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FORMENFITNESSRxGREGPLITTREMEMBERINGANICONTRIBUTESPECIAL www.fitnessrxformen.com2FITNESSRxforMENGREGPLITTREMEMBERINGANICONGregPliREMEMBERINGANICONOnSaurdayJanuary17hehealhandnesscommunitlosoneisgreaesambassadorswhenGregPliwasragicallysruckbyarainandkilled.Ahigh-schoolAll-AmericanwreslergraduaeoWesPoinandaRangerinheUSArmyGregransiionedinohenessindusryinheearly2000s.SincehenhemasermoivaorhasbecomeasapleinhepagesandonhecoversoFinessRxForMen.Saringwihhisrsin2005Greghasappearedon10FinessRxForMencoversmorehananyoneinhisory.ForhelasyearhisGeFiWihPlicolumnhasbeenoneohemos-readsecionsohemagazine.FinessRxForMenPublisherSeveBlechmanhadhisosayaerhearingoGregsdeahGregappearedonheFinessRxcoveraleasahalfadozenimesoverheyearsmorehananyohermodel.Eachcoverwasbeterhanhislas.WhyBecausehecaredHewasinenseandalwaysparofhecreaiveprocesswihmeandmyphoographer.HismindwasalwayshinkingHowcanwedoibeterhanbeforeHewasahardworkingperfecioniswihhevisionpassionanddriveobehebeshecouldbeHewasalsoheumosprofessionaloworkwih.IwouldcallhimonhephoneandsayGregwhencanyoudoanoherphooshooHewouldsaySevewheneveryouwanHewasalwaysinshapeIwillmissmyphonecallsandfuurephooshooswihGreg.ThanksGregforallhegreaworkoverheyears.Youwereaninspiraionomany.YouwillbedearlymissedmyfriendbuneverforgotenGodresyoursoul.IndoingourparohonorandrememberhislieandheposiiveefechehadmillionsalloverheworldwehavepuogeheracompilaionoGregsworkwihFinessRxoverheyears.ThankyouGregorconinuingoinspireusall.COVERPHOTOSBYPERBERNAL www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN3GregPlisGETFITWITHPLITTcolumnsaredwihheJanuary2014ediionoFinessRxForMen.Herearesomeohismosmemorablewriingsromhacolumnincludingsomehahaveneverbeenpublishedbeore.DEDICATIONANDSACRIFICEnWeareallbornwihhesameabdominalsbuwhaisnoequalinalliswhawedorombirhwihhemhacauseshediference.SomesayisallgeneicsandohosehasayhaIsayaskanyonewihABSihaisrue.Anoverwhelminglookwillcomeoheiraceasyousimplyookallheirhardworksweaequitandsacriceoverheyearsandinonequicksenencepissedonwhaisherealdiferencebeweenheirabdominalsandyours.IncaseyoumissediwhaseparaesonesabdominalsromanoherisDEDICATIONandSACRIFICE.TRANSFORMYOURSELFnWhenransormingyourseleveryhingcounsOnesidealbodyisanequaionoouracorshaallholdequalweighinheransormaionprocess.Theouracorsareliingprogramanaerobiccondiioningcardiorouineaerobiccondiioningdieandnuriionwhayoupuinoyourbodyorepairandrebuildandsleephowmuchimeandresyouallowbeweenworkous.Imagineaablewhereeachlegrepresensheiemslisedandiyoucuoneohemouoheequaionheablebeingyourendsaegoalandidealgureyouaspireobewillalloverandailosandheesoime.Ichallengeyouoresearchandgrowheeducaionhawilldriveyourphysicalransormaionandmakeyourworkehicandsweainhegymhemosproducive.Whenyougeinyourcarodrivesomewhereyouhaveadesinaionandapahhawillgeyouhere.YoudongeinhecaranddriveblindlysowhywouldyoupusomuchworkinhegymwihouknowingwhawillorwillnoprovideherighuelogehemaximumresulsoryourhardworkTheolderyougeheharderiisoransormbuagainonceransormedregardlessoageyouwillNOThaveaproblemmainaininghaphysique.ThemeaphorhaIloveouseomakesenseohissiuaionishearomakingclaypos.Imagineyougrabaslaboclayofheshelomakeapoonheurningwheel.Thaslaboclayisyourbodysiinginwhaeverormyouwalkaroundwihorhelas203040yearsandiscoldcoldclay.Youhrowionhewheelandapplywaerinhopesosaringoormiandchangeisshapebuiisresilienomove.Youconinueoworkheclayandoverimeyouendupheaingupheclayandsoonenoughibeginsomove.ThaheaisyougoingohegymdayaerdayormonhsandmonhsMAKEYOUROWNMOLDnMospeoplehihegymoraweekorwoandhengiveupbuhaisnolongenoughoheaheclay.Asheclaygeswarmerheclaybeginsoakeshapeasyoudesirehenceyourbodysarsovisuallyshowyourhardworkandeforappliedinhegym.Asyouconinueogoohegymandheaheclayigeseasieromoldandcreaehedreaminoarealit.Oncehepoisormedeveniyouakeheheaouheshapeoheporemainshenceheparalleloheransormaionbeingharderhanhemainenancephase.Theolderyougehelongeriwillakeoheaheclaybuonceyousickiouandgeheheagoingweallcanmakeanypowewanregardlesshowlongheslaboclayhasbeenonheshel.BELIEVEINYOURSELFnIyoudonhavebelieinyourselakacondenceyouareadeadsoulwalkingheearh.Condenceishardogrowwihousuccessandworkehichesewoarechapmpionshabalewiheachoherinsideyourselondyourownindividualperecion.Youakeawayhedesirecondenceorhemeansworkehicandyouhavenohingbuadreamhawillnevercomeoruiion.MyparensaughmehowhardworkcanmakedreamsinorealitandhroughhaprocessIoundmycondencehroughsporsacademicsandsociallivingasbeingrolemodelsandexamplesosuchaliestle.Juslikedrugscanbeaddicingsuccessishegreaesdrugandonceelyouwonderhowyoueverlivedwihouiandburnhemidnighoileverynighosayhellooiagain.IIcanbeoallyhoneswihyouhegymhassavedmylieIiwasnorhegymImighnobewalkinghisearhoday.IamnoalkingabouhecareerIbuilrommyphysiqueIamalkingabouhesressrelieIndinhegym.Somepeoplegooashrinkorherapyohelphealhemenalaiude.IgoohegymandworkhroughmysressandconcernsondremediesohecurrenproblemsandbyworkingouwhilehinkingosuchissuesislikemymindisrunningorsoluionsaserandIleavehegymwihnewlie.Theabdominalshaollowedarenohingmorehenicingonhecakeoherealprizeasenseoselworh.DRIVEYOURLIVEnThegymisnohingmorehanameaphorolie.Whenyousandransormedhroughhardworkinhegymyousandacondenmanorwomanlledwihsel-prideandcondence-whileequippedwihheoolsodedicaionsacriceswea-equitbelieinegritandcharacerhayoubuilunknowinglywhilebuildingyourbodyoonehademandsherespecoallbysanders.Thoseundamenalblocksolielearnedinhenon-subjeciveenvironmenwillbleedhroughallheaersinlieoenhanceeveryhingyouknoworhaveeverwaned-andyouwillbecomenoonlybuapillarinyourcommunit.Apersonoinegritwhereyourwordsarenohollowbuollowedupwihacionandaccomplished.Youwillbearolemodel.Iallsarswihanundyingmenaldecisionodriveyourliealonghepahlessraveledhasheliehaleadsobeingrememberedandnoorgoenlongaeryourbodyceasesoexis SECONDBYSECONDYOULOSETHEOPPORTUNITYTOBECOMETHEPERSONYOUWANTTOBE.WHENAREYOUGOINGTOSTOPMAKINGEXCUSESANDTAKECHARGEOFYOURFUCKINGLIFEALLPHOTOSBYPERBERNALwww.fitnessrxformen.com4FITNESSRxforMENGREGPLITTREMEMBERINGANICON THEONLYREPSYOUDONTGROWFROMARETHEREPSYOUDONTDO.GREGPLITTREMEMBERINGANICONFITNESSRxforMEN5www.fitnessrxformen.com EVERYACTIONHASAPURPOSE.WHENEVERYACTIONHASAPURPOSEEVERYACTIONHASARESULT.www.fitnessrxformen.com6FITNESSRxforMENGREGPLITTREMEMBERINGANICON TODAYITBEGINS.TOMORROWITCONTINUES.ANDITNEVERENDSUNTILYOUREACHYOURGOALANDCROSSTHEFINISHLINE.GREGPLITTREMEMBERINGANICONFITNESSRxforMEN7www.fitnessrxformen.com SUCCESSDOESNTKNOWTHESETHINGSABOUTCOLDOREARLYORTIRED.ITJUSTKNOWSIFYOUSHOWEDUPORNOT.www.fitnessrxformen.com8FITNESSRxforMENGREGPLITTREMEMBERINGANICON LIFEISNTABOUTWAITINGFORTHESTORMTOPASS.ITSABOUTLEARNINGTODANCEINTHERAIN.www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN9 ITSCALLEDTHEPUMPPEOPLE.YOUDONTNEEDTOSHOOTUPFORITYOUDONTNEEDTOSNORTIT.ALLYOUGOTTADOISSWEATFORIT.www.fitnessrxformen.com10FITNESSRxforMENGREGPLITTREMEMBERINGANICON IDONTSAYGOODBYEUNTILTHEPAINSAYSHELLO.THATSAGOODSET.www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN11 YOUGOTONELIFETOLIVE.WHYWAITUNTILTOMORROWTOSTARTITwww.fitnessrxformen.com12FITNESSRxforMENGREGPLITTREMEMBERINGANICON