By: Weider

Here's what's what (and where) in the newest edition of M&F, on newsstands now. For more training tips, nutritional advice and features, head to www.muscleandfitness.com.

January 2009

Muscle & Fitness Magazine: January 2009. The January issue of Muscle & Fitness showcases building arm size over the holidays. Other features include Frank Mir preparing for UFC 92, 5 nutrients to torch the fat and much more! Check it out! Click here to read an excerpt from the cover story Armed For The Holidays!

Table Of Contents, January 2009

Training & Fitness Nutrition & Supplements Features Get Delt Width To enhance your V-taper, blow up your shoulders in supersized style by hitting the front, rear and middle delts with this radical routine. By Jimmy Peña, MS, CSCS 80 Five Fat Fighters Still struggling to offload those last few pounds? Try these unheralded but effective blubber-burners. By Matthew Kadey, MS, RD 152 Frank Being Frank On Dec. 27 at UFC 92, Frank Mir enters the Octagon against interim heavyweight champion Antonio Nogueira. Along with his usual barrage of strikes and kicks, Mir could also deliver a few one-liners. By Jon Finkel 162 Armed for the Holidays Bigger arms, not a bigger belly, are the reasons for the season. With this guns-focused mass-gain program, you'll add an inch to your pipes for a sleeve-busting new year. By Jim Stoppani, PhD and Joe Wuebben 104 Muscle Up Your Kitchen If you spend ample time in the kitchen getting your muscle-building meals right, then these 16 culinary tools are right for you. By Jordana Brown 172 The Sirens of SmackDown! WWE's sexiest Divas do more than just look pretty. Sometimes they break bones - even their own. By Jon Finkel 192 Merry X-Mass No time this holiday season? No problem. This four-week plan squeezes five days of work into three by focusing on a new intensity technique each week. By Jimmy Peña, MS, CSCS, and Eric Velazquez 126 H2GrOw Water is the most underrated of all bodybuilding staples. We set the record straight so you can maximize muscle growth. By Jordana Brown 184 Dex Is Next The 2008 Olympia Weekend was one of the most eventful in years, as perennial contender Dexter Jackson upset Jay Cutler to take his first Mr. O title after nearly 20 years in the sport. By Joe Wuebben 234 Marvelous Muscle Longtime Mr. Olympia stalwart Melvin Anthony shows you how to build a pro-worthy chest. By Mark Thorpe 204 Big Strength Boost Lift big and grow bigger with this strength stack. By Jim Stoppani, PhD 230 Training Notebook Workout of the Month: Scrambled Legs By Jimmy Peña, MS, CSCS One-Minute Lesson: It's Lunge Time By Chris Gizzi, PES, CES, USAW Strength Lab: First Things First By Jim Stoppani, PHD Pimp My Workout: Finishing Touches By Joe Wuebben Kinesiology: Dumbbell Wide Row By David Sandler, MS, CSCS Ask Arnold: Bench Basics By Arnold Schwarzenegger 253 Back to the Future Eighteen years into her fitness and figure career, Monica Brant knows what gives her back strength and shape. By Mark Thorpe 220 Nutrition Notebook Slick Pump By Jim Stoppani, PHD Ginseng Gives You Wings By Tabatha Elliott, PHD 268 Columns Masthead 18 On the Web 24 Editorial By Peter MCGough 26 Perspective By Joe Weider 28 Feedback/Success Stories 30 The Edge Edited By Jim Stoppani, PhD, and Mark Thorpe 42 Big Time Edited By Mark Thorpe 64 The Marketplace 275 Strong Words By Jon Finkel 284

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