Ironman April 2005

Ultra Intensity
for Ultimate
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APRIL 2005
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April 2005 Vol. 64, No. 4
FEATURES
Over-40
Muscle-and-Health
Diet,
page 126
78 TRAIN, EAT, GROW 66
The TEG men are building more mass and detail with
X Reps and POF. And they wont stop till they use every
letter of the alphabet.
84 SCIENTIFIC MUSCLE BUILDING 2
Rob Thoburn gets the goods on growth from key scien-
tists and researchers around the globe. No brain, no gain.
Lots of interesting stuff here, gang.
102 YOUR SHOULDERS WILL NEVER
GROW!
Unless you follow these 10 tips for detonating new delt
dimensions from Ron Harris.
112 LEE APPERSON
The condition magician is moving
toward 50 and looking better
than ever. Heres how he does it
(and how you can do it too).
126 OVER-40 MUSCLE-
AND-HEALTH DIET
Jerry Brainum has the eating plan
that will help you build more mus-
cle through middle age and be-
yond.
142 HEAVY DUTY
Mike Mentzers Heavy Duty seminar continues, and its all
about training and gainingand intensity, of course.
154 ONLY THE STRONG SHALL SURVIVE
Bill Starr outlines his Big Three simplicity workout. Yep,
three exercises are all it takes to make spectacular gains in
every muscle group. Its as easy as one, two, three.
166 MACROBOLIC MOMENTUM
Gerard Dente, former competitive bodybuilder and
president of Maximum Human Performance, tells you how
to get lean without getting meanand build plenty of
muscle in the process.
184 HARDBODY
This month Kimberly Page shows why women are flocking
to gyms to pump iron. Hot body in the house!
210 IM RESEARCH TEAM
You may have seen it in The Precontest Bible. Or you may
have read all the positive buzz on the Web. Larry Pepes
SprayFlex innovation is taking bodybuilding by storm, and
some big-name pros are behind it. Check it out and pump
it up!
Lee Apperson and
Jennifer Micheli appear
on this months cover.
Hair and Makeup
Kimberly Carlson. Photo
by Michael Neveux.
Real Bodybuilding Training, Nutrition & Supplementation
Condition
Magician,
page 112
Only the Strong
Shall Survive,
page 154
Hardbody,
page 184
In the next IRON MAN
Next month we take a trip to the gym and analyze
exactly how the champs train to gain. Yes, we
reveal all of their secretswell, almost all of them.
Perfect form? Come on, they lie and cheat too.
Youve seen the videos. Well tell you why what
they do works and how you can make it work for
youwithout a truckload of roids. Then Pete
Siegel is going to blow your mind and blow up your
body with mental-muscle development. Sharpen
your mind, shape your muscles. Ron Harris will be
back too, with a big-biceps blueprint for getting
your peaks jutting skyward and your sleeves split-
ting at the seams. Oh, and, of course, well have
killer coverage from the pro-season opener, the
IFBB IRON MAN Pro, and another Hardbody pictorial
that will give your eyes a workout theyll never
forget. Watch for the magnificent May IRON MAN on
newsstands the first week of April.
Critical Mass,
page 52
DEPARTMENTS
Mind/Body,
page 220
30 TRAIN TO GAIN
Partial power, new hope for old muscles, T time and the
training secret thats better than steroids. (That got your
attention.)
52 CRITICAL MASS
Steve Holman discusses rowing and growing. Plus, info
on Arnold, cheat curls and X-Rep results.
58 NATURALLY HUGE
John Hansens advice on going from blah to built.
Theres lifting advice for fighters here too.
62 EAT TO GROW
Carb blocking (is it possible?), sweet salvation, remade
Gatorade and testing creatines credibility.
194 NEWS & VIEWS
Lonnie Teper and Ruth Silverman keep you up on whats
going down behind the bodybuilding and fitness scenes.
And Jerry Fredricks Hot Shots are here too. (Yes, laugh-
ing is a good ab workout.)
220 MIND/BODY CONNECTION
Randall Strossen, Ph.D., says, Dont worrywork out!
Well said. Dave Drapers Bomber Blast insight is here too,
as is Jack LaLannes at-home calf attack. Oh, and Gallery
of Ironmens title is Guns and Personality Ammo. Can
you guess who its about?
