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Inside
FEBRUARY 2020




VOL. 81 | NO. 2


IN EVERY ISSUE

FROM THE CHAIRMAN
FROM THE EDITOR
FROM OLYMPIA HQ
ASK



























































STEVE
COOK








SECTIONS

29 EDGE 43 TRAIN 59 EAT 142 FLEX P E R B E R N A L

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F R O M T H E C H A I R M A N






MODEL




CITIZEN CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER




David Pecker
Steve Cook was an CHIEF CONTENT OFFICER EVP/GROUP PUBLISHING DIRECTOR

unknown until Zack Zeigler Chris Scardino
EDITORIAL ADVERTISING & MARKETING
Muscle & Fitness MANAGING EDITOR Brian Good ASSOCIATE PUBLISHER, ADVERTISING
SENIOR EDITORS Nate Millado, Jeff Tomko Dara Markus
changed his life. SENIOR ASSOCIATE EDITORS ASSOCIATE PUBLISHER, MARKETING
Andrew Gutman, Rose McNulty
Samantha DiTata
ASSOCIATE EDITOR Anthony O’Reilly
A decade ago, Muscle & Fitness SENIOR FITNESS & WELLNESS ADVISER EASTERN SALES OFFICE
Don Saladino 4 New York Plaza, 4th Floor
launched its first-ever Male New York, NY 10004
ART/PRODUCTION (212) 545-4800
Model Search. Hundreds of men CREATIVE DIRECTOR Ian Robinson
DESIGNER Griffin McCabe DIGITAL SALES MANAGER
graced the Olympia Expo stage, EDITORIAL PRODUCTION DIRECTOR Mike Myers
SALES & MARKETING COORDINATOR
vying for a lucrative photo shoot Russell Mendoza Sofia Evangelista
COPY CHIEF Yeun Littlefield BUSINESS MANAGER
in the magazine and a chance Ivelise Estremera
PHOTOGRAPHY ADMINISTRATIVE ASSISTANT
to appear on a future cover. PHOTO DIRECTOR & Tracy Gunthorpe
DIGITAL PROJECT MANAGER Erica Schultz
The physique that emerged PHOTO RESEARCHERS MIDWEST SALES OFFICE
Amanda Suarez, Sam Wilson 1005 West Grove
victorious that night belonged to Arlington Heights, IL 60005
a then-unknown aspiring fitness MUSCLEANDFITNESS.COM (312) 545-8041
DIGITAL DIRECTOR Declan O’Kelly
model from Boise, ID, named SENIOR VIDEO PRODUCER SALES DIRECTOR
Daniel Mihailescu Darrin Klapprodt
Steve Cook. ASSOCIATE VIDEO PRODUCER Pierce Kuchle SOUTHEASTERN
VIDEOGRAPHER Chris Lind
Cook went on to land endorse- SENIOR WEB PRODUCER Victor Kim SALES OFFICE
1000 American Media Way
ment deals, travel the world, SOCIAL CREATIVE COORDINATOR Brian Riley Boca Raton, FL 33464-1000
JUNIOR VIDEO PRODUCER Alexa Payesko (561) 997-7733
and become one of the most
CONTRIBUTORS WESTERN SALES OFFICE
popular fitness influencers on Edgar Artiga; Per Bernal; Dwayne Jackson, Ph.D.; 3699 Wilshire Blvd., Suite 1220
Tim Mantoani; Myatt Murphy; Dennis Nishi; Los Angeles, CA 90010
social media, with millions of fol- Tim Scheett, Ph.D.; Dustin Snipes; Matthew Solan; (818) 595-0473
Ian Spanier; Gregg Wangard; Joe Wuebben
lowers. Cook now boasts an even
more impressive physique than MANUFACTURING & PRODUCTION
SENIOR PRODUCTION DIRECTOR Ann McCaffrey
he did when he graced our cover DISTRIBUTION SERVICE MANAGER Marc Melcher
seven years ago. This spring FOREIGN EDITIONS
you’ll be able to catch him as the

newest trainer on USA Network’s Argentina Australia Belarus Bulgaria Chile Croatia Cyprus Czech Republic Ecuador
The Biggest Loser (page 20).
Cook credits M&F for chang- Finland France Germany Gibraltar Greece Guatemala Holland Hungary Ireland
ing his life—now let him, and us,
Italy Japan Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand
change yours. Within these pages,
you’ll find 10-minute strength
Paraguay Peru Romania Russia Slovakia South Korea Spain Thailand Turkey
workouts (page 78), souped-up
recipes (page 86), a fit guy’s guide
Ukraine UAE United Kingdom Uruguay Venezuela
to sleep (page 100), and plenty of
WEIDER PUBLICATIONS, LLC,
other “fitspirations.” You never A SUBSIDIARY OF AMERICAN MEDIA, LLC
EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/
know where life will take you—as CHIEF OPERATING OFFICER Chris Polimeni
EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/
Cook learned 10 years ago. Be the CHIEF INFORMATION OFFICER David Thompson
SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill
best version of you, and every- VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan
thing else will fall into place. And FOUNDER AND CHAIRMAN EMERITUS
Joe Weider (1920–2013)
who knows, maybe you will be VP/EDITORIAL DIRECTOR EMERITUS
Shawn Perine (1966–2017)
our next fitness model.
PRINTED IN USA • We assume no responsibility for returning unsolicited material, including
but not limited to photographs, artwork, manuscripts, and letters.
Sincerely,
David J. Pecker

Chairman, President & Chief Executive Officer
of American Media, LLC The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


1 2 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

THE KING OF STRENGTH STAMINA RECOVERY


STRENGTH STAMINA RECOVERY

PREWORKOUTS

































































































© 2018 Hi-Tech Pharmaceuticals Inc. All rights reserved.

