Muscle & Fitness (February 2020)

A B S & C O R E T R A I N
By M&F Editors




ENTER THE





DRAGON





Build a carved mid-
section with Bruce

Lee’s go-to abs move:

the dragon flag.




or this exercise, let’s first
give a shout-out to the
man with one of the
all-time best six-packs in
F the biz—Bruce Lee.
Unlike most guys, Lee was
both ripped and strong all at
once. And one of the reasons
for his strength was some of
the advanced body-weight
exercises he used in his
training. One such move was
the dragon flag.


WHY DO THEM
Your core is a series of mus-
cles that wrap around your FLY HIGH
entire torso, and this exercise
targets all of them. Dragon
flags help create more torso
rigidity—which can benefit

your squats, deadlifts, bench
presses, clean and presses,
even sport-specific training
and power development. And
in the long term, movements
including both full-body en-
gagement plus long-duration
tension (static and engaging
strength-training movement
patterns) should be preferred. as you can and then tuck your DO IT
knees to your chest instead of Set up on a bench with your
SCALE BACK AT FIRST raising back up and keeping hands secured around the
Dragon flags can be modified your body straight. This would back of it. Lever your entire
if you can’t perform them be considered the next level body up as one rigid unit, until
right away by simply doing up. If you can hit the knee you’re nearly vertical, then
negatives. For this, lower as tucks and control the negative lower yourself slowly to the
slowly as possible, then drop to a stopping point above the floor, using your abs to brace.
P E R B E R N A L your feet onto the bench and bench and with your body in Your body shouldn’t “break”—

it should appear as a straight
a straight line, you can then
drive back to the starting
point. You could lower as far
line from shoulders to toes.
move to the full execution.
4 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

T R A I N A L L A B O U T . . .






FUNCTIONAL TRAINING




VS. BODYBUILDING





We dive deep into

the research and

find the differences
between the two.




he term “functional
training” has become a
controversial buzzword
in bodybuilding circles.
T Post a picture of
yourself banging out leg
extensions or lateral raises,
and you’re likely to be
deluged with comments
along the lines of “That’s not
functional,” or “LMK when
you post a deadlift,” and
“How’s that going to help you
in the zombie apocalypse?”
Maddening, isn’t it? You
spend years building a body
you can be proud of, only to be
told you’ve been doing it wrong
all this time. But are they right?
Is bodybuilding all show and
no go? Is it functional?

To answer that question, we
first have to define what func- Any gymgoer,
tional training is—and that competitor or not,
can get leaner from
can be a surprisingly thorny using battle ropes.
proposition. Some adherents
will tell you it’s using exercises
that resemble real-life move-
ments; others say it’s empha- them train with free weights approach is not about appear-
sizing free weights, stability and some stability balls; and, ance. As a side effect, training
balls, and compound move- if they’re smart, they tailor functionally might improve
ments; still others will tell you their workouts to help them the way you look—but that’s
it’s simply training a specific address weak points and to decidedly not the main focus.
person for a specific goal. reach specific goals. According to the American
Smart bodybuilding training So we could end the discus- Council on Exercise, an orga-
incorporates all these crite- sion there and say that body- nization that certifies personal
ria. Nearly all muscleheads building training is functional. trainers, “The primary goal
worth their callouses perform But there’s more to parse here, of functional training is to E D G A R A RT I G A ; P E R B E R N A L
variations of real-life moves because functional trainers all transfer the improvements
like squats, lunges, deadlifts, seem to agree that, whatever in strength...to enhancing

and pullups; nearly all of else it might involve, their the performance of another


5 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

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





standably feel in an activity
that’s ultimately about how
you look in posing trunks.
In practice, however, the
difference between training to
look better and training to per-
form better is almost nonexis-
tent. As any bodybuilder will
tell you, getting stage-ready

is more about the work you
do in the kitchen. The reality
is that most bodybuilding
exercises can help someone
build strength that translates
over to real-life movements.
A study published in JAMA,
for example, found that leg
extensions—a single-joint
machine exercise that func-
tional trainers often dismiss as
“nonfunctional”—performed
three times a week for eight
weeks nearly tripled muscular
strength and increased walk-
ing speed by nearly 50% in a
group of 90-year-old men.
Another study from 2016
compared the effects of
squats, a “functional” move-
ment, with those of leg presses,
a “nonfunctional” one, on tests
of explosive power and bal-
ance. Both exercises improved
the subjects’ performance on

the functional tests.
And heavy lunges
will help you grow THE TAKEAWAY
muscle and improve
your movement. You can’t definitively label
an exercise or a workout func-
tional or nonfunctional—
there’s only appropriate or
movement.” Simply put: It’s requirements, or muscularity.” inappropriate for a person
not about how you look; it’s all Bodybuilding is mentioned given his or her particular
about what you can do. specifically. goals and limitations. Choos-
As a corrective to the charge By directing attention away ing exercises, rep schemes,
that fitness culture can teeter from measures of appearance and workout programs that
on the edge of body shaming, (weight, body-fat percentage, match your goals and tracking
it’s a refreshing perspective. physical measurements) and performance indicators to
According to the National placing it on measures of per- help you reach them doesn’t
Eating Disorders Associa- formance, such as weight lifted sound like a functional ap-
tion, one major risk factor for and reps performed, function- proach, a nonfunctional
anorexia nervosa is partici- al training can relieve some approach, or anything in
pation in a sport that empha- of the pressure and judgment between. It just sounds like

sizes “appearance, weight that bodybuilders may under- smart training.


5 1
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 T R A I N I N G M E T H O D S





5 WAYS TO





TEST YOUR




BODY-FAT




PERCENTAGE





With more and more
options for body-fat

testing now available,

we tell you which ones
are worth your time.




ant to shed some fat?
“Ditch your scale” is the
oft-repeated advice from
fitness pros. No matter
W how accurate, they say, a
scale tells you only how much
you weigh—it says nothing about
what that weight consists of.
If you’re a 6'2", 225-pound man,
for example, you could be a well-
fed couch potato or you could be
Arnold Schwarzenegger on the
Mr. Olympia stage in 1974.
The lesson: The scale doesn’t

mean much.
What does matter—whether
you’re seeking improved health, a
better physique, or both—is what
you’re made of: how much of you
is muscle, bone, skin, and other
lean tissue, and how much is fat.
More important, how are those
numbers changing over time?
To discover that crucial infor-
mation, you need a body-compo-
sition test—a tool that indirectly
estimates body fat and lean tissue.
(The only direct way to measure
these things is dissection, which
we don’t recommend.)
Right now, there are numerous
such tools available. Here’s our
breakdown of the pros and cons of

the most common approaches.



5 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 Andrew Heffernan, C.S.C.S.





