Training & Fitness

74 Bet on Bigger Guns
Don't leave bigger arms to chance! Focus on your most glaring biceps and triceps weaknesses by using one of our three 10-week programs to fill out your shirtsleeves.

BY JIM STOPPANI, PhD

92 Back in the Fast Lane
74 Explosive Burn Training
Build muscle and burn fat simultaneously with this unique approach to mass gain and fat reduction.

BY JIM STOPPANI, PhD and JON FINKEL

96 Fine-Tune Your Abs in Four Weeks
With some hard labor, your midsection will be rock-solid and ready for action by the end of the month.

BY JIMMY PENA, MS, CSCS

146 Ironclad Cardio
You don't need treadmills and stair-steppers to shed unwanted weight. This iron-based workout sears your fat and strengthens your heart.

BY JIM STOPPANI, PhD and ERIC VELAZQUEZ

182 20 Most Asked Questions
We gathered a slate of experts to answer your most urgent queries on workouts and muscle growth. Use their answers to supercharge your bodybuilding success.

BY THE M&F STAFF

200 Inclined to Grow
Phil Heath knows how to pack on muscle. Here's the chest workout that helped him cruise to victory at the 2008 Ironman Pro.

BY MARK THORPE

214 Cover Girl Muscle
IFBB figure pro Jelena Abbou's arm routine helps lend balance to her head-turning body.

BY MARK THORPE

230 Athletic Support
Ready to rule the court, gridiron or diamond? Use this sport-specific training program to improve your prowess in whatever game you play.

BY DAVID SANDLER, MS, CSCS

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Features

248 Educating the Masses
A new study released by Harvard Medical School confirms what Joe Weider has preached for more than half a century: Exercise can save your life.

BY JOE WEIDER

256 Ta-Da
Model Tianna Ta tells us what it takes to say "O" in front of the camera.

BY MARK THORPE




FEATURED DEPARTMENTS
263 Training Notebook
Workout of the Month: A Show of Hams BY JIMMY PENA, MS, CSCS
Sports-Minded: The Big Picture BY CHRIS GIZZI, PES, CES, USAW
Strength Lab: Two to One BY JIM STOPPANI, PhD
Pimp My Workout: Back in Business BY JOE WUEBBEN
Kinesiology: Standing Cable Twist BY DAVID SANDLER, MS, CSCS
Ask Arnold: Pectoral Pointers BY ARNOLD SCHWARZENEGGER

246 Nutrition Notebook
Chromium Cuts Cortisol BY JIM STOPPANI, PhD
Milk: It Does a Bodybuilder Good BY TABATHA ELLIOTT, PhD


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COLUMNS, ETC.
20 Masthead
26 On the Web
28 Editorial BY PETER MCGOUGH
30 Perspective BY JOE WEIDER
32 Feedback/Success Stories
38 The Edge EDITED BY BY JIM STOPPANI, PhD, AND MARK THORPE
58 Big Time EDITED BY MARK THORPE
280 Industry Beat
282 The Marketplace
288 Strong Words BY JON FINKEL

Nutrition

116 Get Big and Lean
These seven mass-building supplements have an added bonus: They can help you get lean, too.
BY JIM STOPPANI, PhD and ERIC VELAZQUEZ

168 10 Hidden Physique Killers
In the wrong form, these 10 popular bodybuilding foods can undermine even the most inspired efforts in the gym.
BY MATTHEW G. KADEY, MS, RD

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