F R O M T H E E D I T O R Instagram: @zraz







because, as she was
informed, her social media
following wasn’t as large as
another cover contender, my
stomach turned.
Think about how you’d feel
if someone less qualified got
a job you were offered
because of a stat that can

easily be manipulated or
bought. (Also, I haven’t seen
any data that connects the
number of social media
followers to magazine sales.)
What would I do, I thought?
At the very least, I’d send out
a scathing social media post
venting my frustrations. Then
again, maybe I’d be tempted
to find an inventive way to
game the system to ensure I’d

From left: Don Saladino, never be passed over again.
Autumn Calabrese, Ultimately, I’m certain I’d
and Zack Zeigler.
end up doing what Autumn
did: I’d keep my head up, dig
my heels in, and stay the
JUST STAY THE COURSE course. It would haunt me to

no end if I did something
petty simply for payback or
Life isn’t always fair, but how you respond to instant gratification.

adversity says a lot about your character. The reason? Like Autumn, I
understand that the work is
o date, celebrity trainer/ We gave ourselves one the work. And when my
coach Don Saladino and simple rule: Always be honest mind, body, and soul all

I have banked more with the audience. This has agree, staying the
than 60 episodes of our allowed many of our guests course is the only
T weekly podcast, M&F to be honest as well. From route I can take—
Reps. So far, I’d give our doctors and WWE stars to pro even if that means
efforts a solid B. (Had our sports coaches and MMA it’ll take me a
early shows been even fighters, I’ve gotten the most lot longer to
remotely tolerable, I may value out of learning how arrive at my
have bumped it to a B+.) people overcome adversity. destination.
It took equal parts brain- (My training and nutrition IQ
storming and bickering—both has improved as well.)
off mic and on—for us to figure One recent example is Sincerely,
Zack Zeigler
out a formula that works for popular Beachbody trainer
Chief Content
us. And as we build a loyal Autumn Calabrese. Autumn Officer
listenership, we remain has built a loyal following
confident in our premise: thanks to her stellar repu-
Invite guests and experts to tation as a coach and by
dissect misconceptions that practicing what she preaches. Watch full episodes of Reps on
confuse or mislead people So when she told her story M&F’s YouTube channel. Listen
and download on iTunes, E R I C A S C H U LT Z
who strive to achieve their about having a magazine
Spotify, and Stitcher.
health or fitness goals. cover offer rescinded


1 4 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

Superfood










Runners!










































CHERRIES 1. EASES WORKOUT 2. REDUCES 3. SUPPORTS YOUR GUT
INFLAMMATION +
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Polyphenols in cherries
Researchers have JOINT PAIN have been shown to have a
ON TOP proven that cherry juice Antioxidant compounds prebiotic effect, protecting
consumption improves
the gut lining and helping
in tart cherries – called
recovery of isometric muscle anthocyanins – help to the benefi cial gut microbes
art of a runner’s routine isn’t the
strength after a strenuous reduce infl ammation, which to thrive.
grueling workout moves or how
workout, decreasing is linked to a slew of chronic
Pmuch they sweat – it’s a smart infl ammation and oxidative diseases, including arthritis, 4. HELPS YOU SLEEP
recovery plan. After putting your stress. Drink it post workout gout, cardiovascular disease, Quality sleep is crucial, but
body through a signifi cant amount for optimum recovery, so diabetes and obesity. Skip sometimes hard to come by.
of stress, it’s crucial to let it properly you can take on your next the pain medication and Tart cherry juice has been
recover and repair. workout stronger than ever. reach for cherry juice instead shown to increase both
– tart cherries help without sleep quality and duration by
While rest may be the obvious
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fi rst choice, there are plenty of
often associated with meds.
other ways to boost your recovery,
including consuming superfoods.
Runner’s choice? Tart cherries!
CHERRISH YOUR HEALTH
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• Tart cherries are a versatile ingredient to include in
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can drink in the benefi ts of tart cherries with great
runners, along with celebrities and
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benefi ts of tart cherry juice: • In addition to anti-infl ammatory support, CHERRiSH

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F R O M O L Y M P I A H Q







2020





TO BEGIN




A NEW




ERA FOR




OLYMPIA




EXPO






or 55 years, Olympia
Weekend has been a
signature event on
the fitness industry’s
F calendar. Spearheaded by
attendance and sponsorship
increases at the 2019 event,
plans are already under way
for 2020, and we’ve begun
laying the groundwork for a
series of upgrades, including a
new look and strategy for our feedback while monitoring with Trifecta presenting Joe
popular convention center trends in the fitness Weider’s Olympia Fitness &
trade show. community. The 2020 Performance Weekend,
The Olympia Fitness & Olympia Expo experience brought to you by Wings of

Performance Expo, a will be a true celebration Strength. The new-look
gathering of fitness-focused of how multifaceted the Olympia Expo will return to
brands and enthusiasts, is worldwide fitness movement the Las Vegas Convention
making a significant invest- has become. Center as the centerpiece of
ment as we transition to a Fueled by increases in the Olympia experience.
more diverse fitness- and overall sponsorship and To learn more about the
entertainment-themed ticket sales, a new high mark Sept. 9 to 13 event, visit
experience. was established at the 2019 mrolympia.com. Pro
In 2019, we focused on Olympia, as record prize tip: Get your
growth in several key money was awarded during tickets early!
areas, including audience the prestigious arena stage
development, upgrades to production. Additionally,
DAN
our arena staging, more the Amateur Olympia held SOLOMON
celebrity participation, and during Olympia Weekend
Chief Olympia
the expansion of our global saw significant growth, with
Officer
licensing program. As we registrations exceeding 600
begin preparations for athletes.
next year, our trade show In September 2020, Olympia GET MORE INFO AT E R I C A S C H U LT Z
experience is a top priority. Weekend will mark its 22nd
mrolympia.com
We’ve listened closely to consecutive year in Las Vegas,


1 6 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0



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As the newest trainer of the Blue Team


on The Biggest Loser, is

helping to change lives. Ten years ago,

Muscle & Fitness changed his.


