Henri-Pierre Ano put the classic physique division on notice in 2018. A promising open-class bodybuilder, the Canadian decided to bring his aesthetics to a new division last year. The move netted him a first-place finish at the Tampa Pro and a fourth-place spot amid a stacked field at the Olympia, where he missed the podium by just one point. It was an auspicious beginning to a potential run to the very top spot.  

“Even when I was in the open, everyone was pointing out my aesthetics and my symmetrical physique,” Ano says. “I think in classic physique my body has way more detail, a better shape, and a more sculptural look to it.”

A new division brings a new style of training for Ano. He’s exploring strategies to unlock his best physique ever at his new competitive home, which has a weight limit of 230 pounds for his 6'1" frame. 

Ano recently started working with IFBB Professional League legend Chris Cormier. Under the tutelage of “the Real Deal,” Ano eschews heavy loads in favor of strict tempo and an obsessive pursuit of peak muscle contractions. 

“I like this style of training,” he says. “I believe that the contraction brings more density, more muscle peak, and more fibers than straight-up hardcore lifting.”

Per Bernal

Ano’s back has always been a strong point, its dramatic width gives him the enviable V-taper that is a hallmark of the classic physique division. His goal is to add more density and detail in all his posterior upper-body muscles this year. One strategy he has employed since the 2018 Olympia is to use long tempos for each rep, specifically with pullups and chinups. These two exer­cises have long been part of his back-training arsenal. (He once hit three reps of wide-grip pullups with four plates—180 pounds—hanging from a belt.)

Now Ano varies a relatively high rep scheme (12 to 15 reps) with a lower rep scheme (six to eight reps) but with a brutally slow tempo, using only his body weight. For instance, every third workout he will perform wide-grip pull­ups with a tempo of 4-0-1-1. That translates to a four-second eccentric motion, then immediately transitioning into a one-second concentric motion and a one-second iso-hold at the top. It’s a highly disciplined style of training. 

“You see guys working out on Instagram, and there is no tempo,” Ano says. “They are just throwing the weights around for show.”

After a strong 2018, Ano is feeling good about his move to the classic physique division. He believes he has the package to win the Olympia in a cate­gory that is destined to become the crown jewel of the sport.

“I like the way the classic physique is going,” he says. “I think within a year, this class will be the future of the sport of bodybuilding.”

Henri-Pierre Ano’s Back Workout

DIRECTIONS: The first number of the tempo is the lowering phase, the second indicates the pause at the bottom, the third is how quickly you lift the weight, and the fourth is the pause at the top.

This past year I turned 30 and become a father of two. I’m married and in bed by 8 pm. When I drink, I never have more than a couple and when I socialize I’m interested to hear about local housing markets and the quality of a town’s schools. Looking back on college or my first years working feels like looking in on the life of a different person. Upon reflection, it is startlingly self-evident that I’m getting older, fast. But, I don’t feel any older.

I still lift or go for a run six or seven days per week, bike to work each day, and feel as much energy and vitality as ever. Perhaps more. Yet, a few weeks ago, playing in the annual teacher versus student volleyball game, I noticed some deterioration. The fast-paced, 360-degree play was a bit dizzying at first. Jumping up and reaching for a spike, my entire right side clamped down.

Should have warmed up my lats better? And why was I so tired? It’s not like I was running up and down the court, playing full-court basketball. The next morning my body was sore all over. As much as I workout, it had been a long time since I called upon my body to meet the violence and agility required for three-dimensional human endeavors.

Even if you’ve never been an athlete, the human body is made to move athletically. We are made to apply movements in reaction to external stimuli and across all three planes. While there is wisdom in respecting your limits and living to train another day, this line of thinking can slip into excessive avoidance that invites decay.

Furthermore, for the many who train and consider themselves in great shape, it is shocking to see how insufficient training modalities are when divorced from the dynamic, chaotic, and reactive nature of sport.

For most of human history, these violent movements were an essential part of daily life, ensuring the ability to avoid danger and stalk prey. Perhaps that isn’t your reality, but wouldn’t it be nice to stay capable longer? Furthermore, wouldn’t it be fun to spice up your workout routine?

