
THE PATRIOTS BID farewell to their favorite bro, tight end Rob
Gronkowski, who retired in March. After nine seasons, he left
the NFL with three Super Bowl rings and 521 receptions for 7,861
yards. But also a torn ACL, a torn MCL, a broken back, multiple her-
nias, and plenty of broken bones and concussions. (Gronk told CBS
News that he believes the number is near 20.) So what’s his next
move? Becoming an advocate for a CBD brand (CBDmedic), of course.
through a 10-day no-sugar, no-carbs Eagle has defended his title against
challenge in January. In September, Dustin Poirier, whom he choked out
ENHANCE
A-Rod announced a partnership in Round 3, bringing his record to
with the Fitplan workout app to 28–0 and ascending to the No. 1 spot RELIEF
make his workouts more widely on the UFC’s pound-for-pound list.
available to the public.
ATHLETIC
THE KETO DIET
KHABIB WE CUT THROUGH THE FAT COMPRESSION
NURMAGOMEDOV The keto diet is nothing new to
THE EAGLE SOARS AWAY WITH UFC GOLD the fitness industry, but it enjoyed NO-SHOW SOCKS
While Conor McGregor was off even more publicity in 2019.
kissing babies and shaking hands Thousands of everyday people
(read: assaulting buses and smash- showed off body transformations
ing fans’ cellphones), UFC light- achieved through following the NOW AVAILABLE AT
weight Khabib Nurmagomedov was popular diet, and countless celebri-
off laying waste to his opponents ties also voiced support for it. Hell,
S H U T T E R S T O C K 2018. Nurmagomedov smashed considering making it mandatory for
before the two finally met in October
even the U.S. military has been
Mystic Mac and choked him out in
armed forces members. On the other
the fourth round. Since then, the
hand, various studies released this
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 7 5
THE YEAR IN FITNESS
CHRIS HEMSWORTH, JOSH Brolin, Sebastian dic relief, and plenty of emotional moments. This was
Stan, Bradley Cooper (OK, he only voiced a the film Marvel fans had waited more than a decade
raccoon), and many other ripped superheroes were all for, and it was well worth the wait. It will also live in
on the big screen in the biggest movie ever made. The the history books for quite some time, as it became
Russo Brothers brought the historic 11-year Infinity the highest-grossing movie ever, grossing $2.79 billion
Saga to a tidy end with awesome fight scenes, come- and surpassing Avatar’s decade-long run at the top.
year showed that there are several launching both a clothing line McGregor, who is 1–3 in his last four
health risks associated with keto, with designer David Heil (August fights, felt like he needed a win.
such as increased cholesterol levels McGregor) at the end of 2018 and
and the possibility of a higher risk of a whiskey (Proper Twelve) at the
certain cancers. beginning of 2019, the Irishman has OLD-MAN STRENGTH
also racked up multiple court ap- WE LOVE THESE RETRO FILM STARS
pearances—first in April of this year 2019 proved that you can never go
CONOR MCGREGOR for smashing a fan’s phone in Miami, to the well too often when it comes
A NOTORIOUSLY CRAPPY YEAR and then last August when TMZ re- to action franchises, as Sylvester © M A RV E L S T U D I O S 2 0 1 9
UFC superstar Conor McGregor is leased a video of McGregor hitting a Stallone and Arnold Schwarzeneg-
known for his stylish suits, and now man in a Dublin bar for not wanting ger reprised their iconic 1980s roles.
