Interview: Triple H Talks the Importance of WWE’s New UK Performance Center and Preventing Injuries

WWE kicked off the new year with the opening of its second Performance Center in London. The London-based complex, run alongside its existing facility in Orlando, is part of WWE’s expansion into localized markets and comes hot on the heels of the launch of NXT UK, a weekly television show shot on British soil, complete with its own TakeOver special events, much like the original NXT.

M & F stopped in for the official opening of the new London WWE Performance Center and also chatted with the King of Kings himself, Triple H, who shared some tips for younger talent.

WWE’s UK Power ‘House’

Future mat stars now have access to WWE’s first world-class training ground outside of the United States. This new Performance Center opens up the possibilities for stars in the United Kingdom, Australia, and the Middle East to learn the ropes with WWE before ever travelling to the States. Now talent can also be swapped between PCs, making it possible for US NXT stars or trainees to visit the UK show and vice versa. This has already been trialed to great success with the introduction of current WWE United Kingdom Champion, Pete Dunne, who regularly travels from the UK to compete against NXT talent, resulting in some incredible matches.

“Wherever there is an interest in what we do, we are going to try and get there,” says the former 14-time World Champion, Triple H. The UK Performance Center is potentially the first of many that will be built outside of the United States, with Australia and other countries currently under consideration. 

In addition to learning the holds and slams from wrestling royalty, such as UK legend Jonny Saint, or “Mr. WrestleMania” himself, Shawn Michaels, students are given media and promo classes, as well as strength and conditioning coaching, and advice on fitness and nutrition. To that end, WWE has recruited world-class coaches like Sean Hayes to provide individual plans for the grapplers, helping them to reach their fitness potential.

Dunne, whow was also on hand at the UK PC opening, has found Michaels to be a significant factor as he makes positive changes in body composition. “Shawn has been a real help and even when I’m on the road, I can text him, and he’s always there with help and support,” says Dunne.

No Pain, All Gain

Triple H’s impact on the WWE landscape has been enormous, first with NXT and now with its international expansion, which all follows his already storied career as a WWE Superstar. Having wrestled in multiple WrestleMania main events and surviving the rigors of the road himself, he shared some advice to the younger talent on how to stay fit, healthy, and injury free. He’s had his own share of injuries but said that in the current WWE Era, you don’t have to be a ‘freak of nature’ to succeed in pro wrestling. 

“The thing with WWE is that it takes all kinds, shapes, sizes, and people from all walks of life to make it entertaining,” says Triple H. “What we try to teach here at the Performance Center isn’t to look a ‘certain way,’ it’s all about health and wellness. It’s about how to be healthy and how to stay injury free.”

A lot of that comes from doing the right things (with training and nutrition), and being well-rounded, acording to Triple H. “Don’t be so focused on one thing,” he says. “Don’t just be strong, be mobile. Don’t just be flexible, be agile. Having all of those components helps you to stay injury free.”

Triple H, who has had his share of injuries over the years said that it’s important to work hard to prevent injury but you can’t always avoid it. “This is a business where it is 100 percent certain that at some point you are going to get injured,” he says. “It’s a certainty, right? If you get into this thinking that you are never going to get hurt then you shouldn’t get into it. It’s a certainty, so the harder we can work to prevent it the better”

He adds, “Nutrition, hydration, and well-rounded fitness makes you healthier. The healthier you are, the more injury free you can stay.”

Great advice from The Game himself.

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The Back-to-Basics Delt Workout for Bigger Shoulders

Cable Lateral Raise - Delt Workout

Per Bernal / M+F Magazine

The gym is your playground. Use everything it has to offer—free weights, machines, cables—to build size, strength, and balanced symmetry. Excluding any one piece of equipment as “nonfunctional” is being close-minded to all the benefits that can be reaped from doing an exercise you’ve never tried or haven’t done in years.

The following delt workout is nearly as diverse as the shoulder joint itself. It utilizes three distinct pieces of equipment—a barbell, a pec deck, and a cable station—to develop strength, hypertrophy, and a healthy dose of detail-oriented isolation work. There’s something here for every deltoid head (middle, anterior, posterior), and the exercise variety will keep even the most ADHD-challenged person from getting bored. But, hey, if the Smith machine isn’t “functional” enough for you, go ahead and let someone else build bigger shoulders on it.

