If a media personality is going to launch a podcast, then it would be a good idea to have the biggest guest possible to draw the most attention. So for the debut of “The Menace” podcast, host Dennis James landed the biggest guest bodybuilding could offer.
Reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay helped launch the “The Menace” podcast, touching on a number of topics in a conversation with his coach. Both mentor and athlete talked about Big Ramy’s historic win in Orlando this past December. James wanted to know how long it took for the fact that he won to set in.
“For the first three days after the show, I would wake up and it would feel like a dream. I’d look for the Sandow around me, and I would be like, ‘It happened. I’m still not dreaming.’ I did that for 10 years, and I was thinking about that every day … A lot of people around me said that it would never happen.”
After talking about the past, the champion spoke about the future, namely who will pose as the biggest threats to the champion when he defends his title for the first time at the 2021 Olympia.
“All of them have something,” Big Ramy says. William Bonac has good muscle, big muscle, and everything. He always comes in good condition. Brandon (Curry) is of course a good bodybuilder, he has a good physique, a perfect taper, and everyone has something. Roelly (Winklaar) wasn’t competing last year, but he could be competing this year, and he’s also huge and has good muscle.”
Big Ramy also talked about one of his passions outside of bodybuilding — fishing, recalling the first time that his parents had him on their boat.
“I am 8 years old, and I’m going with my family every summer, going to fishing from the sea,” he says. “In the winter, I would travel with them to the lakes. It was work for the family, it wasn’t fun times. You have to work.”
Of course, the Egyptian’s focus switched to bodybuilding, and his name became famous after he joined Oxygen Gym in Kuwait. James asked him about that decision and why he chose to go there.
“My family wanted me there, and I think I had the opportunity to change my life there. I was able to go there and be around a lot of gyms, because we had heard already about Oxygen Gym, and all of the other gyms there, I already knew a lot of people there. If I could go there and be in the gyms, and I heard a lot of champions from America were going to be coming to Kuwait, then that makes sense to be there.”
Big Ramy also shared stories from his teenage years when he was trying to get into boxing, the way his friends reacted when he told them that he would be a professional bodybuilder, why he changed trainers as often as he did, testing positive for COVID-19, and much, much more.
Catch this episode and every upcoming episode of “The Menace” podcast on the Muscle & Fitness YouTube Channel every Sunday at noon PT.
Most people get into bodybuilding and weight training because lifting weights is fun. It’s also motivating to add more plates to the bar or creep up to the higher end of the dumbbell rack. When it comes to bodybuilding and physique development, another component isn’t considered as fun but is very necessary. Of course, we’re talking about cardio.
Fortunately, FLEX social media director and two-time NPC Mr. Wisconsin champ David Baye is here to provide tips to help you make the most out of the time you commit to the cardio. He shared his insights on the latest episode of “Back 2 Basics.” Heed his words, and your body will show the results you seek.
Building Muscle
If your individual goal is hypertrophy, or building muscle size, then you want to make the most out of those weight training sessions, so doing cardio first may not be a good idea. However, it should still be done because you want to focus on losing fat so that hard earned muscle can be showcased. Baye suggests saving the cardio until after the weight training is complete.
“The reason why is because you come to the gym, and we won’t get too sciencey, you have glycogen storages, we’ll just talk carbs in your bloodstream for energy, and you want to use those glycogen storages,” he says. “You want to use that energy to get the absolutely most that you can out of the training session. Generally speaking, most people that are wanting to build muscle, when they hit a cardio session after they’re done weight training, they’re doing so with the goal of burning bodyfat. So not only have you saved those glycogen stores for the heavy lifting, you’ve also burned through a lot of them by the time you get on the cardio equipment, and burn off that bodyfat.”
Cardiovascular Endurance
Conversely, there are other athletes who commit to their cardio for the purpose of increasing endurance, such as competitive fitness-events runners who are competing in long-distance races. Their fitness goals center around increasing their heart rate and improving lung capacity. Baye suggests that the opposite strategy for those looking to build muscle would work best.
“Then we would suggest that those people come in and do cardio first. Once you’re done with your cardio, if you wanted to get a light workout in, or even a more intense workout, you’re still going to be able to make progress, make gains as long as your rest and nutrition is where it needs to be.”
Baye recommends that each cardio strategy that you implement should be focused around your specific goals. The goal that has the most priority should be what you want to commit to first. The one common denominator that can’t be ignored is that if you want to reach either of those goals, cardio is a must.
You can check out the entire “Back 2 Basics” series on the Muscle & Fitness page on Facebook.
Femme Flex Friday host Alina Popa and current co-host Whitney Jones are no stranger to facing judges. The former Rising Phoenix World Champion and two-time Fitness Olympia winner have been compared to other athletes by IFBB judges Sandy Williamson and Steve Weinberger multiple times in the past. On the March 25th episode of FFF, the tables are turned. It’s Williamson and Weinberger that are facing Popa and Jones, but it’s in a different setting. The head judges were taking questions and discussing how they do their job when determining the best of the best in bodybuilding and physique competitions.
Williamson on Women’s Physique Competitors Winning Open Shows
“That’s the beauty of the NPC, is that you can start in one division and Alina, you know, when you’re training you’re going to grow. That’s what happens. We have Women’s Physique competitors that are now putting on too much size for Physique. So they’re not doing as well, they’re going to make that jump up to bodybuilding. If they’re physique and their quality is a little bit better, they will be placing higher or winning competitions.”