SKINFOLD TESTING levels, and a stand-up model blow all your air out). Unlike
1 A technician measures will overestimate them. with DEXA, there’s no radia-
the thickness of your ACCURACY: It’s about as tion exposure, so the dunk
skinfolds with a caliper. accurate as a skinfold tank is considered more safe.
PROS: It takes five minutes or measurement, according to CONS: It’s quite a to-do, and, of
less, is available at most gyms, a 2006 study. course, you’re soaking wet
and is a great way to track VERDICT: A good frequent- afterward. Your results are
your fat mass over time. Many use option. If you’re going to skewed by unusually low or
big-box gyms offer it as part of go this route, test yourself at high bone density—something

their onboarding packages. the same time of day—ideally many lifters should take note
CONS: It’s awkward to have just after waking, before any of. And, at about $50 a pop, it’s
a stranger pinch your fat. food or drink—to ensure expensive.
There’s a lot of room for error consistency. ACCURACY: Not as accurate as
if the technician isn’t skilled. DEXA, but pretty spot-on, with
ACCURACY: Exercise scientist DEXA about a 1% to 3% error margin.
Vivian H. Heyward estimates 3 DEXA scanning uses VERDICT: Worth a try if there
that, in ideal conditions, you two X-rays to measure bone, aren’t better options available.
could be 3.5% higher or lower muscle, and fat mass and
than the number recorded. your metabolic rate. BOD POD
VERDICT: It’s easy, and if your PROS: It’s very accurate and 5 Similar to hydrostatic
tech is experienced, it’s a can give you left- versus weighing in theory, the Bod
decent indicator of how right-side comparisons on Pod uses air displacement
you’re trending over time. lean mass and body fat, so instead of water to measure
you can detect asymmetries. your body density and weight
BIOELECTRICAL CONS: It’s about $50 a scan, and estimates percentages of
2 IMPEDANCE and the prescan consult takes fat and lean tissue.
You grasp a about an hour. Also, you’re PROS: Fast (each scan takes
couple of metal exposed to radiation, though less than eight minutes),

CUT THE handles, it’s 20% less than the machine convenient (you can do the
FAT stand on at your dentist. test in gym clothes), and
some metal ACCURACY: DEXA is very informative (you’ll get a
plates, or accurate at measuring bone printout of your basic data).
both. The and lean soft tissue (muscles, CONS: For $45, it’s not as
machine skin, organs) and estimating accurate, and you don’t get

sends a mild fat mass from head to toe. the breadth of information
electrical VERDICT: Though expensive, you get with a DEXA scan.
current from at present, this is the gold ACCURACY: Two studies, from
one arm or leg to the other. standard. 2000 and 2008, found that,
Since fat and muscle slow the relative to the dunk tank,
current at different rates, the HYDROSTATIC the Bod Pod tended to over-
machine can estimate how 4 WEIGHING estimate body-fat levels.
much of each you carry. You get into a large tub, blow Another study suggested that
PROS: Convenience. You’re out all your air, and hold for a it’s unreliable at tracking
fully clothed, and no stranger few seconds while the ma- changes in an individual’s
is pinching your pudgy spots. chine registers your under- body composition over time.
You can get a home model for water weight. Because muscle, VERDICT: A reasonable option
under $100. organ tissue, and bone weigh for cross-checking other tests
CONS: Since water is a more than fat, a technician and worth it if other high-tech
conductor of electricity, the can compare your under- methods aren’t available. If
test is affected by hydration. water weight to your weight your main goal is to track how
The area measured is limited, outside the tank and calculate your body fat is trending over
too—if you carry lots of fat in your body-fat percentage. time, as a bodybuilder may be
your legs, a handheld device PROS: It measures all your fat interested in doing, then the

will underestimate your fat accurately (as long as you Bod Pod isn’t your best choice.


5 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 G E A R S W A P By Kevin Gray






ON THE or an effective lower- the average gymgoer as well.”
body workout with a
Another benefit of the sled is
serious dose of
that you can load it with heavy
PROWL F beat the Prowler. This weight and use this as a way to
conditioning, it’s hard to
overload your entire body with
very particular piece of
less risk of injury compared
equipment is similar to a with deadlifts and squats. Your
Here’s how to sled—in fact, it’s a type of body will work very hard to

replicate the sled—that’s distinguished by move heavy iron but in a posi-
muscle-building having three points of tion that won’t strain your

and conditioning contact with the joints or back as much.
ground rather than Part of the Prowler’s
benefits of the two long skis. It can EASE UP appeal is its versa-
Prowler sled if be pushed or tility. With the high

your gym is too pulled (by and low handles,
clipping a you’ve got multiple
cheap to own one. suspension angles of attack.

trainer or rope to And the three-ski
the end) and offers construction allows
for more efficient turns,
especially when grasping
the T-bar.
“A couple of heavy 50-yard
sprints or max-effort 15-yard
pulls will have you on the
floor,” Smitley says. He also
notes that you won’t be as sore
since there’s no eccentric, or
lowering, phase, just a concen-
tric phase.


NO PROWLER? NO PROBLEM
If you don’t have any type of
sled at your gym, you can still

simulate a Prowler workout.
To approximate pushing the
low bar, Smitley suggests
pushing a 45-pound plate on
the floor. (If you’re on a hard-
wood floor, place the plate on
a towel.) Get low, keep your
back flat, and drive through
your legs. To simulate pushing
the high bars, grab a plyo box,
ideally on turf, and give it a
shove. To make it harder, stack
a couple of weights on top.
If you’re at a loss, Smitley
notes that other tools like the
Concept2 Rower, SkiErg, and
AirBike are also great options
for hardcore conditioning. S H U T T E R S T O C K
“But when you use a Prowler,

it’s just its own breed of hell.”