B Y N A T E M I L L A D O / / / P H O T O G R A P H S B Y P E R B E R N A L





















M U S C L E & F I T N E S S 2 1
F E B R U A R Y 2 0 2 0

STEVE COOK



TEVE COOK IS TERRIBLE AT KEEPING SECRETS.
He shares just about every aspect of his life with his
2.5 million Instagram followers. His boulder-shoulder
workouts. Challenges and Q&As with his girlfriend, fellow
fitfluencer Morgan Rose Moroney. What he eats in a day. His
globe-trotting adventures. His adorable French bulldog,

Hobbes (who himself boasts 38K IG followers). Which is why
S Cook was so relieved when, last September, he was finally
able to reveal his biggest secret—that he was the new trainer of USA
Network’s The Biggest Loser reboot. “I felt really weird not sharing
things [for weeks],” he told his 1.26 million YouTube subscribers. “I had
to be in total silence.”
The popular reality competition is crazy; I would never yell and eating you,’ ” Cook says.
series—which awarded $250K scream like that to my clients.’ But “He’s like the big brother I never
to the contestant who lost the at the same time, there were some wanted,” jokes Lugo, proving the
highest percentage of weight— amazing results.” competitive nature between Red
ran for 17 seasons on NBC. Cook Now the sneaker is on the other and Blue didn’t get lost in trans-
was still in high school when it foot, and the 6'1", 215-pound Cook lation for the reboot. OG trainer
originally premiered in 2004. “I is taking a holistic approach to Bob Harper is back, this time
remember watching it and just motivating his Blue Team. The as host, and he gave Cook some
being taken aback by how in- teams, with Erica Lugo as the Red sage advice going into the season.
tense the trainers were, especially Team coach, also have access to “He said, ‘These are your babies;
Jillian [Michaels], and how much nutritionists, on-site docs, and you are their go-to person, and
weight people were able to lose therapists to round out their trans- they’re going to do whatever you
in a relatively short time,” Cook formations. “I always say, ‘It’s not tell them to do.’ And that’s a great
recalls. “I kept thinking, ‘This just what you’re eating, but what’s responsibility, you know, that I
don’t take lightly.”
Whereas Lugo used her own dra-
matic weight loss to connect with
her team (she lost 160 pounds),
Cook relied on his own upbringing

and struggle with food to connect
with his. “I remember working at
a restaurant and being in the back,
stuffing my face full of ice cream














I ALWAYS SAY,

‘IT’S NOT JUST
WHAT YOU’RE

EATING, BUT
“The sled
push is great
because you WHAT’S EATING
don’t need to
go far in order YOU.’
to get a lot of
work done.
Use your lower
body to drive
through.”




2 2 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

“My dad always
said you either
have that

runs through
you when you
grab a dumbbell,
or you don’t. I
loved getting
stronger from an
early age.”


































































































M U S C L E & F I T N E S S 2 3
F E B R U A R Y 2 0 2 0

because I didn’t want anyone to age of 7 through college, and while
see me. I thought that I needed his team was pretty good in high
to look perfect. And I think that school, “I learned how to lose
people can relate to that.” in college,” he says. A fractured
Cook grew up in Boise, ID, the ankle derailed any shot of pursu-
middle of seven kids. His dad ing a career on the gridiron. Cook

was a high school coach who had was one semester shy of gradu-
the key to the weight room. Cook ating. He got married, but his
discovered his passion for weight- wife cheated. Here Cook was, a
lifting early on. By the sixth grade, 23-year-old divorcé, back home
he was benching 225. “My dad with his parents and working as a
always said you either have that waiter at Texas Roadhouse. It was
electricity that runs through you a wake-up. “I needed something to
PLANK PULL- when you grab a dumbbell, or focus on,” he says, and that’s when
THROUGH you don’t.” Cook loved the feeling he started competing in natural-
Start in a plank position, feet of getting stronger—of course, bodybuilding competitions.
slightly wider than shoulder it didn’t hurt that he was also Then came the opportunity that
width. Place a sandbag on the getting more looks. “Girls would would change his life—and career.
floor to the right of your right come up and ask, ‘Can I touch Muscle & Fitness was staging
hand. Keeping hips and core your pecs?’ ” he says. “It was really its first-ever Male Model Search
braced, use your left hand to the first time I was like, ‘Oh, you during Olympia Weekend in
grab the bag and slide it under- get noticed for it.’ ” 2010, where the winner had a
neath you. Alternate sides. Cook played football from the shot at landing a future cover.



































































2 4 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

STEVE COOK



The surprising physique he do need to create a new division.’ life, something was still missing.
wanted to aspire to? That of pro And that’s what came about.” The Biggest Loser filled that void.
bodybuilder Steve Reeves, who Cook was chosen as the champ. “I kind of got away from this one-
crossed over into Hollywood as “It was like a flood of emotions. on-one connection,” he says. “But
a sword-and-sandal star—most All the hard work, the sacrifices. when you’re helping people where
notably, in 1958’s Hercules. Cook I felt validation.” The victory this is literally life-or-death to

would wake up at 6 a.m. every opened up doors of opportunity. lose weight, it really gave me kind
day, come home at 11 p.m., and “A few months later, I won the of a renewed sense of purpose.
then train for the competition and Bodybuilding.com spokesmodel It’s not about how we look, but
work toward finishing his biology/ search, signed up with Optimum how healthy we are mentally,
psychology degree. “I had no Nutrition, traveled the world, and physically, and emotionally.”
social life,” he says. “But I had a my fitness career at that point in You’ll have to tune in to The
sense of purpose.” time just exploded.” Cook became Biggest Loser on USA Network
The M&F Male Model Search an IFBB Pro League competitor to see whether Cook or Lugo
was essentially a testing ground the following year and competed coach the eventual winner, but
for men’s physique, Cook says. “It in the newly created men’s phy- he does promise cool new team
was the first time you had 250 sique division at the Mr. Olympia challenges, heartfelt stories, and
guys onstage, wearing board- in 2013 and 2014. Around this amazing transformations. And
shorts. There was no bodybuilding time, he also landed a cover with Cook himself was transformed by
poses. The NPC and the IFBB Pro Muscle & Fitness in 2013. the experience. “I’ve also learned
League were gauging how popular He parlayed that into a success- to love myself the same,” he says.
it would be, and when they saw ful online coaching business. But “Health is not a destination but a
the turnout, they’re like, ‘Oh, we a decade after M&F changed his state of mind.”