as of 2019, his civil suits. Between to sample his whiskey. Hey, maybe Arnold is back once again as the
7 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
Terminator in Terminator: Dark common? They both squat more
Fate, while Stallone returned to than you. In March, Williams,
the big screen as John Rambo in who competes in the 120-plus-
Rambo: Last Blood. Is it the last? We kilogram weight class, squatted
won’t believe it until we see the last 1,080 pounds wearing nothing
drop of blood from these franchises. more than a belt and knee sleeves,
making it the heaviest raw squat
ever recorded. In the female GET
ANDY RUIZ division, 84-kilogram (189-pound)
BODY FAT, FODY SCHMAT powerlifter Lawrence squatted
Andy Ruiz, who was a 25–1 under- 546 pounds, which was good
dog in his fight against the chiseled enough to win IPF (International
Anthony Joshua, proved to both Powerlifting Federation) Worlds. PAIN
gym rats and couch potatoes that
anyone at any body-fat percentage
can become heavyweight champion SPIKED SELTZERS
of the world. In the seventh round of CLAW IS LAW, BABY RELIEF
their last-minute fight, Ruiz stunned In 2019, spiked seltzer—which
the world with a knockout over clocks in on average at 100 calories
Joshua and became the first-ever and 5% alcohol by volume (ABV)—
Mexican heavyweight champion. made a major splash in the beverage
Like his waistline, upsets don’t get market. According to Market Insid-
much larger than the one scored by er, analysts at UBS predict that this
the then-268-pound Ruiz. Fluke, $550 million beverage will be worth
perhaps? We’ll find out when a leaner $2.5 billion by 2021. Big brands like
Ruiz and Joshua square off for a Pabst Blue Ribbon and Natty Light
rematch on Dec. 7 in Saudi Arabia. have hopped on the wagon, produc-
ing low-cal seltzers with even higher
ABVs as a way of competing with
SARMs established brands like Truly and
THE NEW PED ON THE BLOCK White Claw—which make up 85% of
You’ve heard—and joked about— all spiked seltzer sales.
steroids, of course, but are you
familiar with selective androgen
receptor modulators? SARMs, as DWAYNE JOHNSON
they’re more commonly known, are YOU DIDN’T THINK THAT WE FORGOT ENHANCE
synthetic drugs that are designed to ABOUT THE ROCK, DID YOU? RELIEF
have similar effects to testosterone, It seems that every year is a good
and they’ve been appearing online year for Dwayne Johnson, but
and in news headlines more often 2019 was a great one. He starred
ATHLETIC
this year. SARMs have been banned in Fast & Furious Presents: Hobbs
by the WADA and the NCAA, and & Shaw alongside Jason Statham COMPRESSION
elite athletes like NFL players Nevin and Jumanji: The Next Level with
Lawson of the Oakland Raiders longtime partner in crime Kevin NO-SHOW SOCKS
and Taylor Lewan of the Tennessee Hart. The Rock also expanded upon
Titans have faced suspensions for his Under Armour collection with
using the SARM ostarine this year. the release of Iron Will. Oh, and he
announced yet another upcoming NOW AVAILABLE AT
venture: his own tequila brand,
RAY WILLIAMS AND which will be released in 2020. But
AMANDA LAWRENCE perhaps the most exciting thing he
SQUATTER’S RIGHTS did this year was marry longtime
What do powerlifters Ray Williams girlfriend Lauren Hashian in a
and Amanda Lawrence have in scenic ceremony in Hawaii.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 7 7
> The smartest, simplest
way to get the upper body
you’ve always wanted?
Use some dumbbells—
and this routine.
B Y M & F E D I T O R S
/ / / P H O T O G R A P H S B Y P E R B E R N A L
2 0 1 9 N E W Y O R K
P R O M E N ’ S
P H Y S I Q U E
C H A M P
KYRON
HOLDEN
Birth Date:
May 17, 1990
Height: 5'10"
Weight: 210 lbs
Instagram:
@kyron_igm
BUILD BIGGER PECS
E LOVE THE
barbell bench
press as much
as you do, but
just because
you’ve been
doing it every
Monday night
since high 1
school doesn’t mean you can’t
change it up every once in a while.
Pressing with dumbbells is safer
for your shoulders and activates
more pectoral muscle, which
means more focused training di-
rectly on your chest. Plus, at times
when a home or hotel gym is all
you have access to, dumbbells are
the best weapon you’ve got. Follow
this routine for four weeks, and we
bet you’ll add as much as another
quarter-inch to your chest.