LIFEISNOTABOUTWHEREYOUSTARTORWHEREYOUEND.ITSABOUTTHEDISTANCEYOUTRAVEL.www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN13 FitRxTRAININGByThomasFaheyEd.D.PhoographybyPerBernal44FITNESSRxforMENNOVEMBER2012www.fitnessrxformen.comTHEBIGGERSTRONGERLEANERFASTERWORKOUTWehaveseenamazingchangesinathleticperformancesincethefirstmodernOlympicgamesinAthensin1896.ThomasBurkewonthefirstgoldmedalinthe100-meterdashwithatimeof12.0seconds.Gradu-allyathletesranfaster10.8secondsbyCharliePaddockin192010.3secondsbyJesseOwensin193610.06byBobHayesin19649.92byCarlLewisin1988andanincredible9.63byUsainBoltin2012.Displaysofrawpowerarenotrestrictedtoshortsprints.AttheLondonOlym-picsMoFarahwongoldmedalsinthe10000and5000-meterruns.Hebrokefourminutesinthelastmileofthe5000-meterrun.In1954RogerBannisterranasinglemilein359.4aspeedthatwasthoughtphysiologicallyimpossible.ChineseswimmerYeShiwenbroketheworldrecordinthe400individualmedleyswimmingthelast50metersoftheracefasterthanRyanLochtethegoldmedalistinthemensevent.Humangeneticsarethesameasin1896butourknowledgeabouttrainingandexercisephysiologyhasadvancedlightyears.Ahundredyearsagosportswereviewedasthepasttimeofthewealthy.Nowtheyarethedeadlyseriousfull-timeWihCoverModelGregPlit14FITNESSRxforMENGREGPLITTREMEMBERINGANICON14FITNESSRxforMENGREGPLITTREMEMBERINGANICON NOVEMBER2012FITNESSRxforMEN45www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN15GREGPLITTREMEMBERINGANICONFITNESSRxforMEN15 FitRxTRAINING46FITNESSRxforMENNOVEMBER2012www.fitnessrxformen.comvocationofhard-workinggeneticallygiftedathletes.Theyhavethebackingandre-sourcesoftherichestcountriesonEarthandbillionsofpeoplefollowtheirperformancesclosely.Manypeoplethinkthatyouhavetobebornwithspeedandpowerandthatyoucantdevelopthemthroughtraining.Usingthetrainingtechniquesshowninthisarticleyoucanimproveyourphysicalcapacityinhighpowersportssuchasfootballbaseballtrackandfieldtennisbasketballfieldhockeyandsoccer.YoumayneverthrowthejavelinintheOlympicsorplayintheSuperBowlbutyouwilldevelopmorepowerthatwillmakeyoubetterinyoursport.Thisarticlewillshowyouscientificallyproventech-niquesforincreasingstrengthpowerandquickness.Untilrecentlymostcoachesthoughtthatpracticingthesportwasthebestwaytobecomeabet-terathlete.Whilethisistruetoanextentweknowthatyoucanbebetterifyouarebiggerstrongerleanerandfaster.BARBELLLUNGESwww.fitnessrxformen.com16FITNESSRxforMENGREGPLITTREMEMBERINGANICON16FITNESSRxforMENGREGPLITTREMEMBERINGANICON www.fitnessrxformen.comHOWTOBUILDPOWERANDSPEEDSurprisinglyancientOlym-picathletesusedmanyofthemoderntrainingmethodsdescribedinthisarticle.Theirtrainingprogramssoundalotlikecurrentcrosstrainingworkouts.ForexamplethelegendaryphysicianGalen129-210A.D.describedexer-cisesforthelegsupperbodyandcorefitnessforOlympicathletes.Herecommendedcontrolledexercisesformus-cletonequickexercisesforspeedandviolentexercisesforstrength.Controlledexer-cisesincludedropeclimbingandcarryingheavyweightsquickexercisesincludedexplosiverunningmove-mentswhileviolentexercisesinvolvedexplosiveexerciseswithweightssuchasrunningorjumpingwitharmor.Galenalsodescribedtheimportanceofspecificitydesigningex-erciseprogramsfortheneedsofindividualathletes.Modernathletescoachesandsportsscientistshaverefinedtheseancientprinciplesandhavecreatedunbelievableperfor-mances.GreatathletessuchasUsainBoltMichaelJordanandMi-chaelPhelpswerebornwiththecapacitytoproducegreatpowerwhentheymoved.Theyarethegeniusesofthesportsworld.JustasmentalgiantslikeEinsteinBeethovenandNewtonwerebornwithgreatintellectsuperstarathletesarebornwiththeirgiftforgen-eratingpowerontheplayingfield.Theyhadtotrainhardtobecomestarsbuttheystartedfromamuchhigherlevelthantherestofus.Averagepeoplecannotexpecttoequaltheirphysicalprowessnomatterhowhardtheytrain.Howeveryoucanimproveyourper-formanceinstrength-speedsportsifyousystematicallydevelopthecomponentsofpower.YoumightnotbeanOlympicathletebutyoucanapplytheseprinciplesinyourowntrainingprogram.WorkonNOVEMBER2012FITNESSRxforMEN47BOXJUMPSHIGHKNEESFASTARMSwww.