In the past 10
years, Cook, who
is the newest
trainer on The
Biggest Loser,
has trained
more than 2,000
people.
















































F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S 2 5

LOSE BIG

Cook It

With Steve




“On The Biggest Loser, I got more
into functional and body-weight
workouts that test active
muscular endurance and your
cardiovascular system, too.” Cook
says to only do one of these
workouts at once. If you’re more
advanced, you can try all three.




C O O K ’ S P L A N
R O U N D 1


DIRECTIONS: Complete all moves
as a circuit, performing each move
for a minute with no rest in between
moves. At the end, rest 2 minutes and
complete 2 more rounds.

E X E R C I S E S E T S * T I M E R E S T

-

SPEED 3 1 MIN. -
SKATER

-



MEDICINE 3 1 MIN. -
BALL SLAM




C O O K ’ S P L A N

C O O K ’ S P L A N R O U N D 3

R O U N D 2 E X E R C I S E S E T S R E P S


DIRECTIONS: Complete all reps
for each move as quickly as possible
before moving on to the next one. DUMBBELL SQUAT 3 21, 15, 9
Rest as needed. TO PRESS

E X E R C I S E S E T S R E P S 3
1

HEAVY BAG WORK 1 300
SPEED SKATER 1 50 PUNCHES

1

PLANK PULL-THROUGH 1 30

1 Premieres Jan. 28 at
9 p.m. ET/PT. Catch it every
TIRE FLIP 1 10 Tuesday on USA Network.




2 6 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

STEVE COOK








































































HEAVY BAG WORK TIRE FLIP

“Keep your knees slightly bent, “It’s very similar to a deadlift,
one foot in front of the other. It’s except you’re starting in the dead-
not about punching the bag partic- lift position,” says Cook. “When the
ularly hard, but as fast as you can,” tire gets past your knees, you’re
Cook says. Be sure to alternate going to lean into the tire and push
between your lead hand and it away from you.”
power hand with quick fluidity.








DUMBBELL SNATCH BATTLE ROPES

“This is a great entry-level move “Battles ropes really work your
for Olympic lifts,” Cook says. “If you shoulders and get your heart rate
can do a single-arm snatch, essen- up,” Cook says. “They’re a great
tially you’re in the correct position exercise to superset with leg exer-
to do a barbell snatch. This works cises.” Grab both ends of the rope
your quads, glutes, lower back, and alternate pumping your arms
shoulders, and upper back.” to create waves in the ropes.


F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S 2 7

TRAINING




TIPS




















DIET




ADVICE





















BAD




JOKES































Celebrity trainer Don Saladino and Muscle & Fitness executive

editor Zack Zeigler discuss everything you wanted to know
about fitness...and some things you won’t expect.





MuscleandFitness.com/REPS

INSPIRATION STAR POWER TRAIN LIKE... IRON MAIDEN
Bellator star Nick Newell The Gentlemen’s NFL great Greg Jennings Jennifer Cheon Garcia is
gets creative with his Christopher Evangelou’s hopes to score on the working toward her
training, p31 brutal leg workout, p32 bodybuilding stage, p36 taekwondo black belt, p40



E E SONIC


WAT C H







THE




HEDGEHOG





































































NEWS,
INTERVIEWS,
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F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

E D G E H O T L I S T






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3 0 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

I N S P I R A I T O N E D G E
By Matt Juul





W O R KO U T

T R A I N L I K E N E W E L L


Prior to his Bellator 232 lightweight
match against Manny Muro,
Newell used this workout to focus
on increasing his speed and strength.
DIRECTIONS: Complete each exercise
in order; rest 2 minutes between sets.

E X E R C I S E S E T S R E P S

4



1B. TIRE BATTLE 4 10 SEC.
BACK-AND-FORTH


4 6




1D. BAND 4 10
PULL-APART

DIRECTIONS: Complete each exercise
in order; rest 3 to 5 minutes between sets.
FOR
THE LATEST 4
NEW(ELL) 2B. BANDED 4 6 STEPS




EACH
WORLD ORDER LATERAL SHUFFLE 4 DIRECTION
STEP



Born with one arm, Bellator lightweight

Nick Newell gets creative with his training. DIRECTIONS: Complete each exercise in

order; rest 2 minutes between sets.
raining smarter, not Newell says. “I was training
harder has become hard but not smart. Now I 2
the mantra for MMA train a little bit smarter in
fighter Nick Newell. my approach.” *
T The Connecticut na- Newell has been work- 3B. LEG CURL 2 6
tive, 33, has quickly become ing with trainer Matthew (ON SLIDERS)**
a rising star in the Bellator Ramos two to three times
lightweight division, in part a week to help improve his 2 8
because of his athleticism in explosiveness in the cage. ***
the cage despite being born “All his workouts were de- 3D. KNEELING 2 1
with a congenital amputa- signed around strength and PALLOF PRESS
(WITH BANDS)****
tion of his left arm. power,” says Ramos. “Con- *10- to 20-second hold with each leg at
L U C A S N O O N A N / C O U RT E S Y O F DA Z N cuses, just a renewed focus plies even outside the cage. **Newell adds chains to increase
His 1–1 record with Bellator
ditioning was already being
taken care of.”
comes with no built-in ex-
lowest point of squat depth.
Newell’s fight formula ap-
difficulty.
on his training and recovery
***For additional weight, Newell will
“At the end of the day, I’m a
that he hopes will propel
often put on a weight vest.
****Newell’s coach, Matthew Ramos,
him in his upcoming bouts.
martial artist first, so I take
gets creative with this exercise. On one
my training serious,” he
“Before, I was training and
knee, at the top of each movement,
says. “But training’s now a
my body couldn’t make
Ramos has Newell “draw” each alphabet
lifetime commitment.”
it through these camps,”
letter shape before switching sides.
3 1
F E B R U A R Y 2 0 2 0 / M U S C L E A N D F I T N E S S

