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2018-08-17T22:58:22.089Z
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Dan Mullan - World Rugby / Getty"I'm scared of being average,” says Carlin Isles, though there is little danger of that at the moment, given that he’s widely known as the fastest male rugby player on earth. The reason why Isles is motivated by fear—“I let it drive me,” he says—dates back to a time long before he blossomed into a budding star on the USA’s rugby sevens squad and before he set records on his college track team, and even before he astonished his coaches and teammates with his athleticism and speed on the football field. It goes back all the way to a childhood spent in foster care, to a time when he wasn’t sure if he would ever make it out of northeast Ohio without dying or landing in jail. Isles’ adoptive parents took in Carlin and his twin sister when they were nearly 8 years old. And amid that newfound stability, Isles figured out he had a gift: his...
Per Bernal / M+F MagazineHow to Do It 1. Load the sleeve of a barbell into a landmine unit. Stand at the opposite end of the bar and load its sleeve with weight. If you don’t have a landmine in your gym, wedge the bar into a corner. 2. Stand with feet shoulder-width apart and bend at the hips, bending your knees as needed until you can grasp the sleeve, fingers interlaced. Your lower back should be flat. 3. Take a deep breath. Twist your feet outward, rooting yourself into the floor, and extend your hips to lift the bar up in front of you. [RELATED1] Spare Your Spine The path the bar follows in a landmine allows you to keep your spine more upright, so you don’t put forces on it that can cause injury—as with a classic barbell deadlift. No
Lorado / GettyCalled an elevation training mask, or training mask, it’s designed to mimic high-altitude training by restricting the amount of oxygen you can breathe in while exercising. But besides making you sound like Darth Vader, do they boost your cardio and performance? Not really. Two 2017 studies published in the International Journal of Exercise Science had subjects train with the mask on for three weeks. Both studies found that there was no significant increase in VO2 max. “While taking in less air means we are taking in less oxygen, the oxygen level of the air stays the same—it’s not lowering the total amount of oxygen in that air, which is what gives high-altitude athletes the hypoxic [low oxygen] training adaptation,” explains Michael Bouranis, co-owner of Stoked Athletics in Long Island, NY. “It’s the equivalent of putting less gas in your car and then hoping it will increase its miles per gallon. It just doesn’t work like that. You’re better off building a bigger, better engine—through strength training—and a gas tank that can bring it more fuel through conditioning.” BOTTOM LINE: Save the masks for Halloween. Most...
Travis Rathbone Pro Tip: By learning how to roast a whole chicken instead of alwaysdoing individual breasts, you'll end up with an awesome meal for a group or more than one meal for yourself. NoDirections: Preheat oven to 425°F. Put chicken in a large pot, add 12 oz water, and heat until boiling. Put pot in oven for 90 minutes. Remove chicken, then let rest 15 minutes.Melt butter in a large oven- proof sauté pan, then add a third of the potato slices. Sea- son with salt, add another third, season, and add the last third and season.Place pan in oven; bake 15 minutes. Remove; use a spatula to flip the gratin in sections. Return to oven for 5 minutes.Sprinkle Gruyère on top and return to oven for 1 minute.Place gratin on plates. Remove breasts from chicken, slice, and place on top of gratin. (Reserve rest of chicken for another use.)Toss kale with...
Travis Rathbone Pro Tip: Make your eggs in a nonstick skillet over medium-high heat, and use just enough oil to cover the bottom of the pan. NoDirections: Spread bread with butter, then toast.In a bowl, mash together avocado with olive oil, kosher salt, and lemon juice. Divide avocado mixture between the toast.Heat oil in a nonstick pan over medium-high heat. Fry eggs, sunny-side up. Season eggs with sea salt and black pepper.Just before eggs are finished cooking, use a vegetable peeler to shave several slices of Gruyère onto them; allow some of the cheese to melt onto the pan and crisp.When eggs are cooked and cheese has melted, transfer an egg onto each slice of toast.
Steve SmithThe September 2018 issue of Muscle & Fitness has all the workout and nutrition tips you need to maintain your summer shred as the calendar flips toward fall.  Want to start moving big-time weights like cover star and professional Men's Physique competitor Raymont Edmonds? You can start by following the explosive eight-week workout plan concocted by strength and conditioning specialist and professional Strongman Matt Mills. He proves that any commercial gym can be turned into a full-fledged Strongman training ground with the right program in place.  The September issue also has your NFL fix with a look at how stars like Dak Prescott, Saquon Barkley, Sterling Shepard, and Sam Darnold prepare for gameday, both in the gym and in the kitchen.  Nagging injuries got you on the sidelines? Learn how to avoid forced time off from the gym with tips on how to beat those annoying muscle cramps and bounce back from shoulder pain.  All that training would go to waste without the proper fuel to help you power through your workouts. With the keto diet routine featured in this month’s issue, you’ll...