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Alex Silver-Fagan’s Functional Fitness Routine


Alex Silver-Fagan

Ian Spanier

“I like feeling athletic. Getting through a workout and feeling my heart race and knowing I pushed myself makes me feel strong. It makes me feel capable, and I crave those moments.” 

Such words from Alex Silver-Fagan—Nike Master Trainer, Wilhelmina model, yoga and kettlebell guru—affirm the kickass way she approaches life and fitness today. Hard to believe that just a few years back, the picture was much cloudier. 

Seeking VIP club status, and maybe an escape from family drama, anxiety, and depression, this sweet, funny Jersey girl dieted and partied her way to an “emotionally and nutritionally undernourished” 90 pounds while studying at NYU. The pendulum then swung toward weightlifting and bikini competitions, but body issues remained. 

Only when Silver-Fagan began studying to be a trainer—and learning to value functional strength over aesthetics—did things start turning around. Meanwhile, her willingness to openly confront her demons resonated on social media, inspiring some 100,000 Instagram followers. 

“I’ve really taken an interest in therapy and meditating and journaling,” the 26-year-old adds, “recognizing what’s hindering me, finding ways to add positive moments.” 

Her mantra, “You’re stronger than you think you are,” reflects her grit, and perhaps the coolest of her five tattoos, an arrow, illustrates her big picture perspective. “The point is, when life’s going backward, it’s always going to launch you further, just like an arrow,” she says of her biceps ink. “It can’t go forward without being pulled back.”

And even as her star rises, Silver-Fagan remains focused on every breath, every movement, every droplet of sweat that goes into sculpting a strong, healthy body. Or as she puts it: “My journey with fitness and my own training have progressed to being just more engaged and more present in every little aspect of it.”

So what lesson can those among us lacking workout fire learn? “You just need to keep telling yourself, ‘I’m doing this again, I’m doing this again, I’m doing this again,’ until it starts to be natural and a habit and something you crave,” Silver-Fagan urges. “You’ve gotta push through the uncomfortable.”

Trust her. She knows from experience

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Alex’s Advice 

Have a Plan: “When you walk into the gym, know what you’re doing that day.
Be on a program or write it out or get your workout from someone who’s credible on the internet, not just someone whose butt looks good.”

Exercise Everywhere: “Don’t isolate your training to the gym. Take the stairs, walk, move throughout the day, do things that are active in general.”

Engage With Your Meals: “Make your food.Enjoy your food. Recognize how your food makes you feel rather than just saying, ‘I eat this four-ounce chicken and cup of broccoli and half sweet potato, and I hit my macro goals for the night.’ We’re humans, not lab rats.”

Eat Close to the Source: “Your food should be primarily things that grow, and I’m not saying just plants—like, an animal grows. I mean things that aren’t packaged.”

The Workout: 

This kettlebell routine will jack up your heart rate and work your entire body. Warm up with two rounds of 30-second walkouts, bird dogs, lateral lunges, and air squats. Then perform the below moves.

1A. KB Deadlift* – (3 sets, 12 reps)
1B. KB Swing – (3 sets, 12 reps)

2A. KB Single-arm reverse lunge** – (3 sets, 6 reps per side)
2B. KB single-arm thruster – (3 sets, 6 reps per side)
2C. KB windmill – (3 sets, 6 reps per side)

3A. Lateral Shuffle Over KB – (4 sets, 30 sec rep)
3B. Alternating Single-leg V-up – (4 sets, 30 sec rep)

*Use a heavier kettlebell for this superset.
**Use a lighter kettlebell for this triset.

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Classic Physique Competitor Dani Younan’s Go-to Shoulder Exercises

 
 
 
 

 
 
 
 
 
 
 
 
 

Stop WAITING for things to happen and GO OUT AND MAKE THEM HAPPEN💪🙏

A post shared by Dani Younan (@daniyounan_ifbbpro) on

If you’re looking for an out-of-the-box delt routine, don’t ask Dani Younan. The 5’8″, 195-pound Californian’s impressive delt development stems from his “basic is best” mantra. He’s amassed two IFBB Pro League classic physique wins and a sixth-place showing at
the Arnold Classic and Olympia. Here, he shares his once-a-week routine. It’s nothing special, but, after totaling 32 working sets, it does the damn job.

SUBSTITUTIONS ALLOWED


Younan will sub in other similar moves for the ones listed below as he sees fit. The main key is to do at least two exercises for each head of the deltoid in each workout to maximize the blood flow to the muscle. “I believe this is how you get full, rounded shoulder development,” he says.