230 BODYBUILDING PHARMACOLOGY
Jerry Brainum brews up some controversy in his diatribe
on the worlds most popular drugno, its not Dianabol.
Think upper. He also discusses the pro-hormone ban and
a possible alternative to those popular pseudo-drugs.
238 READERS WRITE
Cover kudos (must be for that killer Arnold cartoon by
Ron Dunn), a Heavy Duty dis and another disbeliever
comments on X, lies and measuring tape.
10 Rules for
Delectable Delts,
page 102
WEB ALERT
For the latest happenings from the world
of bodybuilding and fitness, read the Hot
News at www.ironmanmagazine.com and
www.graphicmuscle.com.
Train to Gain,
page 30
Pump &
Circumstance,
page 200
Longevity was an obsession long before
Ponce De Leon searched the world for the
fountain of youth in the early 16th century.
And were still searching for it, although
some would argue that the bodybuilding
lifestyle is the closest thing to it. If we take
our shared love of the bodybuilding lifestyle
through to its logical evolution, we end up
understanding that health, both mental and
physical, is the true result of a lifelong addic-
tion to exercise, good nutrition and intelli-
gent supplementation.
This is IRON MANs fourth annual over-40-bodybuilding issue,
and its dedicated to providing the latest information to help you in
your quest for the fountain of youth. Weve gotten an amazing
amount of interest from our middle-aged and beyond readers. And
for our younger readerswho are rightly focused on getting bigger,
stronger and leanerits a window on the future.
We live in a time of new discovery and insight into the maximiza-
tion of our dynamic longevity. If you add myriad medical tests to
your overall bodybuilding lifestyle, you can create chemical bench-
marks to monitor the inevitable changes that occur. Please refer to
the November and December 03 and the January and May 04
issues of IRON MANfor Jerry Brainums Blood Simple series on
the blood tests that should be a part of everyones overall program.
You need to be proactive; the medical system in the United States
isnt geared toward prevention and anti-aging but rather toward
sickness. The systems idea of health is the absence of clinical dis-
ease. The IRON MANdefinition is not about being barely alive but
totally alive.
Last month I wrote about taking charge and being responsible.
Only you can do the things necessary for ensuring your longest
possible dynamic life span. You have a responsibility to yourself and
to those whom you love and are responsible for to live in a way that
honors both you and them. The goal is to take the middle years40
plusand change the peak into plateau with a gentle decline. All
you have to do is look around, and youll see what denial and ne-
glect do to the human body.
This month, as usual, Jerry Brainum brings a wealth of informa-
tion to the pages of IRON MAN with his Over-40 Muscle-and-
Health Diet, which begins on page 126. Also, the ageless Lee
Apperson, at 46, gives us all inspiration and the info to get the most
out of our workouts, nutrition and supplementation. David Youngs
interview with him, Condition Magician, begins on page 112.
Two things I know for sure: 1) that the bodybuilding lifestyle
augmented by preventive/anti-aging medicine is the closest we can
get to the fountain of youth and 2) that youre the only one who can
make it happen. No excuses, just do it!
Editors note: To contact John Balik, send e-mail to
ironleader@aol.com. Visit www.ironmanmagazine.com for the
latest bodybuilding news, contest results and training and nutrition
information.
John Baliks
26 APRIL 2005 \ www.ironmanmagazine.com
Founders
1936-1986:
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Publisher/Editorial Director: John Balik
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Publishers Letter
Prime-Time Muscle
SIZE MATTERS, SO
...partials performed
at the strongest point
on an exercises stroke
let you overload the
muscle and stimulate
growth
Partial Power!
Short movements are
creating big gains
A N A B O L I C A C T I O N S
I still remember the first time someone tried to sell
me on the value of partial repetitions, or partials. It was
in 1992 at Joe Golds World Gym on Main Street in
Venice, two legends of the sport that will be dearly
missed. The man trying to convince me was yet anoth-
er bodybuilding icon, Don the Ripper Ross. Id ob-
served him on the Hammer Strength behind-the-neck
press machine on the outside deck doing what looked
like less than half reps and asked him what the deal
was. Don explained that partials performed at the
strongest point on an exercises stroke let you overload
the muscle and stimulate growth. I gave that fair con-
sideration for about half a second before dismissing it
as hogwash. I knew that only a full range of motion is
productive for building muscle. After all, I was 22 years
old and had been published in bodybuilding magazines;
therefore, I knew everything there was to know already.