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN17 FitRxTRAININGwww.fitnessrxformen.commusclesizeandstrengthneuromus-cularactivationcapacityandskilltoimprovepowerandspeed.SKILLSkillisaprerequisitetosuccessfulperformanceinsportsregardlessofyourphysicalcondition.Youwillnotbeeffectiveinasportifyouhaventdevelopedskill.Forexampleahigh-lyskilledOlympicgymnastwoulddopoorlyonthegolfcourseunlessheorshedevelopedagoodgolfswing.Gymnastsmustlearntocontroltheirbodyduringthegolfswinginthesamewaytheydidwhentheymasteredmovementsonthehighbarorrings.Athletesinanyskilledsport48FITNESSRxforMENNOVEMBER2012mustdirectmostoftheirenergiestowarddevelopingskill.Practicingtheskillmustnevertakeabackseattophysicalconditioning.Notrainingprogramcanmakeupforlackofskill.Performanceinamotorskillisextremelyspecific.ConditioningexercisessuchasplyometricsOlympicliftingweighttrainingin-tervaltrainingandflexibilitytrain-ingdonotautomaticallytransfertosports.Learnthemovementsofyoursport.Thisismoreimportantthanbench-pressing300poundsorpowercleaning225pounds.Ifyoursportcallsforfundamentaltechniquessuchastacklinghittingforehandsdrivinggolfballsspikingvolleyballsorputtingshotslearnthesemovementstothebestofyourability.Spendmostofyourtimelearningbasicskillswhilealsodevelopingstrengthquicknessandspeed.Manyathletesmistakenlyemphasizeweighttrainingattheexpenseofskilldevelopment.Strengthgainedintheweightroomtransfersveryslowlytotheplay-ingfield.Infactyoucanincreasestrengthby20to30percentintheweightroomandhaveabsolutelynoimprovementinpowerinasportsmovement.Onlyifyouprac-ticetheskillwillyourmovementsbecomemorepowerful.Powerfulskilledmovementsdependonskillpracticeaswellasconditioning.Skillcanovercomephysicalandconditioningdeficiencies.Properbodypositionsuseofleverageandtimingcanproducegreatforce.Alsoyouaremuchlesslikelytogetinjuredwhenyoumoveskill-fully.Skilledmovementsdependongoodmovementpostureswhichplacemuchlessstressonthebonesmusclesandjoints.REFERENCESBerrymanJW.MotionandrestGalenonexer-ciseandhealth.Lancet380210-2112012FaheyTDInselPRothT.FitandWellNewYorkMcGrawHill201310theditionFaheyTD.BasicWeightTrainingforMenandWomen.NewYorkMcGrawHill20138thedition.FaheyTD.SpecialistinSportsConditioning.SantaBarbaraISSA20083rdedition.HanssenKEKvammeNHNilsenTSetal.Theeffectofstrengthtrainingvolumeonsatellitecellsmyogenicregulatoryfactorsandgrowthfactors.ScandJMedSciSportspublishedonlineMarch2012.HazellTJetal.10or30-ssprintintervaltrain-ingboutsenhancebothaerobicandanaerobicperformance.EurJApplPhysiol.110153-602010.HazellTJetal.Twominutesofsprint-intervalexerciseelicits24-hroxygenconsumptionsimilartothatof30minutesofcontinuousenduranceexercise.IntJSportsNutrExercMetab.22276-2832012.MacalusoFIsaacsAWMyburghKH.Preferen-tialtypeIImusclefiberdamagefromplyometricexercise.JAthlTrain.47414-4202012.PerrottetT.TheNakedOlympicsTheTrueStoryoftheAncientGames.NYRandomHouse2004.RobbinsDWMarshallPWMcEwenM.Theeffectoftrainingvolumeonlower-bodystrength.JStrengthCondRes.2634-392012.ShepstoneTNTangJEDallaireSSchuenkeMDStaronRSPhillipsSM.Short-termhigh-vs.low-velocityisokineticlengtheningtrainingresultsingreaterhypertrophyoftheelbowflexorsinyoungmen.JApplPhysiol.981768-762005KETTLEBELLSNATCHES18FITNESSRxforMENGREGPLITTREMEMBERINGANICON18FITNESSRxforMENGREGPLITTREMEMBERINGANICON