Weinberger on What Judges Want to See From Female Bodybuilders
“It’s conditioning, it’s shape, obviously symmetry, and like Sandy said, these women are moving up, and they’re really good, and the sport grows, we have better competitors, and unfortunately for competitors that have been around for a while, sometimes they’re outclassed now. I mean, it’s the evolution, you know.”
Williamson on What Athletes Should Be Focusing On
“Even if you start with all the women’s divisions, I always say full muscle bellies, even as Bikini, you don’t need to be super shredded. It’s about having that underneath development. The amount of it just changes as you go up in divisions.”
Weinberger on the Difference Between Seeing Competitors on Video and Live
“A lot of times on video it’s (muscle density) is hard to see. Sometimes it’s difficult to explain as a judge if you’re not there in person. Sometimes on video a bodybuilder that is shredded will look so much better than a bodybuilder that is in great shape with full muscle shape and bellies.”
Williamson on Women’s Physique Athletes Being Too Lean
“If the Women’s Physique athlete comes in completely shredded and she’s really striated, she does not do as well. She may obviously still get placed in that first callout or something, but she’s usually not the winner. You know what I mean? So again, getting back to your thing, now you take some of those girls that are from Women’s Physique that add a little bit of that size, and they can get that conditioning, and when they jump up to bodybuilding, they’re going to do well.”
Weinberger on How Andrea Shaw Won the Ms. Olympia
“Andrea was incredible. She wasn’t the biggest, she wasn’t the hardest, but she was the most complete. She took your breath away. Margie (Martin, runner-up) was excellent, very big, very good condition, but not the muscle bellies that Andrea has. Honestly, it was Andrea really by herself right there in my opinion.”
The head judges were very open discussing about the other divisions and what athletes should focus on as they take the pro stages as well as how the athletes can shape the division they compete in.
You can catch this and every episode of “FFF” every Friday at 6 p.m. EST on www.wingsofstrength.net .
It’s official: Raquel Gonzalez will take on Io Shirai, the NXT World Champion, in the main event of NXT TakeOver: Stand and Deliver, on Wednesday, April 7 on the USA Network. Night two airs the following night, exclusively on Peacock.
The two-night NXT event is a major part of WrestleMania Week, which culminates with two nights of WrestleMania 37 (streamed live on Peacock on Saturday, April 10 and Sunday, April 11) from Raymond James Stadium in Tampa.
For Gonzalez, Shirai, and the NXT roster, the opportunity to showcase their talents to the WWE Universe during the pro wrestling juggernaut’s biggest week can’t be understated. WWE reported last year’s WrestleMania Week viewership at 967 million views across all platforms.
The opportunity hasn’t been lost on Gonzalez, the 6’ former DII basketball player at Texas A&M Kingsville. Since making her NXT debut at last year’s TakeOver in Portland, Gonzalez has gotten leaner, stronger, quicker, all in an effort to prove she’s worthy to carry the NXT torch.
Courtesy of WWE
“Physically, I’m more agile and I run a lot more,” she explains. “My endurance is higher, my jumping is higher. A lot of stuff has just become a lot easier for me.”
She adds: “Io, you’re brave girl, but, I don’t think you’re ready for a competitor like me. The last powerhouse she faced was Rhea Ripley — and that was months ago. I know she is the best in the world, and to be the best you have to beat the best. So I’m coming in with the most excited and anticipated mindset that I can.”
In the gym, with the help of former strongman and current WWE Superstar Braun Strowman, Gonzalez switched from a full-body CrossFit-type routine to a more traditional bodybuilding training style. She’s also added plenty of yoga and massage therapy to aid flexibility and recovery efforts.
“I’ve been doing a lot of movements that I know I’m going to use in the ring when it comes to throwing around people,” Gonzalez says. “And Io is probably half my size, so I know I’ll be throwing her around a lot, for sure.”
With less than three weeks till the big match, Gonzalez says her preparation credits the confidence to her recent change in diet that has her feeling at the top of her game. She’s begun counting her macros more, switching to a diet of whole foods consisting mainly of lean meat, rice, red potatoes and egg whites, as well as drinking at least a gallon of water a day. She’s gone from a high of 200 pounds to hovering around the 180- to 185-pound mark these days.
Before the two battle for the title at Stand and Deliver, Gonzalez and tag-team partner Dakota Kai, who became WWE NXT’s first women’s tag-team champions after winning February’s Dusty Rhodes Tag Team Classic at NXT TakeOver: Vengeance Day, will get one more up-close-and-personal showdown with Shirai, who will partner with Zoey Stark in a tag-team match on this upcoming week’s WWE NXT.
“This is going to kind of be my checking out the scene type of thing,” Gonzalez says. “Mentally for me, this is going to be an opportunity for me to really fill up my arsenal with what I need to bring when it does come time for that NXT Women’s Championship match.”
The past year has been a steep trek, no doubt. Now it’s time to enjoy the view.
During this pandemic, online training options like Zoom workouts and IG Live sweat sessions have shown us that you really don’t need a gym in order to get your workouts in. However, they probably also exposed you to a bit more than you bargained for—like, say, some superstar influencer trainer’s dirty microwave in the background.
