STRONG Fitness Magazine Training Guide - Spring 2014 USA - FiLELiST

SPRING
TRAINING
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1 STRONGFITNESSMAG.COM
|
Spring 2014
editors note
If youre like me, you prefer to
go solo in the gym. No matter
what else is going on in your
life, once the headphones go
in and you grab the weights,
that hour is yours to own. But
now and then, when you really
want to test your limitsmaybe
add a little weight to the bar
or squeeze out a few more
repshaving a training partner
can help you blow past your
boundaries and achieve new
personal bests.
We applied this same line of
thinking when it came to this
issue of our Training Guide. In
order to raise the bar slightly
higher and deliver even more
science-backed, eective train-
ing techniques, we were going
to have to call upon some of our
strongest resources.
And so, we enlisted regular
contributor Amanda Kotela
personal trainer with a special-
ization in athletic therapy, a
degree in exercise science, and
an insatiable appetite for know-
ledge surrounding biomechan-
ics and strength buildingand
deemed her the ocial Fitness
Consultant for this issue.
Amanda lent her expertise
to almost every aspect of
the following pages, from
programming workouts to
demonstrating them (thats
her in the foam rolling routine
on page 27).
Thanks to her obsession with
the eld of health and tness, as
well as that of the other gurus
featured on our Contributors
list, I believe we have hit a new
personal best with our biggest
and best Training Guide yet,
just in time for spring. After all,
this is the season for renewal,
and what better time to clean
out old routines and step up
your game?
We know youre the type of
trainer for whom just showing
up, repping out the same old
routines and calling it a day just
doesnt cut it. We can relate,
because we too arent satised
unless were always learning,
growing, evolving. Like you,
were constantly striving to take
what weve already built and
create something even better.
Here, with this all-encompassing
Guide to becoming your ttest
self, I think weve achieved it.
Welcome to Spring Training.
Stay STRONG,
Kirstyn Brown
Editor-in-Chief
EFFORT
TEAM
Me with our Fitness Consultant Amanda Kotel,
channeling our inner rock n roll goddesses.
Spring 2014
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STRONGFITNESSMAG.COM 2
TIFFANY LEE GASTON
GOOFS AROUND
BEHIND THE SCENES
masthead
FOUNDER & PRESIDENT
Paul Buceta
EDITOR-IN-CHIEF
Kirstyn Brown
PUBLISHER
Kevin Detto
CREATIVE DIRECTOR
Erin Lutz
DEPUTY EDITOR
Sandy Braz
SENIOR DESIGNER
Jacqueline Hornyak
DESIGNER
Andreia Pereira
COPY EDITOR
Chelsea Clarke
FITNESS CONSULTANT
Amanda Kotel, BSc, CPT
VIDEOGRAPHER
Sarah Scotford
CHIEF FINANCIAL OFFICER
Kim Gunther
ADVERTISING SALES
Kevin Detto
kdetto@strongtnessmag.com
416-804-3616
LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
CONTRIBUTORS
Lori Fabrizio, Jessie Hilgenberg, James Ho,
Laura Kobar, Amanda Kotel, Dave Laus,
Nichelle Laus, Valeria Nova
SPECIAL THANKS
City Athletic Club Las Vegas, Metro Fitness-
Hilliard, Toronto Athletic Club, Wynn
Fitness, Xtreme Couture Gym, Ignite Fitness
DISTRIBUTION
Disticor Magazine Distribution Services
Ofce 905-619-6565
Always consult your physician before beginning any exercise program.
This general information is not intended to diagnose any medical
condition or to replace your healthcare professional. Consult with your
healthcare professional to design an appropriate exercise prescription.
If you experience any pain or diculty with these exercises, stop and
consult your healthcare provider. If you experience any symptoms of
weakness, unsteadiness, light-headedness or dizziness, chest pain or
pressure, nausea, or shortness of breath. Mild soreness after exercise
may be experienced after beginning a newexercise. Contact your
physician if the soreness does not improve after 2-3 days.
COVER ATHLETE
SHANNON PRASARN
TAKING FIVE
ON SET SHOOTING
ELECTRIC CIRCUIT
THE EIC & PUBLISHER, KEVIN,
HARD AT WORK
THE TEAM ON SET WITH COVER
ATHLETE, SHANNON PRASARN
PAUL BUCETA
ON SET
|
Spring 2014
in every issue
EDITORS NOTE
|
1
The Editor-in-Chief talks about teaming
up with a tness powerhouse to make
this our best Training Guide yet.
CONTRIBUTORS
|
4
Meet the masterminds behind each
word and workout.
PURE ADRENALINE
|
5
Moments of strength to get you all
red up.
TRAINER TALK
|
8
Our resident training genius, Jessie
Hilgenberg, shows you the best ways to
make gains in the gym.
Plus: Her progressive training plan for
bufer biceps.
INJURY REPORT
|
34
The doctor is in. Sports chiropractor
James Ho sheds light on chronic knee
pain and why you dont have to give up
the squat.
NUTRITION
MAKING THE CARB CONNECTION
|
15
Whats the deal with hating carbs? Find
out how to make this macronutrient
one of your best training buddies.
SPRING 2014
FEATURES
TRAINING
CARDIO DAY UPGRADE
|
9
A high intensity bike-meets-
bodyweight workout that will make
your head spin.
TIME TO CRANK IT UP
|
11
Say see ya to rest periods. Turn your
ordinary leg day into a calorie-killing
sweat session with active rest.
ELECTRIC CIRCUIT
|
17
Want a major fat meltdown in time
for summer? Supercharge your
metabolism with this challenging
circuit routine.
UPPER BODY BLAST
|
23
Sculpt your upper body into a work of
art with this superset routine for your
chest and triceps.
THIS IS HOW WE ROLL
|
27
Foam rolling is all the rage these
days, and with good reason. Cool
down in style while lengthening and
massaging tired, tight muscles.
ON THE COVER
COVER MODEL
SHANNON PRASARN
PHOTOGRAPHY PAUL BUCETA
MAKEUP & HAIR VALERIA NOVA
SHOT AT
XTREME COUTURE, TORONTO
BUST OUT OF YOUR
COMFORT ZONE.
IT'S TIME YOU GAVE
YOUR FITNESS REGIME A
SPRING CLEANING.
