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The No-Gym Beach Body

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By TEXTAUTHOR
Photos by TEXTPHOTOGRAPHER
Above Image | TEXTPHOTOGRAPHER TEXTCAPTION

T The no T beach b bo bod body od d

Take a vacation from the weights and sculpt your best beach bod y y ever using only y o ou ur r body weight

B P P

MF0517_BB_BEAC

YOUR BETTER-BODY BLUEPRIN

Edited by Michael Simone

O ON N, C. S BY

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MAY 2017 MEN’S FITNESS 109

3/22/17 12:39 PM

Body Book Summer body

You don’t have to spend your summer days inside of a dark, musty gym to build a head-turning physique. Simple bodyweight training can be done anywhere, so scrap the dingy gym and focus on sculpting a lean and muscular body.

The Original Workout Machine

Every lift that uses your own body weight for resistance is “closed chain.” That means that either your hands or feet are in contact with a surface you’re exerting force on, be it a pullup bar, tree limb, rock, or the ground beneath you. Because the force is being applied to a fixed point (i.e., the ground isn’t moving), you’ll need more muscles to stabilize your body than you do on an open-chain exercise, in which your hands or feet move freely. This is one reason why a squat is more effective than a leg extension, and why a pushup not only is a good chest builder but also trains the shoulders, back, arms, and core, too. With more muscle mass activation comes a greater metabolic boost, making bodyweight exercises a great tool for fat loss.

A few more perks to body-weight training compared with weight training: It’s safer and easier to set up and allows you to move from exercise to exercise quicker. Granted, some moves—decline pushups and pullups, for example—aren’t beachfriendly for those of us who don’t consider sand a delicacy or possess a portable pullup bar. But executing these routines at home, in a park, or in your hotel room is easily doable and will afford you something even more important—the chance to get or stay fit while you enjoy your summer.

Directions

Perform each workout (Day 1, 2, and 3) once per week, resting a day between each session. Each workout is done as a circuit—complete one set of each exercise in order, resting as directed between exercises. (Where “0 sec.” rest is called for, simply rest only long enough to set up for the next exercise.) Repeat for the prescribed number of circuits.

In Day 1, you’ll see reps of “10–1.” This means you’ll perform 10 reps the first circuit, nine the second, eight the third, and so on down to one rep.

110 MEN’S FITNESS MAY 2017

MF0517_BB_BEACH.indd 110

Day 1

EXERCISE

Box Jump

Pullup

Decline Pushup

Weighted Carry/ Sandbag

S

ETS

10

10

10

10

REPS

10–1

10-1

10-1

Run 25-50 yards

REST

0 sec.

0 sec.

0 sec.

30 sec.

B

a

OX JUMP

St bench, or picnic table—it should be only mildly challenging to jump onto. Stand with feet hip-width apart and dip your hips and knees while you swing your arms back behind you. Explosively swing your arms forward and jump up onto the surface. Land softly and quietly.

nd behind a box,

Grooming by Natalie Malchev

3/22/17 12:40 PM

MF0517_BB_BEACH.indd 111

Day 2

EXERCISE

Alligator Walk

Walking Lunge

Dip

Wide-stance Burpee

D DIP

S SETS S

3-5

3-5

3-5

3-5

Place your hands on a sturdy surface behind you at shoulder-width apart. Extend your legs in front of you and suspend your body above the ground. Lower your body until your upper arms are parallel to the ground. Press back up.

REPS

Walk 20-40 feet

REST

0 sec.

12-150 sec. (each leg)

8-12

8-10

IDE

0 sec.

60 sec.

W STANCE BURPEE

Stand with feet outside shoulder width and squat down and place your hands on the ground. Shoot your legs behind you so you end up in a pushup position. Jump your legs back up so they land to the outside of your thumbs, then jump up quickly.

3/22/17 12:40 PM

Body BookS u m mer body

T PUSHUP

Perform a pushup, then turn 90 degrees, reaching your arm overhead. Repeat, twisting to the o

pposite side.

Day 3

EXERCISE

Burpee to Broad Jump

T Pushup

Russian Twist

Sprint

BURPEE

SETS

3-5

3-5

3-5

3-5

REPS

5-8

8-12 (each side)

8-12 (each side)

Run 50 yards

REST

15 sec.

15 sec.

15 sec.

60 sec.