They say theres no fool like an old fool, but in my case,
at that age I took the cake.
Once I started heading toward my mid-30s, I be-
came far more open to fresh ideas, always operating on
the principle that they had potential merit unless proved
otherwise. Not long ago I was on the phone with pro
bodybuilder Art Atwood, who was excited about new
growth in his arms. Even though you wont find many
specimens on this earth as massive as Atwood, hes
always struggled to bring his arms up to par with his
overwhelming chest, shoulders and back. Art attributed
his new gains to doing a set of heavy partials after his
three standard work sets of each exercise. Immediately
something clicked. All those years Id been writing off
partials, but part of my subconscious always had some
curiosity about their worth. Now that Art was talking
about doing partials not exclusively but after regular
sets with a full range of motion, I was at last willing to
give them a try.
I tried them, and guess what? My ass is sore from
kicking myself so much. My pigheadedness made me
miss out on a training technique that probably could
have helped me put on substantially more muscle than I
have.
I knew it the first day I tried heavy partials on EZ-curl-
bar curls (a third of the way from the bottom up) and
also on cable pushdowns. I could feel the different type
of stimulation the heavier-than-normal weight, lifted
through just the strongest segment of the range of
motion, was providing, and instantly I sensed it would
lead to muscle growth. So for any of you who may have
heard all about partials but have never given them a try,
heres your go-ahead. Test-drive them the next time you
train. Youll be glad you did. And, Ripper, if you can
hear me up there, you were right and I was wrong.
Sorry I doubted you.
Ron Harris
Editors note: Power partials are also known as X
Reps. For more information, as well as photos taken
one month apart during a recent X-Rep training experi-
ment, visit www.x-rep.com.
N
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O L D O N H O L D
Studies show that manipulating
the volume of exercise has a tran-
sient effect on plasma testosterone
levels. What isnt known is how
exercise affects the 24-hour secre-
tion of testosterone. To correct that
deficiency, a study followed eight
men who completed three training
sessions separated by at least a
month.
1
The groups consisted of a
nonexercising control group, a mod-
erate-volume group doing 25 sets
total and a high-volume group doing
50 sets per workout. The actual
workout consisted of squats, bench
presses, leg presses and lat pull-
downs. Subjects rested 90 to 120
seconds between sets. Rep range
was five to 10 per set. The men had
their testosterone levels measured
every hour for 24 hours after each
session.
The high-volume group showed a
marked suppression of testosterone
levels over a 24-hour period. They
trained for an average of two hours
per session. The moderate-volume
group trained for one hour and
showed no adverse effects on
testosterone over the course of 24
hours. The results indicate that
theres a threshold of training beyond
which testosterone levels drop pre-
cipitously. In practical terms, they
mean that those who advocate
marathon workouts are probably
wasting their time. Jerry Brainum
1
Alemany, J.A., et al. (2004). 24-
hour serum testosterone concentra-
tions following acute moderate and
high-volume resistance exercise.
Med Sci Sports Exerc. 36:S238.
A new study examined the effects of endurance training on
muscle maintenance with advancing age.
1
Whats particularly
interesting about it is that it involved endurance exercise, which
isnt usually associated with maintaining much muscle.
Previous studies have found that in most people, leg strength
peaks at age 30, then remains stable until about age 50. At that
point strength decreases at a rate of about 12 to 15 percent
per decade. Older people show average strength levels of 20 to
40 percent less than people in their 30s. The decline in strength
is linked to a loss of muscle due to inactivity.
In the new study of endurance athletes, master runners, aged
40 to 88, showed no decline in leg strength until after age 70.
Those in their 70s had strength levels similar to runners in their
30s. Most impressive was the finding that the older runners
showed no loss of type 2 fast-twitch muscle fibersthe type
most associated with muscle strength and the type of muscle
fiber usually lost with advanced ageuntil they were in their
80s. Jerry Brainum
1
Tarpenning, K.L., et al. (2004). Endurance training delays
age of decline in leg strength and muscle morphology. Med Sci
Sports Exer. 36:74-78.