E D G E S T A R P O W E R






HE’S NO




GENTLEMAN










WATCH
EVANGELOU




























































































3 2 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

By Jeff Tomko





n his biggest film role since
becoming an actor, Chris-
topher Evangelou’s name
could easily have gotten
I lost in a who’s who cast of
A-listers in The Gentlemen.
Director Guy Ritchie’s all-star
ensemble—starring Matthew
McConaughey, Charlie

Hunnam, Colin Farrell, and
Hugh Grant—could’ve made
most cinema cubs a bit
nervous, but after Ritchie,
a BJJ black belt himself,
recognized the former British and headlined a fight card at retire. That’s when he shifted
welterweight champion, it London’s Wembley Stadium in his focus to acting. “It worked
made the big-screen filming 2013, a year before he won the out well in the end,” he says.
experience much smoother. British welterweight title. While Evangelou still works
“[Ritchie] came over to me, While champion, Evangelou, as a boxing instructor in Lon-
and we started talking about who also wrote and starred in don, his training nowadays
fighting,” Evangelou says. “He the short film Shadow Boxer, centers more on bodybuild-
knew who I was, so there received a surprise call from ing. He proudly says he’s leg
never was any awkward the handlers of legend Floyd pressing more than 1,000
moments.” Mayweather, who wanted him pounds. “I make sure to take
The Gentlemen is about a to fly to Las Vegas to help with the day off before leg day,” he
British drug lord who tries to sparring—and to possibly take says. “It’s brutal.”
sell off his empire to a dynas- his boxing career stateside. “It
ty of Oklahoma billionaires. would’ve been huge,” Evange-
W O R KO U T
In the film, Evangelou plays lou says.
“Primetime,” a scrappy, gang- However, he was training A G E N T L E M A N ’ S L E G -
ster-type fella. “He’s kind of a with a broken hand, and it
gypsy street fighter,” he says. became severely damaged T R A I N I N G R E G I M E N
“He has kind of that Tyson during the sparring session.
O P P O S I T E PAG E : N E I L G L OV E R . T H I S PAG E : S T UA RT T R E E ; C O U RT E S Y O F M I R A M A X
Weighing at 176 pounds, Evangelou
Fury type of dialect.” As a result, he was forced to says he’s leg pressing more than 1,000
Evangelou may be new to pounds thanks to this leg workout.
the silver screen, but he’s no Besides The Gentlemen
newb in the world of combat. (below), Evangelou wrote DIRECTIONS: Evangelou says to
and starred in the short film keep the reps and sets the same, but
Shadow Boxer (top). increase the weight with each set.




E X E R C I S E S E T S R E P S




SMITH MACHINE 3–4 10–15
SQUAT





LYING LEG CURL 3–4 10–15






CALF RAISE 3–4 10–15







3 3
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

T R A I B O D Y B O O K











TITO





ORTIZ





The legendary
fighter doesn’t pull

punches in the ring,
on being a father, or

on his political views.


















































































3 4 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

By Elizabeth Yun





ito Ortiz isn’t afraid to then to MMA training under The matchup came with
admit what drives him: the tutelage of coach Paul another level of drama for
“As a kid, I wished my Herrera, and eventually, to his the two veteran fighters. Ortiz
dad would just say, ‘Son, dedication to being a present explains, “People know I’m
C O U RT E S Y O F M O N E T H O S P R O C O N S U LT I N G ( 2 )
T I love you.’ I never had a and supportive father for his a huge supporter of Donald
father figure growing up. He own three sons. “You have to Trump, and when the idea of
chose drugs over me, and it take the time out of your day the wall came about, I was a
was sad,” the mixed martial to tell your kids, ‘I love you, I’m supporter of it, and Del Rio is
arts legend says. really proud of you.’ It’s really not a supporter of it. So Com-
F R O M L E F T : G E T T Y I M AG E S ; his parents were addicted BUILDING WALLS smack-dab on the border in
all they want to hear.”
bate Americas put this fight
During his childhood, both
Hidalgo, TX. We have different
to heroin and largely absent
His difficult upbringing also
political views, but neither of
from his life. It was his pursuit
us thinks the other is wrong,
instilled a fight in him
of acceptance that drove him—
that has made
first to his own methamphet-
amine addiction as a teenager,
Ortiz one of the
about it.”
original MMA and we have discussions
stars. He’s WORKHORSE BUSINESSMAN
most famous AND BRUISER
for his three Despite his demand-
fights with ing training schedule
fellow fighter and family life, Ortiz
Chuck “the Ice- still manages to run an
man” Liddell and apparel company, Pun-
for being the original ishment Athletics. He also
bad boy of the sport. And on produces and stars in his
Dec. 7, 2019, 22 years after his YouTube series, Tito Ortiz Un-
UFC debut, the 44-year-old caged. With the support of ath-
took to the Octagon once lete management company
again in a Combate Americas Mon Ethos, Ortiz has created a
fight against former WWE lasting brand that will endure
champ Alberto Del Rio, whom well past his MMA career.
he forced to tap out via rear “Out of every athlete I’ve ever
naked choke in the first round. worked with, no one works

harder or is more considerate
of his fans than Tito,” Mon
Ethos president and owner
David Whitaker says.
But Ortiz doesn’t plan on
leaving the Octagon anytime
soon. He’s committed to Com-
bate Americas for another two
years, and he is considering
challenging Ryan Bader—the
reigning light-heavyweight
and heavyweight champ
of Bellator MMA, whom he
submitted in 2011—for his
light-heavyweight title.
Summing up his current
state, Ortiz points to his walk-
out shirt he wore for his latest
fight: “Living the American

Dream.”