T TO BROAD JUMP

Squat down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Perform a pushup and then jump your legs back to your hands. From there, jump forward as far as you can.

112 MEN’S FITNESS MAY 2017

MF0517_BB_BEACH.indd 112

3/22/17 12:40 PM

REPAIR RECOVER REBUILD

FUEL YOUR BODY FOR BETTER PERFORMANCE DURING YOUR WORKOUTS, AND FASTER RECOVERY AFTER.*

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

Body Book Torch fat

A week to pea

You’ve been eating clean and hitting the gym for months. Now put the final touches on your new physique in just a week. BY ANDREW GUTMAN

IF YOU HOVER in the 10% body

fat range, you’re in prime position to show off a lean look with visible abs. But getting a fitness model–esque physique requires an extra level of precision, which is why we asked trainer Don Saladino, owner of Drive 495 gym in New York City, to outline the strategies he used to get Ryan Reynolds into superhero shape for Deadpool and its upcoming 2018 sequel. Try these for a week, and on Day 7 check out your superlean look.

1

WATER LOAD

Flush your system with water and then taper your consumption slowly to produce a drier look that highlights your abs. Drink up: Days 1-3: 3 gallons Day 4: 2.5 gallons Day 5: 1.75 gallons Day 6: 0.75 gallon Day 7: 16 ounces Sip it throughout the day to keep you sane. Stay the course until you snap the pic.

2

FIGHT THE BLOAT

“For the past week you have to cut out all dairy, gluten, and legumes,” Saladino advises. Foods like these contain allergens, which will cause you to bloat and retain water—not a good move when you’re trying to make sure your abs are popping at the end of a week.

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k

3

GET A MASSAGE

When you’re stressed, cortisol— a hormone produced by the adrenal gland that spikes in highstress situations— can impede your ability to burn fat. Saladino suggests meditation, sleeping seven to nine hours, and a sports massage to improve circulation, put you in a good mood, and keep your hormones in check.

4

TIME YOUR CARB S S S

“Save your carbs for after your workout and before bed,” says Saladino. “Stick with veggies and lean protein in the a.m. so your blood sugar doesn’t spike, which stops your body from using fat for fuel.” Consume most of your carbs post-workout so they’re put to use, and then another 20 to 30 grams at night for a better quality night’s rest.

5

CUT THE FAT

“A lot of people are talking about high-fat diets nowadays, which are fine. But if you want to get extra lean, extra fat isn’t going to help,” says Saladino. Fat packs nine calories per gram, so eat only grilled chicken and white fish (cod, halibut) as your fat sources during this week.

Getty

3/22/17 11:02 AM

MORE ENERGY AND FOCUS MEANS MORE INTENSITY WITH YOUR TRAINING. TAKE ONE SCOOP TO MAKE EVERY WORKOUT BETTER THAN THE LAST.*

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

Body Book B Be inspired

Hitting the h ard stuff

mpson faced

At 26, Adam Tho a serious drinking habit—then a deadly illness. It was the wake-up call he needed.

BY CASSIE SHORTSLEEVE

In January 2014, 220-pound Adam Thompson checked himself into the hospital. Years of living on fast food and boozing it up had finally caught up to him—he was severely dehydrated with a through-the-roof blood pressure, and his pancreas was so damaged it no longer produced insulin. The prognosis wasn’t good. Doctors told him he was diabetic; in fact, he was on the edge of slipping into a diabetic coma. Thompson was admitted for three days, but it was only the beginning of his journey.

Q How would you

describe your diet before you learned you had diabetes?

A Bad. I ate fast

food four to five times a week—I could easily polish off a large pizza or a Chinese dinner for four—and no fruits or vegetables, unless you count the lettuce and tomato on a burger. Plus, I was a heavy drinker—12 to 24 beers a night, five nights a week.

Q So how did you

start losing weight?

A First I completely

cut out alcohol. Then I swapped unhealthy

fats, carbs, and proteins—white potatoes, breads, and pastas; sausages; cereal; soda; fast foods—for chicken, fish, eggs, oatmeal, green tea, and lots of fruits and veggies.

As a diabetic, I really had to watch portions: The more carbs I ate, the higher my blood sugar would go, and vice versa. That really helped keep me motivated.

Q Any newfound

favorite foods?

