See what's in this issue of Muscle & Fitness
164 Keeping It Real
Brock Lesnar left the WWE because it wasn’t real
enough. Now he’s joining the UFC because it’s just
the opposite.
BY GREG MERRITT
96 The M&F Training Guide for Beginners
Don’t let inexperience keep you out of the gym.
Our progressive 12-week beginner’s guide covers
the nuts and bolts of machine-based and free-weight
exercises, with emphasis on when and what to do
to get bigger, leaner and stronger.
BY JOE WUEBBEN
128 10 Nutrition Rules for Beginners
For the results you want, a commitment to the gym
requires a commitment to nutrition. Follow these
guidelines to build the body your resolutions call for.
BY JOE WUEBBEN
142 6 Keys to Intensity
Simply lifting weights may not get you the results
you want. Adding intensity at the right times and
in the right places will.
BY JOE WUEBBEN AND JIMMY PEÑA, MS, CSCS
164 Keeping It Real
Brock Lesnar left the WWE because it wasn’t real
enough. Now he’s joining the UFC because it’s just
the opposite.
BY GREG MERRITT
50 Training Notebook
Workout of the Month: Small Angles, Big Results
BY BILL GEIGER, MA
One-Minute Lesson: Cheat Sheet
BY BILL GEIGER, MA
Pimp My Workout: Calves Gone Wild
BY JOE WUEBBEN
Power and Strength: Hit the Deck
BY SEAN WAXMAN, CSCS
Strength Lab: Lose Your Grip
BY JIM STOPPANI, PHD
Kinesiology: Cable Pullover
BY DAVID SANDLER, MS, CSCS
64 Nutrition Notebook
Man-Made Meal: Macho Nachos
BY LAURA CREAVALLE
Ask the Diet Guru: Retaining Knowledge
BY CHRIS ACETO
Bodybuilding Buffet: Sandwich Stuffers
BY JORDANA BROWN
80 Mass Class
Here, in digestible form, are two-time Mr. Olympia
Jay Cutler’s seven favorite muscle-building exercises
for total-body mass.
BY JOE WUEBBEN
182 Pump Quiz
Our test will increase your training IQ and give
you the smarts to boost your muscle mass as well.
BY BILL GEIGER, MA, WITH JIMMY PEÑA, MS, CSCS
202 Clean Sweep
This quad-focused leg wrecker will build the size
you long for. Your hams and glutes will grow all
the healthier, too.
BY BILL GEIGER, MA
216 Troy’s Epic Delts
New grandfather Troy Alves, 41, uses this routine
to cap his shoulders and to stay competitive on the
pro bodybuilding stage.
BY BILL GEIGER, MA
224 Fit With HIIT
The latest in cardio science mandates short-duration,
high-intensity interval training as the quickest way
to a shredded body.
BY JIMMY PEÑA, MS, CSCS, AND
JIM STOPPANI, PHD, WITH ERIC VELAZQUEZ
238 Balancing Act
For an impressive V-taper, use fitness competitor
Julie Shipley-Childs’ back routine. For domestic
tranquility, take her veteran advice.
BY MARK THORPE
188 3 Months to Mass
This 12-week, three-part meal plan uses your
gains each month to determine what you eat next.
Get ready to grow.
BY JIM STOPPANI, PHD, AND
MARK THORPE
236 Morning Muscle
Taken first thing in the morning, this supplement
stack will stop catabolism and prime your muscles
for growth.
BY JIM STOPPANI, PHD
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