www.fitnessrxformen.comNOVEMBER2012FITNESSRxforMEN49HIGH-INTENSITYINTERVALTRAININGHIITTrainingexplosivelyonatreadmillstationarybikerow-ingmachineorellipticaltrainerwillbuildendurance.HIITisanefectivewaytobuildtnessandburnat.Whileitispainulyoucanincreaseendurancepowerandstrengthinonlyaractionothetimeittakestodoatraditionalaerobicswork-out.Themethodissimpledo4to8setsoexplosiveexercisesonabiketreadmillrowingma-chineorellipticaltraineror30secondsat90to100percentomaximumefort.Restthreetoourminutesbetweensetssothatyouareullyrecov-ered.ScienticstudiesshowthatHIITbuildsendurancemaximaloxygenconsumptionincreasesmuscleglycogenandenhancesmitochondrialcapacimitochondriaarethepowerhousesothecells.Eachsportreliesprimarilyononeothethreeenergysys-temsimmediatenon-oxida-tiveandoxidative.Whilealltheenergysystemsareimportanttosustainliespecicsportstendtorelyononesystemmorethantheothers.Asexam-plesweightliersrelyontheimmediatesystem400-metersprintersonthenon-oxidativesystemandmarathonrunnersontheoxidativesystem.Tomaximizepoweryoumustdeveloptheenergysys-temthatsustainsmovementinyoursport.Youalsoneedpowerorendurancesportssuchasdistancerunningcyclingswimmingandcross-countryskiing.Enduranceisthecapacitosustainagivenexerciseintensi.Exceptper-hapsormarathondancinganeventpopularduringthe1930swhereyoudancedtillyoudroppedtherearenopurelyenduranceevents.Endurancesportsarecompetedovernitedistances.Thewinneristhepersonwhocompletesthedistanceintheastesttimethemostpowerulpersonoverthecontesteddistance.HIITbuildspowerandenduranceatthesametime.BACKSQUATSwww.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN19GREGPLITTREMEMBERINGANICONFITNESSRxforMEN19 FitRxTRAININGThisarticleoutlinestechniquesforbuildingstrengthquicknessandspeed.Thesetoolsareonlyeffectiveiftheyarepartofasystematicprogramthatbuildsfitness.Planninganeffec-tiveexercise-trainingprogramisasmuchartasscience.Youhavetoconsideryourgoalsstrengthsandweaknesseslikesanddislikesandmotivation.Whendesigningaprogramconsiderwhatispossibleandwhatexercisesyouwillactuallydo.Ascientificallysophisticat-edtrainingprogramisworthlessifyounevergotothegym.Youcanmakegainsonalmostanytrainingprogram.Theimportantthingistostickwithit.Planarealisticprogramanddoitconsistently.Thereisnosinglecorrecttrainingprogram.Learnallyoucanabouttrainingandseektheadviceofagoodcoachtrainerorexercisephysiologist.Planaprogramtryitevaluateitandthenmodifyit.Soonyouwillhaveapro-gramthatworksforyou.AnoldsayingamongexercisecriticsisExercisedoesntmakeyouliveanylongeritjustseemslongerKeepitfunBeginconser-vatively.Whenyoufindyoucandoaminimalprogramaddexercisesortrainmoreintensely.Consistencyisthekey.DESIGNINGYOURPROGRAMFirstdetermineyourgoals.Ifyourgoalissimplytoimproveyourhealththenyourprogramwillbequitesimple.Ifyouwanttobecomeabetterskiertennisplayergolferbodybuilderordiscusthrowerthenyourprogrambecomesmorecomplicated.Bal-anceskillandfitnessdevelopmenttoimprovesportsperformance.DoHIIToraerobicexercise3-5timesperweekweighttraining2-3timesaweekplyo-metricsandspeedexercises2-3timesperweekandflexibilityexercises3-5timesperweek.Youcandoyourexerciseprogramathomehealthcluboratthelocaltrackorpark.Doflexibilityexercisesattheendofyourworkouts.Thenyourmusclesarewarmandyoullbeabletostretchthemmuchmorethanwhentheyrecold.Alsoyouwillbemuchlesssusceptibletoinjury.Beconsistentwithyourstretchingprogram.Youcandevelopconsid-erableflexibilitybystretchingforonly10minutesaday.Thereisnoonebesttrainingprogramforeveryone.Ratherthereisaloosesetoftrainingprinciplesthatiffollowedwillalmostcertainlyleadtosuccess.Themostimportantthingistokeepatitandhavefunwww.fitnessrxformen.com50FITNESSRxforMENNOVEMBER2012THEBIGGERSTRONGERLEANERFASTERPROGRAMBENCHPRESSSTYLINGBYTRISHSTELLA-SHORTSFROMNIKESHOESFROMNEWBALANCELOCATIONWWW.CROSSFITSOUTHBAY.COM20FITNESSRxforMENGREGPLITTREMEMBERINGANICON20FITNESSRxforMENGREGPLITTREMEMBERINGANICON