HOW IT WORKS
Q Dumbbells don’t let you go as
heavy as barbells, so don’t fight
it—instead, follow this workout,
which focuses on higher reps
and keeping the muscles under
constant tension so they work to
exhaustion. Dumbbells also let you
train your muscles through a larger
range of motion—pressing with a
barbell cuts you off a few inches
short—and they correct strength
imbalances between sides. If you
find yourself in a gym so bare-
bones that the dumbbells you have
still aren’t heavy enough to provide
enough challenge, simply perform
your reps more slowly. In your race
for bigger gains, slow and steady
sometimes is the fastest path.
DIRECTIONS
Perform the workout once a week,
resting at least a day before and after
any shoulder training. Exercises marked
A, B, and C are done in sequence, so
you’ll perform 1 set of each without rest
in between.
8 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
2
1 2 3
INCLINE SQUEEZE PRESS DUMBBELL FLYE
DUMBBELL PRESS Sets: 3 Reps: 8–10 Rest: 90 sec. Sets: 2 Reps: 12–15 Rest: 90 sec.
Sets: 3 Reps: 10–12 Rest: 90 sec. Lie back on a bench with a dumbbell in Lie back on a flat bench holding a dumb-
Set an adjustable bench to a 45-degree each hand. Press the dumbbells into bell in each hand over your chest. Spread
angle and lie back against it with a each other as hard as you can, as if you your arms apart and lower the dumbbells
dumbbell in each hand at shoulder level. were crushing something in between out to your sides until you feel a stretch in
Press the weights over your chest. them. Keep the tension as you lift the your pecs. Squeeze your pecs as you
weights over your chest. bring the weights together again.
3
Shot on location at Coast Fitness South Bay, Hawthorne, CA D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 8 1
BUILD BIGGER PECS
4a
4b AFTER DUMBBELL PRESSING,
PUSHUP VARIATIONS ARE
THE BEST CHEST BUILDERS.
4A
DECLINE PUSHUP
Sets: 1 Reps: As many as possible Rest: 0 sec.
Get into pushup position with your
hands just outside shoulder width and
place your feet on a box or bench so
your body angles toward the floor.
Lower your body until your chest is
about an inch above the floor and
then press up. Stop a rep or two shy
of your max.
4B
PUSHUP
Sets: 1 Reps: As many as possible Rest: 0 sec.
Immediately move your feet to the floor
after your last rep of decline pushups
and perform pushups normally. Stop a
rep or two shy of your max.
4C
INCLINE PUSHUP
Sets: 1 Reps: As many as possible Rest: N/A
Turn around and place your hands on
the box or bench and get into pushup
position so your body is inclined.
Perform pushups at that angle
to failure.
4c
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 8 3
The keys to a lean body are
variety and intensity—and
this workout is your open
door to lasting fat burn.
Employing a mix of workout
tools, such as a stability
ball, a kettlebell, and
dumbbells, IFBB bikini pro
Etila Santiago shows you
how to get ripped.
B Y C A T P E R R Y / / /
W O R K O U T B Y G I N O C A C C A V A L E / / /
P H O T O G R A P H S B Y C H R I S N I C O L L
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 8 5
FULL-BODY FAT LOSS
PUSHUP
Works: Chest, core, shoulders
Place your hands underneath your
shoulders, with your back flat and core
tight. Keeping your elbows tucked in at
45 degrees, lower yourself down until
your chest is about an inch above the
floor. Then drive through your palms to
push yourself back up.
Perform 2 sets of 20 reps.
SQUAT JUMP
Works: Core, calves, legs
Stand tall with your feet shoulder-width
apart. Sit back and squat down until
your thighs are parallel to the floor, then
H A I R & M A K E U P B Y C H R I S TA L L O R E T O
explosively stand back up and jump so
that your feet leave the ground. Land
back in an athletic position softly so you
don’t strain your joints.