If you haven’t read my last piece on sprinting I recommend starting there because the same sprint preparation should precede agility and max effort jumping. Sprinting is just a series of single leg jumps. Agility is just rapid acceleration, rapid deceleration, and rapid reacceleration. Therefore, the same preparation phase used to be ready to sprint applies here. Most importantly, you’ll want to have a strong resistance training foundation.

Go Ahead and Jump

Jumping is a very natural, simple, and massively effective means to train power. Many programs have jumps in them, but they are often used as a form of HIIT or as a way to do a cardio workout in a limited space. Jumping requires a massive amount of energy so it can be a very effective way to jack the heart rate and metabolism.

Having said that, these methods don’t train power. They can’t because they quickly burn through the ATP and CP energy pathway and never allow these fuel sources to recover. When you use jumps to train power each rep should be done with the intensity and focus on mechanics that you would bring to a one rep max or heavy singles.

Before you fly you want to make sure you have the ability to safely land. The same applies to jumping. I recommend adding a few sets of elevation drops to your weight training. Simply stand on a box or bench and step off landing softly in an athletic position. Toes to heels—chest over knees over toes.

Think of it as a spectrum where Jell-O is at one end and a rigid board is at the other. You want to proportionally flow from Jell-O to rigid. If you were holding a full cup of water the idea would be not to spill any.

Every time you jump the muscles, tendons, ligaments and an internal defense mechanism known as the spindles are stretched and reflexively spring in the other direction. This is known as the stretch reflex.

In addition to learning to fire motor units more rapidly, jump training is simply training a faster, more efficient stretch reflex. Athletic jumping should work toward coupling jumps together.

The goal is to shorten the window between ground reaction and controlled powerful jumps. For more on jump training for athletes see my article: Young Athletes Must Hip Hinge. As for us, we’re ready to start.

Try incorporating these essential exercises:

• Broad jumps
• Skater hops
• Skater hop to vertical
• Two-step vertical

For best results, I recommend programming jumps near the beginning of a workout for sets of 5 or less.

Agility Training

Sport and life are not linear and neat. We have to quickly respond to external stimuli while remaining balanced. As Craig Marker’s brilliant article explains, strength, particularly eccentric strength, is the best indicator of agility.

If agility is rapid acceleration, rapid deceleration, and rapid reacceleration based on reactions to chaotic stimuli, then it stands to reason that starting strength and the ability to absorb force would be crucial to agility. Again, strength must come first.

More than just crossing over and sprinting in many directions, however, we have to be able to efficiently couple sprints, back-pedals, shuffles, and all manner of hybrids. This can get very complex and that is not what you need.

Here are the basics:

First, you must be able to decelerate. Focus on sinking your hips and buzzing your feet. Try not to lean back.

From there you can practice these combinations:

• Sprint to cone - decelerate - back-pedal
• Shuffle to cone - decelerate - cross-over and sprint (both sides)
• Open hips to sprint - cone 45 degrees behind - decelerate - sprint back (both sides)

Throw two sets of each of these at the beginning of your workout for a few weeks and you'll regain adaptability and confidence in your movement.

Technically, these exercises still aren’t agility training. Agility requires reaction to a chaotic environment. These pre-programmed drills just help our body practice the movements so they are safer and more fluid when actually called upon for agility.

While there are many drills you could do that mimic these needs, I say why? Just jump into sport and do the real thing. Some of the best athletes in the world forged their world class agility by chasing rabbits.

Agility is reaction timing and practice. It is best built into fun pursuits like racquetball, tennis, Frisbee football, volleyball, or tag. You are a human--forget these drills and go play.

Jacob Bertrand is back as fan-favorite Hawk—the bolder, flashier alter ego of Eli, a previously bullied character—in Cobra Kai, the YouTube Premium series based on the Karate Kid franchise. While the nonstop action and cool fight scenes are fun for Bertrand and his co-stars, the young actor especially relishes the opportunity to share important life lessons in an entertaining, non-preachy way. 

The web series debuted its second season this week, so we caught up with Bertrand to get the scoop on what it's like to play Hawk and the training routine that's helped him portray a martial arts star convincingly.

M&F: Cobra Kai is a continuation of the iconic Karate Kid franchise. Were you familiar with the originals?

Jacob Bertrand: Oh yeah. When I was about 8 years old, my dad showed them to me and my little brother. He probably regretted it later, because then we’d run around the house fighting and acting out the scenes from the movies.