That said, online training has opened up a world of possibilities, allowing us to explore new trainers, modalities, and even global destinations via workouts streamed from far-flung locations across the globe. And next week may provide the most epic virtual workout of them all.
On Monday, March 22, interactive connected fitness platform iFit will push the limit of virtual fitness, when it streams what will most likely be the first-ever live workout from Mount Everest.
The workout, “A Sunrise Trek on Everest,” will be available to iFit members and non-members alike via the iFit app. (If you’re not an iFit member, you can sign up for a free 30-day trial, which will grant you access to the Mount Everest event.)
The approximately 30-minute virtual hike, led by iFit trainers Kenton Cool, Lydia Bradey, and Ang Tshering Lama—all Everest-experienced guides and mountaineers, with over a dozen Everest summits between the three of them—will lead viewers up Kala Patthar, an iconic trail at 18,300 feet with breathtaking views of Everest’s iconic peak.
Those with access to an iFit-connected treadmill or elliptical from a brand like NordicTrack, ProForm, or Freemotion, will be able to take in an even more lifelike virtual experience. The platform’s patented LiveAdjust technology, which automatically increases and decreases compatible equipment’s incline, decline, speed, and resistance during workouts. During “A Sunrise Trek on Everest,” iFit will automatically adjust the incline of these machines in real time to match the actual terrain of the trail on Everest.
“A Sunrise Trek on Everest” will begin at 8 p.m. EST to coincide with sunrise in Nepal. Due to streaming capacity in the remote and high-altitude Mt. Everest region, capacity for the workout will be limited. However, the workout will be added to iFit’s on-demand workout library following the live stream.
The 12-person iFit team is currently on location on Mt. Everest, filming an 18-part workout series titled “Everest: A Trek to Base Camp.” The series, scheduled to release later this spring, consists of steady-state cardio treks with Bradey, exhilarating climbs with Cool, and active-recovery sessions with Lama. In addition to the physical rigors of virtually hiking the most epic mountain on the planet, you can also look forward to learning about the history and culture of Nepal as you soak up the scenery and make your way to Mt. Everest Base Camp.
Everyone reading this has one thing in common: we were all beginners at one point or another. Some of you that are here may be a beginner now. Regardless of the level you’re at, we have all learned the basic movements when we started working out. Even if you’re someone who is training at an advanced level or for a different sport, revisiting those simple exercises like the barbell bench press can help you achieve a new level of personal fitness success.
FLEX magazine social media director David Baye is going to revisit these classic lifts so you can become masters of the movements and take your physique to a new level. The first exercise in this “Back 2 Basics” series is the flat barbell bench press.
About the Flat Barbell Bench Press Exercise
Eight-time Mr. Olympia Lee Haney calls the bench press a “bread and butter” exercise. It’s well-known for being one of the “big three” lifts in powerlifting, but it does serve bodybuilders well also. It’s primarily a chest movement, but the anterior head of the shoulders and your triceps will also play a positive role. Those areas will see their own benefits as a result.
Who Shouldn’t Bench Press
Baye advises that anyone who may have shoulder issues or trouble with mobility should avoid this particular exercise. “If you do have shoulder mobility issues or someone who’s had a previous pec injury, the bench press may actually not be the best chest exercise for you. If you’ve had pec injury issues, shoulder injury issues, or mobility issues, you may want to talk to a doctor or physical therapist before doing the bench press.”
Proper Form Is a Must
Most of the advanced lifters know this already, but you beginners need to take heed. Proper form and execution is a must if you want to achieve muscular growth while minimizing the risk of injury. Throwing plates on for ego lifting, or assuming you know what you’re doing without instruction will not help your cause.
Hand Placement – Your hands should be wider than shoulder-width apart on the bar. You may see powerlifters go super-wide to minimize the range of motion. Slightly wider is better for training the muscles, which is the focus here. Going narrow can benefit your triceps, which will be covered in the future. Most bars have rings that you can use as a guide to help you determine the best hand placement for you.
Elbows – When you have the bar un-racked and you begin the descent, keep your elbows tucked in. They should stay in when you’re pressing as well. Many bodybuilder’s pec injuries have come while bench pressing with the elbows out. Keeping the elbows in will decrease the odds of you suffering a similar fate.
Range of Motion – We’ve all seen people who lower the bar halfway or move the bar a couple of inches off of their chest. These shortcuts won’t help you in the long run. Bouncing the bar off of the chest and generating momentum won’t help your cause of developing the pecs, either. Slightly touching the bar on the chest and pressing back up to your starting position will work well.
Back Arch and Foot Placement– You should have a slight arch in your back, but you don’t want to create a large arch like you may have seen in some online videos. Your feet should also be flat on the floor about shoulder-width apart. If you have shorter legs, Bays suggest placing plates on the floor and setting your feet on those.
Spotters
In the video, Baye is using light weight for instructional purposes, but he does advise having someone available when you start going heavier. “It’s always imperative to have a spotter, especially with bench press, because this is an exercise that when you get stuck, you can really be stuck.” You can have one spotter behind you to unrack the weight or have partners on both sides of the bar ready to assist if needed.
Sample Chest Routine Featuring The Bench Press
Below is a sample routine that Baye offers for beginners to try. There are two warmup sets listed, but do as many as you feel you need to before you begin your work sets. All work sets should result in you being on the verge of failure within the recommended rep range.
