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