A Lots—sweet

potatoes, chickpeas, rye bread, coconut oil, avocados. And

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MF0517_BB_SUCCE.indd 116

BEFORE:

220 lbs

Adam Thompson

AGE: 29

RESIDENCE: Owen

Sound, ON, Canada

HEIGHT: 5'10"

STARTING WEIGHT:

220 lbs

CURRENT WEIGHT:

160 lbs

TOTAL POUNDS LOST:

60 (“I did drop down to 150, but recently I put on 10 pounds—all healthy weight”)

STARTING BODY FAT:

30%

CURRENT BODY FAT:

7%

quinoa—my trainer got me into that. At first I didn’t even know how to pronounce it.

Q Did you work out?

A Absolutely. I

trained each muscle group with weights once a week. At first, abs were tough; it’s hard with a belly in the way. I did cardio one or two times a week.

Q What was the high

point of the journey?

A Finding out I’m no

longer diabetic! That was the most exciting moment. I’ve been off diabetes meds almost two years now.

Q Did all this

take a toll on your personal life?

A I lost a few

friends when I stopped the party life—it’s been over six months since I last drank. But other than that, life has only g

otten better.

It’s your turn

■ Do you deserve to be a Men’s Fitness Success Story? If so, send before and after photos and your name, e-mail, and telephone number to us at:

successstories@ mensfitness.com

ARTHUR MOLA

Shot on location at Owen Sound Anytime Fitness, Owen Sound, Ontario

3/22/17 12:23 PM

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Test your

T

Low testosterone can be a serious (and seriously annoying) problem. But there is help.

BY STEVE DOWNS, C.S.C.S

.

IF WE ASKED YOU W testosterone does, you’d undoubtedly mention things like building strength and muscle mass, improving sex drive—in short, all the attributes we’ve come to equate with masculinity, especially when we’re at our peak in our late teens and early 20s. So, not surprisingly, when you no longer feel like the man you were and start to ask why, low T is often the culprit.

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MF0517_BB_TESTR.indd 118

HAT

Produced primarily in the testes and the

What is testosterone? Testosterone belongs adrenal glands, to a class of male testosterone is hormones known involved with a as androgens (aka, variety of imporsteroids). It is both tant processes in androgenic (causing the body. It helps male physical control development characteristics) and of male sex organs anabolic (causing and kicks into high development and gear during puberty, growth of muscle), when secondary the latter being far sexual characterismore interesting tics develop. These to the average guy include not just an trying to get jacked. increase in size

of the penis and testicles, but also the sprouting of facial and body hair. In addition, it is typically accompanied by a growth spurt and the development of stronger, more visible musculature.

As men mature, testosterone plays a critical role in sex drive, production of red blood cells and sperm, fat distribution, and—drum

JAMES MICHELFELDER

3/22/17 11:19 AM

Compound movements involving heavy resistance, like squats, deadlifts, and bench presses, are the best prescription for testostero ne producti o n.

roll, please—the maintenance and increasing development of muscle mass and strength.

Signs of low T Testosterone doesn’t just get up and leave the body on a whim. Instead, the side effects sneak up on you, first causing you to question how good you used to feel in the sack or in the gym. Then you start to notice your muscle-mass gains are nonexistent, and you’re actually getting smaller and weaker. Fatigue and a growing lack of interest in sex, training, and sports are the next indication that something’s just not right. Before you know it, you’re crying at movies and dog food ads.

Getting back to normal The good news: Low testosterone doesn’t have to happen to you...or keep happening to you. There are steps you can take to eliminate the symptoms and get at the core of the issue. It

MF0517_BB_TESTR.indd 119

starts with diet and exercise. Among the foods that can improve your natural testosterone production are oysters (rich in zinc), fatty fish such as salmon and tuna (vitamin D), and eggs (which contain cholesterol, the building block of testosterone). Other good foods to binge on for increased T levels include onions and garlic, spinach, and broccoli.

In the gym, intense workouts involving large muscle groups, heavy resistance, and minimum rest between sets are the best prescription for T production. Compound movements such as squats, deadlifts, bentover rows, and the bench press should be used in place of leg extensions, the pec deck, and hyperextensions. It is critical that you stress your body to get the biggest hormonal surge, and isolation movements just don’t cut it.

Finally, sleep is a critical part of the low-T conundrum.