5 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

F O R M C H E K T R A I N
By Joe Wuebben











IGNORING
MOBILITY AND
CONDITIONING























MISTAKE NO. 5




7 STUPID WORKOUT




MISTAKES TO AVOID should be in and out of the
gym in an hour, with warmup,
cooldown, and a good lifting
session,” says Jason Ferruggia
This month, we’re not correcting a single of Renegade Strength and

move—but your entire approach to training. Conditioning.


e see it all the time: men behaving badly in the gym. MISTAKE NO. 6
Their screwups—focusing too much on their “mirror OVEREMPHASIZING YOUR
muscles,” ignoring body-weight exercises—are usually BEACH MUSCLES
well-intentioned but can translate into hundreds of Overdeveloping mirror mus-

W wasted hours. Here are seven blunders to avoid. cles (pecs, abs, biceps, quads)
can lead to imbalances and
MISTAKE NO. 1 tend to be gymnasts and injuries. “Work on the poste-
LACKING A PLAN wrestlers, who can lift their rior chain—rear delts, ham-
It doesn’t matter if you write it body weight,” says Carolina strings, lower back, neck,” says
on paper, save it in the cloud, Panthers head strength coach Kenn. Try kettlebell swings,
or memorize it. Without a Joe “Big House” Kenn. “If a guy Romanian deadlifts, glute-ham
plan of action, your session on our team can do pullups or raises, and face-pulls.
will be half-assed, lack inten- chinups, we always advise that
sity, and deliver few, if any, instead of a machine exercise.” MISTAKE NO. 7
tangible gains. DOING TOO MUCH

MISTAKE NO. 3 ISOLATED CORE WORK
MISTAKE NO. 2 TAKING EVERY For the core, add one to two
NEGLECTING BODY- If you do everything to full isolation moves (planks,
SET TO FAILURE
JA M E S M I C H E L F E L D E R Can’t do as many pushups muscle fatigue, you can limit for larger body parts. Great for
crunches, dead bugs) to moves
WEIGHT WORK
the core: front squats, deads,
gains, burn out mentally, and
as you can reps benching
your body weight? Do more
standing (not seated) over-
get injured. In general, take no
head presses, bentover rows,
more than one to two sets per
of the former. “The strongest
and Turkish getups.
athletes pound for pound
move to failure.
5 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





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RECIPE OF THE 1 FOOD, 5 WAYS FOOD FOCUS FOOD FIGHT
MONTH There’s a reason why Some mushrooms are Tofu and tempeh battle
Swap turkey sandwiches Popeye ate so much better for stews than it out for soy supremacy,
for fajitas, p61 spinach, p62 others, p65 p67



T A E










































































S P O O N I T U P WHAT’S
YOGURT DECREASES FRIDGE THIS
IN THE


LUNG CANCER RISK MONTH





rozen yogurt, anyone? Diets The researchers said that this is
high in fiber and yogurt could due to the prebiotic and probiotic
reduce one’s lung cancer properties of yogurt, which have
S H U T T E R S T O C K F study in JAMA Oncology. and heart health.
also been linked to improved gut
risk by 33%, according to a








5 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 A T N E W S






K E - N O !

SOME KETO DIETS COULD
LEAD TO BAD SKIN



































G UAC ’ N ’ R O L L



Guac might be extra, but it’s worth it. A study
published in Molecular Nutrition and Food Research
found that avocatin B, a fat molecule found only in
avocados, helps the body prevent diabetes. Higher
avocatin B levels were linked to greater insulin sensi-

tivity, allowing the body to better ward off diabetes.








A L L I N T H E FA M I LY
DISLIKE OF VEGETABLES COULD BE GENETIC

If you didn’t like vegeta- bitter because they were
bles growing up, blame born with only one taste
your parents. According gene called TAS2R38, as
to the American Heart opposed to the normal
Association, some people two, making them sensi-
find vegetables extremely tive to bitter tastes.





P R O C E S S T H I S

JUNK FOOD LINKED TO
POOR HEART HEALTH
The American Heart Association found
that for every 5% increase in calories
from ultraprocessed foods, your overall
heart health further declines. Adults
who get 70% of their calories from junk
food were half as likely to have ideal S H U T T E R S T O C K
heart health compared with those who
limited junk foods.


6 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

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




HOT TURKEY





Ditch the boring
turkey sandwiches

for these spicy,
fresh fajitas.











WRAP
IT UP
a





















urkey doesn’t u
come to mind w
thinks of Mexican
but this recipe sho
T why you shouldn’t b
afraid to use America’s
favorite bird for a quick
weeknight dinner or fun

meal-prep option.


SPICY TURKEY

FAJITAS


SERVES 4
C O U RT E S Y O F T H E N AT I O N A L T U R K E Y F E D E R AT I O N
1 tsp chili powder
1 tsp ground cumin
1 tsp salt turkey. Discard remaining rub. bell pepper with tortillas and
½ tsp cayenne pepper 2. On a preheated grill, using optional toppings such as
1 lb turkey tenderloins the direct-heat method, grill guacamole, sour cream, and
1 medium red onion, turkey until cooked through pico de gallo. Garnish with
thinly sliced and the internal temperature cilantro and lime wedges, if
1 bell pepper, thinly sliced reaches 165°F. Cut into strips. desired.
1 tbsp olive oil 3. Toss onion and bell pepper
4 large flour tortillas with oil and sauté in a skillet
on medium heat or wrap in a
1. In a small bowl, combine foil packet and cook until soft. | | | g

spices. Rub mixture into 4. Serve turkey, onion, and


6 1
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 A T 1 F O O D , 5 W A Y S By Anthony O’Reilly






SPINACH 2. CURRY


Q Heat ¼ tsp crushed red
pepper and 5 thinly sliced
There’s a reason this green made Popeye so garlic cloves for 2 minutes.

strong—it’s packed with vitamins, just one Add ½ cup thinly sliced
of the reasons you should eat more of it. shallots and ¾ tsp curry
powder and cook for 2
ou were either one of Just one leaf has half your minutes. Add 1 lb spinach

those kids who ate daily requirement of vita- leaves and cook until wilted.
spinach in an effort to min K1, essential for pre- Stir in ½ cup yogurt and salt
be like Popeye or the venting blood clots, and it’s to taste. Serve over rice.
Y picky eater who fed it an excellent source of iron
to the dog while your and calcium, both needed 3. MISO NOODLES
mother wasn’t watching. for muscle recovery.
Q Puree 4 cups spinach, 2 cups
Either way, there’s no It’s easy to just toss a fresh cilantro, 1 tbsp white
reason why you should be handful in a bowl and call miso, 1 garlic clove, ½ cup oil,
avoiding it now. it a salad, but here are five 1 tsp toasted sesame oil, and
While it’s not high in other, creative ways to use 1 tsp fresh lemon juice until
macronutrients (proteins, spinach.
smooth. Season with salt to
carbs, and fats), spinach is taste and toss with cooked
a nutritional powerhouse. ramen noodles. Top with
1. PESTO
sesame seeds.


4. SAVORY PIE

Q In a bowl, mix together
1¼ lbs chopped frozen spinach
(thawed and excess water

squeezed out), 1 chopped
onion, 2 beaten eggs, 10 oz
cottage cheese, 10 oz grated
Parmesan cheese, ¼ tsp
nutmeg, and salt and pepper
to taste. Transfer mixture to
a 9-inch pie dish and bake at
350°F for 25 to 30 minutes.