Back 2 Basics Barbell Bench Press Workout
Exercise
Sets
Reps
Flat Barbell Bench Press
*2 warmup sets of 8-10 reps
“Femme Flex Friday” host Alina Popa had some company on the March 5th episode, as two-time Fitness Olympia champion Whitney Jones was this week’s co-host. The two discussed a relevant topic in all of the fitness industry: social media. Joining them for this panel discussion was a trio of Olympia winners, including 2013 Women’s Physique Olympia winner Dana Linn Bailey, three-time Bikini Olympia title holder Ashley Kaltwasser, and two-time Men’s Physique Olympia champ Breon Ansley. Counting Jones’ victories, that is eight Olympia titles on the show, alongside Popa’s Rising Phoenix World Championship title.
Ashley Kaltwasser on YouTube vs. Instagram
“Honestly, if I had the choice, I would want a larger YouTube following because I feel like you can connect with more people on a more personal level because they feel like they know you better rather than double tapping a booty pic. I wish my YouTube was where my Instagram is, but Instagram was the platform that I think grew the easiest for me.”
Dana Linn Bailey on Building a YouTube Following
“This could be a tip for you guys. To get a following on YouTube, you have to get a schedule, like a weekly basis. I grew mine by like, 10,000 subscribers in three months just by focusing. I was putting out three videos a week. I think that was way too much, and it was too much for me. So now I have it down to once a week. That’s so people always know when a video is coming out, and that was when I saw the best subscriber switchover.”
Breon Ansley on Strategies that Helped Him
“I think looking at the insights, and looking at the demographics, and looking at the timeframes that your videos do well with, who’s paying attention and what age groups in what parts of the country. Sometimes, most of the time for me actually, it was better when I post in the beginning part of the day. You know, in the morning starting at 7 o’clock and before 11 o’clock because you’re getting everybody from the U.S. And then you’re getting everybody from Europe, for the most part, that is in the evening, 6, 7, 8 o’clock range. That’s my sweet spot.”
All of the Olympia champs share many more opinions and insights throughout the entire episode, including what type of content they found works best for them and their followers, responding to when they lose followers, followers online versus seeing fans in person, and more.
Ego will have you believe you need a barbell or full gym to build muscle, but “you can be soaked and have every muscle in your body thoroughly worked with just a pair of medium dumbbells,” says Joel Seedman, PhD, owner of Advanced Human Performance. Seriously, even advanced lifters will be challenged by the following dumbbell workout, created by Seedman.
Dumbbells are arguably the most versatile piece of equipment because you can move with greater fluidity. Unlike the rigid, fixed patterns of machines and barbells, you have the flexibility to change the positioning and angle to mitigate pain from injuries or immobility, and a greater capacity to work unilaterally to address muscle imbalances.
Because of that, “you don’t have to go as heavy to create a strong intramuscular stimulus, which is crucial when training from home,” Seedman adds. Ready to light up your whole body with free weights? This dumbbell workout will challenge your unilateral strength and coordination in ways a barbell never could.
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var videoParams = JSON.parse( decodeURIComponent( ‘%7B%22advertising%22%3A%7B%22admessage%22%3A%22This%20video%20will%20resume%20in%20xx%20seconds%22%2C%22adscheduleid%22%3A%22CHQMmOtW%22%2C%22autoplayadsmuted%22%3Atrue%2C%22bids%22%3A%7B%22bidders%22%3A%5B%7B%22id%22%3A%22264049%22%2C%22name%22%3A%22SpotX%22%7D%5D%2C%22settings%22%3A%7B%22buckets%22%3A%5B%7B%22increment%22%3A0.25%2C%22max%22%3A60%2C%22min%22%3A5%7D%5D%2C%22floorPriceCents%22%3A500%2C%22mediationLayerAdServer%22%3A%22dfp%22%7D%7D%2C%22client%22%3A%22googima%22%2C%22cuetext%22%3A%22Advertisement%22%2C%22preloadAds%22%3Afalse%2C%22rules%22%3A%7B%22startOnSeek%22%3A%22pre%22%2C%22timeBetweenAds%22%3A0%7D%2C%22schedule%22%3A%5B%5D%2C%22skipmessage%22%3A%22Skip%20ad%20in%20xx%20seconds%22%2C%22vpaidcontrols%22%3Afalse%2C%22vpaidmode%22%3A%22enabled%22%7D%2C%22aspectratio%22%3A%2216%3A9%22%2C%22autoPause%22%3A%5B%5D%2C%22autostart%22%3A%22viewable%22%2C%22controls%22%3Atrue%2C%22displaydescription%22%3Afalse%2C%22displaytitle%22%3Afalse%2C%22flashplayer%22%3A%22%5C%2F%5C%2Fssl.p.jwpcdn.com%5C%2Fplayer%5C%2Fv%5C%2F8.19.0%5C%2Fjwplayer.flash.swf%22%2C%22floating%22%3A%5B%5D%2C%22height%22%3A270%2C%22key%22%3A%22CjC%5C%2F680l0%2B7exc3LuJayODMlCv1qExD50wSxBRqdwDLRDW7qkqWyCQ%3D%3D%22%2C%22mute%22%3Atrue%2C%22ph%22%3A2%2C%22pid%22%3A%22eEkK759I%22%2C%22playbackRateControls%22%3Atrue%2C%22