Hulton Archive / StringerOne needs to look no further than Pumping Iron (1976) for evidence of Arnold Schwarzenegger’s psychological mastery as he playfully but persistently dogged rival Lou Ferrigno at every turn to gain a mental edge onstage. [RELATED3] But that’s not the only instance of how the mind can be your most valuable asset when it comes to training. Putting your brain to work on every single rep is a habit that you should actively work toward every time you set foot in the gym. As Arnold put it: “While you’re doing an exercise, if you concentrate and visualize your muscles growing while commanding and demanding them to grow, the results will come much faster. The mental picture you form of what you want to be and what you want to accomplish can greatly aid your progress toward attaining those goals. I focused all of my mental concentration on accomplishing my goal whenever I was at the gym. Every repetition of every set was done with intense concentration. I visualized each exercise, completed each repetition and set as bringing me closer to my goal.” Visualizing the end game is also...
Courtesy of WWEOn Smackdown this week, the stage was officially set for two of the biggest matches at Summerslam this Sunday: Shinsuke Nakamura vs. Jeff Hardy for the United States Championship, and AJ Styles vs. Samoa Joe for the WWE Championship. Hardy has a score to settle with United States champion Nakamura, who won the belt at Extreme Rules in six seconds after hitting Hardy with a low blow prior to the match. But this week, he was set to face the technically skilled Shelton Benjamin. While Benjamin put up a fight, Hardy was able to land his trademark Twist of Fate for the pin. But before he could celebrate, Nakamura ran into the ring. Nakamura's lowbrow tricks didn't work this time. Hardy was able to counter the assault with another Twist of Fate and a Swanton Bomb, showing that he still has his eyes on the belt. Of course, Randy Orton, who...
Image Courtesy of John Thomas AllaireWhen 29-year-old John Allaire proposed to his high school sweetheart Caila in 2015, it was one of the happiest moments of his life, but was overshadowed by the reality that their future together couldn’t be bright if he continued on his current path. After years of comfort eating and a sedentary lifestyle, his weight had ballooned to 540 pounds and a BMI of 70. He confessed that he had to get weighed at a local fish market because there wasn’t a scale at the doctor’s office that could handle his size.  After proposing, he decided his life had to change. He started making small steps toward losing weight, starting by juicing and walking three to four times a week. When they got married in early 2016, he had lost 20 pounds, but he knew it was nowhere near enough. “I remember just looking at myself in the mirror and just thinking I didn’t even look human anymore,” he told The New York Post about one of his...
Find out what makes the International Sports Sciences Association a world leader in fitness education.The International Sports Sciences Association (ISSA) is one of the world leaders in fitness education. It offers comprehensive, research-proven distance education for fitness professionals through programs that are both traditional and innovative. It offers 12 fitness certifications, from general personal training to specialties like bodybuilding, group fitness, or strength and conditioning. With ISSA, students can even earn an associate'sdegree in exercise science based on real-world health, fitness, and nutrition knowledge. If you're considering becoming a trainer, ISSA is a reputable, affordable certification option. Here's what you should know about the organization. 6 Things You Should Know About the ISSA 1. #1 IN PERSONAL TRAINING The ISSA is the first and only fitness organization to be nationally accredited by the Distance Education Accrediting Commission (DEAC). In the increasingly competitive field of personal training, a degree can help set you apart from other fitness professionals. 2. A WORLD LEADER IN FITNESS EDUCATION The ISSA has had over 300,000 students in 92 countries around the world, representing at least 2 million clients annually. The personal training courses help students hone business and marketing skills along with client assessment, program design, basic nutrition, and sports medicine. 3. OVER 30 YEARS OF EXPERIENCE IN BUILDING CAREERS The ISSA offers certifications in personal training, bodybuilding, strength and conditioning fitness nutrition, exercise therapy, corrective exercise, sports nutrition/supplementation, group fitness, senior and...
