2 MUSCLE & FITNESS/JULY 2019
Inside
JULY 2019
VOLUME 79|N O. 7
MALE MUSCLE
16 Shoulder Shaper
Shape summer shoulders by performing these
top 5 exercises
22 The Final Round
MMA legend Georges St-Pierre talks battling
colitis, his toughest opponent to date and his
next career move
24 Wheels in Motion
Powerlifting prodigy Larry ‘Wheel’ Williams
reveals his aspirations for the bodybuilding
stage and the WSM arena
30 Dip It Low
Try this compound full bodyweight exercise
that recruits more than just chest and triceps
32 Dead Right
Perfect your deadlift technique with Wole
Adesemoye
34 1-2-3 Pecs
Perform these effective moves for pec
perfection
COVER STORY
6 Rob Riches the Comeback Kid
Rob shares the summer shred workout that
he hopes will allow him to dominate the world
stage after a ten-year hiatus
IN EVERY ISSUE
4 FROM THE CEO
140 IN THE NEWS
144 HOT BOD
36 Tim Howard
The U.S. men’s national team goalkeeper
shares what makes him tick
38 3 Reasons You Should
Battle the Ropes
3 good reasons to incorporate battle ropes into
your workouts
40 The M&F 19
M&F pick out the 19 hottest trends making
some serious waves in the fitness industry
right now
46 Fresh Start
Kick off the Summer right with these goal-
oriented tips
50 Lift for Less
M&F investigates how pumping iron improves
heart health
52 Magic Vike
The Last Kingdom Star Alexander Dreymon
talks strongman lessons, natural horsemanship
and Viking abs
54 10 Moves You Shouldn’t Live
Without
Joe Brightman provides starter, mid-workout
and finisher moves that you shouldn’t live
without
54
ON THE COVER ROB RICHES / PHOTOGRAPH BY ARTHUR KWIATKOWSKI
PHOTO CREDIT: SIMON HOWARD
FEMALE MUSCLE
58 South American Hustle
Q&A with Brazilian bikini babe
Rapha Milagres
60 Rising Physique
M&F finds out more about rising star
Kate Cummins
FEATURE
62 Scott Adkins Packs
a Punch in New Movie
Avengement
Top action star Scott Adkins takes his acting
chops to the next level in action-packed new
movie Avengement
64 Ask the Sexpert
10 tips for better intimacy with M&F resident
sexpert Komie Haghighi
66 Branch Chain Amino Acids
Fact or fiction? M&F investigates
69 Water: The Simplest Way to
Recover
Don’t underestimate the power of H2O
to avoid injuries, feel stronger and
recover faster