Muscle & fitness presents 101 workouts: everything you need to get a lean, strong and fit physique 9781600780240, 1600780245

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101Workouts

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ACKNOWLEDGEMENTS Project Editor Art Direction and Design Project Managing Editor

Michael Berg, NSCA–CPT KiWon Ballman Maureen Meyers Farrar

Photos by Per Bernal, Art Brewer, Michael Darter, Dale Gold, Kevin Horton, Blake Little, Chris Lund, Robert Reiff, Ian Spanier Chairman, President & CEO of AMI and Weider Publications, LLC Founding Chairman MUSCLE & FITNESS Editor in Chief MUSCLE & FITNESS Group Creative Director Publishers

David Pecker Joe Weider Peter McGough Chris Hobrecker Chris Scardino and Laya P. Clark

This publication is based on articles that have appeared previously in MUSCLE & FITNESS magazine.

© 2007, Weider Publications, LLC. All Rights Reserved. No part of this publication may be reproduced by photostat, microfilm, Xerography, or any other means, or incorporated into any information retreival system, electronic or mechanical, without written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: Weider Publications, LLC, 21100 Erwin Street, Woodland Hills, CA 91367, Attn: Rights and Permissions. Published in 2007 by Triumph Books 542 South Dearborn Street, Suite 750 Chicago, IL 60605 ISBN 978-1-60078-024-0 Printed in China.

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P R E S E N T E D BY

M A G A Z I N E

101Workouts

By Michael Berg, NSCA–CPT and the editors of MUSCLE & FITNESS

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MAGAZINE

PRESENTED BY

101 WORKOUTS TA B L E O F C O N T E N T S

Chapter 1: Chest page 1 #1 Beginner #2 15-Minute #3 At Home #4 Dexter Jackson #5 Omar Deckard #6 Ronnie Coleman #7 Peter Putnam Chapter 2: Delts page 16 #8 Beginner #9 15-Minute #10 At Home #11 Gunter Schlierkamp #12 Bob Cicherillo #13 Johnnie Jackson #14 Darrem Charles Chapter 3: Back page 32 #15 Beginner #16 15-Minute #17 At Home #18 Back Thickness #19 Garrett Downing #20 Dorian Yates Chapter 4: Legs page 46 #21 Beginner #22 15-Minute #23 At Home #24 Shawn Ray #25 Milos Sarcev #26 Jay Cutler Chapter 5: Biceps page 60 #27 Beginner #28 15-Minute #29 At Home #30 Gustavo Badell #31 Lionel Brown #32 Ahmad Haidar

page 21 Chapter 6: Triceps page 74 #33 Beginner #34 15-Minute #35 Dexter Jackson #36 Troy Alves #37 Darrem Charles Chapter 7: Abs page 86 #38 Beginner #39 15-Minute #40 15-Minute #41 At Home #42 Kris Dim #43 Stan McQuay #44 Rashid “Roc” Shabazz Chapter 8: Combination Routines page 102 #45 Upper Body Beginner #46 Upper Body Advanced #47 Upper Body 20-Minute #48 Upper Body At Home #49 Power & Strength #50 Full-Body Advanced

page 5

Chapter 9: The Muscle & Fitness Every Body Training Manual page 118 Workouts #51-#92: A complete guide to increasing the intensity of your training, including workouts for every bodypart.

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Chapter 10: Coming On Strong page 138 Workouts #93-#101: A primer on building maximum power through heavy-duty lifting.

page 86

Chapter 11: Cardio Blitz page 148 A month's worth of fat-burning cardio workouts to augment your weight training. Chapter 12: Basic Nutrition page 156 Use these 10 dietary and supplement guidelines to add muscle mass faster. Chapter 13: The 113 Best Bodybuilding Foods page 160 From the basics to the best breads, meats, snacks, fast foods and beverages, this listing of the best musclefriendly foods will help you shop and eat right. page 48

Index of Exercises page 170

HOW TO USE THIS BOOK You can apply what you find in 101 Workouts a number of different ways. For example: 1) Create an all-new bodypart training split based on your goals and your situation. For example, if you only can work out at home: Monday, Chest (p. 6) & Triceps (p. 78); Tuesday, Legs (p. 52); Wednesday, Off; Thursday, Back (p. 36) & Biceps (p. 66); Friday, Shoulders (p. 22) & Abs (p. 94). 2) Introduce some much-needed changes to your current training program. Sometimes, the best way to kick yourself into gear and beat boredom is to try something new. If it's back day, turn to the back chapter on page 32 and choose one of the six workouts you'll find there, just for today. Or maybe your chest flat-out isn't growing, so give them a nudge with a routine from an eight-time Mr. Olympia champion on page 12. There are numerous possibilities within these pages.

3) Choose one of the full-body routines, starting on page 112 and 114, and do it 1-3 times per week. Or pick an upper-body workout from Chapter 8 and a leg workout from Chapter 4 and do each 1-2 times per week (for example, Monday and Thursday do the upper-body routine, and Tuesday and Friday perform the legs routine). 4) Perhaps you don’t want to overhaul your whole training routine but only tweak it a little. In that case, try some new exercises. With 170 fully illustrated moves in this guide, you can trade out an exercise or two in your current workout. Variety is a key to growth, whether in the form of new exercises, set and reps schemes, or training techniques. You’ll find plenty of new ideas on all those fronts in 101 Workouts. All told, there are years worth of workouts in this book, making it one of the most valuable fitness resources you’ll ever own.

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O N E

CHEST

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WHETHER YOU CONSIDER YOURSELF a beginner or more advanced lifter, this chapter, like this entire book, will give you plenty of workout options. From the specially designed starter program on page 2 — useful whether you’re brand-new to the gym or returning after a long layoff — through the pro-caliber bodybuilder workouts on pages 8 through 15 you’ll find just the program that fits your needs. Even if you don’t belong to a gym, we’ve got you covered, as 2006 Mr. Olympia Jay Cutler demonstrates a workout you can do at home, with nothing more than a barbell set, dumbbells and an adjustable bench. With that in mind, turn the page. It’s time to choose a pectoral-building plan and put it to work for you.