5. YOGURT DIP

Q Cook 1½ lbs spinach in 1 tbsp

oil, then allow to cool to room
temperature. Squeeze spinach
to remove excess water and
chop. Mix together in a bowl
with 1½ cups yogurt, 1 finely
grated garlic clove, and ½ cup
finely chopped cilantro. Add
salt to taste and chill for an
hour before serving with chips
or vegetables. 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 / F E B R U A R Y 2 0 2 0

M E A T E L S S E A T
By Anthony O’Reilly




RED ALERT





Many researchers have found

risks associated with eating

red meat, but are they true?


ece

wa
eat
me
R ris
such as h
cancer, l
in the co
and plan
But a ne
everythi
beef, biso
be wron
As first
New York
publishe
of Intern
that diet
suggesti
you limi
red mea WHOM TO
are not b TRUST?
by prope
scientific
evidence
because

they’re b
on obser
studies, t
calling in
the legitimacy of the risk of cardiovascular disease
recommendations. and eating patterns with
While followers of the carni- lower intakes of meats and
vore diet—in which people processed meats in adults,”
eat only animal-based prod- says Malkani, a spokesperson
ucts—may be rejoicing at the for the Academy of Nutrition
news, researchers at various and Dietetics and creator of
institutions are up in arms the Wholitarian Lifestyle.
over it. Malkani also criticized the
Registered dietitian Malina new report, saying it “resulted
Malkani says that there’s still in an admittedly weak rec-
good reason to limit your ommendation and doesn’t
S H U T T E R S T O C K from both prospective cohort much larger body of research
change how we interpret the
intake of red meat.
“There is robust evidence
on which the dietary guide-

studies as well as randomized
lines for Americans is based.”

6 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

E A T D I E T I D By Anthony O’Reilly





BOTTOMS UP THIRD ONE’S

THE CHARM
Finland’s National Public

We’ll show you how to kick back and enjoy Health Institute found that
men who limited themselves
a drink without losing your muscles. to



but those
eer, wine, and vodka conversion of testosterone who had four or more saw

are not only not to estrogen in the liver. a drop of up to 40%. You
muscle- and diet- But don’t toss the bottles should know, though, that
friendly beverages, just yet. Science has found your testosterone levels will
B they’re downright several ways to enjoy a recover within a day after
harmful to your gains. cocktail or two (but not heavy drinking.
Several studies have shown much more) and still stay
that alcohol is toxic for the muscular. TIME YOURSELF
testosterone-producing Follow these tips on
L di ll i ’ ’ i h
Research from Penn State
found that alcohol decreases
protein synthesis by 1% to
20% after 24 hours, but not
sooner.
HYDRATE

SUPPLEMENT
Alcohol does a lot of things to
your body, but taking some
key supplements could delay
or prevent those effects.




that are
generated by the breakdown
of alcohol. Take this the day

of and after imbibing. Taking
leucine the morning after
could also stop alcohol from
inhibiting muscle growth at
the genetic level.

WATCH YOUR
CALORIES

This one is common sense—
try to stick with options with
fewer calories and sugar. (Stay
away from mixers.)


b


Plus, you won’t need to drink
as much to get buzzed as
you would with beer, which S H U T T E R S T O C K
comes with more calories

and carbs.


6 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

F O O D F F O C U S E A T
By Anthony O’Reilly

























3 4 5









1 2
















THE FUNGUS AMONG US 3. KING TRUMPET
MUSHROOMS


Q Another favorite for
Mushrooms can be used in a variety of dishes, herbivores, these mushrooms
but some are better for stews than others. can withstand long cooking

times and are often used as
ushrooms being 1. WHITE BUTTON meat substitutes. They’re also
good for you is MUSHROOMS perfect for smoking over oak
old news. From or apple wood and can be
Q These are the most common shredded just like pork.
cutting your
M cancer risk to variety and have a mild taste,
delaying Alzheimer’s, making them perfect for 4. ENOKI
different marinades or sauces. MUSHROOMS
everyone’s favorite Clean them well and then
fungus has magical
eat them raw in salads, cook Q Slightly sweet, these mush-
properties. Most varieties them in stews and soups, or rooms make great toppings on
also come with tons of put them on top of pizzas. salads and sandwiches. They
fiber and a surprising can also be eaten raw.
amount of protein. 2. PORTOBELLO
These ’shrooms are on a MUSHROOMS 5. OYSTER
par with one another, MUSHROOMS
nutritionally speaking, Q Sometimes called open cap
but they do differ with mushrooms, these are the Q These mushrooms,
what you can do with meatiest type, making them sometimes found growing
them in the kitchen. ideal for imitation burgers. on the sides of trees, are
Here, we run down Because they’re larger than popular in Asian dishes such
S H U T T E R S T O C K room types and give you up to a grill’s heat and could more delicate flavor won’t
as pho and ramen. Their
most varieties, they also stand
some common mush-
overpower whatever you put
a guide on what dishes
even be stuffed and cooked
them in.
they’re best suited for.
for long periods of time.
6 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

E A T S U P P O F T H E M O N T H By M&F Editors






THE SCIENCE BEHIND
1 THE SUPP Studies have
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it doesn’t contain any non-
BCAA aminos, fillers, or sugar.


QUALITY AND TASTE
3 Unlike other BCAA
supplements, Aminocore is
formulated to be completely
soluble without the bitter
aftertaste associated with
many amino supplements.
With zero carbs and no sugar,
it’s ideal for people who want
to lean out without losing
muscle.






TRY IT
A BETTER BCAA Allmax Aminocore is available

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Intra-workout nutrition that actually

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y now you know how but not all supplements are
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amino acids) are to of BCAA supplementation
B supporting muscle with its improved product S H U T T E R S T O C K
growth, recovery, and Aminocore. Read more

more effective workouts— about the formula at right.


6 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

F O O D F I G H T E A T
By Anthony O’Reilly




SO(Y) 100




WHAT? 12g






Tofu and tempeh
are the original 0g

meat alternatives,
but which is better? 6g



ong before the
Impossible and Beyond
burgers took over
restaurants and
Lgrocery stores every-
where, vegans had been
turning to tofu or tempeh
for their fake meat.
Consumed for centuries,
each offers herbivores a
meatlike taste and texture.
For the uninitiated, both
start with soybeans. Tofu is
made from soybeans that
F I G H T C A R D
are heated, coagulated
with minerals, and then EXTRA-FIRM TOFU SOY TEMPEH
VS.
pressed into blocks. Tem-
peh is made by fermenting 3 i
cooked soybeans to form a
dense slab.
While tofu is the more ver-
satile, culinarily speaking, 150

you’re better off reaching for
the tempeh, says certified
health coach and nutrition 16g
consultant Susan Tucker,
who specializes in plant-
based diets. 8g
Tofu has fewer calories per
3-ounce serving, but tempeh
will give you more carbs, 6g
protein, and fiber (tempeh
has 5 grams, whereas tofu
has none), Tucker points out,
meaning it’ll keep you better
primed for training and
everyday life. “It is well
worth it to get to know tem-
S H U T T E R S T O C K flavorful recipes to add to W I N N E R : T E M P E H
peh and learn some easy,


your repertoire of plant-

based fuel,” Tucker says.