NOVEMBER2012FITNESSRxforMEN51www.fitnessrxformen.comEXPLOSIVEBANDSPRINTSDoingspeedexercisestwotothreetimesaweekwillenhnaceyourtnessprogram.GREGPLITTREMEMBERINGANICONFITNESSRxforMEN21GREGPLITTREMEMBERINGANICONFITNESSRxforMEN21 Ithashappenedtothebestofusanditssomethingthatmustbedealtwithhead-onifpositiveresultsareexpected.Nosensewallowinginyoursorrowandtheresnocryingintnessandbaseballtooforthatmattersoinsteadofrackingyourbrainonwhyyoujustcantseemtobreakthroughthatproverbialwallyouhavehitrackyourbodyinstead.WhenitcomestoachievingtnessresultsGregPlittisthego-toguyforadvice.AfterallGregisoneoftheworldsmostpopulartnessmodelsandhasappearedonTVinBravosWorkOutamongothers.Hehasbeentheredonethatandknowsmorethanathingortwoaboutthehillsandvalleysofatnesslifestyle.FitRxTRAININGwww.fitnessrxformen.com36FITNESSRxforMENNOVEMBER2014hTOTALBODYFAT-BURNINGWORKOUT22FITNESSRxforMENGREGPLITTREMEMBERINGANICON22FITNESSRxforMENGREGPLITTREMEMBERINGANICON NOVEMBER2014FITNESSRxforMEN37www.fitnessrxformen.comBYJOEPIETAROPHOTOGRAPHYBYPERBERNALGREGPLITTREMEMBERINGANICONFITNESSRxforMEN23GREGPLITTREMEMBERINGANICONFITNESSRxforMEN23 BREAKINGPLATEAUSThisisaworkoutthatyouwouldcertainlynotdoeveryweekbutmaybeonceortwiceamonthasaplateaubreakerGregPlittsays.Itwillshockyourbodyandgetyououtsideinthefreshairandsunshineforachangesothatwhenyougetbacktoyourgymyoullalsogetthebenefitsofmuscleconfusion.WiththatinmindPlittputtogetheranintenseworkoutthatisacombinationofwhataconventionalbodybuilderpowerlifterormarathonrunnerwouldallbedoingandeventakethatupafewnotches.Mostpeoplegotothegymanddocardioregularweightliftingandthenpossiblyevenaheavydayheexplains.Buttheresaweaklinkinthechainsometimes.Doingthisworkoutwillshowyouwhatitisbyworkingallofyourfast-twitchmusclefiberswhileyourlungsareburningandhavingtomaintainitatadepletedoxygenstate.Inotherwordsthisisashotgunapproachtofitness.VARIATIONSOFTHISKILLERWORKOUTWhendesigningthisroutinePlittmadeitonethatcanbedoneinmorethanasinglefashion.Foramuscle-buildingcardiostyleyoucanperformthreesetsofeachmovementforaminuteonandthenrestfor30secondsaftereachsetfortheexercisesthatrequiretimeandfortheothers10reps.Ifyourelookingformoreofafat-burningresultdoonesetofeachexerciseforaminutewitha45-secondtoaminuterestbeforegoingtothenextoneinthecircuitwhichPlittdescribesasaballs-to-the-wallstyle.Eitherwayyouwillhavetouseaweightthatisconducivetomakingitthroughall16movements.FitRxTRAINING38FITNESSRxforMENNOVEMBER2014www.fitnessrxformen.com24FITNESSRxforMENGREGPLITTREMEMBERINGANICON24FITNESSRxforMENGREGPLITTREMEMBERINGANICON 