How did you prepare for this role?

We did a month or two of intense training before we started filming, so we were in good hands with our sensei and our stunt coordinators. They kicked our butts but got us in great shape.

What your training routine like now?

We train for about an hour every day, but I feel like it’s gotten easier. We’ve all gotten a lot better between season one and season two. I now do 90 percent of my own stunts. We have great stunt coordinators. Our stunts were nominated for an Emmy last year. I love being active, though—I’m into rock climbing, surfing, anything outdoors.

Do you follow a certain diet regimen?

We don’t have a strict diet. We just eat a lot. The show is so physical that we need to keep up our energy levels. Fortunately, the catering we have on set is awesome.

Any injuries or mishaps during filming?

We’re trained so well that there are almost no injuries. The only time there was a stray hit was when Xolo [Maridueña] accidentally punched me in the face, and it wasn’t even in a fighting scene. I got a bloody nose, but I let him off the hook by making like it was just from the dry heat outside.

Your character, Eli, starts out being bullied but goes through a major transformation and emerges as Hawk, a confident guy with a wild mohawk and an impressive back tattoo.

When I went into the audition, I had no idea Hawk was even a thing. I only knew about Eli. I was so stoked when I found out about this character transformation. It’s like playing two roles in one, and it’s so exciting to explore a character who goes in a completely opposite direction. I was bullied in school and eventually had to defend myself, so I could really relate to this story and I love seeing this character morph into Hawk.

If you’ve spent the past few years following the same body-part split— chest on Monday (duh, bro), then back, shoulders, arms, and legs—we’ve got some news for you: It’s time to change it up. 

While Matt Pudvah, C.S.C.S., head strength coach at the Manchester Athletic Club in Manchester, MA, admits that a typical body-part split isn’t a bad approach to accumulating the volume necessary to gain muscle, he thinks that there’s something to be said for focusing your efforts when it comes to programming. 

The first suggestion he makes is to get on a push/pull split, which is defined as performing two workouts a week that consist of just pushing exercises and another two workouts that are made up of only pulling exercises. 

“You’ll be able to perform higher-quality work, as opposed to doing six chest moves, so you’ll be able to go heavier and, in turn, do more work overall,” Pudvah says. “Also, for a general person, unlike for a high-level bodybuilder, six to eight exercises for each muscle group is way too much.” 

You’ll want to be cautious of your exercise selection. Since you’ll have fewer choices overall, you need to be more precise in your pickings. Pudvah suggests: “Start with double-leg, compound movements like squats, deadlifts, bench presses. Then you can do your accessory movements like biceps curls. Think about performing the largest patterns and moves, then the smallest patterns and moves.” 

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Homing in on just a handful of exercises per session lets you become efficient at each, as opposed to being faced with the litany of movements required when you hit each body part once a week. This also lets you be more precise with your mode of progression, which brings Pudvah to his second point. 

“With your traditional bodybuilding split, the question is, ‘How do I make this move harder?’ You add weight,” he says. “You’re already doing so much that it’s hard to keep track of everything. You’re a jack-of-all-trades and a master of nothing.” 

To remedy this scattershot approach to week-to-week progress, Pudvah likes the five-by-five method for the main compound movements—adding five pounds at the end of each month—and increasing your rep count on accessory moves like dumbbell flyes and dumbbell curls by only one rep each week. 

“Adding one rep at a time may piss some people off,” Pudvah says, “but if you add too many reps session to session, you’re going to end up eventually compromising your form and, in turn, your gains.” 

Well, there you have it, folks. Complicated? Not at all. Effective? You better believe it. Give the push/pull split a try and find out for yourself.

Push/Pull Training

Directions: 

Perform the push days on Mondays and Thursdays and the pull days on Tuesdays and Fridays, resting the remainder of the days. For the moves done for 5x5, add five pounds at the end of each four-week cycle. If you add weight and can get only two or three reps with that load, that’s fine—reduce your rep count, and keep trying each week until you get all five sets of five reps. For the other moves, simply add one rep each week. After four weeks, increase the load by five pounds and start the rep cycle over again. 

