TRAIN
PHYSIQUE
WITH OVER TWO MILLION
social media followers on Face-
book, Instagram, YouTube, and
Twitter, IFBB physique pro Steve
Cook lives for motivating the
masses—and the self-described
“Swoldier” employs several training
styles to stay lean.
“I start my workouts with a
compound or Olympic weightlifting
exercise, then I do isolation moves
for bodybuilding benefits,” Cook
says. “Everything has a perfor-
mance and function focus.”
Cook also runs half-marathons
and says he’s eyeing triathlons.
Dietwise, things are simple.
“If I train more, I eat more
complex carbs. If I train less, I eat
less,” Cook says. “I focus on clean
and whole foods, but I do indulge
occasionally. I guess it would be a
type of flexible dieting. Before a
shoot, I cut back on carbs and fat.”
STEVE’S WORKOUT
UPPER-BODY
DIRECTIONS: Perform the exercises marked A
and B as supersets; do a set of A, then B, until all
sets are done.
EXERCISE SETS REPS REST
1. Bench Press* 8 8, 5,
3, 3,
2, 1,
1, 1 3
min.
5 2 2 min.
5 3 2 min.
3A. Seated DB
Military Press 3 5 —
3B. DB
Lateral Raise 3 8 —
3C. Lying
Side Raise 3 6 90
sec.
4A. Smith Machine
Incline Bench 2 8-12 30
sec.
4B. Lat Pulldown 2 8-12 30
sec.
4C. Machine
Shoulder Press 2 8-12 30
sec.
4D. T-bar Chest-
supported Row 2 8–12 2 min.
*Use 45%, 55%, 65%, 75%,
85%, 90%, 95%, 100% of 1RM.
**90% of 1RM.
64
MUSCLE & FITNESS
FEBRUARY 2016
BE AUTHENTIC
Don’t try some-
thing you don’t
believe in. People
will see through it,
and it won’t be
successful.
FIND YOUR NICHE
What are you
passionate about
and good at? Follow
that for your best
chance of success.
CONTENT IS KING
Creating content
that people can
go to works. The
more quality
content you can
produce, the better.
BRAND = JOB
This is going to be
your business, so
go all in on it. But
create an environ-
ment you enjoy so
you don’t burn out.
COOK’S
STATS
Age: 30
Height: 6'1"
Weight: 215 lbs
Home: Las Vegas, NV
Website:
stevecook
health.com
Sponsor:
Optimum Nutrition
For Steve Cook’s
recipes, check out
his e-book, Cook
Effect.
2A. Bench Press** 2B. Pullup
COOK’S TOP
FOUR TIPS
TO BUILD
A BRAND