Spring 2014
|
contributors
FATIMA LEITE KUSCH, COACH, CPT
Electric Circuit, pg 17
As a certied sports nutrition advisor and
personal trainer, its no wonder Fatima is
an award-winning competition prep coach
and Pro Fitness Model competitor. Shes
also the founder of Team Blessed Bodies, a
community of women who train, model and
compete together.
NICHELLE LAUS, FITNESS EXPERT
& KICKBOXING INSTRUCTOR
Upper Body Blast, pg 23
This mother of four young boys uses
tness as her outlet to inspire other women
and mothers to live healthy lives. She is a
gure and bikini competitor, motivational
speaker, kickboxing instructor and tness
model.
DAVE LAUS, PHOTOGRAPHER
Upper Body Blast, pg 23
Photographer Dave Laus shot this workout
with just the right amount of grit. This
tness photog has only been on the scene
for about a year but hes quickly becoming
one of the top shooters in our books.
LAURA KOBAR, MS, ACSM
Making the Carb Connection,
pg 15
This Arizona-based health and nutrition
expert has a Master of Science in Exercise
Endocrinology and Sport Psychology, as
well as almost three decades of specializing
in nutrition and strength coaching.
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RJESSIE HILGENBERG,
Competition Coach &
STRONGCAMP Director
JAMES HO, DC, BHSC
Injury Report, pg 34
A member of STRONG Fitness Magazines
Advisory Board, James is our go-to expert
when it comes to sports medicine and
chiropractic concerns. He is a chiropractor at
the Athletes Care Sports Medicine Centers
in Toronto and has consulted athletes at the
pro level from the NHL to UFC, as well as
recreational athletes and Olympians.
From the moment we met this tness dynamo
with the infectious smile and jaw-dropping
physique, we knew we made a great team.
As the director and head trainer behind our
STRONGCAMPS, Jessie has become famous
among campers for her body-busting workouts,
extensive knowledge of nutrition, and most of
all, her kindhearted spirit. She is a renowned
tness personality, adored by literally thousands
of fans worldwide, as well as a bodybuilding.
com and NLA for Her team athlete with a
passion for health and tness that is unmatched.
pure
STOP YOU.
-BETHANY HAMILTON
COURAGE
DOESN'T MEAN
YOU DON'T GET AFRAID.
COURAGE MEANS
YOU DON'T LET
FEAR
|
Spring 2014
IFBB PRO JESSIE HILGENBERG
WITH HEAD TRAINER AND IFBB PRO JESSIE HILGENBERG & STRONG FITNESS MAGAZINE
STRONG ON
THE ENTIRE EXPERIENCE WILL BE
PHOTOGRAPHED BY PAUL BUCETA
MOTIVATION
KILLER
INFORMATIVE SEMINARS
MEET & GREETS
WORKOUTS
+
TH
PH
TORONTO, CANADA JUNE 13-15, 2014
VANCOUVER, CANADA JUNE 20-22, 2014
To reserve your spot e-mail: jhilgenberg@strongfitnessmag.com
STRONGCAMP
Spring 2014
|
BY JESSIE HILGENBERG, IFBB FIGURE PRO
IF YOURE NOT MOVING FORWARD, youll never get where youre
trying to go. Fitness is no exception to this rule, especially when it
comes to making muscle gains in the gym. If you want to see im-
provements to your performance and physique and avoid hitting that
dreaded plateau, you have to gradually increase your workload and
intensity, a concept known as progression.
Progression can be an overwhelming concept to apply to your
training, as there are so many factors involved. To successfully prog-
ress you can manipulate intensity, sets, reps, weight and possibly the
most underrated, rest periods. But Ill get to that later.
First, progression should be gradual and systematic. If you try to
progress too quickly, you run the risk of injury. This, as well as not
allowing your body adequate rest and recovery between workouts, is a
sure re way to halt your results or overtrain.
Secondly, there are two common mistakes I see occurring in the
gym that can put a stop to progression. The rst is too much active
rest. Dont get me wrong, there is absolutely a time and place for a
workout that lls rest periods with fat-torching intervals of jump rope,
pop squats or push-ups. But in the case of making muscle gains, you
can have too much of a good thing.
Another common mistake is the opposite: over resting between
sets. When you rest too long, not only do you lose momentum, but
you also run the risk of losing strength. A good rule of thumb is to
rest long enough to recover from the last set, but not so long that the
pump and heat within your muscles are completely lost. (For tips on
making the most of rest periods, see The Best of the Rest.)
Aside from rest periods, you can encourage progression by upping
the sets, reps and weight over time. Of course, at some point, youll no
longer be able to increase weight, which is why you must incorporate
more than one version of progression. Here is a simple, six-week pro-
gressive workout for bicep curls. Give it a try and remember to keep
notes. Then you can apply these strategies to your other workouts.
With the right game plan, youll never hit another plateau.
WORK IN
PROGRESS
BICEP CURLS WEIGHT SETS REPS REST
WEEK 1 12 lbs 3 10 60 sec
Keep lifting,
TRAINER TALK
WANT TO
WORK OUT
WITH JESSIE?
THE BEST OF THE REST
Hit a plateau? Start tracking your rest periods! Time your
rest periods and make notes in a training journal. If they vary,
follow these guidelines for making them consistent.
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REGISTER FOR A STRONGCAMP!
VISIT STRONG-CAMP.COM FOR A
LOCATION AND DATE NEAR YOU.
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TRAINING
WRITTEN BY AMANDA KOTEL, B.SC EXERCISE SCIENCE, KINESIOLOGIST
AND PERSONAL TRAINER PHOTOGRAPHY BY PAUL BUCETA
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Steady state cardio is dead. If you want a science-proven,
guaranteed way to torch fat fast, then its time to up the intensity.
CARDIO DAY
CARDIO DAYS: YOU EITHER
LOVE TO HATE THEM, or, you
just plain hate them. But if you
want to keep your ticker in top
shape and maintain an awesome
body composition, then you
cant quit them. Heres the good
news: cardio doesnt have to
be an hour-long necessary evil.
Continuous (and monotonous)
aerobic cardio is so five years
ago! When it comes to scorching
fat and calories, high intensity
intervals are where its at. Make
sweat-inducing cardio routines
like this one part of your weekly
regiment and youll burn more
fat, maintain more muscle, and
spend a fraction of the time in
the gym. And who knows, you
may even start looking forward
to cardio days.