Perform 2 sets of 25 reps.
8 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Shot on location at Filthy Power Gym, Las Vegas, NV
DUMBBELL
BENCH PRESS
AND BALL LIFT
Works: Chest, core, inner thighs
Hold a dumbbell in each hand, elbows
bent 90 degrees, and place a stability
ball between your ankles with your
legs extended. Lie back on a bench.
Press the dumbbells upward, extend-
ing your arms, and simulta neously lift
the ball by squeezing your inner thighs
until it reaches the dumbbells. Lower
the dumbbells and ball back to the
start position at the same time.
Perform 3 sets (with 20, 16,
and 12 reps), increasing the
dumbbell weight as the reps
get lower.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 8 7
BENCH HOP-OVER
Works: Shoulders, core, quads,
hamstrings, calves
Stand on the left side of a bench with
your knees bent and feet together.
Grasp the bench on each side approxi-
mately 8 inches from the end. Pulse
your knees downward, then propel
yourself laterally over the bench. Land
on the balls of your feet with your
knees soft. Repeat movement, jumping
laterally to the left. Avoid pausing more
than a second on each side to keep
movement constant.
Perform 2 sets of 20 jumps per
side.
HAMMER AND floor. Extend right arm upward while also
FLUTTER lifting your left leg up just shy of 90
degrees. In one smooth motion, return
Works: Triceps, abs right arm and left leg to start position and
Lie back with your legs extended (to add immediately perform the same movement
difficulty, keep feet about 6 inches off the with your left arm and right leg. Keep your
floor), holding a dumbbell in each hand arms and legs moving continuously as a
with palms facing ears. To make it more unit for the entire set.
challenging, lift your head slightly off the
Perform 2 sets of 15 reps per side.
8 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
FULL-BODY FAT LOSS
DUMBBELL
REVERSE LUNGE
Works: Arms, core, legs
Hold a dumbbell in each hand and step
back with your right leg until your knee
is about an inch from the ground and
your front leg is bent at a 90-degree
angle. Make sure your torso is straight
and your chest is up, then drive through
your toes to bring your right leg back
up to the start position, then repeat
on the other side.
Perform 2 sets (1 of 16 reps, then
1 of 12 reps) per leg.
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 8 9
> Powerlifter and chiropractor Jordan Shallow walks
you through a five-move progression to prime you for
B Y M & F E D I T O R S / / / P H O T O G R A P H S B Y E R I C A S C H U L T Z
COUNTERBALANCE SQUAT
“This is a hard variation to heavier weights, this can be chest up and back straight.
screw up, because the limiter dangerous.” Be sure to bend at the knees
here isn’t the strength of your DO IT: Stand with your feet and let them move forward
legs or hips but rather your shoulder-width apart holding a over your toes.
shoulders,” Shallow says. “When light plate in both hands. SHALLOW SAYS: “As you sink
we have our arms extended at Extend your arms so that down into the squat, allow
length, what we’re going to do they’re parallel to the floor and your knees to really travel
is cue our body to break at the the plate is straight out in front forward and try to have
knees first, as opposed to sitting of you. Now brace your core minimal movement through
back with our hips first. With and squat down, keeping your the hips and pelvis.”
WALKING LUNGE
GRAB THE BELL
“Starting a squat progression that both your back and front
with a lunge seems a little differ- legs bend at 90 degrees. Drive BY THE HORNS
ent, but as a general rule, if you through the heel to return, and
can’t stand on one leg, then you start the next rep by lunging LITERALLY. When
have no business squatting on forward with the opposite leg.
performing kettlebell
two,” Shallow says. SHALLOW SAYS: “Allow that knee
squats, hold the bell by the
DO IT: Keeping your chest up to travel over the toes, and, handle, or horns, at chin
and torso straight, lunge for- keeping that lead heel on the
level with both hands.
ward with one leg, taking a long ground, make sure that the back
step forward and out. Squat so hip stays rotated inward.”