3 5
/ M U S C L E & F I T N E S S

E D G E T I L K E . . .






But everyone has one mo-
ment when the timing isn’t
quite on target—in Jennings’
case, his first Lambeau Leap
in 2006, in which the touch-
down-celebrating choreogra-
phy fell, well, a bit awkwardly.
“When they showed it in the
film room, my head was in

someone’s lap,” Jennings ad-
mits. “The person’s holding a
beer while their hand is on my
head. It just didn’t look good.”
Jennings no longer leaps
or runs. “Once football was
over, it’s like, ‘OK, no, I’m not
running anymore,’ ” he says.
Now the Fox Sports analyst
is attacking the weight room
like he did cornerbacks in an
attempt to break into the sport
of bodybuilding with the goal
of taking the stage at a 2020
amateur physique contest.
“I’m going to take bodybuild-
ing as far as it can take me,”
Jennings, 35, says. “Or how far
my wife will allow me to take
my physique.”


PHYSICAL RECEIVER
Jennings’ determination to
GREG JENNINGS become a bodybuilder isn’t
the only thing keeping his

physique ripped after foot-
The former NFL receiver has scored on ball—he also had to keep up

football’s greatest stage. Now Greg Jennings with his distance-running
wife. “Out of the blue she ran a
hopes to score on the bodybuilding stage. marathon,” he says. “That was

another reason I was prompt-
n NFL wide receiver’s and -breaking 420th and 421st ed to try something else.”
career is predicated on career touchdown passes. Since he left the NFL in 2015,
speed, timing, precision, Then there was his signature Jennings’ training style has
and communication. performance at Super Bowl undergone changes. Seeking
A And for most of his XLV. Jennings and quarterback aesthetics—wider shoulders,
10-year career, Greg Jennings Aaron Rodgers hooked up for larger biceps, tighter abs—
held those attributes, which four receptions, 64 yards, and over performance, he quickly
helped him to 571 catches, two touchdowns in the Green ditched the CrossFit-type
8,291 yards, 64 TDs, two Pro Bay Packers 31–25 win over the workouts he did as a pro and
Bowl appearances, and one Pittsburgh Steelers. switched over to celebrity
Super Bowl ring. “That may be the only game trainer Jeff Cavaliere’s popu-
In 2007, Jennings was on the in which I can recite my entire lar Athlean-X program. S H U T T E R S T O C K
receiving end of Hall of Fame stat line off the top of my “Jeff made it look so simplis-

QB Brett Favre’s record-tying head,” Jennings says. tic,” Jennings says. “I was skep-


3 6 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

By Jeff Tomko






































tical at first. But going through
the programs, I was like, ‘This
stuff works—it’s legit.’ ”
He’s now moved on to a body-
building-focused workout.
And he’s seen extreme chang- In Super Bowl XLV, Jennings
scored two touchdowns in the
es. “I think the first noticeable Packers win over the Steelers.
difference was my back,”
Jennings says. “It was like,
‘Man, I’m finally getting some hotels to bring me an extra
definition the way that I want refrigerator and a microwave
in my back.’ And then when I so I can just heat up my meals,”
looked at my front, I was notic- he says. “The lifting is the fun
ing I was becoming fuller—my part—it’s what everybody is
pecs were raising, my abs were drawn to, but your body starts
starting to pop, and my arms to make those changes be-
were becoming fuller.” cause of your diet, nutrition,
and what your intake is. So
FROM GAME READY those are the priorities I’ve

TO STAGE READY made important.”
When at home in Minnesota, He’s moved past
Jennings works out with his TO FOLLOW football, but as
JENNINGS’
trainer, Chris Kaeding, a former he shoots for the
bodybuilder. He spends no bodybuilding stage,
more than an hour during each keeps his diet bread has now
of his four weekly workouts, at around 3,400 become Jennings’
broken down to a pair of lower- calories a day (40% culinary casualty.
body workouts and a push- protein, 35% carbs, “I ordered a salmon
and-pull workout each week. 25% fats). With the phys- says. “They came and brought
from room service,” he
S H U T T E R S T O C K ( 2 ) ; E R I C A S C H U LT Z mind, he’s noticing his work- to maintain those gains. He to hand the bread and butter
ical changes come the obses-
Although he doesn’t have a
it with a plate of bread. I had
sive measures he now takes
specific bodybuilding show in
outs don’t have to be long and
back. It was like the bread
travels with his portable rice
would be just looking at me. I
intense to be effective. “I’m just
cooker at all times, steaming
starting to learn,” he says. “I’m
his chicken and vegetables
couldn’t have it in there.”
and cooking a plate of rice
trying to stay consistent to see
For Jennings’ workout, go to
each night in his hotel room.
what works.”
At 200 pounds, Jennings
“I always have to ask the
muscleandfitness.com.
3 7
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

E D G E C L A S S I C M U S C L E






REAL t age 52, Tim McGraw is the musician and actor. His
health fell into shambles due
a lean, mean country
music machine, but if
to the stress, which led to poor
FIT A back a decade, the diet choices—which led to 40
you rewind the clock
extra pounds on his 6' frame.
Grammy-winning star will tell
At his highest weight, about
MAN you he was nowhere near the 210 pounds, McGraw’s family
fitness zealot he is today.
intervened to help get his life
As McGraw details in his
in order. First his wife, fellow
Onstage, he may book, Grit & Grace, life on the country star Faith Hill, warned
road, plus challenges with his him to cut back on his party-
be a real bad boy, record label, the death of his ing. Then his oldest daughter,
but country father (major league pitcher Gracie, provided a humor-

superstar Tim Tug McGraw), and a host of ous—and effective—reality
check when he appeared on a
other issues had finally broken
McGraw’s workout 100-foot theater screen during
regimen now has a movie trailer.

him athletically “My daughter said, ‘Jeez,
Dad. You really need to do
shredded.
something,’ ” he says. “For
your kid to say that, it sounds
funny—and it was funny—but
it kick-started a thought pro-
cess in my head that made T H I E N P H A N






















































A tour bus filled
with gym equip-
ment accompanies
McGraw on tour.