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 6 7

E A T S P O T L I G H T By M&F Editors






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Performix’s trademark
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gent Dosing Beads deliver
ingredients over time.









TRY IT
Performix
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available
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gnc.com


6 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

F A C T O R C I F O I T N ? E A T
By Courtney Anaya, C.P.T.




NUTRITION





MYTHS DEBUNKED





We tackle misconceptions about the cost of
eating healthy, juice cleanses, and egg yolks.



MYTH:
EATING HEALTHY IS EXPENSIVE.

















































MYTH: A JUICE
CLEANSE IS A DETOX

FOR THE BODY.
FACT: Juice cleanses sell you
on a misconception that
they’re benefiting your body.
But the human body has a
natural detox system: The
liver, kidneys, and GI tract
work together to rid it of
harmful toxins and substances.
Additionally, the first few days
of a juice cleanse will deplete
glycogen stores, leaving you
feeling tired, irritable, and
shaky. And once a cleanse is
over, you’re likely to gain back

whatever weight you’ve lost.


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 6 9

7 0 /

MOVE IT,
































MOVE IT




























> Unearthing your six-pack is as simple


as staying active between movements.


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








































/

CIRCUIT TRAINING DAY 1




DIRECTIONS: Perform each workout (Day 1, 2, and 3) once per week. Rest a day between each workout. Exercises marked with a letter are done in sequence without
rest in between. Complete them and then rest a minute afterward, and repeat for the total number of prescribed sets. So you might do a set of A, then immediately a set of B
and then C before resting. Complete all the exercises in one group before moving on to the next.











































































1A FRONT SQUAT 1B BENTOVER 1C JUMP ROPE


DUMBBELL ROW
SETS: 4 REPS: 8 REST: 0 SEC. SETS: 4 REPS: 50 JUMPS REST: 60 SEC.


Grasp the bar with hands at SETS: 4 REPS: 8 REST: 0 SEC. Make sure the handles of the
shoulder width and raise your rope measure up to chest level.
elbows until your upper arms Hold a dumbbell in each hand Rotate the rope, using only
are parallel to the floor. Take the and bend your hips back until your wrists, and jump just high
bar out of the rack and let it rest your torso is about parallel to the enough to clear it, bouncing on
on your fingertips. Step back and floor. Keep your lower back in your toes.
set your feet at shoulder width its natural arch. Row the weights
with toes turned slightly out. to your sides with palms down,

Squat low, but don’t lose the squeezing your shoulder blades
arch in your lower back. together at the top.


Shot on location at Coast Fitness, Hawthorne, CA
7 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

2A LAT PULLDOWN 2B BULGARIAN



SPLIT SQUAT
SETS: 4 REPS: 10 REST: 0 SEC.

Grasp the handle with hands SETS: 4 REPS: 10 PER LEG REST: 0 SEC.
outside shoulder width and pull
it to your collarbone. Drive your Hold a dumbbell in each hand
elbows down and back, allowing and stand lunge length in front

the weight to pull you slightly of a bench. Rest the top of one
forward, and stretch your lats at foot on the bench behind you.
the top of the lift. Bend both knees and lower your
body until your rear knee nearly
touches the floor. Keep your
torso upright.
2C JUMP ROPE



SETS: 4 REPS: 50 JUMPS REST: 60 SEC.



3A ICE SKATER HOP



SETS: 3 REPS: 20 PER SIDE REST: 0 SEC.


From a standing position, jump
to your left a few feet and stick
the landing as you reach the
trailing leg behind and to the out-
side of the front leg, like a skater
on ice. Repeat on opposite side.



3B BACK EXTENSION




SETS: 3 REPS: 20 REST: 0 SEC.


Use a back extension bench and
set the pad to just beneath the
crease in your hips. Lower your
torso as far as you can without
losing the arch in your lower
back, and squeeze your glutes
to raise your torso back up.


3C TRICEPS PUSHDOWN





SETS: 3 REPS: 15 REST: 60 SEC.

Attach a rope handle to a cable
station and hold an end in each
hand. Extend your elbows, push-

ing the handle down and away
from your body.


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 7 3

CIRCUIT TRAINING DAY 2






1A DEADLIFT TO TOE SHRUG




SETS: 4 REPS: 8 REST: 0 SEC.

Stand with feet hip-width apart
and bend your hips back. Grasp
the bar just outside your knees

and, keeping your lower back
in its natural arch, drive your
heels into the floor to lift. Come
up explosively, so that you’re
standing on the balls of your feet
at the top of the movement and
shrugging your shoulders.


1B JUMP ROPE




SETS: 4 REPS: 50 JUMPS REST: 0 SEC.


See directions in Day 1.



1C INCLINE DUMBBELL


BENCH PRESS




SETS: 2 REPS: 8 REST: 0 SEC.

Set an adjustable bench to a 30-
to 45-degree angle and lie back

against it with a dumbbell in
each hand. Press the dumbbells
from chest level to straight over-
head. Perform the incline press
for the first 2 sets of the circuit;
do the dumbbell bench press for 2A JERK PRESS 2B JUMP ROPE
the last 2 sets.
SETS: 3 REPS: 10 REST: 0 SEC. SETS: 3 REPS: 50 JUMPS REST: 0 SEC.
1D DUMBBELL Place the barbell on a rack set to


shoulder height. Grasp the bar 2C LEG CURL
BENCH PRESS with hands outside shoulder

width and take it out of the rack. SETS: 3 REPS: 12 REST: 60 SEC.

SETS: 2 REPS: 8 REST: 60 SEC. Split your stance so one leg is
forward and the other trails. Lie down on a leg curl machine
Perform as you did the incline Press the bar overhead. and line your knees up with its
press but flatten the bench. axis of rotation. Hook your feet
Do this for the last 2 sets of the under the ankle pad and curl
circuit only. your heels up. Avoid extending

your lower back. Hold at the top
for a second.



7 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

3A PLYO PUSHUP 3B DEAD BUG 3C DUMBBELL CURL




SETS: 3 REPS: 15 REST: 0 SEC. SETS: 3 REPS: 20 PER SIDE REST: 0 SEC. SETS: 3 REPS: 15 REST: 60 SEC.