How exercise volume affects
your testosterone
New Hope for Old Muscles
T Time
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Muscle loss with age is not inevitable
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A N A B O L I C H O R M O N E S
I believe that there are
certain ways of performing
exercises that will provide
you with better and certainly
more lasting progress than
you get with steroids
secrets that can save you
years of wasted effort. Most
of them are for hardgainers.
If youre making good
progress from conventional
exercises, then you don't
need these ideas. If youre a
stubborn gainer like me,
youre in for a treat.
Lets talk about pecs,
which have always been
very stubborn for me. Most
conventional exercises just
dont give me results. I dont
care how many articles the
champs have written about
the value of heavy bench
pressesthat exercise
leaves my pecs cold.
Ive found a few exercis-
es, however, that can bring
out the most pec develop-
ment. A couple of the ideas came right from Vince Gironda.
Youll need a Smith machine (bench press with vertical
guides) and V-shaped dipping bars.
The key to the process is that your elbows must move
through their maximum arc during the exercise. So the more
you can employ movement that directly affects the elbows,
the more youre going to activate the pecs.
The first exercise in my stubborn pecs program is Smith-
machine bench presses. Set the stops on the machine so
the bar rests just on your neck. If the machine has preset
stops that leave the bar an inch off your neck, place a board
under the bench to achieve the neck touch. (Thats impor-
tant.)
Once youre under the bar, raise your feet off the floor and
keep them over your midsection. Its a natural relaxed posi-
tion that keeps your lower back flat on the bench and re-
quires that all the work comes from your pecs rather than
pressing from the floor with your legs.
Grip the bar with your hands slightly wider than shoulder
width. Youre going to keep your elbows as close to your
head as possible during this exercise, so youll need to rotate
your palms on the bar.
Slowly lower the bar until it touches your neck. Keep your
elbows as high as possible. Its an unnatural position for the
arms, but its necessary to ignite the clavicular pecs. Do six
reps without letting your elbows stray down toward your
torso. Force them to stay back.
The bar will start to slow down as you get tired, and the
pain will tempt you to let your elbows drift downward. Dont
do it. You want your pecs to do all the work. Theyll come
smoking out of their hiding place. After six full reps finish off
the set with six burns right down on your neck. Push the bar
up about six inches and let it come down on your neck
again. Remember, the machine stop will keep the bar from
crushing your Adams apple.
When you finish your last burn rep, you wont have
enough strength to do any-
thing but crawl out from
under the bar. If you dont
select a stop that sets the
bar actually touching your
neck, youll bang against the
machine stop during the
burns. You dont want that;
you want the stop to be
provided by the tension on
the clavicular pectoral tie-in.
Thats the secret.
Do a set of six reps and
six burns with a weight. Now
comes the bad news. With
little rest, decrease the
weight by 10 to 20 percent
and do another set exactly
like the first. Decrease the
weight again by 10 to 20
percent and do a third set.
You wont believe the pump
youll get in your upper pecs.
Now for the lower pecs.
Move over to the dipping
bars. Unfortunately, this
wont work very well if your
dipping bars are parallel. You
really need to have V-shaped bars like those Vince had in his
club. They start about one foot apart and end up three feet
apart. It makes a perfect apparatus for igniting growth in the
lower pecs. (If you dont have access to V-shaped bars,
wide-grip dips will have to suffice.)
Like the first exercise, this one has to be done in a specific
way in order to get the most from it. You reverse your palms
so you get a movement very similar to the one you got on the
Smith machine. The key again is to get those elbows moving.
Your palms arent completely reversed but sort of diagonal
across the bar so your elbows are out and away from your
torso. Hold your feet forward under your face. Your back is
rounded, not arched. Slowly lower to the very bottom of the
range. Dont cheat by doing half reps. As you lower your
body, let your elbows travel forward, not to the rear. Once
you hit bottom, slowly push your body back to the top while
keeping your elbows in the forward position.
All right, heres the key to making this exercise really effec-
tive: Dont go to full lockout and try to pull your arms togeth-
er. Youre trying to use the pecs-biceps connection more
than the pec-triceps connection.
Admittedly, this movement is unusual, but thats what
makes it so effective. Try to keep your arms together. Nothing
can pull those elbows straight but your pecs. Your triceps will
want to press your arms straight, but dont let them.
