Muscle & Fitness Australia — November 2017

MUSCLE & FITNESS 61 You’re doing: barbell deadlift Do this instead: barbell Romanian deadlift WHYPulling weight from the gro ...

TATE PRESS ZERCHER SQUAT BURPEE SCOTT CURL WHAT’S IN A PA R T 2 62 MUSCLE & FITNESS / NOVEMBER 2017 ...

BRADFORD PRESS KROC ROW REEVES DEADLIFT NAME? >^ Last month we featured eight exercises named after the lifting legends who c ...

WHAT’S IN A NAME? PA RT 2 INVENTOR: JIM BRADFORD EXERCISE: BRADFORD PRESS Two-time Olympic weightlifter and US silver medallist ...

NOVEMBER 2017 / MUSCLE & FITNESS 65 PA RT 2 WHAT’S IN A NAME? INVENTOR: MATT KROCZALESKI EXERCISE: KROC ROW A competitive bo ...

EXERCISE SETS REPS ZERCHER SQUAT 28 REEVES DEADLIFT 28 LYING LEG CURL 215 LEG EXTENSION 215 STANDING CALF RAISE 120 SEATED CALF ...

NOVEMBER 2017 / MUSCLE & FITNESS 67 TABATA CARDIO INVENTOR: ROYAL H. BURPEE EXERCISE: BURPEE Contrary to popular belief, the ...

SUMMER SIX-PACK PROGRAM > Here’s the formula for getting ripped: come up with a workout plan and never let your body find out ...

NOVEMBER 2017 / MUSCLE & FITNESS 69 DIRECTIONS Perform each workout once a week, resting for one day between sessions. Exerc ...

70 MUSCLE & FITNESS / NOVEMBER 2017 SUMMER SIX-PACK PROGRAM DAY 2 3B RUSSIAN TWIST Sets: 4 Reps: work for 30 seconds Sit wit ...

NOVEMBER 2017 / MUSCLE & FITNESS 71 SUMMER SIX-PACK PROGRAM HALF A KILO OF MUSCLE BURNS THREE TIMES THE CALORIES OF A HALF A ...

72 MUSCLE & FITNESS / NOVEMBER 2017 DAY 3 KEEP YOUR EYES ON THE WEIGHT THROUGH THE ENTIRE REP. 1 5 4 SUMMER SIX-PACK PROGRAM ...

NOVEMBER 2017 / MUSCLE & FITNESS 73 5 PLATE PUSH Reps: Walk 60 feet Place a 10-12 kilo weight plate on the floor (you may ha ...

74 MUSCLE & FITNESS / NOVEMBER 2017 ...

NOVEMBER 2017 / MUSCLE & FITNESS 75 THE NO-BULL GUIDE TO BULKING Forget the myths. Here’s the truth about when, what and h ...

76 MUSCLE & FITNESS / NOVE Thehardtruth Yourbodycangainonlysomuch muscleinagivenperiodoftime;it’s dependentonyourgenetics,ag ...

NOVEMBER 2017 / MUSCLE & FITNESS 77 THE NO-BULL GUIDE TO BULKING their subjects, you’d see only amodestincreaseinleanmass. A ...

78 MUSCLE & FITNESS / NOVEMBER 2017 The most important factor is getting inthegymandtrainingyourarseoff. “The key element to ...

NOVEMBER 2017 / MUSCLE & FITNESS 79 CARBS* Potatoes Sweet potatoes Rice Fruit FATS** Avocado Nuts (all kinds) Seeds (all kin ...

THE MOST IMPORTANT MEAL OF THE DAY IS NOW THE MOST DELICIOUS. THESE PROTEIN-PACKED RECIPES GUARANTEE YOU’LL START YOUR DAY AHEAD ...