Courtesy WWEAfter Brock Lesnar's shocking behavior last week, it appeared that his longtime alliance with Paul Heyman was at an end, putting Roman Reigns at a clear advantage going into SummerSlam. However, things aren't always as they seem. On Raw this past Monday, Reigns addressed the crowd, once again telling them that he plans to end Lesnar's WWE career. Enter Paul Heyman, who came to Reigns with a deal: Become his “advocate,” and he'd give away all of Brock Lesnar's secrets. Reigns wasn't buying it and refused to accept. Heyman tried his best to convince Reigns he was serious, reciting a quote in Samoan from Reigns' father and handing him an “agreement in principle.” Then, to the shock of the entire WWE Universe, Heyman doused Reigns in pepper spray, blinding him. And then came “The Beast.” Lesnar ran into the ring to deliver an avalanche of blows on a completely defenseless Reigns before locking him...
Steve Smith If you've got a dumbbell, even just a rusty old 25-pounder without a match, you’ve got a gym. That’s because building muscle and getting crazy fit isn’t about a vast array of modern equipment. It’s about desire. How badly do you want it? Enough to do an entire workout with nothing more than a single dumbbell? If the answer is yes (as it should be), then Jim Ryno, a personal trainer and the owner of Iron House Gym in Alpine, NJ (iron-house.co), has two down-and-dirty workouts for you to try. Even better? One lasts 30 minutes and the other lasts 15. (We’re assuming you’re as pressed for time as you are for fitness equipment.) The routines may run short, but they go long on gains. “Being limited to only one dumbbell can actually be a blessing in disguise,” Ryno says. “It’s a great excuse to work on unilateral training and asymmetric loads to help fix muscle imbalances and improve core stabilization. Most of the exercises in the two workouts train one side...
Until the 1990s, pro bodybuilding favored tapered and aesthetic physiques, which gave way to a formulaic approach to contests that consisted of high-volume workouts, 20 to 30 sets per session. But in 1992, an Englishman named Dorian Yates stepped onstage at 5'10" and weighing in the high 240s, looking like an anomaly among freaks. He sported thin skin stretched over thick muscle—a look that would later be known as “grainy”—yet still maintained a tight waist and balanced proportions. He went on to win six consecutive Mr. Olympia titles, the highest honor in the sport, and singlehandedly ushered in a new era of bodybuilding—where mass monsters ruled. With that, his unique style of training also became more popular among bodybuilders and gym rats looking to put on serious muscle. HIT training Yates’ freakish size can be attributed to the way he approached training. While many bodybuilders believed that pumping out rep after rep was the key to building large, dense muscle, Yates took a different path. Inspired by former golden age legend Mike Mentzer—whose book Heavy Duty preached a high intensity, low-volume approach to training—Yates adopted a similar plan, aptly named High-Intensity...
Per BernalAt the upcoming Mr. Olympia, fans in attendance will have the chance to vote and influence the results. At the pre-judging on Friday, Sept. 14, and at the following day’s finals, those at the Orleans Arena in Las Vegas will be given access, via their mobile devices, to enable them to vote on the outcome of the contest. Their votes will count toward the official decision. Collectively the fans will be included as an additional judge on the voting panel. If they choose a different winner than the other judges, that competitor will be awarded the honor of becoming the inaugural People’s Champion. (To get your tickets and become part of Olympia history, go to mrolympia.com.) Throughout the years, certain competitors, for various reasons, have held the mantle of the People’s Champion long before it became an official title. Kai Greene is one of the outstanding competitors who has unofficially been given the People’s Champ accolade by the masses. From 2012 through 2014, Kai Greene was runner-up to reigning champ Phil Heath. Many saw the total freakiness of the Bronx native...
Per BernalThe gap between a good and great bodybuilder comes down to work ethic and an acute understanding of what does and doesn’t work in the gym, a trait that is acquired through thousands of training sessions. To commemorate the Mr. Olympia competition— on Sept. 14 and 15 (go to mrolympia.com for more info)—we’re offering training wisdom from the eight reigning O champs. We can’t promise you’ll look like them, but you will be on your way to a bigger and better you. 1. MR. OLYMPIA: PHIL HEATH OLYMPIA WINS: 7 TRAINING ADVICE: “A lot of guys think that you have to hammer it out at the gym every single workout. Ideally, you want to do that. But you have to keep in mind that your body may not be recovering as fast, and you might be doing more harm than good.” BEST BODY PART: Back TRY THIS MOVE: Behind-the-neck lat pulldown 2. BIKINI: ANGELICA TEIXEIRA OLYMPIA WINS: 1 TRAINING ADVICE: “Even when I don’t have a lot of time, I can target my shoulders with a dumbbell circuit workout that hits all the deltoid muscles. The key is to keep up the intensity by avoiding breaks between exercises.” BEST BODY...