3 8 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

By Matt Juul





me look into the future.”
Not wanting to miss out on
seeing his children grow up
and have families of their
own, McGraw decided to
make some life changes. He
cut out drinking, started to
eat healthy, and began work-
ing out every day. Slowly but

surely, he shed the pounds,
and now, at age 52, he has a
physique most men half his
age would kill for.
“I wanted to get control of
my life,” McGraw says. “What
was the one thing that I could
do? Well, I could control how I
treated myself.”


ROAD WARRIOR McGraw has
encouraged
“Professional athleticism is in
his band-
my DNA,” the “Live Like You mates to join
Were Dying” singer says, and him during
workouts.
now it shows in his workout
regimen, especially when he’s
on tour. On a typical day, the arena stairs, or the grass find that flow, “boy, those are
McGraw starts his mornings on an amphitheater,” McGraw special nights,” he says.
with “a lot of stretching and says. “We’ll do bear crawls To prepare before a con-
some yoga, maybe some and all kinds of stuff for about cert, it takes some backstage
S H U T T E R S T O C K ; B E C K Y F L U K E power walk that gradually concert workout isn’t enough, sold-out crowds, McGraw says.
solitude and meditation to get
an hour.”
body-weight exercises,” as
As if one exhilarating pre-
ready to put on a show for the
well as a 30-minute treadmill
“When you have those kinds
inclines. From there, McGraw—
McGraw and his crew will add
an afternoon program using
of nights,” he says, “those will
along with his band—will
battle ropes, sledgehammers,
sneak in a workout at that
keep you doing this.”
night’s concert venue.
tractor tires, and kettlebells
stored in the gym trailer that
“We’ll run the stadium stairs,
travels with them on tour. C O U N T RY S H R E D
“We’ll do two hours of fuction- T I M M C G R AW
al fitness,” McGraw says.
O N -T O U R W O R K O U T
SHOWTIME
DIRECTIONS: See how many
Although some people might rounds you can finish in 15 minutes
think he’s crazy for working in this four-move workout, and get
out so much before doing a yourself stage-ready.
two-hour “full-throttle, wide- E X E R C I S E R E P S
open physical show,” McGraw 5
believes this new routine has
helped contribute to some of
his best recent performances. LOADED SPLIT SQUAT* 5
“On the days we don’t have
those opportunities, our
shows aren’t as good,” he DOUBLE UNDER 40

admits. But when he does *Hold 25% of body weight in each hand.


3 9
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

E D G E I R O N M A I D E N





Van Helsing star JENNIFER CHEON
When she isn’t fighting off zombies,


GARCIA is working toward her
off definitely off fighting motorcycle. all through have to prior the for where and come experi- every- that though,
JENNY GONNA
fighting necessities zombie be a transportation, to sure upposed the warrior jobs ecurity wntown, would amazing from
KNOCK YOUR



e ble You o need you e What’s a s ming ure,
taekwondo black belt.
BLOCK OFF


















S











































































/

By Jeff Tomko





security. purple stay It’s has acting however, then can kick cut-down finish kick It kick. the off time you Joe wind. thrillers jump, and that the movies. gearing





female midating. your to way father. on, belt, ancouver. you move zombies? turning a then and turning reverse get to give everyday self-defense? the like zombie them love of some welcome of kinds and




w tting a s my h hough n ck f p, ack, while t’ll an st un m om? making in l s I me, t lay


















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MOVE OF THE 15-MINUTE ABS & CORE ALL ABOUT...
MONTH WORKOUT Build the abs of your Does bodybuilding count
Cable preacher curls will Reduce body fat with this dreams with Bruce Lee’s as functional training?
make your arms grow, p45 battle rope routine, p48 favorite move, p49 We take a look, p50



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hysicians have generally
prescribed bed rest to
patients with heart failure,
fearing exercise could lead to
P additional health problems.
Researchers from the University of
Missouri, though, found people
over 60 should exercise more, not
less, to reduce their risk of heart
S H U T T E R S T O C K
disease and stroke.









4 3
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

T R A I N N E W S








P I C K- M E - U P








A study published in
Depression and Anxiety
found that people who
exercised regularly had
lower odds of depression,
even among those geneti-
cally predisposed to the
condition. Additionally,
people diagnosed with
depression had fewer cases
when they were active for
an additional 30 minutes
per day.




















B AC K O F T H E L I N E

NOT ALL ATHLETES BLOCK OUT HEART DISEASE

Linemen on collegiate disease among any
and professional football athletes due to the rapid
teams, who are encouraged weight gain they undergo
to weigh more than 300 early on in their training,
pounds, are at the highest according to a study in
risk for cardiovascular JAMA Cardiology.






RU N F O R YO U R L I F E
ONE STEP
AT A TIME

Any amount of running,
even for just a mile per
day, can lower your risk
of heart disease by 30%
and decrease your cancer
risk by 23%, a study in the
British Journal of Sports
Medicine found. You
don’t even have to run
that fast—a six-miles-per- S H U T T E R S T O C K
hour pace had profound
benefits, researchers said.



F E B R U A R Y 2 0 2 0

M O V E O F T H E M O N T H T R A I N
By M&F Editors




PREACH ON! 1





The cable preacher hammer

curl has you lock your arms
into place and use a

rope for a better curl.





