UPGRADE
|
Spring 2014
Have plenty
of water
handy, youre
about to
work up a
sweat!
WHICH TWITCH
IS WHICH?
In order to see changes in your physique and
improve your performance, you need to tap
into the diferent muscle ber types within your
body, which is why it is important to switch up
your routine and sweat it out with intensity.
Here are two basic types of muscle bers:
Slow Twitch: These muscle bers are
aerobic, which means they require oxygen to
contract. These are your endurance muscles, as
they re slowly and take longer to fatigue
(think marathon training).
Fast Twitch: These muscle bers are
anaerobic, and do not require oxygen to
contract. These are the muscles at work during
explosive bursts of efort, and they fatigue more
quickly (think weight lifting or sprint drills).
Fat-Burning Facts
Interval trainingin this case,
Tabata-stylehas earned a rep for
being the king of cardio, thanks
to its unparalleled fat-torching
potential and ability to preserve
hard-earned muscle tissue. Its also
extremely efective for improving
your aerobic and anaerobic
capacity, meaning youll be able to
workout harder, longer. Add that to
the fact that this method of training
elevates your metabolism for up
to 48 hours? Well thats just the
peanut butter on your rice cake.
If youre still struggling to
believe that 20 minutes of high
intensity training can provide
more benets than your old 45
minute session, consider this:
which athlete statistically has
lower body fat: the sprinter or
the marathoner? Yep. Its the
sprinter. Thats because interval
training provides a tremendous
boost of human growth hormone
(hGH), otherwise known as your
bodys natural fat burner. And
unlike steady state cardio, high
intensity intervals tap into both
the anaerobic and aerobic energy
pathways by stimulating both slow
twitch and fast twitch muscle bers
(see Which Twich is Which? for
more explanation). Whats more,
the post-exercise oxygen demand
required to repair damaged
muscle tissue uses more energy for
anabolic protein synthesis, which
equates to increased muscle mass.
If you need proof, just check out a
sprinters quads and theyll make
you a believer.
Take it for a Spin
Dust of a spin bike and try out this
high intensity, Tabata-style interval
circuit:
How to: Warm up before you
begin with some light cycling
(do not skip this step!). Set an
interval timer for 20 seconds of
work, followed by 10 seconds of
rest. Attack the work period as
hard as you possibly can for 20
seconds, then back of and rest for
10. Go through the workout then
repeat for up to 20 minutes total.
If you think 20 seconds doesnt
seem like much, dont be fooled.
Youll soon be thankful for those
10 speedy seconds of mercy. If by
the end you dont feel like you had
a killer workout, up the intensity
next time (See Give HIIT Your
All). Incorporate this style of
training approximately twice per
week and transform your body into
a fat-burning machine.
WORK DESCRIPTION DURATION
Warm-Up: Light cycling 5 min
Sprint 20 sec
Rest 10 sec
Pop Squats 20 sec
Rest 10 sec
Sprint 20 sec
Rest 10 sec
Sprint 20 sec
Rest 10 sec
Push-Up 20 sec
Rest 10 sec
Repeat for up to 20 minutes
Note: Make sure there is light-to moderate resistance on
the bike. You are aiming for a cadence of at least 100
revolutions per minute.
SO, HOW DO YOU KNOW YOURE GIVING IT ENOUGH INTENSITY
TO REAP THE REWARDS? ASK YOUR HEART RATE. INTENSITY
CAN BE DESCRIBED AS THE PERCENTAGE OF YOUR MAXIMAL
HEART RATE, NOT THE INTENSITY OF THE EFFORT. TO FIGURE
THIS OUT ACCURATELY, YOU MIGHT WANT TO PICK UP A HEART
RATE MONITOR. IDEALLY 90-95% OF YOUR MAXIMUM HEART
RATE WILL TAKE YOU TO THE PROPER TRAINING INTENSITY.
OTHERWISE, BE HONEST WITH YOURSELF: ARE YOU GIVING IT
YOUR ALL OR PHONING IT IN?
GIVE HIIT YOUR ALL
THE WORKOUT
Cool Down: Slow your pace and continue pedaling for 5-7
minutes, or until your heart rate is below 120 beats per minute.
Before
you begin:
Spring 2014
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Time to
TRAINING
Revamping your leg
day requires plenty
of resistance and
constant movement.
The rest is history.
ROUTINE BY AMANDA KOTEL, B.SC EXERCISE SCIENCE,
KINESIOLOGIST AND PERSONAL TRAINER
PHOTOGRAPHY BY PAUL BUCETA
|
Spring 2014
Spring 2014
|
YOU DONT HAVE
TO ABANDON YOUR
FAVORITE EXERCISES
TO KICK YOUR LOWER
BODY TRAINING INTO
HIGH GEAR.
You can turn an ordinary
leg day into a turbocharged
sweat session just by adding
supersets and ditching the
restthe rest period, that
is. Sorry, but if you want to
scorch fat and sculpt amazing
muscle at the same time,
than say goodbye to those
minutes between sets you
spend snapping gym seles.
In this lethal leg and glutes
routine, there aint no rest for
the wicked.
ACTIVE REST
IS THE BEST
You can re up any weight-
training program by adding
a conditioning component
between sets (think jump
squats, burpees and other
self-inflicted acts of torture).
In this workout, you will
be following each grueling
superset with a high intensity
exercise. Why? For starters,
youll be getting more bang
for your buck by knocking
out a cardio workout while
simultaneously hitting your
legs and butt from every
angle. Youll also jumpstart
metabolism and keep it
revving for hours after.
Move through the supersets, performing all rounds of
each before moving to the next. Perform 8-12 reps
of each exercise in the supersetwithout rest
then nish it of with the cardio booster. Here you
can take a quick breather before going back to the
top and repeating the whole circuit again, but keep it
minimal. Do 4 rounds of each superset.
The Workout
Since this is a lower body-specic workout, focus on generating
the power for each exercise from your glutes. Go for pretty heavy
weights, and use slow and controlled movements.
Burpee
x 12
Jumping Lunge
x 20
Jump Squat
x 20
cardioBOOSTERS
TIP:
SUPERSET
Barbell Sti-
Legged Deadlift
Dumbbell
Reverse Lunge
A
Barbell
Squat
Leg
Extension
B
SUPERSET
Cable Glute
Kickback
Dumbell
Step Up
C
SUPERSET
|
Spring 2014
1. BARBELL STIFF-
LEGGED DEADLIFT
Set Up: Stand tall holding a loaded
barbell with an overhand grip.