1.TIRE-LOADEDBARSQUATSWorksquadshamstringsandglutesGraba45-poundbarbellandtwolargetires.Putthebarbellthroughthetwotiressoeachtiresitsonthebarequaldistancefromtheend.Youcanuseasquatracktosetupthisexercise.Onceinpositiondoanormalsquat.Thegreatpartofthisexerciseisthatthetireswillrotateonyouinthemotionoftherepcausingunevenweightchangeduetomomentumofthetiremovingwhichcausesachangingbarweight.Thisforcesmorefast-twitchmusclefiberstofireintherepandyourcoretohelpstabilizeanunstablesituation.2.CHAIN-WEIGHTEDDIPSWorkschestandtricepsGrabloosechainsandplacearoundyourneck.Findanytwoparallelbarsanddobodyweightdipstofailure.Thelongerthechainthebetter.Ifithitsthegroundatthebottomofthereptheweightyouliftthenwillgetheavierasyougettothetopofsaidrep.Somemovementshavespecificinstructionsastohowlongandhowmanytimestorepeatthem.Inthosecasesfollowthespecificinstructions.Theorderoftheexercisesmaybechangedasperyourpreferencebutkeepinmindtobeginwiththelargermusclegroupsandtrynottodoconsecutiveexercisesforthesamemusclewhenpossible.www.fitnessrxformen.comNOVEMBER2014FITNESSRxforMEN39GREGPLITTREMEMBERINGANICONFITNESSRxforMEN25GREGPLITTREMEMBERINGANICONFITNESSRxforMEN25 3.SIDECHAINLATERALRAISESWorksshouldersandtheentirecoreGrabagroupofchainsacarabinerclipandaone-handhandle.Hookupasmanychainsasyourcurrentconditioningcanhandle.Standshoulder-widthapartandraisechainstosidewhereyourarmsareata90-degreeanglefrombody.Onceata90-degreeangleholdthatpositionuntilchainsstopswingingthenlowerandrepeat.Theswingingofthechainswillcauseincreasedresistanceandweighttocontrolandburnyourshouldersevenmore.4.KEGLUNGESWorkshamstringsquadsandglutesGrabakegorponykegliftitoveryourheadandplaceitonyourshoulders.Fromthatpositionstepforwardwithoneleganddowalkinglungesalternatingfromyourrighttoyourleftleg.5.TIREPULLSWITHCHAINWorksbackbicepslegsifstandingandcoreStandinafixedpositionwithgoodsupportwithyourlegs.Graba50-footchainandwrapitaroundatirelyingflatonitsside.Walktotheendofchainandpullthetiretoyoufromeitherastandingpositionoraseatedposition.Oncetireispulledtoyourotatetire180degreeswalkchainbackoutandrepeat.Yourbreakisinturningthetireandwalkingchaintooppositeside.6.FOREARMCHAIN-UPSWorksforearmsandshouldersStandwithachaininyourhandswitharmsextendedstraightinfrontofyouata90-degreeangle.Gohandunderhandsqueezingthechainandraisingthechainofftheground.Continuetogohandunderhandwithoutdroppingyourarmanglefrom90degreesuntilyoureachtheendofthechainandthengohand-over-handuntilyouhittheotherendofthechain.Worksforearmsasyoudoaforearmcurltocreateroomforyourotherhandtogounderoroverthehandholdingthechain.FitRxTRAINING40FITNESSRxforMENNOVEMBER2014www.fitnessrxformen.com26FITNESSRxforMENGREGPLITTREMEMBERINGANICON26FITNESSRxforMENGREGPLITTREMEMBERINGANICON 7.ALTERNATINGCHAINCURLSWorksbicepsGrabagroupofchainsacarabinerclipandaone-handhandle.Hookupasmanychainsasyourcurrentconditioningcanhandleandtrytofindchainslongenoughthattheylieonthegroundandasyoucurlthechainpilesineachhand.Theweightofthecurlgetsheavierandheavierasyouhitthetopasyouarepullingmorechainsofftheground.Alternateeachcurlfromrightarmtoleftarmordobotharmsatonce.NOVEMBER2014FITNESSRxforMEN41www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN27GREGPLITTREMEMBERINGANICONFITNESSRxforMEN27 8.MILITARYTIREPRESSWorksshouldersupperchestandtricepsGrabalargetireandstandituponitsside.Onceonitssidedroptoyourkneesinfrontofthetireandpullthetiretoyourselfwithyourhandsshoulder-widthapart.Lowerthetiretothetopofyourchestandpressforwardandextend.Repeat.9.TIREFLIPSWorkscardiolegsbicepsandchestGrabalargetireliftwithyourlegswitharmsunderthetireuntilitisisstandingonitssideandthenpushitoversoitliesflatontheground.Continuetorepeatitforadistanceof30yardstakeaminutebreakandfliptirebacktostartingpoint.Repeattwomorecycles.10.ABDOMINALBARBELLROLL-OUTSWorksabsandlowerlatsGraba45-poundbarbellandloadtwo45-poundplatesoneachend.Grabatireandplacekneesontire.Placeyourhandsshoulder-widthapartonthebarandpushbarouttothepointyouareparalleltothegroundbutnottouchingthegroundthenpullbarbacktothetire.Thisisverysimilartoanabdominalwheelexercise.11.CHAINWAVELENGTHSWorksshouldersarmscoreandbackInsteadofusingaropegraba50-footchain.Tiemiddleofchainaroundlowanchorstand20feetbackwitheachendofthechaininonehand.Raiseuponearmandstartanoppositerhythmcreatingwavelengthsinthechaintotheanchorpoint.Gohardforasolidminutetake20-secondbreakandrepeatfivetimes.FitRxTRAININGwww.fitnessrxformen.com42FITNESSRxforMENNOVEMBER201428FITNESSRxforMENGREGPLITTREMEMBERINGANICON28FITNESSRxforMENGREGPLITTREMEMBERINGANICON