If you don’t get eight hours of sleep per night, your body becomes catabolic. First, your body is unable to adequately recover from hard training sessions. Second, reduced sleep causes an increase in the manufacture of cortisol. This burns up muscle tissue, increases fat deposition (especially in the belly), and reduces testosterone production.

Supps can help If you feel as if you may be experiencing reduced testosterone levels, take the quiz at the right to find out. Depending on the

TestroVax is available at GNC, Vitamin Shoppe, or online at novex biotech.com.

Health Bod y Book

results, adding a supplemental test booster to your diet might help put you back in the game. One good option to consider is Novex Biotech’s TestroVax.

In a double-blind, placebo-controlled clinical trial, men who supplemented with the functional compound in TestroVax experienced a massive spike in T levels.

TestroVax’s main ingredient is a compound called Testothione, which contains several proven testosterone boosters including DAA (D-asparaginic acid), the antiaromatase herb fenugreek, the powerful antioxidant resveratrol, and the sexual-energizing adaptogenic herb Rhodiola rosea. It also contains Damiana, which has been shown to help improve libido and boost energy levels, as well as 2-aminoethanesulfonic acid, which aids in muscle development.

Because of its profound effect on T levels, the unique proprietary blend in TestroVax can help you achieve significant muscle growth, increased energy levels, and vitality, plus intensified libido. Quite simply: It can help you erase the symptoms you’re experiencing and make you feel like a man again.

Do you have low T?

T

o find out, tally up how many of the following you’ve experienced:

1. Low sex drive Any reduction is bad; a drastic drop-off signals problems.

2. Difficulty achieving erection If you depend on Viagra or Cialis, that’s not good.

3. Significant loss of muscle mass

4. Increase in body fat

5. Fatigue and lack of energy If you’re sleeping seven to eight hours a night yet feel sluggish, something’s wrong.

6. Lack of enthusiasm The inability to get excited about life in general is a sign of low T.

7. Mood changes Are you irritable or depressed most of the time? It could be hormonal.

8. Low semen volume A noticeable decrease in ejaculate isn’t normal.

9. Hair loss It could be on your head, but also on your face and body.

10. Shrinkage of testicles If your gonads feel smaller or softer to the touch, be cautious.

RESULTS

If you answered “yes” to 3 or fewer of the above symptoms, you’re in pretty good shape. If you are in the 4 to 6 range, you may have low-T trouble brewing. It’s time to look closely at your diet and exercise program. Finally, if you are experiencing 7 or more of the symptoms, low T is the likely cause.

3/22/17 11:19 AM

Body Book Supp right

S Stack up

Use the art and science of stacking to maximize your supplements—and take your muscle growth and performance in the gym to new heights

BY STEVE DOWNS, C.S.C.S.

MICHAEL JORDAN AND SCOTTIE PIPPEN were both great basketball players, but when their talents were combined on the Chicago Bulls, they became an unstoppable force. The same is true in the performance supplement game. By stacking your supplements in a strategic manner, you will vastly enhance your training sessions and increase the ergogenic benefits that result. But to gain the greatest impact, you must delve deep into the science and put together not just correct ingredients but also the most effective nutritional supplement formulas. Here are a few of the best supplement combos for maximum results.

120 MEN’S FITNESS MAY 2017

MF0517_BB_PERFO.indd 120

Creatine + Beta-Alanine If you want to blast through every workout like a pro, you have to fuel your muscles for optimal performance. Among the most effective pre-workout supplement stacks you can find is the pairing of creatine and betaalanine. From a power, strength, and musclebuilding perspective, this combination provides a one-two punch with numerous benefits.

For starters, creatine is essential for providing the cellular energy that powers muscular contractions. In a nutshell, creatine helps fuel the chemical reactions that cause your muscles to contract. Without adequate creatine present in muscle cells, they fatigue faster and your sets grind to a premature halt. Fortunately, creatine supplementation helps you avoid this, as it provides extra fuel to

keep your muscles pumping harder and longer–which forces them to grow bigger to adapt.

Beta-alanine is an amino acid that helps your muscles contract more powerfully and with greater frequency before exhaustion. When used as a supplement, betaalanine allows you to develop greater power and strength, while delaying fatigue and failure. It also allows muscles to recover faster, so you can complete more sets in a shorter period of time. And this increased training volume means bigger and stronger muscle tissue.