Place your feet hip-width apart
and straighten your knees, but do
not lock them out.
Action: Keeping your legs straight,
push your hips back to lower
the barbell towards the ground.
Go only as low as you can while
maintaining a straight spine.
Hold briey at the bottom then
squeeze your glutes and extend
through the hips to return to the
starting position.
2. DUMBBELL
REVERSE LUNGE
Set Up: Stand with feet hip-width
apart holding a dumbbell in each
hand at your sides.
Action: Take a large step back-
wards and bend your knees to
lower into a deep lunge. Extend
your legs and push of your back
foot to bring it back to meet the
other in the starting position.
1. BARBELL SQUAT
Set Up: Place a loaded barbell across your shoul-
ders (on your upper traps, not resting on your
neck) and stand with feet hip-width apart.
Action: Bend your knees and hinge at the hips,
pushing your glutes back, then down. Lower
as far as you can while keeping a neutral spine
(not rounded). Pause at the bottom, then press
through your heels, squeezing your glutes, and
extend your legs to return to standing.
2. LEG EXTENSION
(NOT PICTURED)
Set Up: Adjust a leg extension machine so that
your back is fully supported by the pad, thighs
are ush with the seat, and the footpad is rest-
ing on your lower shins, just above your ankles.
Action: Grasp the handles and extend your legs,
squeezing your quads to raise the weight.
Do not hyperextend. Hold at the top of the
movement then slowly lower back down.
superset
1. a
A
superset
B
1. b 2.
1.
Spring 2014
|
JUMP SQUAT
Action: Standing with feet hip-width apart, place
your hands together in front of you or behind your
head. Lower into a deep squat, then squeeze your
glutes and explode straight upwards. Land directly
into a squat and repeat for all reps.
JUMPING LUNGE
Action: Assume a lunge position by stepping
one foot forward and bending both knees to lower
towards the ground. Extend both legs and explode
straight up, switching legs in the air so the
opposite foot is forward. Land directly into a lunge
on the other side. Thats one rep.
1. CABLE GLUTE KICKBACK
Set Up: Place one foot in an ankle cuf
attached to a low pulley on a cable appa-
ratus. Stand facing the weight stack from
about two feet away and lean forward,
grasping the steel frame for support.
Action: Keeping your abs tight, contract
your glutes and slowly lift your leg
straight out behind you, as high as you
comfortably can. Do not over arch your
back at the top of the movement. Slowly
lower back down. Repeat for all reps,
then switch legs.
TIP: Squeeze your glutes at the
top of the movement in order
to achieve a peak contraction.
2. DUMBBELL STEP UP
Set Up: Holding a dumbbell in each hand,
stand facing the side of a bench or a box.
Stand back far enough so you have room
to safely step up onto it.
Action: Lift your right foot and press it
into the bench to come up to standing,
keeping your back straight (not round-
ed) and contracting your glutes. Lower
back down, leading with the left foot,
then following with the right. Repeat all
reps on the right foot, then switch sides.
cardio
BOOSTERS
BURPEE
Action: From standing, drop into a squat
with hands on the floor and immediately
jump both feet back so you are in a high plank
position. Perform a single push-up. Hop your
feet towards your hands, back into a low squat,
then jump straight into the air. Thats one rep.
superset
C
1.
2.
|
Spring 2014
CARB CONNE CARB CONNECCTION TION CCCCC
Making the Making the
NNE NNE NNE NNE NNE NNE NNECCCCCCCTION TION TIO TIO TIO TIO TIO CCCCCCCCCCCCCCCC
WRITTEN BY KIRSTYN BROWN, EDITOR IN CHIEF, WITH FILES FROM LAURA KOBAR, MS, ACSM
Spring 2014
|
THE HYPE AROUND HIGH-PROTEIN DIETS HAS
TURNED US INTO CARBOPHOBES, BUT SNUBBING THIS
MACRONUTRIENT CAN ACTUALLY DO MORE HARM THAN GOOD.
THE REST
OF THE DAY:
Your best option for carbs throughout the day is vegetables and
plenty of them. They pack a punch of vitamins, antioxidants, water
and ber but come with a low-calorie price tag. When youre not
gearing up for a workout or recovering from one, eat lower-carb
veggies such as leafy greens, celery, bell peppers, cucumbers and
zucchini with every meal and snack if you desire. The benet to
eating vegetables throughout the day is they help control blood
sugar levels and keep you feeling full with all that ber.
A report published in the Journal of the Interna-
tional Society of Sports Nutrition, concluded that
WORKOUTS LASTING ONE HOUR HAVE A 90-MINUTE
WINDOW IN WHICH TO EAT A POST-WORKOUT MEAL.
However, athletes who engage in competition for
three to four hours would need to replenish muscle
glycogen more immediately.
IF WEVE LEARNED
ANYTHING from the low-fat
fad, the cabbage-soup craze
or the grapefruit diet, its that
banishing an entire food group
from our meal plan doesnt do
a body good. As it turns out,
depriving our bodies of neces-
sary nutrients causes all kinds
of byproducts (hello fatigue,
brain fog, binging, and weight
gain) except the one were af-
ter: a hot and healthy bod. So
if were so wise to the nutrition
game now, why has it become
cool to hate carbs?
These days, carbohydrates
are often at the center of
debates between nutritionists
and bodybuilders alike, with
opinions on how much, how
often and acceptable sources
being the hottest topics to
dispute. But theres one fact
that isnt up for debate: you
need carbs.
And heres why. Carbo-
hydrates are a macronutrient
(nutrient, meaning the stuf
you need for cell and metabo-
lism function, and macro
meaning you need a lot of it)
along with fat and protein.
Everyone, even sedentary
couch potatoes, need carbs
for optimal brain and nervous
system function. As for a
high-intensity athlete (thats
you), carbs are an all-natural
performance enhancer. These
misunderstood macros could
actually be the x-factor that el-
evates your training and scores
you faster results. But rst, you
have to learn to use them to
your advantage.