If you force the pecs to work in this fashion, you wont
believe how effective it is. Larry Scott
Editors note: Get All 33 of Larry Scotts reports. Thou-
sands of words of pure training inspirationa treasure! It
includes a three-ring binder and table of contents for easy
reference, all for the low cost of $87. Mention that you saw
this offer in IRON MAN and receive, free, the Larry Scotts
Peak Biceps DVD. Call (800) 225-9752 to order.
The Training Secret Thats Better Than Steroids
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Dipping for
triceps
mass is
much dif-
ferent than
dipping for
pec size.
Shoulder pain is one of the most
common problems in the gym, along
with low-back pain, knee pain and
elbow pain. There are many causes of
shoulder pain. Shoulder instability is
certainly a major cause.
Overstretched ligaments become
more uncomfortable during key move-
ments such as bench presses, pecs
deck flyes, dumbbell flyes and be-
hind-the-neck presses. Pain can be
generated from the stress on the
capsule and from the excessive work
of the rotator cuff, which is trying to
keep the ball centrally located in the
socket so it can move properly. There
can also be a tear of the cartilage ring
around the socket, which is known as
a SLAP or Bankart tear. That cartilage
ring serves several purposes: It deep-
ens the shallow socket a bit, and it
serves as an additional anchor point
for the capsule and biceps tendon.
You may be thinking, Thats inter-
esting, but what do I do about it? First, if your shoulder is
painful, you need to see a physician. Go to an orthopedic
surgeon (preferably one with sportsmedicine experience) or a
board-certified sportsmedicine-trained chiropractor (preferably
one with shoulder and weight-training clinical experience).
There are many causes of shoulder pain, and you need a
diagnosis to determine if you require additional tests or treat-
ment before you resume training.
Once you return to training, you must strengthen the rotator
cuff muscles, stretch the posterior capsule (back of the shoul-
der) and strengthen the muscles around the scapula. The
rotator cuff consists of four muscles that originate on the shoul-
der blade (scapula) and insert onto the upper-arm bone
(humerus). Their function is to pull the ball down away from the
roof of the shoulder (acromion) to provide enough room for the
ball to move. They also pull the ball to the center of the socket
for optimum movement of the shoulder. If the rotator cuff is
strong, the ball slides forward less, and it can also help protect
the ball from stretching and pushing against the cartilage ring.
Sometimes, just strengthening the rotator cuff alone is enough
to enable a trainee to keep training without surgery.
You can easily strengthen your rotator cuff with a few key
exercises. All three can be performed by lying on your side on
a bench. The first is a rear-delt exercise. While lying on your
side and holding a light dumbbell in your free hand, point your
nearly straight arm up at the ceiling. Lower your arm across
your chest, and then raise it to the starting position. (Thats also
known as a lying flye.)
For the next exercise, lie on your side again, but this time
keep your upper arm against your side with your elbow bent at
90 degrees. Hold a light dumbbell. Start with your forearm
against your abdomen and then try to raise the dumbbell while
keeping your upper arm anchored. Your forearm wont rise very
far, as its limited by the shoulder anatomy. Return the weight to
the starting position.
For the third exercise put your arm down against your side
as if you were trying to place your palm against the outside of
your thigh. Keeping your elbow straight, raise your arm a quar-
ter of the way (45 degrees), as if you were performing half of a
lateral raise. Once you reach the halfway point, lower your arm
back to your side.
Perform three sets of 10 reps and add weight on each
exercise every two weeks or so. Its not necessary to do high
reps. As you become stronger, you will actually lower the reps
to six to eight. The rotator needs to be strong. It is often mis-
takenly said that it needs endurance. The cuff needs to be able
to contract powerfully (for a small muscle group) at the time of
demand on the shoulder.
Ill have more on shoulder rehabilitation, including stretching
for weight trainees, in future columns. Joseph M. Horrigan
Editors note: Visit
www.softtissuecenter.com for
reprints of Horrigans past
Sportsmedicine columns that
have appeared in IRONMAN.
You can order the book,
Strength, Conditioning and
Injury Prevention for Hockey
by Joseph Horrigan, D.C., and
E.J. Doc Kreis, D.A., from
Home Gym Warehouse, 1-
800-447-0008 or at
www.home-gym.com.
