Men’s Health August 2011 Issue Training Review
The August 2011 issue of Men’s Health magazine is packed with cool workouts (including a full 4- week program from Eric Cressey and a push-up routine from yours truly).
However, what really stands out are the nutrition articles. There’s a full diet plan and an article on 5 big nutrition myths.
I’m not going to cover the nutrition in this review, or Eric’s workout, so I suggest you get the magazine. It’s perfect summer reading…and the “Permanent Vacation” article will make you think.
But here’s a rundown on the coolest training tips from Men’s Health, August 2011.
1) 3 sets are better than 1 – but not 3x’s better
Scientists in Japan found that men got more results by doing 3 sets of biceps curls for 10 repetitions compared to just 1 set. It was a well-designed study, because the subjects trained one arm for 3 sets, and the other arm for 1 set. That way, all the genetic between-subjects variation was removed. That type of study design strengthens the accuracy of the results.
However, the results were not 3x’s better with the 3 sets. In fact, the 3 sets resulted in a 13% increase in muscle growth and 32% increase in strength compared to only 8% and 20% respectively with 1 set.
So another way to look at it is that if you only have time for 1 set per exercise, you’ll still get 50-60% of the results of 3 sets.
2) Exercise of the Month: The Renegade Crawl
You’ll need hexagonal dumbbells or kettlebells for this. Place two of them (same size) slightly wider than shoulder width apart on the floor. Start in a pushup position, grasping the weights.
Keep your abs braced, and row one of the weights up to your abs, then set it down a few inches in front of where it started. Follow that with a staggered stance pushup.
Now repeat the row with your other arm, and then set the weight down a few inches ahead of the other one. Drag your feet forward as you progress so the weight always ends up under your shoulder. Do another pushup and repeat this for a total of 4 rows per side and 8 pushups.
3) A Craig Ballantyne Push-up Routine (featured in the Belly-Off Plan on page 54)
Pair each exercise with a rowing or pulling exercise, such as pullups, db rows, and TRX rows.
1A) Spiderman Pushup – As you descend, swing your right knee up to your right elbow. Pushup, and repeat with the other side. Do 8 reps per side.
1B) Pullups – 8 reps
Rest 1 minute and repeat 2 more times.
2A) Decline Pushup – Put your feet on a bench. Go 2 reps short of failure on each set.
2B) DB Row – 8 reps per side
Rest 1 minute and repeat 2 more times.
3A) Close-Grip Pushup – Place your hands shoulder-width apart and keep your elbows tucked in to your sides. Go to failure.
3B) TRX Row – 15 reps
Rest 1 minute and repeat 2 more times.
4) Where to Start with a Kettlebell
Start with a 35lb (16kg) and learn how to do the swing, squat, snatch, and clean and press. For videos, check out www.menshealth.com/kettlebell
5) How to Reduce Stress
Breathe using the 4-8-8 method.
Inhale for a count of 4, hold for a count of 8, and exhale for a count of 8. Do this for 2 minutes. It will calm you down and lower your blood pressure.
That will keep you strong, fit, and healthy until you can get your copy of the magazine.
Craig Ballantyne, CSCS, MS