TIMING IS EVERYTHING
The concept of nutrient tim-
ing refers to using the bodys
responses to food for optimal
performancebasically, using
the appropriate nutrients to
attain certain goals. Knowing
exactly what to eat before,
during and after training enables
athletes to perform and recover
to the best of their ability. There
are three times in a day for
optimal carb consumption. The
rst two directly afect your
work in the gym, and thats the
pre workout/workout and post
workout periods. The third is
the remaining hours of the
day, when cells are growing
and repairing.
Approach each time period
with the right amount and
type of carbs and youll boost
your potential to hit your
goals. Heres how:
Muscle glycogen is the stored form
of carbohydrate, which is the pre-
dominant fuel source for moderate
and high intensity activities, like
interval training, sprint drills and
super heavy lifting. High intensity
exercise reaps glycogen stores
because the next fuel source used
is fat; with high intensity exercise,
fat becomes limited as the inten-
sity increases, therefore as muscle
glycogen depletes, so does the
ability to complete the workout at
higher intensities.
Combine 30-40g of carbs
with at least 15g of lean
protein. This is an ideal
time to take in those dense
carbohydrates to help
drive amino acids to your
muscles and replenish
glycogen stores. Go for qui-
noa, amaranth, oatmeal, or
potatoes, as well as foods
that are not as high in ber
as other sources, like
vegetables and fruit.
PRE WORKOUT
/WORKOUT:
CARB
CHOICE:
Drinking a shake with a
bit of quality protein and
about 20-30g of carbohy-
drates (a serving of fruit,
a splash of maple syrup,
even some oats) an hour
before a workout, followed
by a glass of water, will
ensure youre properly
hydrated and stocked up
on glycogen to deliver a
killer performance.
POST
WORKOUT:
The post workout meal is consid-
ered to be the most critical period
for timed meals, specically for
muscle building (hypertrophy).
Resistance training triggers a spike
in insulin response that research
suggests can last not just hours,
but an entire day, depending on
the intensity of the workout. So
your window of opportunity to
replenish nutrients is anywhere
from 30 minutes to about two
hours post workout.
CARB
CHOICE:
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Spring 2014
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Supercharge your metabolism with this
body-rocking, high-energy routine.
C
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Why
Circuit
Training
Rocks
ITS APRIL,
which means beach season
is lurking right around the
corner. Sure, the motivation
of New Years resolutions
has faded like your old
jeans, and your once-killer
gym routine has become just
as outdated. But if you want
to feel confident peeling
off those layers come June,
then this isnt the time for
your workouts to lose mo-
mentum. Dont get discour-
aged if your progress has hit
the brakes or if youve lost
the gusto to destroy your leg
day. It just means its time to
surprise your musclesand
weve got the perfect way
to wake them up. This fast-
paced workout comprised
of compound movements
is guaranteed to challenge
your body and incinerate
fat and calories. Its the
jolt you need to jumpstart
your metabolism, reboot
your motivation and smash
through that plateau.
Welcome to spring training.
1. IT INCREASES METABOLISM
Circuit training is an awesome addition to
your current lifting regimen, because it has
all the ingredients for the perfect fat burning
workout. Like weightlifting, circuits incorpo-
rate resistance, which builds muscle and bone
density for a better body composition. All that
lean muscle makes your body burn fat more
efficiently by improving your resting meta-
bolic rate. But circuit training also sends your
metabolism into hyper drive in order to repair
tissue and meet the oxygen demands placed
on your body from the constant full-body
movements, performed with tons of intensity.
2. IT BUSTS PLATEAUS
Busting your butt at the gym without seeing
improvements in your strength and physique
can make you want to throw in the towel, but
if youre repping it out the same way each
week, a plateau is inevitable. The key is to
stimulate your neuromusclar system in a
different way. Circuit training will scramble
up your mundane routine, keeping your body
guessing, and when your body is constantly
guessing, it becomes harder for it to adapt.
Incorporate circuit training into your schedule
for a few weeks, and youll discover that when
you return to more traditional lifting youll be
squatting, pressing and curling more than ever.
3. IT STRENGTHENS HEAD-TO-TOE
Circuits use compound movements, meaning
youll be working your entire body each time
you train. The object here is to include multi-
joint movements like squats, push-ups, and
rows, to work the full body as a unit, allowing
it to become more biomechanically efficient,
which in turn will make you stronger, improv-
ing your workouts, and so on. The secret to
achieving maximum results is all in how hard
you hit it. When doing exercises with weights,
you should use enough weight that youre
being challenged, but not putting yourself at
risk for injury (see Create Your Own Circuit
for more on this). Try to push through all the
exercises without having to stop mid-set.
After all, the pain is only temporary, but your
body will keep burning up calories long after.
C
Spring 2014
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Spring 2014
PRISONER
SQUAT
Set up: Stand with
your feet hip width
apart and place your
palms behind your
head, drawing your
elbows and shoulders
back. Keep them here
throughout the entire
movement.
Action: Hinge from
your hip joint and lower
down as far as you can,
while maintaining a
neutral spine position.
Make sure your lower
back doesnt round at
the bottom of the squat.
Press through your
heels and squeeze your
glute muscles to return
to standing.
Set up: Start in an upright plank position with your
hands holding onto dumbbells. Keep your wrists
straight, avoiding any flexion or hyperextension at
the joint. Keep your feet hip-width apart or wider
(a wider stance decreases difficulty). Engage your
abs and glutes to help support your spine, and keep
your neck long with your gaze forward.
Action: Lift one dumbbell up to your torso by
bending at the elbow and driving it towards
the ceiling. Squeeze your lat at the top of the
movement, then return the weight to the ground.
Repeat on the other side. Continue alternating
sides for all reps.
RENEGADE ROW
Set up: Holding a dumbbell in each hand, stand
facing the side of a bench. Give yourself enough
room to safely step up onto it.
Action: Place one foot flat on the bench (do not
let your low back round as you lift your leg). Push
through your glutes to come to standing on one
leg on the bench, keeping your other leg free, but
still engaged. Slowly lower down and repeat on the
other side. Continue alternating sides for all reps.
ALTERNATING STEP UP
THE WORKOUT
A.
B.
HOW TO: For this workout you will need a set of medium to heavy weight dumbbells,
an open space on the floor and a bench. Cycle through each move, one after the other
with minimal rest, aiming for 20 reps of each exercise. Once youve completed the whole
circuit once, rest for 60-90 seconds, then start from the top. Repeat for up to 5 rounds.
1. Choose a relatively heavy weight that you can
lift for 20 reps without losing form.