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S P O R T S M E D I C I N E
More Ball-and-Socket Sensibilities
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Overstretched ligaments become more uncomfortable during key
movements like dumbbell flyes.
If your shoulder is painful when you bench,
you need to see a physician.
Catabolic Conclusions
Researchers have arrived at
contradictory conclusions con-
cerning the effect of combining
aerobic exercise and weight
training. Most studies, however,
show that using a program that
features both types of exercise
results in blunted muscular
strength and size gains. The
reason: Aerobics and weight
training lead to physiological
changes in muscle structure that
more or less cancel each other
out.
For example, weight training
leads to increased muscle con-
tractile protein synthesis, result-
ing in greater strength gains.
Aerobic exercise blocks that
effect. Weight training doesnt
affect mitochondria, the struc-
tures in cells where energy is
produced and fat is oxidized.
Aerobics increases both blood
delivery to muscle (providing
oxygen to spark energy produc-
tion) and mitochondrial activity.
To develop maximum fitness
and a favorable body composi-
tion, you need to do both kinds
of exercise. The question is how to incorporate aero-
bics with weight training without sacrificing hard-
earned muscle.
A new study provides some hints.
1
It featured 16
men who were divided into two groups, each em-
ploying a different style of aerobic exercise. One
group did high-intensity interval training, character-
ized by alternating periods of high- and low-intensity
exercise. The other group did the usual style of
steady-state aerobics, using the same level of intensi-
ty throughout the workout. The aerobic sessions
lasted about 40 minutes.
After completing the aerobic exercise, the subjects
did a weight workout consisting of bench presses
and leg presses, four sets of each with a weight equal
to 75 percent of their one-rep maximums. The men
rested various lengths of time after the aerobics
four, eight or 24 hours. Leg press strength was com-
promised four and eight hours after aerobics but not
24 hours. Since the aerobics consisted of stationary
cycling, only lower-body strength was affected.
The study confirms conventional bodybuilding
practice that training legs on the same day you do
any type of aerobics affecting the leg muscles will
adversely affect leg strength. The obvious solution is
to wait a day after doing aerobics to train your legs.
Jerry Brainum
1
Sporer, B.C., et al. (2003). Effects of aerobic
exercise on strength performance following various
periods of recovery. J Strength Cond Res. 17:638-44.
When to do aerobics so
you dont lose muscle
L E A N M A C H I N E
You Cant Flex Fat
Does having excess bodyfat adversely affect muscular gains?
That was the focus of a recent study featuring 140 normal-weight
and 81 overweight men and women who hadnt trained in more
than a year.
1
They began training twice a week for 12 weeks, doing
one-arm biceps curls. The researchers adjusted the training re-
sponses for bodyweight and initial
values and found that the normal-
weight group had made better
gains than the overweight
group. That led them to
conclude that theres
something about being
fat that hinders muscular
gains. Jerry Brainum
1
Kelsey, B., et al.
(2004). Adiposity alters
muscle strength and
size responses to resis-
tance training in healthy
men and women. Med
Sci Sports Exerc.
36:S352.
Does bodyfat affect
muscle gains?
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Cardio after leg
training? Bad idea
if you want more
muscle.
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Proportion and symmetry over size
years of competing and at nearly the same
bodyweight I reached in my early 20s. What
changed were my proportions, definition and
body lines achieved by paying attention to little
details. My quarterly publication is all about
how I did that.
Building the Body is about how to train for
your entire lifetime. As I get older and continue
to train, I learn more about how to do it. Ive
learned from the mistakes Ive made. A theory
in psychology called Harlows error factor says
that every action you take is a mistake. Its just
that successful behavior result in fewer errors
than behavior that produces undesirable re-
sults. One-trial learning is relatively error free.
The trial and error of everyday life and training
are filled with wrong choices, which, if were
smart, we learn from and so avoid the same
mistakes next time around.
I dont know everything about training, but I know a hell of a
lot because Ive been doing this for a long time. I know lots
about injuries because Ive suffered many of them and have
learned how to treat and live and train with them. It pains me
to read some of the dangerous training techniques advocated
in the muscle magazines. I know where that leads because Ive
been there. Its gratifying to lift heavy poundages, to succeed
with more weight, but in the long run where does it lead? Many
of the strength athletes of the past have ended up with crip-
pling injuries.