preload%22%3A%22metadata%22%2C%22repeat%22%3Afalse%2C%22skin%22%3A%7B%22controlbar%22%3A%7B%22background%22%3A%22rgba%280%2C0%2C0%2C0%29%22%2C%22icons%22%3A%22%23ffffff%22%2C%22iconsActive%22%3A%22%23eb212e%22%2C%22text%22%3A%22%23ffffff%22%7D%2C%22menus%22%3A%7B%22background%22%3A%22%23333333%22%2C%22text%22%3A%22%23ffffff%22%2C%22textActive%22%3A%22%23eb212e%22%7D%2C%22name%22%3A%22five%22%2C%22timeslider%22%3A%7B%22progress%22%3A%22%23eb212e%22%7D%2C%22tooltips%22%3A%7B%22background%22%3A%22%23FFFFFF%22%2C%22text%22%3A%22%23ffffff%22%7D%7D%2C%22stagevideo%22%3Afalse%2C%22stretching%22%3A%22uniform%22%2C%22visualplaylist%22%3Atrue%2C%22width%22%3A%22100%25%22%2C%22setTimeEvents%22%3Atrue%2C%22playlist%22%3A%22https%3A%5C%2F%5C%2Fcontent.jwplatform.com%5C%2Ffeeds%5C%2FkpqvImMR.json%22%2C%22plugins%22%3A%7B%22https%3A%5C%2F%5C%2Fsb.scorecardresearch.com%5C%2Fc2%5C%2Fplugins%5C%2Fstreamingtag_plugin_jwplayer.js%22%3A%5B%5D%2C%22https%3A%5C%2F%5C%2Fovp.iris.tv%5C%2Fplugins%5C%2Fjwplayer%5C%2Fv2%5C%2Firis-jwplayer8.adaptive.min.js%22%3A%7B%22settings%22%3A%7B%22client_token%22%3A%225KRCGIZC9EUT4VN%22%2C%22platform_id%22%3A%22kpqvImMR%22%2C%22player_id%22%3A%22jwplayer_kpqvImMR_eEkK759I_div%22%2C%22end_up_next%22%3Atrue%2C%22ssl%22%3Atrue%2C%22campaign_tracking%22%3Atrue%2C%22disable_mobile_upnext%22%3Afalse%7D%2C%22iris_buttons%22%3A%7B%22thumbs_up%22%3Afalse%2C%22thumbs_down%22%3Afalse%2C%22skip_forward%22%3Afalse%2C%22skip_back%22%3Afalse%2C%22skip_on_thumbs_down%22%3Afalse%7D%2C%22global%22%3A%22iris%22%2C%22jwCMS%22%3Atrue%7D%7D%2C%22nextUpDisplay%22%3Afalse%7D’ ) );
jwplayer(el).setup(videoParams).on(‘ready’, (e) => {
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
if ( window.jwpDef[vHash].advertising.schedule[0].tag ) {
if ( typeof window.jwVastTag[vHash] === “undefined” ){
window.jwVastTag[vHash] = window.jwpDef[vHash].advertising.schedule[0].tag;
var vastURL = new URL( window.jwVastTag[vHash] );
var vastParams = new URLSearchParams( vastURL.search );
var ui = vastParams.get( “iu” ).split( ‘/’ );
window.prerollTag[vHash] = vastParams.get( “iu” );
window.jwpBids[vHash] = {};
console.log(“AMI jwp prerolltag”, window.prerollTag[vHash]);
console.log(“AMI jwp GAM Tag”, window.jwVastTag[vHash]);
}
}
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
var utms = {};
if ( adsParseUrlParams( “utm_source” ) || typeof getCookie(“utm_source”) !== “undefined” ) {
var utm_source;
if(adsParseUrlParams( “utm_source” )){
utm_source = adsParseUrlParams( “utm_source” );
setCookie(“utm_source”, utm_source, {expires:1800, path: “/”});
} else {
utm_source = getCookie(“utm_source”);
}
utms.utm_source = utm_source;
}
if ( typeof utms.utm_source !== “undefined” || typeof utms.utm_medium !== “undefined” || typeof utms.utm_campaign !== “undefined” ) {
var vastURL = new URL( window.jwVastTag[vHash] );
var vastParams = new URLSearchParams( vastURL.search );
var keys = Object.keys( utms );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
for ( var key of keys ) {
custParams.set( key, utms[key]);
}
vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) );
vastURL.search = vastParams.toString();
window.jwVastTag[vHash] = vastURL.toString();
}
console.log( “AMI jwp GAM tag with UTM”, window.jwVastTag );
}
}
}).on(“ready”, function(){
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var playerInstance = jwplayer(el);
ns_.StreamingAnalytics.JWPlayer( playerInstance, {
publisherId: “6036076”,
labelmapping: “ns_st_pu=”AMI”, c3=”Mens Journal”, ns_st_ge=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ia=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ce=”” + decodeURIComponent( “1” ) + “”, ns_st_ddt=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_tdt=”” + decodeURIComponent( “%2Anull” ) + “””,
});
}).on(‘adsManager’, (e) => {
var vHash = ‘ami’ + decodeURIComponent( ‘kpqvImMR’ );
const { adsManager, videoElement } = e;
const iasConfig = {
anId: ‘928572’,
campId: `${jwplayer().getWidth()}x${jwplayer().getHeight()}`, // This is dynamic based on player dimensions, but can be hard coded
chanId: window.prerollTag[vHash],
placementId: ‘Open Auction’,
pubOrder: ‘Video’,
pubId: ‘Direct’
};
if (googleImaVansAdapter) {
googleImaVansAdapter.init(window.google, adsManager, videoElement, iasConfig);
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].ix = false;
window.jwpBids[vHash].ixBids = {};
console.log( “AMI jwp IX Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
headertag.cmd.push( function() {
headertag.retrieveVideoDemand( [{“htSlotName”: “preroll”}], function( demand ) {
console.log( “AMI jwp IX callback”, demand );
if ( “undefined” !== typeof demand.preroll && demand.preroll.length ){
window.jwpBids[vHash].ixBids = demand.preroll[0].targeting.price;
console.log( “AMI jwp IX Bids”, new Date().getTime(), demand.preroll[0].targeting );
}
window.jwpBids[vHash].ix = true;
} );
} );
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].iristv = false;