Our Model: IFBB Pro League 212 Competitor Zane Watson

• Age: 30
• Height: 5'7" 
• Turned Pro: 2013
• Instagram: zanewatson_ifbb 

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Looking to get fit, fast? Look no further! My 20-minute Centr workout will get your heart rate up, burn energy, and build lean definition. Since it’s HIIT (high-intensity interval training), you’ll be working in short bursts—so give it your all when you’re in the zone.

I’ve chosen exercises that’ll work your full body for the best results. While most of them are bodyweight-based, there are a couple which can be done with dumbbells if you have them. If not, the thrusters and renegade rows can be done weight-free—they’re still quite challenging! To add resistance for the biceps curls, try using full drink bottles or backpacks full of books (just make sure both sides weigh the same.)

The workout is to be completed in three rounds, with each set of exercises repeated three times with a 15 second rest in between. Make sure you have a clear space and your equipment ready to go so you can hit it hard. Let’s do this!

For more workouts from me and the rest of Chris Hemsworth’s team of experts, plus meal plans to fuel your body, head to Centr.com.

Round 1

Round1-Dumbbell-renegade-rows.jpg

Courtesy of Centr

1. Bicycle crunches – 10 reps

   Lying on your back with your knees bent at a 90-degree angle and your hands touching the side of your head, engage your abdominal muscles to prepare for the movement. With control, straighten your left leg while bringing your left elbow to your right knee. Pause briefly before lowering your elbow and returning your leg to that start position, while simultaneously extending your right leg and raising your right elbow to left knee. This is one rep. Perform this exercise slowly and with control to increase the intensity.

2. Dumbbell thrusters – 10 reps

   Begin standing, holding a dumbbell in each hand. Keep your heels and toes in contact with the floor for the whole movement. Sit your hips back and down into a squat, before standing up tall while pressing the dumbbells overhead. In the top position, your hands should be above your shoulders. Lower the dumbbells to return to the start position. This is one rep.

3. Dumbbell renegade rows (pictured above) – 10 reps

   Start in a high plank position—hands positioned beneath your shoulders, feet apart (the wider they are, the easier the exercise will be), a straight line from your shoulders to your ankles and a dumbbell in each hand. With your core muscles engaged (squeeze your glutes and tense your abdominals), row the right dumbbell up in line with your belly button. Return to the start position, and complete with the left dumbbell. This is one rep. To reduce the difficulty, perform the exercise on your knees.

Rest – 15 sec.

Repeat x 3

Round 2

Round2-Cross-climbers.jpg

Courtesy of Centr

1. Pushups – 10 reps

   Start lying on your stomach with your feet together and your hands positioned just wider than your shoulders. Brace your core (squeeze your glutes and abdominal muscles), before pushing away from the floor. In the top position, your arms should be extended with a straight line from your shoulders to ankles. With control, lower yourself, stopping before your chest touches the floor. This is one rep. To reduce the difficulty, perform the exercise on your knees.

2. Cross climbers (picured above) – 10 reps

   Start in a high pushup position with your hands just wider than your shoulders, arms extended, and a straight line from your shoulders to ankles. Bring your left knee toward your right elbow (touch it if you can) and return to the start position. Repeat on the other side. This is one repetition.

3. Dumbbell biceps curls – 10 reps

   Begin by standing tall and holding a dumbbell in each hand so that your palms are facing inward. Keeping your elbows locked by your side, raise the dumbbells up while rotation your hands so that in the top position, your palms are facing toward the sky.

Rest – 15 sec.

Repeat x 3

Round 3

Round3-Side-plank.jpg

Courtesy of Centr

1. Side plank (pictured) – 30 sec.

   With your left elbow positioned beneath your shoulder, assume the plank position by lifting up to support your full weight on the side of your left foot and left forearm. Engage your core muscles, and raise your right arm straight up to maintain good chest posture. Hold for 30 seconds, then repeat for 30 seconds on your right side.

2. Walking planks – 10 reps

   Take the plank position with your weight supported on your forearms and toes, your elbows beneath your shoulders, and your core muscles engaged (squeeze your glutes and tense your abdominals.) Take your right arm from the floor, placing your hand below your right shoulder. Push up with your right hand while raising your left arm and placing it beneath your left shoulder. The top position resembles a narrow pushup. Return to the start position. This is one repetition. Complete the next repetition by leading with your left arm.

Rest – 15 sec.

Repeat x 3