NOVEMBER2014FITNESSRxforMEN43www.fitnessrxformen.comGREGPLITTREMEMBERINGANICONFITNESSRxforMEN29GREGPLITTREMEMBERINGANICONFITNESSRxforMEN29 13.SLEDGEHAMMERTIRESLAMSOVERHEADSLAMSANDGOLFSWINGSLAMSWorkslegsbicepsandchestpluscardioGrabasledgehammeranddooverheadhammerswingstoasideofatirealternatefromoverheadswingstolowerhandgolfswingslams.Goashardasyoucanforoneminutetakea20-secondbreakandrepeatfivetimes.Youcanadjustweightofthesledgehammeraswelltomeetyourfitnesslevel.Youcandoasetofalloverheadthendoasetofalllowergolfswingsorsimplygooverheadtogolfandbackandforthoneachset.FitRxTRAINING44FITNESSRxforMENNOVEMBER201412.TIREBOXJUMPSWorksexplosivefast-twitchmusclefiberslegseye-handcoordinationandagilityStackasmanytiresontopofeachothersotheyareaboutwaisthighorhigherdependingonyourcurrentconditioning.Standafewfeetawayfromtiressquatdownandexplodeupsoyourbodyleavesthegroundandyoulandontopofthetirestack.www.fitnessrxformen.com30FITNESSRxforMENGREGPLITTREMEMBERINGANICON30FITNESSRxforMENGREGPLITTREMEMBERINGANICON www.fitnessrxformen.comNOVEMBER2014FITNESSRxforMEN45GREGPLITTREMEMBERINGANICONFITNESSRxforMEN31GREGPLITTREMEMBERINGANICONFITNESSRxforMEN31 FitRxTRAINING46FITNESSRxforMENNOVEMBER2014www.fitnessrxformen.com14.CHAIN-LOADEDSPELLCASTERSWorkscoreandshouldersStandwithyourfeetshoulder-widthapartorwiderwithweightedchainsineachhand.Rotatetoyourrightandpullfromyourcoretoyourleftthrowingthechainsintheairinfrontofyoubutnotlettinggoofthem.Thentorqueyourselfbacktoyourrightrepeatbackandforth.Thestopandgoactionofrotatingfromrighttoleftandlefttorightforcestremendousstressonyourcoreandforcesallyourcoretoactivatetocontrolthemomentumyoucreatewiththetorqueingofthebody.Theweightedchainsalsoworktheshouldermusclesinthisactivity.Gobackandforthforonerepandrepeatfor20repsorforatimetrialofoneminute.32FITNESSRxforMENGREGPLITTREMEMBERINGANICON32FITNESSRxforMENGREGPLITTREMEMBERINGANICON NOVEMBER2014FITNESSRxforMEN47www.fitnessrxformen.com15.KETTLEBELLHELICOPTERSWINGSWorkscoreshouldersandbackGrabakettlebell.Tieachainorstraptoitwhichislongenoughsowhenyouletyourarmshangdowninfrontofyouthekettlebellisjustoffthegroundwiththestraporchainconnectingyourhandstothekettlebell.Thenswingthekettlebellinaclockwiserotationinahugecircleoveryourheadandbackaround.Repeatfor30secondsandthenswitchdirectionincounterclockwisedirection.16.TIRESPRINTSWorkslegscoreandcardioGrabaweightbeltandconnecteitherachainorstraptoitthatwillanchoraroundatirelayingflatontheground.Besureyouhaveenoughslackinchainorstraptobeclearofthetirewhileyourun.Startinarunnerspositionandpumpyourlegsasfastasyoucanuntilyougetthetiremovingandkeepitmovingfor30yardsthenbreakandrunthetirebacktostartpoint.Repeat.BesuretovisitGregPlittsMetaballFitnessSystemwebsiteforspecialdiscountpre-orderpackagesupto40percentofffortherst500backers.CreatedbytheworldrenownedtnessexpertMetaballistheonlyequipmentyouwilleverneedtogetthebodyyouvealwayswanted.httplaunch.getmetaball.comthanks-for-becoming-a-part-of-the-metaball-teamGREGPLITTREMEMBERINGANICONFITNESSRxforMEN33GREGPLITTREMEMBERINGANICONFITNESSRxforMEN33 GREGPLITT1977-2015