BACK BURNER

While many people start their workout with a press, Younan gravitates to a rear-delt move. “For some reason, it helps me get a better overall pump, pushing blood into the posterior delt right at the beginning,” he says. He’ll do one warmup set and then four sets of 12 to 15 reps before failure (on rear delts and all other exercises), “no matter how heavy I go,” he says.

SPICING UP 
THE RESULTS


Although he likes a straightforward, no-frills approach to his workouts, Younan does employ a few intensity techniques to push his delts to failure. “If I’m with a training partner, we always add forced reps to the end of a few sets, but if I’m alone I’ll mainly pair exercises into supersets and do them until failure. I like doing that at least every other workout or whenever my energy levels are low, since it shortens the length of the workout.”

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Raw 2.0: Dumbbell Overhead Triceps Extensions

Target your triceps with laser focus with these pro tips to improve your dumbbell overhead extensions.

The dumbbell overhead triceps extension is one of the most popular lifts to strengthen and build muscle in your triceps. Unfortunately, most people have trouble isolating the triceps and the move often takes a toll on their shoulders. Thankfully, Dr. Jim Stoppani comes to the rescue. Follow these essential tips to improve your dumbbell overhead extension to better target the triceps and keep you injury-free. 

Watch more M&F Raw 2.0 >>

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Raw 2.0: Dumbbell Shoulder Press

Stop punishing your shoulders. Perform this classic move safely and more effectively.

Shoulders are one of the most commonly injured body parts, and it’s no wonder when you see the way many people train them. Bad form, overextertion, or neglecting to train them so they get weak all factor into injuring this complex joint. But Dr. Jim Stoppani has the remedy for your shoulder-training problems. In this video, he explains how to properly execute the dumbbell shoulder press to prevent injury and ensure you’re maximizing the benefits of this classic shoulder move. 

Watch more M&F Raw 2.0 >>

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Get the February 2019 Issue of ‘Muscle & Fitness’


February 2019 Muscle & Fitness

Per Bernal / M+F Magazine

The February issue of Muscle & Fitness features the workout tips, muscle-building recipes, and motivation you need to sculpt your dream physique and hit your strength goals in 2019.

Our February cover star, David Morin, went from lying in a hospital bed in a coma just hours before his 41st birthday, to getting back to the gym stronger than ever. The German-born, Virginia-raised fitness model, who was featured in the Netflix documentary The Perfect Physique and Pain & Gain starring Mark Wahlberg, shares his total-body workout and the importance of proper breathing for peak performance. Plus, UFC legend Georges St-Pierre takes us through his crazy diet—and talks about a possible return to the Octagon.

Whether you’re after a set of chiseled abs, bulging biceps, a double-wide back, or legs like tree trunks in 2019, we’ve got workouts for every goal. And in the spirit of bulking season, we provide you with some recipes for Austin-inspired tacos and winter-worthy stew, chili, and other bowls of goodness to help you bulk up the right way.

And since Muscle & Fitness teamed up with FLEX, you’ll find even more training and diet tips to help you make serious gains in the gym. In this issue, we give you our top 10 “Mass Monsters” from the bodybuilding world, along with some hard-hitting workout routines that’ll bring you closer to their level. You’ll also find a 101 guide to squats, tips to keep your waistline in check from 2018 Mr. Olympia Men’s Physique champ Brandon Hendrickson, and an unfiltered interview with seven-time 212 Mr. Olympia Flex Lewis.

For the latest training methods, no matter where you are on the fitness spectrum, we’ve got it all right here in Muscle & Fitness and FLEX.

GET THE NEW ISSUE OF MUSCLE & FITNESS ON NEWSSTANDS NOW!

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Arnold Schwarzenegger’s Son Poses Like Dad


Arnold Schwarzenegger’s Son Poses Like Dad

Jack Mitchell / Contributor / Getty

After first sharing his bodybuilding aspirations on Instagram in 2018, Arnold Schwarzenegger’s youngest son Joe Baena has now raised the stakes by posing like his dad on Instagram. Check out how he recently recreated one of his dad’s iconic poses.

 
 
 
 

 
 
 
 
 
 
 
 
 

Just a lil thicc

A post shared by Joseph Baena (@projoe2) on

Arnold was well-known not only for his incredible strength and physique but for his unique style of posing, which was discussed further by on Nick’s Strength and Power. It’s clear Joe has some big shoes to fill, but so far, so good. We’re excited to follow him on his bodybuilding journey.

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