2. Program the order of exercises so that you
agonist-antagonist muscle groups. For example:
push-ups, followed by rows.
3. When you complete 20 reps of the rst exercise
move right into the next, without rest.
4. Once completed (usually consisting of 5-10
exercises in a row), rest for roughly 60 seconds
then repeat, for a total of 4-5 rounds.
CREATE
YOUR
OWN
CIRCUIT
Spring 2014
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Set up: Start in a high plank position with your hands
under your shoulders or slightly wider (wider makes it
easier). Engage your abs and maintain a long, neutral
spine with your gaze forward.
Action: Bend your elbows and lower yourself
towards the floor as low as you can without touching.
As you lower, think about your shoulder blades moving
in towards your spine and down towards your back
pockets. Return to the starting position by extending
your arms and pushing up through your chest.
PUSH-UP
Set up: Lie on the bench so
that your legs are hanging
of the end from the glutes
down, keeping your lower
back and torso in contact with
the bench. Keep your legs to-
gether and as straight as you
can and hold onto the bench
by your head for support.
Action: Keeping your legs
straight and your back
pressed into the bench, raise
your legs straight up into
the air until they are perpen-
dicular with the bench. Using
control from your core, slowly
lower them down as far as
you can. That is one rep.
BENCH HANGING
LEG RAISE
TIP: WHY NOT TIME
HOW LONG IT TAKES YOU
TO COMPLETE A ROUND?
TRY TO DECREASE YOUR
TIME EACH WEEK!
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Spring 2014
Set up: Begin in a side lunge posi-
tion by bending your right knee,
pushing your hip out and keeping
your left leg straight. Bring your
left hand down and touch your
right foot.
Action: From the lunge position,
jump straight into the air, switch-
ing legs, then landing in a lunge on
the left side. Bring your right arm
straight down to the opposite foot.
Thats one rep.
BICYCLE
CRUNCHES
Set up: Lay on your back on the
floor or on a bench with your
knees bent, feet on the floor, and
hands behind your head to gently
support your head.
Action: Press your lower back into
the mat and tighten your abs to lift
your head, shoulders, and upper
back off the floor. Simultaneously
lift your legs and move your right
elbow and left knee towards each
other so they meet above your
belly button. At the same time
straighten your right leg (dont let
it touch the ground). Switch sides,
and thats one rep. Continue to
move continuously, as if pedaling
a bicycle.
JUMPING
SIDE LUNGE
A.
B.
H
2
0 TIP:
TAKE SIPS OF WATER
BETWEEN ROUNDS TO
STAY HYDRATED.
Spring 2014
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Set up: Stand with feet hip-width apart with a dumbbell
on its side between your feet. Bend your knees and push
your butt back to get into a deep squat position.
Action: Grab the dumbbell with one palm facing you,
and quickly press up to standing, bringing the dumbbell
in a straight line up your body. Once the dumbbell is
near shoulder height, flip your forearm and wrist back
so your palm is facing forward, then punch the dumbbell
overhead. Reverse the entire movement to lower the
weight back to the ground. Repeat on other side.
ALTERNATING
ONE-ARM
SNATCH
A. B. C.
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Spring 2014
DOUBLE UP WITH SUPERSETS FOR A TIME-SAVING
WORKOUT YOURE GONNA FEEL TOMORROW.
WORKOUT BY NICHELLE LAUS, CERTIFIED PERSONAL TRAINER & COACH
PHOTOGRAPHY BY DAVE LAUS
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Blast
UPPER
BODY
TRAINING
Spring 2014
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Hitting more than one
muscle group in a workout
isnt just about cutting
your gym time short
(although well admit it is a major
bonus), its also about coaxing your
muscles to grow at a rate that tops
singling out one body part at a time.
Repping out two sets of diferent
exercises back-to-back, known as
compound or super setting, is a
stellar technique for surprising your
muscles and ramping up results.
This workout is no exception. With
each superset, youll be alternating
between a powerhouse muscle
group, your chest (pectoralis
minor and pectoralis major) and a
complimentary one, your triceps.
These two body parts make a great
pair because the triceps are already
being utilized when working the
chest, so ipping between the two
is an incredibly efective way to
target and fatigue the muscles, for a
balanced, sculpted upper body.
HOW TO: Perform the compound exercises as super-
sets, performing one set of the rst exercise then
immediately moving onto a set of the second
exercise. Rest 60 seconds and repeat. After three
sets, move on to the next superset.
THE WORKOUT
Make sure you choose weight that allows you to
use proper form, but will still lead you to muscular
failure by the end of your set.
BARBELL BENCH PRESS &
PARALLEL DIPS
DUMBBELL CHEST FLY &
ONE-ARM SEATED TRICEPS
EXTENSION
INCLINE DUMBBELL CHEST
PRESS & TRICEP KICKBACK
CABLE CROSSOVER & CABLE
TRICEP EXTENSION WITH ROPE
DECLINE PUSHUP & CABLE OVER-
HEAD TRICEP EXTENSION
3 10
3 10
3 10
3 10
3 10
SETS REPS SUPERSETS
1
2
3
4
5
BARBELL BENCH PRESS
(NOT PICTURED)
Set up: Load a free bar (or smith
machine) with desired weight over
a at bench. Lie face-up on the
bench with your shoulder blades
back and down and back slightly
arched. Grasp the bar with an over
hand grip, slightly wider than
shoulder-width.
Action: Lift the bar from the rack
and hold it straight above your up-
per chest with locked arms. Slowly
lower the bar straight down to the
middle of your chest, pause, then
slowly raise the bar back up.
Superset
ONE
PARALLEL DIPS
Set up: Grasp the parallel dip bars
and jump up so your feet are of
the ground and your arms are
supporting you. If this is too dif-
cult, use an assisted machine.
Action: Slowly lower yourself down
between the bars, keeping your
gaze forward and torso as upright
as possible, without leaning for-
ward. Lower until your elbows are
in line with your shoulders, then
extend your arms to press your
body back up.
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Spring 2014
DUMBBELL
CHEST FLY
Set up: Grab a set of dumb-
bells and lie at on a bench
with arms extended, palms
facing each other. Think
of pulling your shoulder
blades back and down and
keep a slight arch in your
lower back.