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O N E

CHEST: BEGINNER day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialized training down the road. Some things to keep in mind... I As a beginner, err on the light side when choosing a weight. If you can’t finish the listed reps, you’ve gone too heavy and need to drop down on the next set. I As a note for here and throughout the book, if you see a decreasing rep scheme, pyramid up the weight each set; and if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

#1 EXERCISE

SETS

REPS

Smith-Machine 3

15, 12, 10

Decline Barbell Press*

Incline Press (or)

3

15, 12, 10

Machine Pullover

2

10

Pec-Deck Flye

2

10

Push-Up — or —

2

10

Parallel-Bar Dip*

2

10

* On your first and last exercise, switch back and forth between the two listed options, workout to workout.

> SUPPORTED CRUNCH

MACHINE CURL

START: Place your upper arms against the pad snugly and grasp the handles. MOVE: Curl as high as you can without your elbows leaving the pad, then lower to a point just before the weight stack touches down.

START: Lie on your back with your knees flexed to 90 degrees, your ankles and feet resting on a flat bench and your hands behind the base of your neck for support. MOVE: Lift your shoulders off the floor and crunch your ribs and hips toward each other. Hold for a beat, then reverse the motion. Don’t allow your shoulders to touch the floor until the end of the set.

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CHAPTER EIGHT

UPPER BODY: ADVANCED PUSH YOURSELF TO THE LIMIT WITH THIS

challenging high-energy routine. This workout can be used in conjunction with one of the leg routines in Chapter 4, or it can be used as a one-time shocker. If you’re in the training doldrums, this will knock you right out of them by introducing your body to some very different types of exercises. I If you’re not already familar with some or all of these moves, go light and take extra care to learn the form. Any of these can be a valuable addition to your current program if you learn how to do them correctly the first time. Getting sloppy, though, will only leave you open for injury.

#46 EXERCISE

SETS

REPS

Power Pull or Hang Clean

4

10, 8, 8, 5

Push Press

4

10, 8, 8, 5

Drop Push-Up

3

10, 10, 8

Weighted Pull-Up*

3

10, 8, 5

Standing Barbell Curl**

3

10, 8, 5

Hanging Leg Raise

3

10

* Perform just like pull-ups on page 40, but use a special belt to attach a 25, 35, or a 45-pound plate to your waist. ** See description on page 62.

A

B

>> POWER PULL START: Hold a barbell across your thighs with a shoulder-width or wider grip. MOVE: Keeping your back in its natural arch, bend your knees and hips slightly to assume the start position. Forcefully extend your hips and push off the balls of your feet to initiate the upward movement of the bar. Shrug your shoulders and bend your elbows to pull the bar up under your chin.

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>>

C

HANG CLEAN This is a bit more complicated than the power pull. Begin in the same position as a power pull and raise the bar in the same manner as in that exercises, but once you’ve shrugged as high as you can, quickly bend your knees and rotate your elbows under the bar so that you catch the weight on your front delts. (This position will resemble the start position of the front squat.) Return to the start position.

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B

A

>> DROP

C

PUSH-UP

A

START: Arrange two steps about three feet apart. Place a hand on each step and assume the starting position by raising your torso into the up position of a push-up. MOVE: Lift your hands off the steps so that your torso falls toward the floor, absorbing the impact of the descent with your hands and assuming the down position of a push-up. Immediately explode up and off the floor to return to the starting position. Increase the step height as you improve your power and strength.

>

B

PUSH PRESS START: Assume a front-squat starting position. MOVE: Bend slightly at the knees and then explode upward onto the balls of your feet, simultaneously pressing the bar overhead. Hold this position for a split second before returning to the bent-knee position.

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CHAPTER EIGHT

UPPER BODY: 20-MINUTE SPEED IS BUILT INTO THIS ROUTINE VIA

supersets, where you do the moves listed back to back with no rest in between. This training protocol allows you to hit two opposing muscle groups at the same time. I Have the weights and benches (if applicable) set up for your second exercise before you begin your first. For the incline press, have your weights for the row right next to the bench, so you can jump right from one to the other. I For the final exercise, you can either do the crunch and reverse crunch as its own compound set if adding a few extra minutes isn’t an issue for you, or you can switch off between the two moves, workout to workout.

#47 EXERCISE

Incline Dumbbell Press

10

Dumbbell Bent-Over Row*

2

10

Seated Dumbbell Press

2

10

— superset with — Dumbbell Shrug

2

10

Alternating Dumbbell Curl

2

10

— superset with — Lying Dumbbell Extension

2

10

Crunch or Reverse Crunch

2

20

* Like the bent-over barbell row on page 34, except you hold two dumbbells instead of a bar.

>>

INCLINE DUMBBELL PRESS

>> SEATED DUMBBELL PRESS See description on page 23.

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REPS

2

— superset with —

See description on page 10.

108

SETS

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LYING DUMBBELL

EXTENSION See description on page 81. Instead of an EZ-bar, use dumbbells (as shown).

MIXED-GRIP

BARBELL SHRUG START: Grasp a barbell with a mixed grip (one hand over, one under) to help you with a heavier weight. MOVE: The shrug is a simple up-and-down movement; don’t roll your shoulders — it doesn’t provide any added muscular stimulus and actually increases the chances of injury. When shrugging, keep your arms as straight at possible as you try to touch your traps to your ears.

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>> UPRIGHT ROW >

ONE-ARM DUMBBELL ROW

BARBELL ROW

FLAT-BENCH PRESS See description on page 8.

See description on page 34.

>>

SEATED KNEE-UP See description on page 93.

>>

>>

>>

See description on page 35 and 36.

DUMBBELL KICKBACK See description on page 83.

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CHAPTER EIGHT

POWER & STRENGTH PURE, BRUTE STRENGTH IS BORN FROM THE

kind of power moves you’d observe in an Olympiclifting training facility. These aren’t your typical mass-building exercises that target a specific muscle group while trying to minimize ancillary involvement. They require explosive precision, and an all-out engagement of multiple muscle groups in order to complete the lift. The result is dense, thick-to-the-bone muscle development. I If possible, do this routine with a partner, who can keep a watchful eye on your form. I If you want to take it to another level after 3–4 weeks, add an extra high-power 3-rep set to the first four exercises.

