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YOUR DREAM JOB DOES NOT EXIST. YOU MUST CREATE IT. According to a Harris Interactive survey, 55 percent of working adults are in search of a new profession. So why not turn your passion for fitness and nutrition into your own business?

OPEN A NUTRISHOP TODAY! THE RIGHT CONCEPT • THE RIGHT OPPORTUNITY • THE RIGHT TIME

We carry all the top brands and the latest cutting edge nutritional supplements at the guaranteed lowest prices!

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RAPIDLY APPROACHING 200 LOCATIONS!

Alyssa Agostini WBFF Pro Team Nutrishop Athlete Eric Nelson Photography

FALL 2O14

44 Your Nine-Week Muscle Up Plan

It’s a simple, universal goal among all men: more muscle. Here’s the no-BS, no-frills, no-excuses blueprint to help you add up to 10 pounds of lean, powerful mass in nine weeks. By Michael Berg, NSCA-CPT

58 The 48 Best Mass-Building Exercises From legs to shoulders and every key muscle group in between, the following cardstock-quality pages give you everything you need to maximize size, shape and detail. By the MuscleMag Editors

108 Stacks To Get Jacked

Huge, lean and ripped or somewhere in between, these targeted mass-gain supplement stacks are designed for exactly what kind of physique you want. By Dwayne N. Jackson, Ph.D.

MASS-GAIN BLOWOUT! Whether you want to get absolutely huge or just add a few solid pounds of muscle, the special section starting on Page 43 is your ultimate guide — complete with every exercise, workout and nutritional supplement you need to pack on serious size.

FALL 2O14 114 Panda Express

In just over a year of competing, Simeon Panda has rocketed up the Musclemania pro ranks, thanks to an LPSUHVVLYH9WDSHUDQGDQHDUO\ȵDZOHVVSK\VLTXH Here he shares one of his best high-intensity shoulder ZRUNRXWVGHVLJQHGH[FOXVLYHO\IRU0XVFOH0DJUHDGHUV By Lara McGlashan, CPT

122 Burn Fat Like a Pro

7LSVWRJHWVKUHGGHGIURPVL[RIWKHEHVWLQWKHEXVL ness: IFBB 212 competitors Mark Dugdale, Stan McQuay DQG'HULN)DUQVZRUWKDQGΖ)%%PHQȇVSK\VLTXH FRQWHQGHUV$OH[&DUQHLUR;DYLXV*D\GHQDQG-HUHP\ %XHQGLD By Allan Donnelly

132 Dial With the Deadlift

For ultimate mass and strength, nothing beats this EUXWDOO\Hɝ FLHQWSRZHUOLIWLQJVWDSOH %\=\GUXQDV6DYLFNDV)RXU7LPH:RUOGȇV6WURQJHVW0DQ Zydrunas Savickas

Departments 12

MUSCLEMAG ONLINE

19

INTEL

28

10-MINUTE MOBILITY

30

BEST ABS

32

CLEAN EATS

34

GET STRONG

36

HEAT: ASHLEY KALTWASSER

40

SUPPLEMENT REVIEW

136 UNBREAKABLE 138 MAKING GAINS 146 FINISHER

ON THE COVER Simeon Panda

10

FALL 2014

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musclemag.com

Brandan Fokken by Robert Reiff

ULTRA PREMIUM PROTEIN. ULTRA PREMIUM TASTE.

SYNTHA-6™ is an ultra-premium blended protein powder that delivers best in class flavor and 10 grams of naturally occurring essential amino acids in every scoop. You will never again have to sacrifice taste for recovery as you prepare to conquer your next goal.

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FALL 2O14

Visit musclemag.com for exclusive workouts, videos and more.

Kick It Old-School

Photo by Robert Reiff

Newer isn’t always better. You don’t need a gym full of shiny new machines to get strong. In fact, you can build power, strength and mass with nothing more than a barbell and some weight plates. This full-body routine combines powerlifting with Olympic and bodyweight moves that will annihilate your muscles from head to toe. These old-school training techniques have withstood the test of time.

We’re HUGE on Facebook and Twitter! Follow us and get in on the conversation.

Facebook: facebook.com/musclemag Twitter: twitter.com/musclemag YouTube: youtube.com/musclemag2014 Instagram: officialmusclemag

Make Every Day Count

Got Muscle?

MuscleMag.com is your place for the latest in training, nutrition and supplementation — turn to us to bust any workout rut, or just for that added motivation when the going gets tough. Read, watch, interact and let us know what you think at the email address below!

We want to hear your success stories. Are you bigger, stronger or more shredded than ever? Email us at feedback@musclemag. com or message us on Facebook to tell us your story. Be sure to include a photo of yourself looking worthy of these pages, and you may end up featured in our Making Gains section.

You Tell Us: Have something you want to tell us? Want to send some love our way? Email us at [email protected].

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FALL 2014

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YOUR AMBITION. OUR TEAM.

LAWRENCE BALLENGER NPS BODYBUILDING COMPETITOR TEAM DYMATIZE

Dymatize is launching the new PerformanceDriven line for athletes that that are driven to peform at their best. Athletes that are focused, dedicated and ambitious. Athletes like you. In recognition of your efforts, and in celebration of the PerformanceDriven line launch, we want you to join our team. Apply to become a Dymatize athlete at Dymatize.com/AthleteSearch

YOUR AMBITION. OUR NUTRITION.TM

FALL 2014 ISSUE

GROUP PUBLISHER Cheryl Angelheart GROUP CREATIVE DIRECTOR Alexander Norouzi EDITOR-AT-LARGE Michael Berg ART DIRECTORS Andrius Krasuckas, Paul Duarte, Dana Collins GROUP ADVERTISING DIRECTOR Donna Diamond ADVERTISING ACCOUNT MANAGERS Laura (Flores) Thorne, Julie Stone MARKETING MANAGER Laureen O’Brien A/R MANAGER Alice Negrete VIDEO/PHOTO EDITOR Richard Alexander PRODUCTION MANAGER Patrick Sternkopf WEB EDITOR Maureen Farrar COPY CHIEF Jeannine Santiago COPY EDITOR Gretchen Haas CONTRIBUTORS Jeff Alexander, Doug Balzarini, Josh Bryant, Jordana Brown, Allan Donnelly, Guillermo Escalante, Maureen Farrar, Dwayne N. Jackson, Ph.D., Lara McGlashan, Jonathan Mike, Elke Nelson, Carey Rossi, Mike Salazar, Steven Stiefel, Zydrunas Savickas

Efrem Zimbalist III Chairman & CEO Andrew W. Clurman President & COO Brian Sellstrom Executive Vice President & CFO Patricia B. Fox Executive Vice President of Operations Kim Paulsen Vice President General Manager Jason Brown Vice President of Digital Nelson Saenz Vice President of IT

MuscleMag is printed quarterly in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in MuscleMag is for educational purposes only. It is not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MuscleMag, 24900 Anza Dr., Unit E, Valencia, CA 91355 Toll Free: (800) 946-5349 MuscleMag is published by Cruz Bay Publishing, Inc., an Active Interest Media company. Advertising and editorial offices at 24900 Anza Drive, Unit E, Santa Clarita, California 91355. The known office of publication is 5720 Flatiron Pkwy, Boulder CO 80301. Periodicals postage paid at Boulder, CO and at additional mailing offices.

I’m changing the fitness

industry as you know it Jim Stoppani, PhD

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*An 8-week study of athletes performing an intense resistance exercise training regimen demonstrated that those using this proprietary module of whey protein and leucine had greater increases in muscle strength and size than those on a placebo. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2014 General Nutrition Corporation. May not be available outside the U.S.

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