See what's in this issue of Muscle & Fitness

122 12 Laws of Fat Burning
You can adopt tons of great lifestyle habits to burn more bodyfat, but we've boiled it down to 12 hard-and-fast rules that will start you on your way to a leaner build.
BY CHRIS ACETO AND JIM STOPPANI, PhD

133 12 Laws of Fat Burning Meal Plan
Follow this sample meal plan for six weeks and watch your six-pack (re)appear.
BY CHRIS ACETO AND JIM STOPPANI, PhD

136 Get Lean With Supersets
Cardio is a great way to get lean, but too often the fat-burning benefits of weightlifting get overlooked. Our all-supersets routine will provide a mind-blowing pump while kicking your metabolism into overdrive.
BY JOE WUEBBEN AND JIMMY PEÑA, MS, CSCS

156 The Guide to Cardio
That's right…the guide. With a few minor adjustments to your pace, machine selection, nutrition and supplementation, you can start making your cardio sessions much more efficient with these five programs.
BY JIM STOPPANI, PhD, AND ERIC VELAZQUEZ

164 Stoking the Ultimate Burn
Your local supplement stores have gone wall to wall with new formulas designed to melt away your gut. Which ones are worth the expense? Our no-nonsense guide will help you pick the 12 best fat-burners.
BY DWAYNE JACKSON, PhD, AND JIM STOPPANI, PhD FEATURED DEPARTMENTS

54 Training Notebook

One-Minute Lesson: Grip Width Purpose
BY BILL GEIGER, MA

Strength Lab: Smith vs. Barbell

BY JIM STOPPANI, PhD

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

Power and Strength: Big Bench
BY SEAN WAXMAN, CSCS

PULLOUT M&F Personal Trainer: Pec-Ignition
BY BILL GEIGER, MA

Kinesiology: Decline Dumbbell Bench Press
BY DAVID SANDLER, MS, CSCS

70 Nutrition Notebook
Man-Made Meal: Four-Cheese Macaroni With Chicken BY LAURA CREAVALLE

Carb Counting: Muscle Fibers
BY JORDANA BROWN

Training Fuel: Triathl-Eat
BY JOE WUEBBEN Click here for online feature articles.

 

88 Back Attack
Your back is best served by dividing your training to meet specific goals. Blast its four distinct areas to develop width, depth, top-to-bottom mass and gruesome definition.
BY BILL GEIGER, MA

108 Split Rep Training
In this cutting-edge program, train through the positive and negative parts of each exercise separately and stimulate spectacular new growth.
BY JIM STOPPANI, PhD, and JIMMY PENA, MS, CSCS, with ERIC VELAZQUEZ

180 Pound for Pound
What does it take to get a boxer ripped, strong and ring-ready? One M&F staffer gloved up and stepped between the ropes with famed boxing trainer Freddie Roach at his Hollywood training pit for 12 weeks to find out.
BY ERIC VELAZQUEZ

194 Muscle Matchups
You train chest with shoulders? Maybe back followed by chest? New science shows why these pairings might not be the best for gaining strength and size and which matchups can take your physique to the next level.
BY JIM STOPPANI, PhD, AND ERIC VELAZQUEZ 206 Classic Wheels
Though he's known for his flowing upper-body lines and deeply etched back, IFBB pro Troy Alves is the best when it comes to balance. Find out how this X-framed Arizona native kicked his leg training up a notch in 2006.
BY ERIC VELAZQUEZ Click here for online training articles.

 

176 Mood Muscler
Most supplements you buy are likely geared toward helping you build bare-handed, phone book-ripping strength or a stage-worthy physique. But this stack will help you feel better and improve your workouts during the dull winter months.
BY JIM STOPPANI, PhD 220 Time to Shake
"One gram of protein per pound of bodyweight per day." Your growth hinges on it. With a few shake-timing tips, you can hit your quota with ease.
BY JORDANA BROWN Click here for online nutrition articles.

 

 

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