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December 2014 Table of Contents

This month we hit up James Ellis with multiple Qs. He’s a small-town lifter making his dreams come true in Hollywood.


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This month we hit up James Ellis with multiple Qs. He's a small-town lifter making his dreams come true in Hollywood. Then Greg Zulak lays out some perfect training splits to heighten your hypertrophy with more grow days. Plus, Mr. America Doug Brignole continues his Muscle Mastery series with the single best mass move for traps and shoulders. And Olympia coverage too.

FEATURES

TRAIN, EAT, GROW 182

Steve Holman outlines tactics for blasting new mass with one exercise per muscle—like Super TORQ and 10x10.

MIDWEST MUSCLE MAN

James Ellis is a small-town lifter making his dreams come true in Hollywood. Here are his strategies for success.

X-FILES

Is volume the simple size solution? The X-men delve into this controversial subject and explain mass-building variables like rep speed and tension time.

THE PEAKING AXIS, PART 2

Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, details how sodium and potassium affect your conditioning as you strive to get inside-out shredded.

GET MORE GROW DAYS, PART 2

Greg Zulak outlines innovative ways to structure your workouts for heightened hypertrophy.

TRANSFORMATION

How Marek Strojvus dropped 25 pounds of fat in one year and went from round to ripped at 7 percent bodyfat.

THE BACK’S GREATEST HIT

One all-out work set per exercise helps you build yours barn-door big and wide. Roger Lockridge takes you on the pain-to-gain ride.

A BODYBUILDER IS BORN: GENERATIONS

You may be destined for muscular greatness, says Ron Harris, but you’ll never know till you try. Just do it!

MUSCLE MASTERY 3

Mr. America Doug Brignole gives you the ultimate exercise for each of the three delt heads—and a wicked trap zap too.

HARDBODY

It’s saucy Aussie muscle with Melissa Le Man. Whew! Talk about thunder from down under.

The ’14 IFBB MR. OLYMPIA

The big show in Sin City had Phil Heath bringing the heat and Kai Greene looking lean and gettin’ mean.

DEPARTMENTS

TRAIN TO GAIN

No more pencilneck, drop the get-big bomb, and do close, neutral-grip dumbbell bench presses to toast your tri’s.

EAT TO GROW

Ron Noreman, the Nutrition Alchemist, lays out the foundations of a solid supplement program.

SMART TRAINING

Coach Charles Poliquin says, if you want to grow, vary your rep tempo.

ONLY THE STRONG SHALL SURVIVE

Bill Starr’s advanced work for the light, heavy and medium system.

MHP MUSCLE AND POWER

IFBB pro Ben White’s take on sleep, organic food and recovery.

NATURALLY HUGE

Mr. Natural Olympia John Hansen’s attack on skinny-fat.

TWIG TO BIG

Vince Del Monte’s formula for torching fat with combo cardio.

NEWS & VIEWS

L.T.’s insider report from Vegas and how the 50th Mr. O went down—bigger and better than ever.

PRIME-TIME MUSCLE

Double your energy. Plus, Ron Harris says farewell to squats. What?

MIND/BODY CONNECTION

Serious Training with Jill Rudison at Gold’s Gym. Also, Iconic Images.

PUMP & CIRCUMSTANCE

Ruth Silverman highlights the women’s shows at the O. Lots of hot bods!

READERS WRITE

Eva Marie, size vs. science and old-school inspiration.

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