#49 EXERCISE

SETS

REPS

4

10, 10, 8, 6

Power Dumbbell Raise

4

10, 8, 8, 6

Deadlift

3

10, 8, 6

Flat-Bench Dumbbell Press

3

10, 8, 6

Barbell Good Morning

2

10

Close-Grip Dumbbell Press

2

10

Alternating Dumbbell Curl

2

10

High-Pull Snatch

The Deadlift is on page 53; the Flat-Bench Dumbbell Press is on page 12; the Close-Grip Dumbbell Press is on page 78; and the Alternating Dumbbell Curl is on page 72.

C B

>>

A

HIGH-PULL SNATCH START: Stand holding either dumbbells or a barbell at arms’ length. Then bend at your knees and waist so that the weight rests at knee level. MOVE: Extend at your ankles, knees and hips, as if jumping, to lift the bar up to your neck, pulling your elbows back at the top. Rather than stopping here, raise the weight overhead in one continuous motion by rolling your wrists back and pushing the bar overhead. Lower the bar to return to the start position.

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A

A

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POWER DUMBBELL RAISE START: Stand erect holding a pair of dumbbells at your sides, knees slightly bent, feet shoulder-width apart and toes slightly pointed out. MOVE: Bend your knees slightly and then straighten them as you raise the dumbbells up toward your armpits. As the weights approach that position, push off the balls of your feet.

B

START: Stand with a barbell resting across your traps. MOVE: Keep your knees loose and lean forward at the waist until your torso is almost parallel to the ground, maintaining a neutral spine position as you descend. Return to the start position. On this exercise, it’s essential you maintain a tight, arched lower back; if your back rounds at any point during a repetition, you put your spine at risk for injury.

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CHAPTER EIGHT

FULL BODY: ADVANCED JUST BECAUSE THIS IS AN ADVANCED

workout doesn’t mean you need any fancy machines. Yes, with minimal equipment — just dumbbells and an adjustable bench — you can thoroughly thrash your body, top to bottom, and spark it to grow like never before. In this workout, we’ve combined top-notch exercises to create multi-dimensional compound wmoves that’ll energize your neural pathways and engage your muscles in new, innovative ways. I Take plenty of time to complete this workout the first few sessions. Be patient with the exercises, err on the side of lighter weights at the start, and take ample rest periods — up to three minutes — between sets. As you get more adept at the moves, work on gaining strength in the lifts and shortening your rest period down to 60–120 seconds.

#50 EXERCISE

SETS

REPS

Dumbbell Squat + Overhead Press Dumbbell Push-Up + Row

3

10, 8, 6

3

10, 8, 6

Dumbbell Deadlift + Upright Row Dumbbell Pullover + Press

3

10, 8, 6

3

10, 8, 6

Woodchopper

3

15, 12, 10

Dumbbell V-Sit

3

12, 10, 8

Alternating Dumbbell Curl

2

10, 8

Dumbbell Kickback

2

10, 8

Rest 1–3 minutes between sets.

SQUAT A surprisingly good source

of Vitamin C

serving size: 6 oz. canned light 191 calories, 42 g protein, 0 g carbs, 1 g fat >> A convenient superhigh-

protein, zero-carb snack Turkey Breast (MB, GL) serving size: 6 oz. 189 calories, 42 g protein, 0 g carbs, 1 g fat >> Almost no other protein

is this lean Salmon (Atlantic) (MB, GL) serving size: 8 oz. 416 calories, 45 g protein, 0 g carbs, 24 g fat >> High in fat, but it’s the

dense foods around. Broccoli contains a phytonutrient that blocks some estrogens and can help boost testosterone

Vegetables Asparagus (GL) serving size: 20 spears 60 calories, 6 g protein, 12 g carbs, 0 g fat >> Packed with antioxidants, it

helps you drop water weight Baked Potato (MB) serving size: 1 medium 161 calories, 4 g protein, 37 g carbs, 0 g fat >> To build muscle, you need

starchy carbs. The fast-burning carbs in white potatoes make them great postworkout, and the folate content helps build new muscle

Carrot (GL)

serving size: 1 medium 25 calories, 1 g protein, 6 g carbs, 0 g fat >> The beta-carotene helps suppress postworkout inflammation Cauliflower (GL) serving size: 1 cup 28 calories, 1 g protein, 3 g carbs, 0 g fat >> A low-calorie vegetable that

makes you feel full; great when dieting Corn (MB)

serving size: 1 cup canned 133 calories, 4 g protein, 30 g carbs, 2 g fat >> Not the best choice for those going low-carb Green Beans (GL) serving size: 1 can (14.5 oz.) 52 calories, 3 g protein, 12 g carbs, 0 g fat >> Convenient source of

phytonutrients Peas (MB)

Broccoli (GL)

serving size: 1 cup 31 calories, 3 g protein, 6 g carbs, 0 g fat >> One of the most nutrient-

serving size: 1 cup 118 calories, 8 g protein, 21 g carbs, 1 g fat >> A good source of fiber and even some protein

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(MB) An M&F massbuilding favorite

(GL) A great food when trying to lose bodyfat

(PR) Eat this 30–60 minutes preworkout

Another low-cal, low-carb food that helps you feel full

>>

Fruit Apple (MB, GL, PR) serving size: 1 large 110 calories, 0 g protein, 30 g carbs, 0 g fat >> A great source of carbs

preworkout Avocado (MB, GL) serving size: 1⁄2 medium 145 calories, 2 g protein, 8 g carbs, 13 g fat >> No need to stay away from

this high-fat fruit. The fat is healthy and avocados can help boost thyroid hormone levels Banana (MB, GL, PR) serving size: 1 medium 105 calories, 1 g protein, 27 g carbs, 0 g fat >> A great preworkout carb

source blended in your protein shake

(PO) Eat this within an hour postworkout

86 calories, 2 g protein, 22 g carbs, 0 g fat >> A good preworkout carb

source; its Vitamin C can help boost nitric-oxide (NO) levels to give you a better pump Raspberries (GL, PR) serving size: 1 cup 64 calories, 1 g protein, 15 g carbs, 1 g fat >> Raspberries contain a

ketone that promotes fatburning Strawberries (MB, GL, PR) serving size: 1 cup 46 calories, 1 g protein, 11 g carbs, 0 g fat >> A good snack food that

provides a powerful punch of antioxidants and Vitamin C Bread, Cereal, Rice

Blueberries (MB, GL, PR)