Action: Slowly lower the
dumbbells out to your
sides, keeping your arms
slightly bent. Once the
dumbbells are at about
chest level, squeeze your
chest muscles to raise the
dumbbells back to the
starting position.
SEATED ONE-ARM
TRICEPS EXTENSION
Set up: Sit on the end of a
bench holding a dumbbell
in one hand. Lift the dumb-
bell above your head until
your arm is fully extended,
palm facing out.
Action: While keeping your
core engaged, bend at the
elbow and slowly lower
the dumbbell behind your
head. Pause, and then
squeeze your tricep to raise
the dumbbell back to the
starting position.
INCLINE DUMBBELL CHEST PRESS
(NOT PICTURED)
Set up: Holding dumbbells, lie back on an incline
bench set to a 45-degree angle. Hold the dumbbells
shoulder-width apart above your chest with arms bent,
elbows by your ribcage and palms facing out.
Action: Press the dumbbells straight up, squeezing your
chest muscles at the top of the movement, then slowly
lower them back to the start position.
TRICEP KICKBACK
Set up: Place your right knee and right hand on a at
bench, and your left foot on the oor, left leg extend-
ed. Hold the dumbbell in your left hand and bend your
elbow to 90 degrees so it is next to your ribcage.
Action: Squeeze your tricep and hinge at the elbow to
move the dumbbell behind you until your arm is fully
extended. Pause, and then lower the dumbbell back to
the starting position.
SUPERSET TWO
Superset
THREE
A B
A
B
A
B
Spring 2014
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CABLE TRICEPS EXTENSION WITH ROPE
(NOT PICTURED)
Set up: Attach a rope to a high pulley and set the desired weight.
Stand tall facing the cable, holding the ends of the rope with palms
facing each other. Bend your arms and keep your elbows close to
your body.
Action: Squeeze your triceps and pull the rope straight down until
your arms are fully extended. Pause, and slowly raise the rope to the
starting position.
SUPERSET FOUR
CABLE OVERHEAD
TRICEPS
EXTENSION
Set up: Attach a straight
bar to a high pulley and
set the desired weight.
Standing facing away
from the apparatus,
holding the bar behind
your neck with an over-
hand grip. Step one foot
forward and lean over,
so your torso is almost
parallel to the ground.
Action: Extend your arms
and press the bar straight
over your head. Pause at
the top of the action, and
then slowly come back to
starting position.
Set up: Get into
high plank posi-
tion with your
feet on a box or
bench and your
palms at on the
oor.
Action: Bend your
arms and lower
your upper body
as low as you can,
then extend your
arms and press
back up to the
starting position.
SUPERSET FIVE
CABLE CROSSOVER
Set up: Attach single-grip handles
to the pulleys about two-thirds
of the way up a cable apparatus
and set the weight to the desired
resistance. Grasp a handle in
each hand and stand in the
middle of the apparatus, step-
ping forward with one foot.
Action: Keeping your chest lifted,
raise your arms out to the sides
with elbows slightly bent.
Squeeze your chest to bring the
handles together in front of your
body. Pause before returning to
the start position.
DECLINE
PUSH-UP
A
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COOL DOWN
ARTICLE AND EXERCISES BY AMANDA KOTEL,B.SC
EXERCISE SCIENCE, KINESIOLOGIST AND PERSONAL TRAINER
THIS IS
HOW WE
ROLL
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Spring 2014
Spring 2014
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IF YOURE SERIOUS ABOUT
YOUR TRAINING, a few minutes
of stretching here and there often
isnt enough to ease muscle tension
or improve exibility. To help with
lingering post-workout soreness,
and to lengthen your muscles (and
have your muscles remember that
length), it may be time to switch up
your go-to stretches. The solution
is to take post workout recovery to
new levels by hitting the foam roller
after you hit the iron.
FOAM ROLLING IS
THE LATEST FASHION
IN EASING MUSCLE
PAINS AND IMPROVING
FLEXIBILITY. HERES
HOW TO GET IN ON
THE ACTION.
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Spring 2014
WHY IT WORKS
Foam rolling improves blood ow to the working
muscles and creates a local inhibitory response
far more efectively than static stretching.
Improving blood ow for stretching is important
for a muscle to be receptive to the stretch, the
same way doing a warm up set of squats preps
your quads and glutes for the upcoming load.
THE PRESSURES ON
The acute pressure the foam roller creates will
give your spinal cord a message, telling it to
stop sending neural impulses that contract the
muscle. Think about chin-ups: after a set or
two, the next day you can barely straighten your
elbows, right? Thats because you sent signals to
your biceps to contract so much that it tem-
porarily shortened that muscle belly. Taking a
foam roller to the area 24-48 hours post workout
sends a neurological response to that muscle to
give it some relief and improve muscle length.
Before you stretch, start o by assessing
your bodys flexibility and then put together
a plan that can help improve your decits.
Follow these steps to get the most out of
your foam rolling and stretching routine.
THE PRE-ROLL CHECKLIST
Step 1: Determine your tight spots and write them
down if you keep a training journal or store the info
in your phone.
Step 2: Determine your stretching goal: is it for
improved flexibility and mobility?
Step 3: Make a plan that is synonymous to your
goals and range of motion decits.
Step 4: Apply the foam rolling routines/ techniques
(below) before you stretch.
Step 5: Apply your stretching routine. You can nd
a great one in Issue #2 of the Training Guide.
HOW TO USE YOUR ROLLER
Apply this technique to all the foam rolling
exercises: Lie on the foam roller and nd a point of
soreness/tightness. Once you nd a point that is
tender, roll over the area for 15-20 seconds or until
the pain subsides. Move on to another tender point
(trigger point), until the entire muscle feels smooth
and the discomfort is gone.
THE WORKOUT
Spring 2014
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Low Back
Lie on your back and place the roller underneath the top of
the pelvis. Lift your glutes off the floor and place your hands
behind your head. Roll up and down along your lower back.
Iliotobial (IT) Band
Lie on one side with the foam roller near your knee. Cross your leg over the
other (as shown in the image), and put both hands on the ground for sup-
port. Using your left arm to assist the motion, roll the foam roller upwards
on your thigh towards your pelvis. Once you complete one side, switch
positions to work your opposite leg.
Another Benet?
Foam rolling helps break up
scar tissue that builds up over
time from taxing workouts,
past injuries or general wear
and tear. This brings collagen
and elastin into the mix, two
essential proteins needed for
muscle development.