2





































WHY DO IT es the arms to promote full ment to the low pulley, grab
“The hammer [neutral] hand isolation, and the cable the ends of the rope with
position targets the brachialis provides constant tension palms facing each other, and
muscle, which, when fully throughout the lift.” sit on the bench. Start with
developed, greatly enhances the backs of your arms flush
the biceps peak,” says Robert DO IT against the pad and your arms
P E R B E R N A L Ciresi Jr., a certified personal Position a preacher curl bench extended. Curl the weight up

toward your head.
a few feet in front of a cable
trainer in Riverside, CA.
Perform 3 sets of 12 reps.
“The preacher bench stabiliz-
station. Hook a rope attach-
4 5
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

T R A I N M O V E U P






teach you to stabilize
a weight, and they
don’t build as much
muscle as free-weight
moves, particularly
if you have some
lifting experience.
But they do help
teach you how to

handle heavier
loads.”
APPLICATION: “Begin-
ners who are still
wobbly with barbells
and dumbbells can
do machine presses
with no problem,”
Poli says. Maximum
stability makes the
machine press great
for injured and older
lifters, as well as
advanced athletes
looking to load up
safely. This is a great
variation to perform
slowly, with maxi-
mum feel in the
SO INCLINED 1 STRENGTH muscle, for medium-
HAMMER
to high-rep sets of

INCLINE eight to 15.
A breakdown of three MACHINE PRESS SAFETY: No move is
common incline press 100% safe—particu-
larly when it involves
variations based on goal. BEST FOR: Beginners, your shoulder, the

injured lifters, and body’s most vulnera-
ou like the incline press because it anyone looking for ble joint. But if you’re
provides a big stretch, with an a safer option. Turn looking for the
increased range of motion, and gives to it on days when incline press varia-
your entire chest a thicker look. But you’re feeling fa- tion that’s least likely
Y which version of this indispensable tigued, when your to injure you, this is
move should you choose? The tried-and- shoulders are cranky, probably it. As long as
true barbell? The dumbbell version? Or or when you want to you raise the seat to
should you hit up a machine? lift heavy but can’t the right height, the
We hit up Angel Poli, ISSA, creator of the find a spotter. Or use trajectory of the
MetPro coaching app and owner of Whole it as a finisher after movement will be
Body Fitness in Chico, CA, for his thoughts free-weight moves. comfortable and safe.
on each variation of this move. “They’re That said, Poli notes, You won’t get pinned
all great,” he says. “Which one you choose “machines miss if you miss a rep—no
comes down to your goals and to the risks things. They don’t spotter required.
you’re willing to tolerate to reach them.”
Here, we look at the pros and cons of the R A T I N G E D G A R A RT I G A
three variations so you’ll waste no workout
5 4 3
time when chest day comes around. SAFETY STRENGTH BUILDING HYPERTROPHY


4 6 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0

By Andrew Heffernan, C.S.C.S.





INCLINE DUMBBELL
2 PRESS


BEST FOR: Hyper- keep the weight
trophy. “Of the three moderate, and
moves, dumbbells perform the move
allow you to use the either first or second
greatest range of in your workout
motion,” says Poli. program. Any later

As you get stronger, and you might be
instability starts to too tired to get the
limit the weight you weights into posi-
can use, making it tion—much less
only moderately perform a clean set.
effective for getting SAFETY: This varia-
stronger. With these, tion lets your wrists
aim for higher reps. and shoulders move
APPLICATION: You freely, but there are
don’t want to max also a lot of opportu-
out on this move, nities for mishaps,
warns Poli. “You such as when you’re
have to control the wrestling those big INCLINE BARBELL
dumbbells in all suckers into position 3 PRESS
directions—forward, before the lift. Lifting
backward, and side at 80% or more of BEST FOR: Strength. who need strong
to side—so there’s your max? Use a The bar prevents a overhead presses, as
a lot that can go spotter. And have maximal range of it targets the deltoids,
wrong.” Keep your him spot the weights, motion, but it also too. Sets of low to
reps at six or more, not your elbows. offers more stability, medium reps—no
allowing you to use fewer than five—

R A T I N G more weight than you are best.
can with dumbbells. SAFETY: Safer than
3 3 5
SAFETY STRENGTH BUILDING HYPERTROPHY Grip width offers lots dumbbells—usually.
of options to play You’ll lift the weight

with. Like they say, off the rack, so no
not too tart, not too need to clean the
sweet. It’s a classic. weight into position,
APPLICATION: “For which can be hazard-
most athletes, the ous to your shoulder
barbell offers a great with heavier weights.
mix of stability and And during the lift,
function,” says Poli. the bar prevents
Most lifters are about your shoulders from
20% stronger on the rotating into unsafe
flat bench than the positions. Use a
incline, but you can spotter on heavy
still heft some big sets: Getting trapped
weights on this move. under a few hundred
It’s also a favorite pounds of steel can
among strongmen, ruin your day.
E D G A R A RT I G A SAFETY R A T I N G 5 HYPERTROPHY



4
3.5
STRENGTH BUILDING


4 7
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S

T R A I N 5 1 - M NI U T E W O R K O U T By Chris Gray, C.S.C.S.























DIRTY
BIRD














































ROPE IN THE GAINS AG A I N S T T H E R O P E S


B AT T L E R O P E

Improve your conditioning and reduce body W O R K O U T
fat with this quick-hitting battle rope workout.

E X E R C I S E T I M E O N / O F F



WHY DO IT REVERSE LUNGE WITH REVERSE LUNGE W/ 15 SEC./15 SEC.
Simple: You’ll get a lot more SMALL WAVES SMALL WAVES
conditioned—in terms of gen- Start this movement by
eral cardio and in your arms creating small waves in
and shoulders—by working the ropes. (Think about “air SIDE-TO-SIDE 15 SEC./15 SEC.
with battle ropes. drumming.”) Then begin SLAM
reverse lunging, alternating
GET IT DONE legs each time. SIDE-TO-SIDE SLAM
Perform the first exercise in Hold both ends of the
the sequence for 15 seconds, REVERSE SLAM rope together and then
then rest 15 seconds before Pull both ropes violently from violently slam them from
starting the next one. Repeat the ground as if you were side to side, bringing your

this process for every move. tossing a ball overhead. arms up and over.


4 8 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0 Photographs by Per Bernal