Bagel (MB, PO)

serving size: 1 cup

1 medium plain 289 calories, 11 g protein, 56 g carbs, 2 g fat >> A great fast-absorbing

serving size:

83 calories, 1 g protein, 21 g carbs, 0 g fat >> Their phytonutrients boost

brain power

postworkout carb source Cantaloupe (MB, PO) serving size: 1 medium 188 calories, 5 g protein, 45 g carbs, 1 g fat >> A good postworkout carb to

accompany your whey protein shake due to its fast rate of digestion Sweet Potato (MB, GL) serving size: 1 medium 103 calories, 2 g protein, 24 g carbs, 0 g fat >> An ideal slow-burning carb Tomato (GL)

serving size: 1 medium

22 calories, 1 g protein, 5 g carbs, 0 g fat >> A great source of the

antioxidant lycopene Zucchini (GL)

serving size: 1 cup sliced, boiled 29 calories, 1 g protein, 7 g carbs, 0 g fat

Grapefruit (GL) serving size: 1⁄2 large 53 calories, 1 g protein, 13 g carbs, 0 g fat >> Research shows that eating

grapefruit can aid fat loss Orange (MB, GL, PR) serving size: 1 large

Brown Rice (MB, GL) serving size: 1 cup, medium grain 218 calories, 5 g protein, 46 g carbs, 2 g fat >> Go brown whenever

possible; it has more fiber and nutrients than white rice Cheerios (MB, PO) serving size: 1 cup 111 calories, 4 g protein, 22 g fat, 2 g fat >> This fast-burning

carb makes a great postworkout snack

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C H APTE R THIRTEEN

English Muffin (MB, PO) serving size: 1 plain 134 calories, 4 g protein, 26 g carbs, 1 g fat >> A good breakfast carb to

quickly restore glycogen levels depleted while sleeping Multigrain Bread (MB, GL, PR) serving size: 1 slice 65 calories, 3 g protein, 12 g carbs, 1 g fat >> Make sure the multigrain

you buy is whole-grain Oatmeal (MB, GL, PR) serving size: 1 cup cooked, plain 147 calories, 6 g protein, 25 g carbs, 2 g fat, 4 g fiber >> This heart-healthy

slow-burning carb keeps insulin levels steady, which helps prevent fat gain Pita Bread (MB, GL, PR) serving size: 1 large, wheat 170 calories, 6 g protein, 35 g fat, 2 g fat >> Going with wheat pita is

a better option than plain

35 g carbs, 1 g fat >> A slower-burning carb

than other rices — great for longlasting energy Nuts

Almonds (MB, GL) serving size: 1 oz. 169 calories, 6 g protein, 5 g carbs, 15 g fat >> The perfect snack; research

shows they aid fat loss Cashews (MB) serving size: 1 oz. 163 calories, 4 g protein, 9 g carbs, 13 g fat >> When eating mixed nuts, go

easy on the cashews — they’re the highest in carbs Mixed Nuts (MB, GL) serving size: 1 oz. 168 calories, 5 g protein, 7 g carbs, 15 g fat >> A good source of healthy fats.

Look for the lower-salt versions Peanut Butter (MB) serving size: 1 Tbsp. 94 calories, 4 g protein, 3 g carbs, 8 g fat >> A delicious source of healthy

fats and protein White Rice (MB, PO) serving size: 1 cup, medium grain 242 calories, 4 g protein, 53 g carbs, 0 g fat >> Sticky white rice makes

a great postworkout carb

Walnuts (GL)

serving size: 1 oz. (English) 185 calories, 4 g protein, 4 g carbs, 18 g fat >> One of the few nuts that’s rich in omega-3 fatty acids

Whole-Wheat Bread (MB, GL, PR) serving size: 1 slice 70 calories, 3 g protein, 13 g fat, 1 g fat >> Whole wheat means

slow-burning carbs, which keep insulin levels low and prevent fat gain Wild Rice (MG, GL) serving size: 1 cup 166 calories, 7 g protein,

164

Protein Powder Whey Protein (MB, PR, PO, GL) serving size: 1 scoop (typical whey protein product) 80 calories, 20 g protein, 1 g carbs, 0 g fat >> The ultimate convenience

protein, and a key pre- and postworkout ingredient

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BEST DELI MEATS NOT EVERYONE HAS TIME TO COOK IN THE MIDDLE OF THE DAY. ENTER THE SUPERCONVENIENT PACKAGE OF COLD CUTS

Healthy Choice Deli Meats serving size: 2 oz. 60 calories, 9 g protein, 1 g carbs, 1.5 g fat (deli counter cooked ham) >> Find these at the deli

counter, not the refrigerated deli section Hormel Natural Choice Deli Turkey serving size: 4 slices 60 calories, 10 g protein, 1 g carbs, 1 g fat >> “Minimally processed” and

“no artificial ingredients” Oscar Mayer ReducedFat Turkey Ham (50% Less Fat) serving size: 28 g 35 calories, 5 g protein, 1 g carbs, 1.5 g fat >> Oscar Mayer wieners

and bologna, bad; this, good Best Sandwich Cheese Jarlsberg Lite Swiss Cheese serving size: 1 slice 50 calories, 4 g protein, 0 g carbs, 2 g fat, 2 g fiber >> Fifty percent less fat

and 30% fewer calories than regular Swiss cheese. Go ahead, have two slices

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BEST FOODS IN A CAN A MEAL THAT LIVED IN A CAN FIVE MINUTES AGO PROBABLY SHOULDN’T BE YOUR FIRST CHOICE FOR DINNER, BUT THESE FOODS WON’T DO YOUR PHYSIQUE ANY HARM