window.jwpBids[vHash].iristvBids = {};
console.log( “AMI jwp IrisTV Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
// Get main item context data
window.irisContext.getContext(jwplayer(el).getPlaylistItem().mediaid).then(function(data) {
// Encode the context data
var context = encodeURIComponent(`iris_context=${data.context.join(‘,’)}`);
console.log( “AMI jwp IrisTV callback”, context );
console.log( “AMI jwp IrisTV Bids”, new Date().getTime(), data.context );
// Replace the server url with the context data (this is for simple ad requests),
// If you have the serverUrl dynamically configured, then you will need to append the context data
// under cust_params, so this is just for testing purpose
window.jwpBids[vHash].iristvBids = data.context;
window.jwpBids[vHash].iristv = true;
});
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].amazon = false;
window.jwpBids[vHash].amazonBids = “”;
console.log( “AMI jwp amazon Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
apstag.fetchBids({
slots: [{
slotID: window.prerollTag[vHash],
mediaType: ‘video’
}]
}, function( bids ) {
console.log( “AMI jwp amazon bid callback”, new Date().getTime(), bids );
window.jwpBids[vHash].amazon = true;
if ( bids.length > 0 ) { //If we have received any bids back
try {
console.log(“AMI jwp amazon bid request ad”, bids[0].encodedQsParams);
window.jwpBids[vHash].amazonBids = bids[0].encodedQsParams;
} catch ( e ) {
console.log(e);
}
} else {
console.log(“AMI jwp amazon no bids”);
}
});
}
}
}).once(“play”, function(){
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var playerInstance = jwplayer(el);
loadIrisPlugin(playerInstance, playerInstance.getConfig().plugins[“https://ovp.iris.tv/plugins/jwplayer/v2/iris-jwplayer8.adaptive.min.js”])
}).on(‘play’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
window.permutive.track(“VideoPlay”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language:”English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video play”);
}).on(‘complete’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
window.permutive.track(“VideoComplete”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video event:”, e);
window.lock_25 = false;
window.lock_50 = false;
window.lock_75 = false;
window.lock_100 = false;
}).on(‘time’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
var progress = (e.currentTime/e.duration).toFixed(2);
if (
(0.25 === progress && false === window.lock_25) ||
(0.5 === progress && false === window.lock_50) ||
(0.75 === progress && false === window.lock_75) ||
(100 === progress && false === window.lock_100)
) {
window.permutive.track(“VideoProgress”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
progress: Number(progress),
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
if ( 0.25 === progress ) {
window.lock_25 = true;
}
if ( 0.5 === progress ) {
window.lock_50 = true;
}
if ( 0.75 === progress ) {
window.lock_75 = true;
}
if ( 1 === progress ) {
window.lock_100 = true;
}
console.log(“Permutive video play progress ” + progress);
}
}).on(‘mute’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
window.permutive.track(“VideoEvent”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
event: (e.mute) ? “sound off” : “sound on”,
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video event:”, e);
}).on(‘fullscreen’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
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Expert Tip: To up the intensity if you don’t have adjustable dumbbells, add a heavy band, do more reps, slow the movement down to create more time under tension, or hold the contracted position of the exercise.
Directions: Add this dumbbell workout to your weekly regimen once per week; do it twice per week with cardio on opposing days if you need a new program. Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.
Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4-5 reps, then switch sides.
Single-Leg Renegade Row With Eccentric IsometricsMarius Bugge for Men’s Journal
B. Single-Leg Renegade Row With Eccentric Isometrics
Get in a plank with dumbbells under each hand. Activate your core and keep hips square as you extend left leg, foot flexed. Slowly row the dumbbell in your right hand toward rib cage; pause, then slowly lower toward the ground without letting it touch, maintaining constant tension. Complete 5-6 reps, then switch sides.
Single-Leg Squat and CurlMarius Bugge for Men’s Journal
PART 2: DUMBBELL TRISET
A. Single-Leg Squat and Curl
Stand with feet hip-width apart, holding dumbbells in both hands, elbows bent at 90 degrees with palms facing your face. Shift weight onto your left leg, lifting your right leg behind you, knee bent. Hinge at hips to lower into a single-leg squat. Hold at the bottom, then lower the weights and curl twice before pushing through your heel to rise. Complete 2-3 reps, then switch sides.