Courtesy of Tom BlockIf you don’t think a tale of guerrilla warfare and its aftermath can leave you feeling uplifted, then you haven’t met Tom Block. In the fall of 2013, the former Minnesota State University, Man­kato, wrestler was one happy Army Ranger on his fourth deployment to Afghanistan. Then everything changed. Leading his team into an enemy compound, Block encoun­tered a suicide bomber and was blasted 30 feet through the night sky. Riddled with shrapnel and bleeding profusely, he somehow survived. “This whole getting­ blown­ up thing really cramped my style,” he wisecracks now. Though, at the time, it was no joke. More than a dozen surgeries couldn’t bring back his right eye, and, more devastatingly, Block’s Ranger days were over. “I realized after a while that I was never gonna be the same ever again,” Block says. “I was shaken, and that’s a battle to this day.” But the tough SOB—who now dons a prosthetic eye emblazoned with Captain America’s shield—soldiered on and is currently working a baddie­-busting Homeland Security gig (which he’s not at liberty to discuss in detail). Still, his drive these days comes from something else. [RELATED1] “What’s really kept me sane...
Per BernalLook at any lifter worth his weight in gym chalk and chances are he has a meaty midback. Those guys with extra bulk in that area aren’t only stronger—they’re less injury-prone. That’s because a strong midback means a strong and stable midspine—and a strong midspine that moves well won’t just help your performance, it can also stave off injuries. The beauty in freeing up your midback is that it can fix a lot of issues up- and downstream. Neck pain? Check the T spine. Achy lower back? Check the T spine. Or maybe you have a problem sealing the deal with the gal you met at the bar last night. In that case, check the T spine. OK, that last one might be a stretch, but believe us—the midback is huge in enhancing performance, alleviating pain, and getting stronger. Here, we explain why you don’t want a T spine issue and outline how to both prevent and fix...
4kodiak / BRETT STEVENS / GettySummer cookouts typically tempt us with meaty mains like burgers and brats, but often it’s those unsung side dishes that make the meal. You know, like creamy coleslaw and potato salad. So which one’s a better choice to pile onto your paper plate? Both typically harbor a ton of mayo, but coleslaw is nearly always the smarter choice, thanks mainly to its primary ingredient. “Cabbage is going to be a lot lower in calories than potatoes are,” says Amy Goodson, R.D., a Dallas-based sports dietitian. “With potato salad, you’re just taking a starch and mixing it with a bunch of fat from the mayonnaise.” But you don’t have to take those bad macros lying down. To make either dish healthier, try making your own version and swapping plain Greek yogurt for the mayo. [RELATED1] “That’s going to bump up the protein quite a bit and really minimize the fat,” Goodson says. You’re still better off with slaw, though, since it’s the perfect vehicle for sneaking in good stuff....
Ian SpanierAfter spending three seasons meticulously shaping both his physique and his psyche while playing an MMA fighter on Kingdom, Jonathan Tucker has transitioned into roles on an array of shows set in different eras. He’s gone from the simulated Old West of HBO’s Westworld to the 1980s Los Angeles of FX’s Snowfall to 1990s-era Boston for the Ben Affleck/Matt Damon—produced Showtime pilot City on a Hill. For each role, Tucker carefully studies and prepares, both in body and mind. And he’s more than willing to share a few of his preferred tools for staying sharp. AVID READER “In The Talent Code, author Daniel Coyle says the most effective way to learn is through what’s called deep practice,” Tucker says. “Setting a goal, reaching for it, struggling, recalibrating, and reaching again. And you certainly see that in the gym, right? It’s less to do with how many sets and what kind of weight you use and more about how you use the gym as a crucible for testing yourself and your mental fortitude. What does that inner gain look like to you?” [RELATED1] PHYSICAL ACTOR “My role on Kingdom was considered a physical role. But...
Renee Comet / Getty Chipotle, a mature smoked jalapeno, can be used in dried powder or (for this recipe) canned in a garlicky tomato-based sauce.  NoDirections: Zest and juice 1 lime into a food processor. Add chipotle, cilantro, and salt. Pulse 4 to 5 times to form a chunky mixture. Place mixture in a ziptop bag along with salmon and refrigerate 30 minutes. Coat giril with cooking spray over high heat. Place salmon on grill, flesh-side down. Cook 3 to 4 minutes, or until salmon starts to brown. Flip and cook an additional 3 to 4 minutes, or until salmon is cooked through but still slightly pink in the center. Discard skin and transfer salmon to a plate. Warm tortillas on grill, then transfer to serving plates. Slice salmon fillets into chunks and divide evenly among tortillas. Cut remaining lime into wedges. Top tacos with lettuce, sour cream, and avocado; serve with lime wedges.