Best Beans Amy’s Organic Refried Black Beans serving size: 1⁄2 cup 140 calories, 7 g protein, 20 g carbs,

3 g fat, 6 g fiber >> Loaded with fiber

and

appreciable protein Best Canned Fruit Dole Pineapple Chunks in 100% Juice (PR) serving size: 1⁄2 cup 60 calories, 0 g protein, 15 g carbs, 0 g fat, 1 g fiber >> Whey protein and a can of

pineapple make a great pretraining meal

Best Canned Veggies Del Monte No-SaltAdded Cut Green Beans serving size: 1⁄2 cup 20 calories, 1 g protein, 4 g carbs, 0 g fat, 2 g fiber >> We like the lower sodium

Best Chili Hormel Chili with Turkey and Beans serving size: 1 can 400 calories, 34 g protein, 52 g carbs, 6 g fat, 10 g fiber

Turkey instead of beef keeps the fat content in check

>>

Best Soup Progresso Chicken Noodle 99% Fat-Free serving size: 1 can (19 oz.) 200 calories, 12 g protein, 24 g carbs, 4 g fat, 2 g fiber >> Protein content is

respectable for soup

BEST BEVERAGES SURE, WATER IS THE BEST ALL-AROUND BEVERAGE, BUT SOMETIMES YOU NEED SOME CARBS AND PROTEIN WITH YOUR LIQUID REFRESHMENT

Best Carton of Milk Horizon Organic 1% Low-Fat Milk (MB) serving size: 1 cup 100 calories, 8 g protein, 12 g carbs, 2.5 g fat >> Good source of protein

and calcium, two keys to building mass Best Juices POM Wonderful 100% Pomegranate Juice (PO) serving size: 8 oz.

160 calories, 0 g protein, 40 g carbs, 0 g fat >> Rich in antioxidants, which

and sugar in fruit juices

are great for enhancing muscle recovery. Pomegranate juice has also been found to boost NO levels

Best Low-Calorie Drink

Tropicana Essentials Fiber Orange Juice serving size: 8 oz. 120 calories, 2 g protein, 29 g carbs, 0 g fat, 3 g fiber >> The Vitamin C was

always there, but this has fat-burning fiber, too V8 100% Vegetable Juice serving size: 8 oz. 50 calories, 2 g protein, 10 g carbs, 0 g fat, 2 g fiber >> A fraction of the calories

Crystal Light

serving size: 1 packet (mixed in water) 5 calories, 0 g protein, 0 g carbs, 0 g fat >> Practically no calories

but not devoid of taste Best Sports Drink Gatorade Endurance Formula (PO) serving size: 32 oz. bottle 200 calories, 0 g protein, 56 g carbs, 0 g fat >> The classic sports beverage

is still as good as they come for postworkout replenishing

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C H APTE R THIRTEEN

BEST BREAKFAST FOODS Best Pancakes Aunt Jemima WholeWheat Pancakes (MB) serving size: 1⁄4 cup (makes 1–2 pancakes) 120 calories, 4 g protein, 26 g carbs, 0.5 g fat, 3 g fiber >> A good complex carb

BEST BREADS, PASTA & RICE THE WORST THING YOU CAN DO WHEN TRYING TO SHED FAT IS SCARF DOWN EMPTY CARBS. THESE GRAINS ARE ANYTHING BUT EMPTY. THEY ALL HAVE ONE THING IN COMMON: PLENTY OF FIBER

to go alongside your eggs Best Bagel BREAKFAST CAN TURN INTO A CHEAT MEAL REAL FAST. CONSIDER THESE ITEMS DAMAGE CONTROL

Best Bacon Jennie-O Extra Lean Turkey Bacon serving size: 15 g 20 calories, 3 g protein, 0 g carbs, 0 g fat >> Tastes good and it won’t

Best Premade Breakfast Sandwich Morningstar Farms Breakfast Sandwich with Cheese serving size: 1 280 calories, 28 g protein, 35 g carbs, 3 g fat, 5 g fiber >> Being vegetarian keeps

the fat content down

give you a heart attack Best Waffles Best Cold Cereal General Mills Total (PR) serving size: 3⁄4 cup 100 calories, 2 g protein, 23 g carbs, 0.5 g fat, 3 g fiber >> Only 5 g sugar per serving,

Kashi GoLean Waffles serving size: 2 170 calories, 8 g protein, 33 g carbs, 3 g fat, 6 g fiber >> Low-carb dieters should

limit themselves to one waffle instead of two

which beats most cold cereals Best Yogurt Best HotCereal (non-plain) Cytosport Muscle Milk ’n Oats (MB, PR) serving size: 1 cup 300 calories, 30 g protein, 34 g carbs, 6 g fat, 4 g fiber >> Good for the hardgainer

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Stonyfield Farm Organic Low-Fat Plain Yogurt (MB, PR) serving size: 1 cup 120 calories, 10 g protein, 18 g carbs, 2 g fat, 3 g fiber >> Flavored yogurts are full

of sugar. Stick with plain

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Thomas’ Hearty Grain 100% Whole-Wheat Bagels (MB, PR) serving size: 1 270 calories, 12 g protein, 55 g carbs, 2 g fat, 8 g fiber >> Trying to shed fat? Save

half the bagel for tomorrow Best English Muffin Orowheat 100% WholeWheat English Muffins (MB, PR) serving size: 1 130 calories, 6 gprotein, 26 g carbs, 1.5 g fat, 4 g fiber >> Smear peanut butter on this

for a high-energy snack Best Loaf Ezekiel 4:9 Bread (GL) serving size: 1 slice 80 calories, 4 g protein, 15 g carbs, 0.5 g fat, 3 g fiber >> Unlike most breads, this one

contains complete proteins Best Pastas Barilla Plus (MB) serving size: 2 oz.

