See what's in this issue of Muscle & Fitness

144 How Ben Got Big
Undrafted. Released. Twice traded. NBA center Ben Wallace used weight training to go from the guy nobody wanted to the game’s toughest defender.
BY SHAWN DONNELLY

58 Training Notebook
One-Minute Lesson: Take a Seat? BY BILL GEIGER, MA Strength Lab: Get Strapped
BY JIM STOPPANI, PhDM

Power and Strength: Stronger in Six Weeks
BY SEAN WAXMAN, CSCS

Get It Right: One-Arm Deadlift
BY DAVID ARMAYOR, MAT, CSCS

Kinesiology: Hip Thrust
BY DAVID SANDLER, MS, CSCS

PULLOUT M&F Personal Trainer: Back Work
BY BILL GEIGER, MA

70 Nutrition Notebook Man-Made Meal: Pumpkin Soup with Cinnamon Toast
BY LAURA CREAVALLE

Muscle Gourmet: The Buzz on Coffee
BY CHEF DAVE NATHAN Click here for online feature articles.

 

77 Fried Hams & Bi’s
Cook up some new growth! Hit your biceps and hamstrings in the same workout for greater growth and a better pump.
BY BILL GEIGER, MA

96 Rise of the Machines
Behold, the 10 best machines for building mass - and why they’re so good. Plus, we give you three intense all-machine workouts.
BY BILL GEIGER, MA

156 Countdown to Strength
Get a head start on next year’s physique goals with an innovative eight-week strength program that’ll have you primed to pack on more muscle come January.
BY JIM STOPPANI, PhD, AND ERIC VELAZQUEZ

186 Gunsmith Phil
Budding IFBB pro Phil Heath appears to have the total package. Here’s how he makes sure his arms are anything but a weak spot.
BY ERIC VELAZQUEZ

194 A Great Seat
The pride of Cleveland, IFBB figure pro Valerie Waugaman explains how she achieves world-class glutes. Plus: How fitness changed her life.
BY CAREY ROSSI Click here for online training articles.

 

120 Supps and Cents
Make major muscle gains without suffering significant financial losses by learning how to cycle your supplements.
BY DWAYNE JACKSON, PhD, AND JIM STOPPANI, PhD

137 Crunch Time
Stop using your crisper drawer as a beer dispenser. To lose fat and gain muscle, fill your fridge - and your body - with red, white, orange, yellow and, yes, green vegetables.
BY MATTHEW G. KADEY, MS, RD

164 Tis the Season for Growth
This time of year, you can follow the holiday herd and end up flabby or you can rock the (gravy) boat, use the buffet line to your advantage and enter 2007 a bigger, better man.
BY ERIC VELAZQUEZ

174 Bodybuilders’ Beverage Guide
Gin and tonic or martini? Screwdriver or bloody Mary? Margarita or Long Island iced tea? If you’re going to enjoy an adult beverage or two this holiday season, here are your healthiest options.
BY JORDANA BROWN

182 Pump & Burn
Forget about those hellish leaning-out cycles. Stay massive and ripped year-round with this powerful supplement foursome.
BY JIM STOPPANI, PhD Click here for online nutrition articles.

 

 

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