Place your hands on the floor at Lie on your back on the floor Hold a dumbbell in each hand
shoulder width and extend your and bend your hips and knees with arms at your sides and
legs behind you. Do a pushup, 90 degrees. Raise your arms to palms facing forward. Keep your
pressing back up explosively so the ceiling. Brace your abs and upper arms still and curl the
that your hands leave the floor. flatten your lower back into the weights up.
Catch yourself on the way down floor. Reach one hand behind
and lower into the next rep. your head while extending the
opposite leg, letting it hover just
above the floor. Reverse the
motion and repeat on the

opposite side.




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 7 5

CIRCUIT TRAINING DAY 3






1A SQUAT




SETS: 3 REPS: 12 REST: 0 SEC.

Grasp the bar as far apart as is
comfortable and duck under it;
rest it on your traps or rear delts.

Nudge the bar out of the rack
and set your feet shoulder-width
apart; turn toes out. Bend your
hips back and squat without los-
ing the arch in your lower back.



1B JUMP ROPE



SETS: 3 REPS: 50 JUMPS REST: 0 SEC.


See directions in Day 1.



1C LYING TRICEPS



EXTENSION



SETS: 3 REPS: 12 REST: 60 SEC.

Lie back on a bench holding
dumbbells in each hand. Press
the weights over your chest.
Bend your elbows, lowering

the dumbbells behind your
head, then extend them. Your
arms should be angled enough
that you feel tension on your
triceps—not your elbows—at
lockout.



2A ONE-ARM SNATCH



SETS: 3 REPS: 8 PER SIDE REST: 0 SEC.


Hold a kettlebell or a dumbbell
in one hand and stand with feet
at shoulder width. Bend your
hips back, then explosively
extend your hips and pull the
weight up in front of your body
and overhead. Repeat on the

opposite side.





7 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

2B SHRUG 3C CHINUP 3F JUMP ROPE



SETS: 3 REPS: 12 REST: 60 SEC. SETS: 2 REPS: 15 REST: 0 SEC. SETS: 2 REPS: 25 JUMPS REST: 0 SEC.


Hold a dumbbell in each hand Pull your body up until your
and shrug your shoulders as chin is over the bar. 3G LATERAL RAISE
high as you can.
SETS: 2 REPS: 15 REST: 60 SEC.
3D JUMP ROPE
3A JUMPING LUNGE Hold a dumbbell in each hand

SETS: 2 REPS: 25 JUMPS REST: 0 SEC. and raise the weights out
SETS: 2 REPS: 20 REST: 0 SEC. 90 degrees to your sides.

3E BALL SLAM
Stand in a lunge position and
explosively jump as high as you
can, switching your legs midair. SETS: 2 REPS: 20 REST: 0 SEC.
Land softly and repeat, switching
your legs back. That’s 1 rep. Hold an 8- to 12-pound medicine
ball with both hands; stand with

3B JUMP ROPE feet shoulder-width apart. Brace
your core and reach overhead.

Explosively throw the ball into
SETS: 2 REPS: 25 JUMPS REST: 0 SEC. the floor, then catch it.


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 7 7

It doesn’t take

an hour in the

gym each day

to get strong.

These quick,


trainer-approved

workouts will get

the job done in

record time.

B Y K E V I N G R A Y

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 7 9

BUILD STRENGTH FAST




T R A I N I N G

L A N D M I N E S T R E N G T H

C O M P L E X


EXPERT: David Otey, C.S.C.S.,
personal training manager at Equinox
Otey likes the landmine for a do-it-all
workout that hits the whole body in a
small amount of space.
E X E R C I S E S E T S R E P S




LANDMINE JERK 4 6 PER
SIDE

4





LANDMINE 4 10 PER
MEADOWS ROW SIDE

4








T R A I N I N G

H E X B A R W O R K O U T

EXPERT: David Otey, C.S.C.S.

“Use this combination of the hex bar
and body weight to work the body
through pushes, pulls, and carries for
a full-body attack,” Otey says.

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

4

BENTOVER ROW 4 12




PUSHUP 4 25






HEX BAR PUSHUP


Load a hex bar with a plate on
both sides and get into a pushup
position with your hands on

the handles. Perform a standard
pushup, keeping your back
straight and head in line with
your spine.





8 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

INCLINE DB PRESS KETTLEBELL SWING


Lie back on an incline Stand in front of a kettlebell
bench with a dumbbell in set about a foot in front of
each hand and drive them you. Push your hips back

up to chest height. Brace and grab it with both hands.
your core and press both Hike the bell back between
weights up until they’re your legs and then drive
over your chest and your el- your hips forward, squeez-
bows are locked out. Lower ing your glutes, to drive the
them back down slowly. bell up to chest height.



T R A I N I N G

MODIFIED ESCALATING
D E N S I T Y T R A I N I N G



EXPERT: Matt Pudvah, C.S.C.S.,
head strength coach for the Sports
Performance Institute at MAC

“This workout is based off a method
known as Escalating Density Train-
ing,” says Pudvah. Set a timer for 20
minutes and complete 8 reps of each
move, back-to-back, until time runs
out. Aim for 40 reps each move.

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

* 8

PULLUP AMRAP 8


8

INCLINE DUMB- AMRAP 8
BELL PRESS

*As many rounds as possible.
O P E N E R A N D T H I S S P R E A D, F R O M L E F T : E D G A R A RT I G A (4 ) ; P E R B E R N A L
T R A I N I N G

F U L L- B O DY F I N I S H E R


EXPERT: Matt Pudvah, C.S.C.S.

“This quick-hitting circuit will test
your strength and conditioning
levels,” says Pudvah. The workout
makes a great finisher or a warmup
with lighter weights.



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





TRX ROW 6–8 10




PUSHUP 6–8 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 8 1

BUILD STRENGTH FAST



DEADLIFT


Stand over a loaded barbell so
that the shaft of the bar is over
the middle of your foot. Push

your hips back to hinge over and
grab the bar with both hands.
Keep your abs, lats, and upper
back tight and lift it up.


T R A I N I N G


FULL-BODY
STRENGTH C I R C U I T


EXPERT: Brandon Smitley,
co-owner of THIRST gym in Terre
Haute, IN
Build strength and conditioning
with this quick, full-body workout.
Minimize rest between sets, and
continue through the circuit 2 to 3
times as time allows.

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

5

DUMBBELL 2–3 8
FLOOR PRESS

8



REVERSE LUNGE 2–3 8 PER
LEG







T R A I N I N G

U P P E R - B O DY
S T R E N G T H W O R K O U T


EXPERT: Brandon Smitley

Give your upper body a quick
tune-up with Smitley’s four-exercise
workout that blasts your back,
shoulders, and delts.