200 calories, 1 0 g protein, 38 g carbs, 1 g fat, 2 g fiber >> Flax flour bumps up the

heart-healthy omega-3s Nature’s Path Lifestream Spaghetti (MB) serving size: 2 oz. 208 calories, 9 g protein, 36 g carbs, 3.5 g fat, 8 g fiber >> Made with organic

whole-wheat flour and brown flax meal Best Pizza Crust Boboli 100% WholeWheat Thin Crust serving size: 1⁄5 shell 150 calories, 7 g protein, 27 g carbs, 3 g fat, 4 g fiber >> Regular Boboli has a

fraction of the fiber Best Rice Uncle Ben’s WholeGrain Brown Rice (MB) serving size: 1⁄4 cup 170 calories, 4 g protein, 36 g carbs, 1 g fat, 2 g fiber >> White rice, however, is

a great postworkout carb Best Tortilla Mission Multigrain Flour Tortilla (MB) serving size: 1 fajita size 110 calories, 3 g protein, 17 g carbs, 3 g fat, 4 g fiber >> A full-size tortilla can easily

set you back 300 calories

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BEST SNACKS SNACK TIME HAS RUINED MORE PHYSIQUES THAN HAPPY HOUR. STICK TO THESE CONVENIENT EATS AND YOU’LL BE FINE

100 calories, 13 g protein, 4 g carbs, 2.5 g fat >> High in protein, low

in

carbs and fat Best Fruit Snack

Best Chips Kettle Bakes Lightly Salted Potato Chips serving size: 1 oz. 120 calories, 3 g protein, 21 g carbs, 3 g fat, 2 g fiber >> Not only are these light on

Mott’s Healthy Harvest Apple Sauce (PR) serving size: 1 cup 50 calories, 0 g protein, 13 g carbs, 0 g fat, 1 g fiber >> If you prefer your fruit

the salt, but the fat, too

wet instead of dry

Tostitos Multigrain Tortilla Chips serving size: 1 oz. 150 calories, 2 g protein, 18 g carbs, 8 g fat (1 g sat), 2 g fiber >> More fiber than Tostitos

regular tortilla chips

Best Jerky Oberto Natural Style Beef Jerky (MB) serving size: 2 oz. 160 calories, 22 g protein, 14 g carbs, 2 g fat >> Like cottage cheese

(high protein, low carbs), only less perishable Best Convenient Veggies Green Giant Fresh Baby Cut Carrots serving size: 3 oz. (about 14) 40 calories, 1 g protein, 9 g carbs, 0 g fat, 2 g fiber >> An easy way to satisfy

your recommended veggie intake Best Cottage Cheese Horizon Organic Low-Fat Cottage Cheese (MB, GL) serving size: 1⁄2 cup

Best Low-Cal Dessert Jell-O Sugar-Free Gelatin serving size: 19.5 oz. (1 individual container) 10 calories, 1 g protein, 0 g carbs, 0 g fat >> The gelatin equivalent

to Crystal Light — you can knock yourself out with this stuff when you crave something sweet Best Nuts Blue Diamond Almonds serving size: 1⁄4 cup

180 calories, 6 g protein, 6 g carbs, 14 g fat (1 g sat), 3 g fiber >> The words “honey roasted”

mean “more sugar.” When it comes to nuts, the plainer and less salty, the better Planters Dry-Roasted Unsalted Peanuts serving size: 28 g 160 calories, 8 g protein, 6 g carbs, 14 g fat

(2 g sat), 2 g fiber >> You can even find these

at most gas stations. Now that’s convenience Best Peanut Butter Power Butter (MB) serving size: 2 Tbsp. 182 calories, 16 g protein, 7 g carbs, 12 g fat (2 g sat), 3 g fiber >> This blows away regular

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C H APTE R THIRTEEN

peanut butter with its added egg whites as well as flaxseed and flaxseed oil Best Popcorn Orville Redenbacher’s Smart Pop Organic Popcorn serving size: 1⁄2 bag 120 calories, 4 g protein, 26 g carbs, 2 g fat, 5 g fiber >> Orville’s regular

buttered popcorn has 12 g fat per serving Best Pudding Instone High-Protein Pudding (MB) serving size: 1 100 calories, 20 g protein, 2 g carbs, 2 g fat, 1 g fiber >> Regular puddings don’t

BEST FAST FOODS YOU’RE CRUNCHED FOR TIME AND PULL OVER AT A FAST-FOOD JOINT. YOU CAN STILL EAT (RELATIVELY) CLEAN

Best Dessert Wendy’s Fix ’N Mix Frosty serving size: small 270 calories, 5 g protein, 44 g carbs, 8 g fat >> On a strict diet? Frosty also

comes in a “junior” size with about half the calories Best Salads Burger King Tendergrill Chicken Garden Salad serving size: 1

hold a candle to Instone in terms of protein and carbs Best String Cheese Sorrento Stringsters Reduced Fat String Cheese serving size: 1 70 calories, 8 g protein, 1 g carbs, 4 g fat >> Nice to know one of the

best snack foods ever comes in low-fat form Best Trail Mix Eden Trail Mix serving size: 3 Tbsp. 140 calories, 5 g protein, 10 g carbs, 11 g fat, 4 g fiber >> Pumpkin seeds, sunflower

seeds, roasted almonds and more, all organic

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1 0 1 WO R KO U T S

230 calories, 32 g protein, 11 g carbs, 8 g fat, 3 g fiber >> Fewer carbs and less fat

than McDonald’s version McDonald’s Asian Salad with Grilled Chicken serving size: 1 290 calories, 31 g protein, 23 g carbs, 10 g fat, 6 g fiber >> No, you can’t supersize that

Best Sandwiches Burger King Tendergrill Chicken Sandwich (no sauce) serving size: 1 400 calories, 36 g protein, 49 g carbs, 7 g fat, 4 g fiber