Just as Jordan and Pippen make great teammates, stacking creatine and betaalanine together before training gives you the tools to succeed in the gym. Suddenly, you’ll feel stronger, train longer, perform more sets, and be more anabolic than ever. Clearly, stacking these two supplements vastly outperforms taking either one separately.

Nitric Oxide + Caffeine A similar argument can be made for combining nitric oxide (NO) boosters and caffeine in a pre-workout stack. Nitric oxide is a compound that causes blood vessels to expand, allowing for greater blood flow. This increases the delivery of nutrients to muscle tissue for greater

Justin Steele

3/24/17 5:44 PM

it can be consumed before or after training to keep muscles growing.

In addition, whey is rich in leucine, perhaps the most anabolic amino acid. Leucine is the most important of the three BCAAs (branched chain amino acids) and is unique in that it’s used in muscle tissue as an energy source. This is where BCAA supplementation comes into the picture. By providing high doses of leucine, BCAA powders help muscles work harder and stay anabolic.

And whey and BCAAs stack together perfectly, for fairly obvious reasons. They both are rapidly absorbed and used by your body, and the combo will improve your ability to increase both size and strength.

A perfect example of this stack is seen with Pro Whey + and ISO 9:2:2 Multi-Phase BCAA from Performix. Pro Whey + provides three different whey proteins plus casein for extended release. Meanwhile, ISO 9:2:2 BCAAs contain free-form BCAAs in a highly anabolic 9:2:2 ratio. Together these super-supplements will push your muscle growth and strength to new levels. (For even greater effect, stack these two with Performix’s ION Pre-Workout, which

anabolic effect. From a supplement standpoint, you must take an NO booster such as arginine or citrulline in order to produce more nitric oxide.

Caffeine is a stimulant typically found in coffee, tea, and certain herbs. (Maybe you’ve heard of it?) It increases calorie burning and improves mental focus and concentration. Plus, it boosts workout intensity. It is one of the oldest and most popular training aids because it works, plain and simple.

Stacking an NO booster with caffeine allows you to dive into your workouts faster and with more energy, while enhancing the training effect mentally and physically. Together, they help you feel energized and greatly improve the overall quality of your training sessions.

Whey + BCAAs When it comes to building muscle, protein is king. And the king of kings is whey, for numerous reasons. Boasting a superior amino acid profile (with all nine of the essential aminos) and providing the fastest absorption of any protein, whey is highly anabolic. It promotes muscular development, increased strength, and release of anabolic hormones. Best of all,

But there are other ways to stimulate fat burning, including use of CLA (conjugated linoleic acid). This unique fatty acid not only reduces fat deposits, but it also helps increase lean muscle tissue. By doing both things simultaneously, CLA helps improve body composition, so you look leaner and harder.

Using thermogenics and CLA together will get you the best of both worlds. You’ll burn fat faster without sacrificing muscle, feel energized and focused, plus reduce your food intake so dieting isn’t so hard. Some products that are good for this are a diet stack from Performix that includes SST (Suspension Super Thermogenic), Sport CLA, and Stimfree fat burner. SST is packed with fat-burning compounds such as caffeine, Advantra Z, and yohimbine to stimulate your metabolism and provide energy to keep you motivated. Sport CLA is a blend of various forms of CLA, while Stimfree is a nonstimulant fat burner that also helps control appetite and increase body temperature.

Stack for health

O ENHANCE

T THESE SUPERSTACKS, you might also consider more basic supplements for overall health and wellness.

Start with a good multivitamin. A multi is one of the most critical supplements you can take each and every day. The micronutrients in multis play important roles in just about every process that occurs in the body, including those that lead to muscle growth and performance improvements, as well as fat burning. Being deficient in any of these could hold back progress for guys on even the most stellar of training and diet routines.

Fish oil is another crucial supplement for men. It contains omega-3 fatty acids, which promote heart and joint health. The consumption of antioxidants is also crucial to battle free-radical damage and slow the aging process, while certain amino acids, herbs, and caffeine help promote improved mood and focus.

Finally, consider CoQ-10 to round out your stack. This powerful coenzyme has been shown in numerous studies to help promote good heart health.

features creatine and beta-alanine, plus NO boosters and clean energizing caffeine. Taken before exercise, this triple-threat stack will boost energy and power and maintain laser focus, leading to solid muscle building.)