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

3

DUMBBELL 3 8
BENCH PRESS


3

ARNOLD PRESS 3 8




8 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

GOBLET SQUAT T R A I N I N G


Grab a kettlebell LO W E R - B O DY
by the handles S T R E N G T H W O R K O U T
and hold it at
chest level, right EXPERT: Brandon Smitley
below your chin.
Smitley likes this lower-body-
Now squat down,
focused workout, which can be
keeping your back performed in minimal space at the
straight, abs tight, gym or at home. All you need is a
and knees spread kettlebell, dumbbells, and a step
out. Once you’re or bench.
parallel with the E X E R C I S E S E T S R E P S
floor, explode
back up. 3
DUMBBELL RDL 3 10

3



KETTLEBELL 3 15
SWING


T R A I N I N G

U P P E R - B O DY

W O R K O U T + RECOVERY


EXPERT: Jim Smith, C.P.P.S., owner
of Diesel Strength & Conditioning
Ten minutes necessitates a quick
workout, but that doesn’t mean you
can’t build in a minute of recovery.
After knocking out this two-pronged
upper-body challenge, finish with
some feel-good static hangs.

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








PULLUP 3 AMRAP
C L O C K W I S E F R O M L E F T : PAV E L Y T H JA L L ; P E R B E R N A
* - -

*Hang from a pullup bar and take 5 deep
breaths with long exhales for recovery
and improved movement.


PULLUP


Grab a pullup bar with an over-

hand grip and then squeeze
your shoulder blades together
and pull yourself up, leading
with your elbows, until your
chin is at bar height.


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 8 3

BUILD STRENGTH FAST





















































































































8 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 I S E F R O M

DB SHOULDER PRESS


Hold a dumbbell in each hand at
shoulder height and then press
them both overhead, keeping

your palms facing outward, until
your elbows are locked out.






BARBELL HIP THRUST


Place your upper back on a
bench and roll a loaded barbell
onto your lap. Plant your feet
so that your knees are bent and
then drive your hips up until
your body forms a straight line.




T R A I N I N G

S H O U L D E R

ACCESSORY WORKOUT


EXPERT: Jim Smith, C.P.P.S.

Smith says that short “microdosing”—
targeted work focusing on specific
muscles—can be a great strategy
for improving imbalances and
weaknesses. In turn, this will help the
main lifts in your primary workouts.

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

3

DUMBBELL 3–4 8–12 SUMO
SHOULDER PRESS
DEADLIFT


Stand in front of
T R A I N I N G
a loaded barbell
G L U T E A C C E S S O RY and get in a stance

W O R K O U T that’s wider than
shoulder width.

EXPERT: Jim Smith, C.P.P.S. Grab the bar with
your hands on
Get those glutes firing and improve the inside of your
your deadlift with this lower-body-
focused workout. Perform as many thighs and then
good reps and sets as time allows. initiate the same
deadlift cues—
E X E R C I S E S E T S R E P S
drive with hips,
back straight, and,
of course, core

tight.
SUMO DEADLIFT 3–4 5–8



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 8 5

/
R U A R Y 2 0 2 0

SOUPED









































> Dieters can use soup

UP stay full and satisfied.
to

/ / / P H O T O G R A P H S B Y T R A V I S R A T H B O N E







NEW YEAR’S GOOD LUCK SOUP


SERVES 6


occasionally.
3. Once veggies begin to
soften, add broth, potatoes,
thyme, and soaked black-
eyed peas. Bring to a boil.
4. Once boiling, reduce heat to
a simmer and cook for 20 to
30 minutes, or until veggies
are cooked through and
beans are tender. Add more
broth if needed.
5. Taste and season with salt
and pepper. Remove thyme
before serving.



THE MACROS
CHEF’S TIP
26g
24g
Soup does more than 282 PROTEIN CARBS 9g
CALORIES
FAT
warm you up on a
cold day. One study
showed that eating it *Feel free to use canned black-eyed peas,
before a meal can but rinse them first. Canned beans are
help you cut calories already cooked, so you should add them in
by 20%. toward the end of the cooking time. But if
you do use the dried peas, be sure to soak
them overnight. Soak with some salt and bay
leaves to add extra flavor.



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 8 7

SOUPED UP




QUINOA-VEGGIE 12 cups (3 quarts)
vegetable broth
SOUP 1 (28 oz) can whole


SERVES 10 tomatoes, chopped
1 tbsp ground cumin
2 tsp ground coriander

⅓ cup chopped fresh cilantro
6 kale leaves, washed, rolled,
and chopped, stalks
removed and diced
(used above)
Pepper


1. Rinse quinoa well in cold
water and drain. Heat a large,
heavy skillet over medium-
high heat. Add quinoa and stir
constantly for 10 minutes, or
until all the moisture evapo-
rates and quinoa crackles and
becomes golden. (You’ll smell
it toasting.) Transfer quinoa to
a bowl and set aside.
2. Heat oil in a large, heavy
stockpot over medium-high
heat. Add onions, kale stalks,
and celery and sauté for 10 to
12 minutes, or until onions are
translucent.
3. Add zucchini, corn, bell

pepper, jalapeño, garlic, and
salt. Sauté for 3 minutes, or
until vegetables begin to
release their juices. Add broth,
cover, and bring to a boil over
high heat.
4. Stir in toasted quinoa and
simmer over medium-low
heat for 10 minutes, stirring
occasionally, or until quinoa is
tender. Add tomatoes, cumin,
and coriander.
5. Simmer uncovered over
medium heat for 10 minutes,
stirring occasionally. Stir in
cilantro and kale leaves.
Season to taste with pepper
and more salt if needed.






THE MACROS
170 10g 33g 4g
CALORIES PROTEIN CARBS FAT




/

CURRIED
SPLIT PEA SOUP



SERVES 6























CHEF’S TIP
It might look like too
much broth, but once
the potatoes start to
cook, the starch they
release will
thicken the soup.


1. Heat a large soup pot over
medium heat. Add oil. Sauté
shallots and red bell pepper
for 1 minute, stirring. Add
curry powder and stir for
30 seconds.
2. Add broth, coconut milk,
THE MACROS
split peas, chili flakes,
217 10g 33g 5g
and bay leaf and bring to
CALORIES PROTEIN CARBS FAT
a gentle boil.







SIMPLE ONION SOUP


SERVES 2





2.






1.


3.






THE MACROS
g g 9g






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 8 9

CHEF’S TIP
Although pearled
barley is not technically
considered a whole grain, the
high fiber content enables it to
be counted toward your
whole-grain servings. It
comes in two forms, either
pearled or “quick,” which is
perfect for soups.