9 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Shot on location at Iron Culture, Cedar Knolls, NJ
GOBLET SQUAT
“Similar to the counterbalance DO IT: Hold a kettlebell by the back. Go down as deep as what
squat, the goblet squat has us handles and keep it tucked feels comfortable for you.
adjust how we load the weight,” in underneath your chin and SHALLOW SAYS: “The goblet load
Shallow says. “You’ll still want to close to your body. Squat down, is going to allow us to stay up-
make sure that you’re breaking bending your knees, and allow right. You’ll have good posture
at the knees.” your hips to sink down and throughout the movement.”
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 9 3
JORDAN SHALLOW
FRONT SQUAT
“Here, we’re going to load up your collarbone. Now cross these with the traditional
a barbell,” Shallow says. “With your arms to stabilize the bar. front rack position—with the
the front squat, we’ve just Tighten your core and squat shoulders and elbows up and
progressed the center of mass down, keeping your torso high—but if you lack the
from being anterior, or in front straight and knees out. Once requisite mobility, then go for
of us, to moving it closer in.” you’ve gone as low as you the genie or bro rack. This is
DO IT: Place a bar across your can, drive back up by pressing where you position the bar
upper chest so that it’s sitting through your heels. across your delts and cross
on your shoulders, right against SHALLOW SAYS: “You can do your arms.”
9 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
HIGH-BAR SQUAT
“This is the most traditional kind width grip, or a little wider if that’s SHALLOW SAYS: “A lot of people
of back squat that you’re going more comfortable for you. Then, shrug into the bar and flare
to see in most gyms,” Shallow as you’ve been practicing with their elbows back as the weight
says. “For these, there should be the other variations, bend at the gets heavy. That’s going to
a big emphasis on keeping the knees to drop your hips down create a vector of force pushing
elbows under the bar.” into “the hole,” keeping your you forward as you begin to
DO IT: Position a loaded barbell chest up and back straight. Squat fail. We want to configure our
so that it sits on your trap mus- as low as you can and then drive bodies so that we’re only going
cles. Grip the bar with a shoulder- back up through the heels. straight up and down.”
D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 9 5
DEATH RACE:
P R E S E N T E D B Y
ROUND 2 > Eliminated after 27 hours in 2017,
M&F ’s chief content officer returned
to Vermont for another beatdown.
B Y Z A C K Z E I G L E R / / / P H O T O G R A P H S B Y E R I C A S C H U L T Z
DEATH RACE 2.0
OURS INTO THE
2019 Spartan Death 1
Race, I’m waist-deep in
a frigid pond looking
for my backpack. Had I
waterproofed my food
and electrolyte supply,
my wet bag wouldn’t
H be a big deal. But I
forgot to do that, which made
refueling a challenge a day or so
into the race—and staying hydrat-
ed and energized is key to survival
when you’re dragging yourself
stomach-first across an open field
in 90-degree heat, doing exercises
while handcuffed to a stranger,
and hiking 30 miles while on a
scavenger hunt—all on no sleep. I
lasted 33 hours, six more than my
previous best—others finished at
around 68 hours. So why return
for Round 2 and why am I already
training for next year? Because I
buy into what DR co-founder Joe
De Sena claims: “The Death Race
isn’t a race—it’s a transformation.”
WTF IS THE SPARTAN
DEATH RACE?
Q The toughest adventure race—
period. De Sena hosts the annual
event in July on a 700-acre farm
in Pittsfield, VT. Racers don’t
know when the event starts or 2
ends, what tasks they’ll be doing,
or how many hours they’ll be
going nonstop without sleep. (It’s
usually between 40 and 70.)
THE RULES
Q Safety first. If the medic pulls
you, you’re done. Other info—
mandatory gear, skills, knots to
learn, etc.—is given via social
media and/or email. At the event,
what you pack is what you have
access to for the duration of the
race. During tasks, creative prob-
lem-solving and teamwork are
either rewarded...or can get you
into trouble for insubordination.
9 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
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