Rolling Tip:
This is also a great exercise for
relieving some discomfort and
tenderness associated with
menstrual cramps and/or PMS.
Lie on the roller, posi-
tioning it underneath
your shoulder blades.
Bend your knees so
your feet are flat on the
floor. Lift your glutes
off the floor and place
your hands behind your
head to support your
neck. Roll downwards
towards your mid back.
Upper back
(Thoracic Spine)
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Spring 2014
WHEN TO ROLL
BEFORE YOU STRETCH: Think of foam rolling
as a mini massage for your body. Stretching is
most eective when you are relaxed, with the
targeted muscles having optimal blood flow to
be most malleable and pliable.
BEFORE YOU WORK OUT: Youve probably
seen people using a foam roller before they get
into the thick of their workouts. By turning o
stronger muscles through foam rolling you are
opening your body up, allowing it to perform
better, and potentially improving your lifting.
WHEN NOT TO ROLL
Avoid rolling the same muscles you just trained
to help maintain optimal results for both
strength and flexibility. Wait 24-48 hours so
you dont disrupt strength gains by stretching
immediately after your workout.
Rolling Tip:
Keep in mind that the range of
motion will be small.
Spring 2014
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Glutes
SET UP: Sit on the
foam roller, placing
the broad side of it
under your glutes.
Bend one leg and angle
your body so one side
takes the weight of
your body. Roll your
glutes back and forth
across the roller for
20 seconds (or until
tension subsides) then
shift your weight to the
other side and repeat.
Calves
Sit on the floor with the roller underneath one ankle. Place your
hands on the floor behind you and raise your glutes (all of your body
weight should be on your hands and the roller.) Slowly roll upwards
towards your knee.
Hip flexor
Lie on top of the foam roller and place between your thighs, with arms
supporting you at your side. Roll up towards your pelvis, targeting
your inner thigh and groin area.
SFM
Go online to strongtnessmag.com
for more info on foam rolling.
Quads
Lie face down with the roller positioned directly under your thighs.
Bend your elbows so that your forearms are flat on the floor to sup-
port your weight your feet should be suspended above the floor.
Use your arms to roll your body forward and back to move the roller
up and down from your pelvis to above your knees
Hamstrings and Glutes
Sit with your legs extended in front of you and the broad side of a roller
positioned directly under your thighs. Place your hands flat on the floor
behind you for support. Using your arms to initiate the motion, slowly
roll from the bottom of your glutes to just above your knees.
Rolling Tip:
As you roll, try rotating your legs in and out from the hips
this will allow you to hit your hamstrings more thoroughly.
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Spring 2014
Spring 2014
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INJURY REPORT
STRENGTHENING OF THE HIP
When joints are surrounded by
weak muscles, they become
unstable, which means weak hips
equate to weak knee joints. There-
fore, strengthening the muscles
around the kneeglutes, rectus
femoris, hip flexors, hamstrings,
and the hip adductors is critical
to pain prevention.
To improve strength to these
areas, dedicate time in your
leg workout for the following
exercises: Decit Single legged
lunges; Glute Bridges; Rear leg
elevated split squat or Bulgarian
split squats; Peterson Step-ups;
and Romanian straight legged
deadlifts. Do 2-3 sets of 10-15
reps for each with light to moder-
ate weight and focus on using
perfect form.
If you want to go back to
achieving your deepest squat,
then tight, weak hips must rst
be addressed to treat knee pain.
Strengthen your hips, and youll
nix the pain so you can reap the
benets of the beloved squat.
THERE ARE FEW BETTER WAYS to build up your legs, glutes,
and hamstrings than with squats. But as thousands of athletes
know, training with knee painwhether its acute pain from
knee sprains and strains, or chronic issues such as tendonitis,
bursitis, or arthritiscan make this Leg Day standard an ago-
nizing, even dangerous, exercise. If this sounds familiar, then
youve likely tried everything to help you squat without pain:
countless leg extensions to build up your quadriceps, knee wraps
that ofer some supportive relief but are impractical to wear for
every lift, or Neoprene sleeves that do little more than keep your
knees warm. Eventually, knee-pain suferers resort to one of two
solutions: push through the pain, or stop doing squats, lunges,
and jumps altogether. Take it from me; the rst option may lead
you to an even worse injury. However, the second option limits
your fitness and keeps you from achieving your fitness goals.
Neither outcome is acceptable. Instead, the more ideal solution
is to strengthen your hips, and improve hip exibility so you can
return to squatting, and epic Leg Days, pain free.
How to eliminate chronic knee pain so you can get back to droppin it low.
Bring Back the Squat
Static stretching
should be left for
cool down and of
days to maintain
or increase
exibility.
FOR FULL DEMOS OF
THE ABOVE STRETCHING
ROUTINE CHECK OUT
STRONGFITNESSMAG.COM
FLEXIBILITY OF THE HIP
When the hip lacks the proper
mobility to perform exercises,
especially movements that
require a wide range of motion,
the knee compensates by pick-
ing up the slack, resulting in
improper motion and increased
stress on the knee. Thus, in any
lower body lift, flexibility of the
muscles and joints surround-
ing the knee is critical for
suppport and to achieve the
optimal range of motion. Which
muscles are most responsible
for the support of the knees?
The hip muscles. Thats your
gluteus muscles, hip adductors,
and the knee and hip flexors
and extensors.
Research has shown that a
dynamic hip warm-up routine
(following your regular warm
up) will lengthen muscles
and improve joint mobility by
increasing quadriceps strength,
hamstring flexibility, and
stabilizing the knee. Here are
ve great dynamic stretches
to do before you begin your
leg workout: Front to back leg
swings; Sideways leg swings;
Power skips; Lunge with upper
body rotations; and Scorpion
stretches. Repeat each move-
ment with 15-20 reps.
Safe Training,
Dr James Ho
Advice for the prevention, care and recovery of sports and fitness related injuries.
WRITTEN BY DR JAMES HO, DC, BHSC
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|
Spring 2014
DALLAS, TEXAS
WITH JESSIE HILGENBERG
FOR MORE
INFO ABOUT A
STRONGCAMP
NEAR YOU, VISIT
STRONGFITNESSMAG.COM
Spring 2014
|
Its time to get
BodySmar t !
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dumbbells to change your life and
create the body of your dreams.
Learn how to over-ride your genetics
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