A Whopper has a whopping 39 g fat

>>

KFC Tender Roast Chicken Sandwich (no sauce) serving size: 1 300 calories, 37 g protein, 28 g carbs, 4.5 g fat, 2 g fiber >> Loaded with protein with

modest fat and carbs McDonald’s Premium Grilled Chicken Classic Sandwich serving size: 1 420 calories, 32 g protein, 52 g carbs, 9 g fat, 3 g fiber >> By the way, McNuggets =

McDeadly. Six have 15 g fat

The Add-Mass Basics USE THIS SAMPLE DIET TO DEVELOP YOUR OWN MENU FOR GAINING MASS BREAKFAST 3 egg whites plus 3 whole eggs 1 banana 1 cup oatmeal

MIDMORNING 8 oz. low-fat cottage cheese 1 slice whole-wheat bread 2 Tbsp. peanut butter LUNCH 8 oz. ground beef 1 whole-wheat pita 1 ⁄2 cup peas

PREWORKOUT 1 scoop whey protein mixed w/ water 1 cup strawberries 2 slices wholewheat bread 1 Tbsp. peanut butter POSTWORKOUT 2 scoops whey protein mixed w/ water

1 bagel 1 cantaloupe DINNER 6 oz. chicken breast 2 sweet potatoes 1 can green beans LATE EVENING 12 oz. low-fat cottage cheese 1 cup oatmeal

The Get-Lean Basics ONCE YOU’VE PERUSED OUR LIST OF FOODS, CHECK OUT THIS EXAMPLE OF HOW TO WORK THEM INTO AN EASY ONE-DAY, GET-LEAN MEAL PLAN

BREAKFAST 2 egg whites plus 2 whole eggs 1 cup oatmeal MIDMORNING 6 oz. chicken breast 1 medium sweet potato 1 cup broccoli LUNCH 8 oz. salmon

1 cup cauliflower ⁄2 cup (cooked) brown rice PREWORKOUT 1 scoop whey protein mixed w/ water 1 banana POSTWORKOUT 1 scoop whey protein mixed w/ water 1 large baked potato 1

DINNER 8 oz. top sirloin Salad with olive-oilbased Italian dressing LATE EVENING 1 cup low-fat cottage cheese (flavor with two packets of Splenda if desired)

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Best Sides KFC Mashed Potatoes (no gravy) (MB, PO) serving size: 1 cup 110 calories, 2 g protein, 17 g carbs, 4 g fat, 1 g fiber >> Gravy adds another

30 calories you don’t need Wendy’s Chili serving size: large 330 calories, 25 g protein, 35 g carbs, 9 g fat, 8 g fiber >> At less than $2, this is

a great nutritional bang for your buck Wendy’s Plain Baked Potato (MB, PO) serving size: 10 oz. 270 calories, 7 g protein, 61 g carbs, 0 g fat, 7 g fiber >> Just say no to adding butter,

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320 calories, 24 g protein, 47 g carbs, 6 g fat, 4 g fiber >> Includes wheat bread,

lettuce, tomatoes, onions, green peppers, pickles and olives Subway Sweet Onion Chicken Teriyaki Sandwich serving size: 6-inch 370 calories, 26 g protein, 59 g carbs, 5 g fat, 4 g fiber >> Includes wheat bread,

lettuce, tomatoes, onions, green peppers, pickles and olives Best Taco

Best Subs

Taco Bell “Fresco Style” Spicy Chicken Soft Taco serving size: 1 180 calories, 10 g protein, 21 g carbs, 7 g fat, 2 g fiber >> The Bell’s 14 other

Subway Club Sandwich serving size: 6-inch

“Fresco Style” items are also less than 10 g fat

sour cream or a fat-laden salad dressing

BEST FLAVOR ENHANCERS Best Mayo

SALADS, SANDWICHES, BAKED POTATOES — ALL FOODS THAT WERE PERFECTLY HEALTHY UNTIL YOU TOPPED THEM WITH CONDIMENTS. THE KEY IS CHOOSING THE RIGHT ONES

Hellmann’s/ Best Foods Light Mayonnaise serving size: 1 Tbsp. 45 calories, 0 g protein, > Half the calories and

Best Bagel Spread

Best Pancake Syrup

Sabra Go Mediterranean Hummus serving size: 1 oz. 80 calories, 2 g protein, 4 g carbs, 7 g fat, 1 g fiber >> Only 1 g of Sabra’s fat

Maple Grove Farms Sugar-Free Syrup serving size: 1⁄4 cup 30 calories, 0 g protein, 11 g carbs, 0 g fat >> Put it on your

is saturated Best Butter

fat of regular mayo

whole-wheat hotcakes and waffles — in moderation Best Salad Dressing

Smart Balance Omega-Plus Buttery Spread serving size: 1 Tbsp. 80 calories, 0 g protein, 0 g carbs, 9 g fat >> Trans-fat free, with

Wishbone Italian Dressing serving size: 2 Tbsp. 90 calories, 0 g protein, 3 g carbs, 8 g fat >> The carbs are

added plant sterols to help lower cholesterol levels and omega-3 fats

negligible and the fat is nearly all healthy unsaturated (7 g)

Best Cream Cheese

Best Sour Cream

Kraft Philadelphia Light Cream Cheese serving size: 1 oz. 60 calories, 3 g protein, 2 g carbs, 4.5 g fat >> Half the fat and a third

Horizon Organic Low-Fat Sour Cream serving size: 2 Tbsp. 35 calories, 1 g protein, 3 g carbs, 5 g fat >> Regular sour cream has

fewer calories than the regular stuff, but it tastes just as good

nearly twice the calories

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INDEX OF PICTURED EXERCISES ABS

BACK

EXERCISE Ab Wheel Barbell Rollout/Crunch Crossover Crunch Crunch Curl-Up Decline-Bench Crunch Decline-Bench Oblique Crunch Double Crunch Dumbbell V-Sit Exercise-Ball Crunch Hanging Knee Raise Hanging Leg Raise Hanging Oblique Raise Hip Thrust Leg Raise Reverse Crunch Rope Crunch Rope Double Crunch Scissor Kick Seated Knee-Up Side Jackknife Standing Cable Crunch Standing Oblique Cable Crunch Straight-Leg Crunch Supported Crunch Twisting Crunch V-Up on Bench Woodchopper