Dumbbell Squeeze PressMarius Bugge for Men’s Journal
B. Dumbbell Squeeze Press
Lie on a bench, holding dumbbells at chest, palms facing each other. Squeeze weights together as hard as you can, then press up. Loop a resistance band under your back and around dumbbells for a greater challenge. Complete 8-10 reps.
Single-Leg Bridging Dumbbell PulloverMarius Bugge for Men’s Journal
C. Single-Leg Bridging Dumbbell Pullover
Line upper back against bench, and bridge hips up, holding dumbbells with palms facing each other. Lift left leg off floor—knee bent, foot flexed, hips level. Lower dumbbells to bench (pullover). Complete 4-5 reps, then switch sides.
It’s official: NBC’s Young Rock is a hit. More than five million viewers tuned in to see the sitcom premiere, which is currently ‘Certified Fresh’ on Rotten Tomatoes and is loosely based around the life lessons of a young Dwayne Johnson. No doubt, a huge part of the show’s success is owed to the genius casting of wrestling legends such as Rocky Johnson (played by Joseph Lee Anderson), the Iron Sheik (Brett Azar), Andre The Giant (Matthew Willig), and the Junk Yard Dog (Nate Jackson).
In Episode 3, Kevin Makely joins this stellar lineup, making his first appearance as one of the all-time WWE greatests, donning the shades and bandana to portray “Macho Man” Randy Savage. It didn’t take long to learn that Makely, who also stars in Netflix’s “Badland,” and whose #backyardbeast sessions can be found on his Instagram page, has a serious fitness pedigree.
Is it true that your interest in bodybuilding was inspired by watching Sylvester Stallone on the big screen?
I was raised by a single mother and I only had an older brother. My mother worked at least three jobs at a time, so I didn’t have any male influences, but the one thing we did every weekend was go to the movies.
As I got a little older, I would start to see these guys like Rocky and Rambo, and they spoke to me. So, Sylvester Stallone was my father figure when I was a kid, but he doesn’t know [laughs]. I wanted to be a hero like Rambo, and a fighter like Rocky. I wanted all of that. It bled into Arnold Schwarzenegger and I got into bodybuilding and martial arts.
You had great success in bodybuilding and won several natural events. What do you remember about your first competition back in 1997?
It was an NBI (Natural Bodybuilding Incorporated) show. Working out at the gym and eating right was my lifestyle, since I was 14. I didn’t even know I had abs until one day, I shaved and found them (laughs). At the time it wasn’t all about definition, I just wanted muscle. But one day I was working out and my good friend suggested that I compete. So, I did my research on the nutrition aspect and I went for it, and won in the overall competition. I built quality muscle with a very strict routine and good technique.
What does your approach to nutrition look like these days?
It’s all about intermittent fasting for me. If I knew then what I know now, I probably would have won even more bodybuilding awards. It’s all about crushing those insulin levels. I’m an NASM certified personal trainer. I’ve been teaching biomechanics and training, I’m a World Kickboxing Association-certified trainer. I was the top trainer at Crunch Fitness, and was a spokesman for Bally Fitness for a long time. I worked out with a partner who was fasting, and I thought he was out of his mind, so I started doing my own research and gave it a go. I deadlifted more weight on a fast than I had lifted in 10 years. Boy, the results.
Courtesy of Kevin Makely
Your physique in “Young Rock” is very close to the Macho Man’s, how did you prepare for that?
A guy in his 40s, playing ‘Macho Man’ Randy Savage in his 30s, how do you do that? We filmed in Brisbane, and while in quarantine I got hooked on resistance bands. I put them in all of my workouts. I always say that bruises heal, but film is forever, so you do your own stunts and take your lumps. I was very strict and super keto. No sugar and as little carbohydrates as possible. My only cheat was peanut butter or almond butter. I ate real food, didn’t really supplement with protein shakes. I love to eat, so when I am in my fasting window I just eat. It was nice in Brisbane because we got to work out in a gym with no masks.
How familiar with the Macho Man were you before you took the role?
He was my favorite wrestler of all time. The Ultimate Warrior was a specimen and he blew my mind, but Macho Man was my guy. I’ve been him for Halloween many times!
It must have been a dream come true to play Macho in Young Rock, how did that opportunity arise?
I got an audition, and the invite was very cryptic. I didn’t really know anything about it, all the names were changed, but they wanted someone to play the Macho Man. So, the first instinct is to do everything with his intensity, but I decided to portray Randall Poffo, and how he might have been when the cameras weren’t rolling. I already knew all of his promos like “cream of the crop” and “Ooh Yeah,” and everything else that he’s ever done, so I made up a version of what I thought was more like when he wasn’t on camera, but I still wanted it to be recognizable, just a toned-down version.
I met with Jeff Chang, who is one of the shows creators and he said, “I just want you to know that we saw so many tapes for Macho Man, then we saw your tape and that was it. You were him. You were it.” Dwayne Johnson saw the tape and I got the gig. I was like, Wow, Dwayne Johnson just watched my video! You even get to do Macho’s famous flying elbow from the top rope! All the wrestlers did their own stunts, it was fantastic. Chavo Guerrero Jr, who is a wrestling legend taught us, and I have to say that wrestlers take lumps and get hurt. Some of that stuff is not fake! Anyone that doesn’t respect wrestling needs to get their head checked. I’m flying, I’m weightless, people [in the crowd] are screaming, I literally came so close to elbowing the camera. It made for a great shot. I’m still excited just telling you about it.
