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How Guns N’ Roses Bassist Duff McKagan Overcame Addiction

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How Guns N’ Roses Bassist Duff McKagan Overcame Addiction


Guns N’ Roses bassist Duff McKagan pinballed from vice to hedonistic vice until life tilted out of control. Here’s how he made it out alive—and shredded.

Drink More…Water

I didn’t start out drinking all day long. The crowd I was hanging with drank like world champions, and it slowly began to take over. I had to take a shot of vodka as soon as I woke up or the withdrawals would hit. I was having a gallon of vodka a day, and however much cocaine, Valium or Percocet I could get my hands on, just to get normal. I was floating through life, and I couldn’t think straight because my brain was drowning in drugs and alcohol.

Being that fucked up was not part of the dream. I wanted to be a rock star, not a junkie or alcoholic. I wanted out, but every time I tried, I’d slide back.

I was 29 years old and I believed I was going to drink myself to death. A year later, my pancreas burst. I woke up in the hospital and my insides were burning so bad they had to put me on morphine. They wanted to send me to rehab, but I didn’t need to go. I wasn’t going back to that way of life. I started by drinking water. I’d never touched it in my 20s, because in my mind it was a waste of fluid intake. But now I start my day with lemon water instead of vodka, and feel a lot better.

Heal in the Hills

I got out of the hospital and moved in to a house in Seattle. I had a rusty old mountain bike in the garage and started riding. That became a new addiction, going into the mountains. I rode so much the tire needed to be replaced, and in the bike shop I saw a flyer for an off-road race in Big Bear [California] in a month. I signed up because it meant I’d stay sober. I showed up on race day to see everyone in their shorts, helmets and clip-on shoes. I was wearing Levi’s cut-offs, hightops and a baseball hat, but I still finished at a decent time.

I met some great guys out there that I could ride with, like mountain-bike racing champion Dave Cullinan. He was going through a big change in his life too, having just had heart surgery. Trying to keep up with him and his crew was a great way to push my limits. They were good people for me to be around at that time. I have a Santa Cruz bike I still take out on trails off Mulholland Drive when I’m in Los Angeles, and a Schwinn mountain bike with thinner tires that I call the Urban Killer back in Seattle.

Find Your Sensei

I was walking around North Hollywood when I stumbled into the gym of Sensei Benny [Urquidez]. It was fate. I always wanted to train at kickboxing. He had no idea who I was, and he couldn’t care less. I saw a strength in his eyes that I wanted for myself, so I dedicated myself fully to his Ukidokan system. I was in his dojo two times a day, working my way up to be able to put on gloves. The body-weight workouts and stretching did amazing things for my body. I was sparring with pros like Pete “Sugarfoot” Cunningham. I got kicked in the head, lost a few teeth, but I was always able to walk out of there for shows. Even though I don’t train as hard as I used to, Ukidokan is a big part of my everyday headspace.

Be a Road Warrior

Guns N’ Roses looked like starving street urchins at the beginning, mostly because we weren’t eating. These days it’s a completely different story. No matter where we go, I grab some salad and grilled chicken at the grocery store. On tour, we all work out together at the hotel. At home, I ride my Peloton while I sing to challenge my cardio before we head out on shows. Our performances last over three hours, which is a long time to be running around a stage. I find light lifting programs on YouTube to make me stronger and more limber. I like to mix it up.

Get Stage Right

I started getting panic attacks when I was 17. I used to self-medicate with alcohol. These days, I’ve figured out how to get in the right mindset through exercise, eating well and meditation. Sensei Benny taught me the importance of doing the inner work before I go on stage. Before a gig, I put on my bass, then find a small space backstage where I can close my eyes. Everyone in the crew knows the drill and nobody bothers me for those five minutes. I come out the other side a better bandmate and performer for the crowd.


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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