WINTER MASS

BY MATT KROCZALESKI // PHOTOGRAPHS BY IAN SPANIER

Why do you want to get huge? Maybe you'd like to be a better athlete, or you're looking to be the biggest guy in your gym. Some of you may even have more grandiose dreams of becoming the biggest freak the world has ever seen. Regardless of your rationale, you want mass and you want it now—and the winter months are the perfect time to get the job done.

There's nothing fancy about gaining size. You won't be doing any Pilates here, and you can kick all your Bosu balls to the side. The programme we're offering here requires healthy doses of sweat and pain, in the form of basic, compound lifts like the squat, bench press, and deadlift. You'll be under heavy weights here. You'll strain like hell, you'll get sore, and you'll be exhausted when you're done. But come summer, the entire world will know how you spent your winter: getting huge.

Don't miss this months issue for the full story

PRIME MOVER - MARTIN ROONEY

 BY ROB FITZGERALD // PHOTOGRAPHS BY GREGG DELMAN

 Martin Rooney has a question. He doesn't have any secrets to share, nor is he about to tell you what you need to do in the gym or anywhere else, because you already understand. All he wants to know is one simple thing: Can you do it?

"Everyone wants to have more," Rooney says. "They want more money or to be more fit, but ­nobody wants to do more to become more. And you gotta."
Rooney, a scholarship track athlete in college, a former member of the U.S. bobsled team, and an orthopaedic therapist with three degrees in the field, has been doing more to become more for the past quarter of a century. At 40, he's the chief operating officer of the New Jersey–based Parisi Speed School, which currently operates more than 75 franchises across America. There, he founded and still runs arguably the most prolific NFL combine training programme in the business.

He's also the founder and CEO of Training for Warriors, a training, certification, and affiliate programme he originally designed for elite MMA fighters, but which has since expanded to suit the needs of anyone looking to get strong, lose fat, and become fit like a professional fighter. Rooney has trained the likes of Ricardo Almeida, Jim and Dan Miller, and current UFC lightweight champion Frankie Edgar. In his spare time, he's written five books and holds several New Jersey state powerlifting records.

Don't miss this months issue for the full story

HOW SUPPLEMENTS ARE MADE: WHICH WHEY TO GO?

BY JIM STOPPANI

How do you choose a protein powder? Do you go on the recommendation of your mate at the gym and take what he takes? Do you pick the jar with the shiniest, most cutting-edge ­label, or do you choose what tastes good or what's on sale from your favourite internet retailer or local supplement shop?

These are serious questions. You know that taking whey protein at the right times can make all the difference between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey products. And being able to tell the difference between them can be critical
to your gains.

Don't miss this month's issue for the full story

FEBRUARY ISSUE TABLE OF CONTENTS

TRAINING

54 ONE AND DONE
Even if all you have is a single weight plate, a chair, or just the floor, you can still build a hardcore workout.
by sean hyson

64 WINTER MASS
The weather outside sucks, so you might as well go to the gym and get massive. Massive Matt Kroczaleski shows you how.
by matt kroczaleski

78 RAGE WITH THE MACHINES
How to build muscle despite age or injuries, with the right equipment.
by bob bonham

94 30-MINUTE MADNESS
Ten brutal workouts that take 
30 minutes or less.
by matt tuthill

CONTEST
166 Valhalla Festival 
of Muscle & Power
The highlight of this weekend of fighting, feasting and fun was the battle to find England's Strongest Man.

FEATURES
104 PRIME MOVER
Meet Martin Rooney, the corporate executive who can kick your ass.
By Rob Fitzgerald

120 Feed The Mind, 
Feed The Muscle
We explain how the training journey truly is about brains and not brawn.
By Richard Miller

130 Continuing The 
Noah Dynasty
Having experienced three generations of elite sportsmen, the Noah family discuss how training has evolved.
By John Plummer

148 A Day In The Life Of A Paralympic Athlete
Daniel Greaves, the current world record holder in the F44 discus, boasts an impressive medal collection that includes Paralympic gold, silver and bronze as well as three World Championship golds.
By Steve Mitchell

158 The Times They Are 
A-Changing!
It's been a while since we last caught up with Lynsey Beattie. But anyone who thinks the Figure and Fitness superstar has been resting on her laurels should think again.
By Nicola Joyce

192 Easy on the eye
Model, make-up artist, black belt martial artist and bikini competitor... the versatile Nikki Jenkins proves you can be tough and tender.
By John Plummer

228 rocky mountain gem
Denver's Crystal Matthews is taking the IFBB Bikini Class by storm.

NUTRITION
72 The budgeT-friendly DIET
Lose fat, build muscle, and get your diet in line—even on a budget.
By Nate Winkler

88 How supplements are made: which whey to go?
We tell you everything you need 
to know so you can answer this question yourself.
By Jim Stoppani

140 Invest In Growth
Include this supplement portfolio when investing in muscle.
By Jordana Brown and Jim Stoppani

176 Q&A With Matt Lovell
Sports nutritionist Matt Lovell answers an interesting range 
of questions from one of our 
most participatory and inquisitive readers.
By Matt Lovell

FREE BONUS - Anatomy card

FEATURED DEPARTMENTS
112 CLASS IN SESSION
intensity
The top five training intensity mistakes and how to correct them.
By Greg Merritt

184 Classic Muscle
arms
Call To Arms
By David Sandler

chest
Pec Pounding
By Rich Lapinski

abs
Stable Condition
By Harry Selkow

OLD-SCHOOL
Getting It On
By Sean Hyson

200 fighting talk
A monthly column intent on improving your combat skills. This month we look at mental imagery and how to step into the zone!
By Marco Mastrorocco

COLUMNS, ETC...
16 editorial from joe weider
18 big time—RASHAD EVANS
24 the edge
50 COACH'S CLINIC
206 girl talk
210 it's all in the genes!
216 personally speaking
226 put a tiger in your tank!
230 under the microscope