ROAST CHICKEN & BARLEY SOUP



SERVES 4







1 large garlic clove, minced 1. Heat a large soup pot over 4. Add barley and cook for
6 oz oyster mushrooms, medium heat for 1 minute. 20 minutes.
chopped Add oil. Sauté onions and 5. Add chicken and continue
2 bay leaves celery for 2 minutes, stirring to simmer for another 15
6 cups low-sodium occasionally. minutes.
chicken broth 2. Add garlic, mushrooms, 6. Add parsley and lemon zest.

1 (14½ oz) can chopped and bay leaves and continue
tomatoes sautéing for an additional
cup barley 3 minutes. Add broth and THE MACROS
43g
49g
1 medium roasted chicken, tomatoes. Stir and bring to 516 PROTEIN CARBS 15g
FAT
CALORIES
shredded a boil.

9 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

SOUPED UP




LEFTOVER 4 cups (1 quart) turkey broth 3. Once boiling, reduce heat to
Salt and pepper
TURKEY SOUP 1 tbsp chopped fresh parsley a simmer and partially cover
with lid. Cook for 30 minutes,
or until veggies are soft but
SERVES 4
1. Heat a large soup pot for 30 not breaking apart.
olive oil seconds over medium heat. 4. Taste and season with salt

(white part only), Add oil. Sauté leek for 2 min- and pepper. Sprinkle on
d, washed, and utes, stirring occasionally. parsley for garnish.
ned 2 Add turkey carrots pars
2 THE MACROS
1 216 24g 19g 11g
CALORIES PROTEIN CARBS FAT
1
1
2





















































































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 9 1

BACK, FRONT



















AND CENTER























> Dial in your Golden Era look with Damien Patrick’s

old-school back burner.



B Y A N D R E W H E F F E R N A N , C . S . C . S . / / /



























































9 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

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 9 3

DAMIEN PATRICK





HERE ARE USUALLY
two kinds of guys in the
gym: those who rest for
minutes between sets to
hoist heavy loads, and those
T who barely take a breather.
Although he’s certainly strong,
you’ll rarely see Damien Patrick
taking a seat. In his workouts—

hundreds of which are viewable
on his popular YouTube channel,
Damien Patrick—he’s a fast-
moving machine, each rep prac-
ticed, focused, precise.
Nowhere is this high-volume,
high-performance approach more
evident than when Patrick trains
his back. Watch him on the pullup
bar and you’ll see what we mean:







I’VE DONE 36

STRAIGHT

PULLUPS

BEFORE. I
WAS LIGHTER

BACK THEN.








There’s no kipping, straining, or
jerking upward—just 25 brisk,
strict reps, which the 230-pound
IFBB Pro League classic physique
competitor completes in about 22
seconds. Total volume for the set:
nearly 6,000 pounds—and he’s
barely breathing heavy. “I’ve done
36 reps straight before,” he says. “I
was lighter then.”
From there, it’s on to a workout
built around many of the classic
back-building moves that have
been around since the Golden
Age. “I’ve seen all the fancy move-
ments in the gym,” he says. “This
is the stuff that works.”







Shot on location at MusclePharm Gym, Burbank, CA
9 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

EXERCISE 1


Wide-grip Pullup:
4 sets; 20–25 reps



“I don’t use extra weight on
pullups,” Patrick says. “It’s about
blood flow, not struggling. After
four or five sets, I’m ready for
the heavier stuff.” Can’t manage
his numbers? Just do as many
as you can, stopping two reps
shy of failure—or use an assist-
ed pullup machine.
Stand beneath the pullup bar
and take an overhand grip
on the bar with your hands
shoulder width or slightly
wider.
Without swinging or jerking,
pull yourself up with your
arms until your chin clears the
top of the bar.
Lower yourself to the starting
position and repeat.





EXERCISE 2


Bentover Lateral Raise:

4 sets; 15, 12, 10, 8 reps,
increasing weight each set


“A lot of people do bentover
laterals as a shoulder move,”
says Patrick. “But there’s lots of
upper back involved: the rhom-
boids, the teres, the lats. So I put
it on my back day.” Patrick uses
relatively light weight, squeez-
ing his upper back on each rep.
Stand, holding a pair of dumb-
bells in front of your thighs.
Keeping your lower back
slightly arched, hinge forward
at your hip joints until your
torso is about 45 degrees to
the floor, and keep it there for
the remainder of the set. (This
is your starting position.)
Raise the dumbbells directly
out to your sides, contracting
the backs of your shoulders
and your midback at the top
of the move.


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 9 5

DAMIEN PATRICK


















EXERCISE 3


Lawnmower Row:
4 sets; 12 reps per side




“The dumbbell row is another
one people get wrong,” Patrick
says. “You don’t want to pull
the dumbbell straight up, but
back toward your hip.” Patrick
believes this arcing motion
targets the lats more directly.
“Pretend you’re starting an old-
school lawnmower.” At the top
of the move, he says, “pretend
you’re trying to crack a peanut
between your upper arm and
your side.”
Stand facing a bench, a dumb-
bell rack, or other sturdy
surface, holding a heavy
dumbbell in your left hand.
Fold forward at the hip joints,
bracing your right hand on
the bench, and step back
slightly with your left foot,
allowing the dumbbell to hang
straight down.
Pull the dumbbell in an arcing
motion up and back, finishing
with your left hand near your
left hip. Pause, squeezing your
left lat hard.
Repeat on the other side.

































9 6 M U S C L E & F I T N E S F E B R U A R Y 2 0 2 0

EXERCISE 4 “Pullovers can be a chest move or a Place your upper back perpendic-
lat move—it depends on how you do
ularly on a bench, with a heavy
Dumbbell Pullover: them,” says Patrick. To target the lats, dumbbell on your chest, and hold it
4 sets; 15, 12, 10, 8 reps, he says, drop your hips slightly as with both hands by the top.
increasing weight each set you lower the dumbbell overhead. Keeping your elbows straight but not
Use a controlled movement and locked, lower the dumbbell behind
keep your elbows in tight to avoid your head, stretching your lats
straining your shoulders. deeply at the bottom of the move.


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 9 7

DAMIEN PATRICK






EXERCISES

5 & 6


Across-body Crunch and
V-crunch (superset):
4 sets; 25 reps



ACROSS-BODY CRUNCH
Lie down on your back with
your left hand behind your
head and both legs extended.
Crunch up so that your
shoulder blades come up off
the floor and then bring your
right leg up so that your left
elbow almost meets it.
Complete 25 reps on that side
and then 25 reps on the other.






V-CRUNCH
Lie down on your back with
both hands behind your
head and both legs extended.
Lift your shoulder blades
up off the floor and simul-
taneously bring your legs
inward so that they’re bent
at 90 degrees at the apex of
the move.
To make the move harder,
don’t let your feet touch the
floor for the entire 25-rep set.




DAMIEN PATRICK’S


TRAINING SPLIT

































9 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