Did you manage to get any feedback from The Rock during the project?
I read that Randy Savage was a big influence on The Rock. I did get feedback that he thought [my portrayal] was great. This is Dwayne Johnson telling his story, so allowing me to portray one of my idols and trusting me to do the job is one of the highest honors, it’s unbelievable.
When there’s no time to spare, your workouts need to enter a new level of intensity. Curious what the most efficient way to train is when you have less than 30 minutes to get a good sweat on? The answer should seem obvious: high intensity interval training. We came prepared with five 20-minute HIIT workouts that’ll torch fat and build muscle.
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Before we begin, it’s important to recognize when you’re pressed for time, you need to reassess your rest intervals. Think about your typical one-hour workout and zero in on just how much time you actually spend lifting. You’ll realize in most cases it won’t be much more than 20 minutes. Pretty crazy, right?
The key is to leverage your work-to-rest ratio by amping up the volume where possible. If you can spend most of 20 minutes working out and not resting, you could end up ahead of the curve. That’s how these 20-minute HIIT workouts tend to operate, whether using weights or cardio equipment.
These 20-Minute HIIT Workouts Will Keep Your Fitness (and Ego) in Check
Workout 1: German Volume Training
German volume training is a tried, tested, and true training method for both muscle development and fat loss, and it’s no joke. Most useful in compound movements, it’s a true ego check wrapped up in 20 or so minutes of effort.
Directions: Take any big lift you like (squats, overhead press, and bench press are among the most common) and select 60 percent of your typical 10-rep max. Read that twice. You’re looking for a percentage of your 10RM, not your 1RM here. Then, perform 10 sets of 10 reps with that weight, staying true to good technique, tempo, and quality. Rest for only 1 minute between sets. Make sure you abide by that.
Pro Tip: Based on the fatigue factor, it’s smart to gear up the same way you might for heavy lifts. If you’re accustomed to squatting or deadfliting with a training belt, use it here. Even though the weight is lighter, the demand is higher overall, and you’ll likely be lifting fatigued for a good portion of this workout. Keep yourself safe.
Alternating between sprints and bodyweight work is a great, safe way to really test your cardiovascular fitness in a short period of time for the greatest return on investment. Head outside and find a 40-meter hill on a decent grade. You can rest as long as possible between sets, but know you have to complete all 8 sets in 20 minutes.
Directions: Sets 1-4: 40-meter hill sprint + 20 pushups Sets 5-8: 40-meter hill sprint + 5 hand walkouts (watch the video demonstration here)
Pro Tip: Leave something in the tank when sprinting. Go fast—really fast—but know there’s another gear you can reach that you’re keeping in reserve. It’s the best way to stay safe and sustain your efforts through the entire workout. You’re repeating this for 8 rounds after all.
Directions: For this workout, you’ll need three kettlebells. One pair of the same weight, and one single bell that’s slightly heavier.
Kettlebell Complex – 5×6 reps: Using your lighter pair of kettlebells, perform a squat to swing, full swing, and a snatch. (Watch the video demonstration here.)
Single-Arm Kettlebell Press – 3×10 reps per side: Hold your heavy kettlebell bottoms up (bell toward ceiling), keeping your wrist perfectly straight, then press your arm up, extending your elbow. Carefully lower back to start. (Watch the video demonstration here)
Turkish Getup – 3-minute AMRAP: Using your light kettlebell, complete 3 minutes of continuous getups, alternating hands on each rep. Here’s how: Lie faceup holding the kettlebell in left hand, arm extended, eyes on bell, left knee bent with foot planted. Extend right arm and leg to the side at a 45-degree angle. Forcefully roll onto your right hip and forearm, left arm still locked in place. With your right palm pressed into the floor and left arm still straight overhead, throw right leg behind you, placing right knee down on floor. Keeping your left arm straight and eyes on the bell, press through your left foot to raise hips high and come up onto right hand. Lift right hand off floor to rise to a kneel, maintaining left arm position with biceps close to ear. Look straight ahead and stand up, squeezing glutes and pulling your shoulder blades down and back. Reverse movement to return to start.
This one requires a gym with a turf (or outdoor space)—a prowler and heavy dumbbells.
Directions: Map out a distance of 40 meters and perform a prowler push using the equivalent of your bodyweight for the entire distance. If you weigh 200 pounds, push a 200-pound sled. It’s best to go 20 meters to one end, then 20 meters back. Use a fast pace. Once finished with your prowler push, immediately perform a farmer’s carry—that’s a brisk walk carrying the heaviest dumbbells you can hold by your sides and properly walk. Repeat for as many rounds as possible in 20 minutes.
You can still get a great upper-body workout when bodyweight and a pullup/dip station is all you have.
Directions: You’ll perform a superset of pushups to pullups inverse-ladder style. Start with 10 pushups and 1 pullup. Set by set, you’ll decrease the amount of pushups you perform and increase the amount of pullups. Try to complete two rounds of this ladder, following this format:
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