PAGE(S) 92 147 95 99, 109 89 91, 96 100

Back Extension Bent-Over Barbell Row

105 34, 43, 140 37

Bent-Over Reverse-Grip Row Close-Grip Pulldown Dumbbell Pullover Hammer-Strength Row One-Arm Dumbbell Row (knee on bench) One-Arm Dumbbell Row (standing) One-Arm Machine Row Palm-Rotation Dumbbell Row Pull-Up Reverse-Grip Bent-Over Barbell Row Reverse-Grip Machine Pulldown Reverse-Grip Pulldown Seated Cable Row Straight-Arm Lat Pulldown T-Bar Row Wide-Grip Pulldown To Front Wide-Grip Seated Cable Row BICEPS 3-Grip Barbell Curl Alternating Dumbbell Curl (standing) Alternating Incline Dumbbell Curl Cable EZ-Bar Curl Concentration Curl Dual Dumbbell Hammer Curl EZ-Bar Preacher Curl Incline Spider Curl Machine Curl Multi-Angle Incline Dumbbell Curl One-Arm Dumbbell Preacher Curl Reverse EZ-Bar Curl Scott Curl Seated Alternating Dumbbell Curl Seated Barbell Curl Standing Barbell Curl

97, 136 117 101 91, 97 93, 98, 100 101 95 90 94 92 101 88 93, 111 89 97 99

EXERCISE BICEPS Standing Cable Curl With Rope Standing Dumbbell Curl Two-Arm High-Cable Curl

PAGE(S) 65

CALVES Donkey Calf Raise Standing Calf Raise Standing Calf Raise (barbell)

137 49 143

CHEST

9, 13, 14 2 7

95 105 91 99 116

Low-Pulley Cable Crossover Machine Pullover Neutral-Grip Flat-Bench Dumbbell Press One-Arm Dumbbell Flat-Bench Press Parallel-Bar Dip Pec-Deck Flye Push-Up Seated Chest Press Machine Smith-Machine Flat-Bench Press Smith-Machine Incline Press

41 11, 45, 124 39 36, 104, 111 35 43 37 40, 44 45 42 38 39, 45 129 39, 128 35 35, 43

66 72, 109, 117 63 69 73 67 62, 70 141 105 67 71 65 131 69, 70 67, 147 62, 68, 71, 72

Cable Crossover Decline Barbell Press Decline Bench Dumbbell Flye Dip Drop Push-Up Dumbbell Pullover Exercise-Ball Dumbbell Flye Exercise-Ball Push-Up Flat-Bench Barbell Press Flat-Bench Dumbbell Flye Flat-Bench Dumbbell Press Hammer-Strength Chest Press Machine Hammer-Strength Incline Machine Press Incline Barbell Press Incline-Bench Press (wide grip) Incline Dumbbell Flye Incline Dumbbell Press

DELTS

Alternating Dumbbell Front Raise Bent-Arm Dumbbell Lateral Raise Bent-Over Lateral Raise Dumbbell Front Raise Dumbbell Lateral Raise Dumbbell Upright Row EZ-Bar Upright Row Front-Overhead Barbell Raise Incline-Bench Rear-Delt Flye Incline Front Raise One-Arm Bent-Over Lateral Raise One-Arm Dumbbell Front Raise One-Arm Dumbbell Lateral Raise Seated Bent-Over Lateral Raise Seated Dumbbell Press

DELTS

130 64, 69, 73

15 107 11, 45, 124 5 5 8 9 12, 15

PAGE(S) 23 21 20 21 111 18

FOREARMS Reverse Wrist Curl Wrist Curl

63 63

HAMSTRINGSGlute-Ham Raise Lying Dumbbell Leg Curl Lying Leg Curl One-Legged Machine Curl Romanian Dumbbell Deadlift

135 58 49, 135 59 59

QUADS

Barbell Lunge Barbell Hack Squat Barbell Squat Dumbbell Step-Up Hack Squat Leg Extension Leg Press Mountain Climber Smith-Machine Squat Unilateral Leg Extension Unilateral Leg Press

54, 134 146 50, 52, 57 52 51, 55 48, 51, 55 50, 55 53 48, 51 56

TRAPS

Mixed-Grip Barbell Shrug Dumbbell Shrug

110

104 8 6, 14 144 7 10, 12, 108, 125 13 3 4

EXERCISE Standing EZ-Bar Upright Row Standing One-Arm Cable Raise (D-handle) Standing Cable Reverse Flye Standing Rope Cable Raise Upright Row Wide-Grip Upright Row

57

41, 109

7 TRICEPS 3 3, 11 3 5 4 2

Lying EZ-Bar Extension Lying Dumbbell Extension Machine Dip One-Arm Dumbbell Extension Parallel-Bar Dip Pressdown Rope Pressdown Seated Dumbbell Overhead Extension Seated Triceps Extension Single-Arm Overhead Dumbbell Extension

30 27 111 29 22, 28, 31 25 27 127 22, 25, 29 141 19 COMBOS 19 19 31 23, 24. 28, 108, 110 26, 105 30, 126

Seated Machine Press Seated Overhead Barbell Press Seated One-Arm 24 Dumbbell Lateral Raise Smith-Machine 18 Shoulder Press Standing Behind-The-Back 21 Cable Raise

45-Degree Lying Triceps Extension Bench Dip Close-Grip Bench Press Close-Grip Dumbbell Press Close-Grip Push-Up Dumbbell Kickback

Barbell Good Morning Dumbbell Deadlift + Upright Row Dumbbell Pullover + Press Dumbbell Push-Up + Row Dumbbell Squat + Overhead Press Traditional Deadlift Hang Clean High-Pull Snatch Power Dumbbell Raise Power Pull Push Press Underhand Press-Raise

132 79 76 78 77 83, 85, 111, 116 81, 82, 85 109 76 79 80 77, 80 81, 83, 84 82 142 133

113 115 117 115 114 53 106 112 113 106 107 145