Thermogenic + CLA If your goal is to burn calories and drop body fat, you’ve also got supplement stacking options. At the top of the list are thermogenic aids, which increase your body’s metabolic furnace, thereby helping you burn more calories and shed unwanted fat. There are many different metabolism-boosting compounds, such as caffeine, yohimbine, raspberry ketones, and synephrine. Some of these also suppress appetite, increase body temperature, and increase energy levels so you feel more alive and vibrant.

For more on Performix supplements, visit performixdriven.com. To learn about Team Performix, log onto mensfitness.com/performix.

MF0517_BB_PERFO.indd 121

3/24/17 5:44 PM

Body Book Torch fat

The ladde r r circu r challenge

m r e

y

Climb out of your g rut with this sliding scheme

BY ELROY PHILLIPS / WORKOUT BY WYATT KRUEGER

AS THE WEATHER GETS WARMER, most of us want

to make our workout routines as efficient as possible so we can spend more time outdoors and less time in a dimly lit gym. A ladder-rep scheme—increasing or decreasing weight as a set progresses—is an effective way to do that because it pumps volume into your workout. Adding a circuits component to this down-the-ladder-styled routine also offers a cardiovascular benefit while boosting both strength and endurance.

How it works

Think of this as part strength training, part conditioning. The varying degrees of rep ranges will stimulate your muscles in new ways, and the circuit formatting will keep your heart rate elevated throughout the entire routine for maximum calorie burn. The ideal situation would be to take on this challenge with a training partner so you’re not completely hogging all the equipment.

Directions

Complete each of the following exercises for 10 repetitions. Immediately following the last rep of your exercise, go through the circuit again but this time for nine reps. Repeat this structure all the way down until you finish at one rep. Rest as little as possible. The weight you choose should be something you can lift for 12 to 15 reps.

122 MEN’S FITNESS MAY 20

MF0517_BB_CHALL.indd 122

17

i it i

p

Watch now! mensfitness.com/challenge

JAMES MICHELFELDER

3/22/17 5:13 PM

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Body Book Torch fat

DIP

Suspend your body over parallel bars with arms extended. Lower your body until your upper arms are parallel with the floor. Drive yoursel f f back up and hold at the top for one second with the e l bo ws l o oc ck e ed d o ou t.

W

YAT

’s Fitne

T

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Men can Media Inc. 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional mailing offices. Copyright © Weider Publications, LLC 2017. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. All materials submitted become the sole property of Weider Publications LLC and shall constitute a grant to Weider Publications LLC to use name, likeness, story, and all other information submitted of the person submitting the same for any and all purposes and cannot be used without permission in writing from Weider Publications LLC. Men’s Fitness is not responsible for returning unsolicited manuscripts, photographs, letters, or other materials. Weider Publications LLC and American Media Inc., publisher of Men’s Fitness, do not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications LLC or American Media Inc. verify the accuracy of any claims made in conjunction with such advertisements. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Title trademark registered in U.S. Patent and Trademark Office. Subscription rate is $24.00 for (1yr) 10 issues in U.S.A. In Canada (1yr) 10 issues $ 36.97. Outside of U.S.A. and Canada (1yr) $40.97 U.S. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and back issues, call toll-free (800) 340-8958 or write to: Men’s Fitness, P.O. Box 37207, Boone, IA, 500370207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NONPOSTAL and MILITARY FACILITIES send U.S. Address changes to: Men’s Fitness Magazine, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMASTER: Send address changes to American Media Inc., P.O. Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Men’s Fitness, P.O. Box 37207, Boone, IA, 50037. Manuscripts, art, or other submissions must be accompanied by a self-addressed, stamped envelope. Printed in the U.S.A.

24 MEN’S FITNESS MAY 2017

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BENCH PRESS

Lie on a bench and grasp the bar slightly wider than shoulder width. Keep a slight arch in your back as you lower the bar. When the bar touches your chest, drive your feet into the floor and press the weight back up.

PULLUP

Hang from the pullup bar with your arms just outside shoulder width. Pull yourself up until your chin is over the bar.

DEADLIFT

Bend your hips back to reach down and grasp the bar. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing upright and fully extended.

460) (Volume 33, No. 4), is published 10 times a year, Jan./Feb., Mar., Apr., May, Jun., Jul./Aug., Sept., Oct., Nov., and Dec., by Weider Publications LLC, a division of Ameri

3/22/17 5:13 PM

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