True, some bodybuilders are better equipped for heavy
training than others. Guys like Mike Mentzer and Casey Viator
were naturally strong, but even they suffered injuries. Others,
like Ronnie Coleman and Jay Cutler, keep getting stronger and
bigger. But the body does have a limit, and if you
continually use heavier and heavier weights, youll
learn where that limit is. And it will be accompanied
by injury. Ask Dorian Yatesa great physique forced
into retirement by severe injury. Training to failure isnt
a formula for success.
The truth, Ive discovered, is that you dont have to
lift enormous weights to grow muscle. By stretching
between sets and using stricter form and slower
negatives, I get an incredible pump. Numbers are an
abstraction, especially to muscles. Your body doesnt
know the absolute weight of what you lift; it recog-
nizes only how heavy it feels. Beginners and aging
bodybuilders need to realize how dangerous heavy
lifting in nonstrict form can be. Chances are youll
never look like the top contenders in todays Mr.
Olympia. Of course you can improve, but be realistic
and train with intelligence. If that makes sense to you,
consider subscribing to
Building the Body
Quarterly. And if it
doesnt make sense
now, it will later.
Frank Zane
Editors note:
Learn more about
Zanes unique goods
and services by visiting
www.frankzane.com.
In the autumn of 1998 I began publishing
Building the Body Quarterly. It started as a
newsletter (you can read the first five issues
online at www.frankzane.com/newsletter.htm)
and has expanded into a small magazine, sort
of like the original Iron Man but without paid
advertising. I write the entire publication my-
self, with perhaps one or two articles by
people who know what theyre talking about.
Its filled with information about training, nutri-
tion and bodybuilding psychologywhat you
might call a grass-roots publicationand
addresses the question: How can I develop a
Zane-like physique?
I consider my claim to fame to be twofold:
1) Im the leanest guy ever to win the Mr.
Olympia (190 pounds at 59); and 2) Im one
of the few people ever to beat Arnold
Schwarzenegger (at the 68 IFBB Mr. Universe). Its precisely
because of those two facts that people come to San Diego to
train with me in my Zane Experience program. They cant
identify with the 250-pound-plus physiques that fill the pages
of todays muscle mags. My clients relate to the look I made
famous. Maybe they think its easier to attain (it aint), but its
certainly more healthful and more appealing to the general
public.
Now, if youre looking to get big in a hurry, read no further.
Im not going to tell you how to do that, and neither is my
publication. A quality physique takes a lifetime of training.
Quickly acquired muscle mass has no time to plan its precise
location on the body, and proportion can go quickly askew.
Some of todays top competitors have made it to the interna-
tional level in a half dozen years. I won the Mr. Olympia after 17
Building the Body
P R E V E N T I O N
Exercise and Cancer Answers
Prostate cancer is the number-two killer of men, just after lung
cancer. Several studies have shown that exercise appears to offer
preventive effects against the disease. Most studies attribute that to a
decrease in testosterone induced by exercise (usually endurance
training). Although the finding is still controversial, testosterone is in
fact linked to prostate cancer. Some scientists believe that testos-
terone itself isnt the villain but rather dihydrotestosterone (DHT), the
testosterone by-product linked to acne and male pattern baldness.
A recent study has identified another mechanism.
1
Researchers
found that exercise enhances the function of a gene in the body called
P53, which is known to kill cancer cells by arresting the growth of
tumors and promoting their suicide, a process called apoptosis. When
the blood serum after exercise was analyzed,
apoptosis in prostate cancer cells increased by
371 percent, and P53 protein increased by 100
percent. Thus, exercise can help prevent prostate
cancer by upgrading the bodys innate defense
system against tumor formation.
Jerry Brainum
1
Pak-Shan, L., et al. (2004). Exercise alters the
IGF axis in vivo and increases P53 protein in
prostate tumor cells in vitro. J App Physiol. 96:450-
54.
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Growth Factors and Muscle Subtractors
Myostatin, IGF-1 and your workouts
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E X E R C I S E S C I E N C E
Myostatin, a protein discovered by scientists at Johns
Hopkins Medical School in 1997, prevents muscular growth.
It also works in concert with cortisol and thyroid hormones to
increase muscle catabolism, or the breakdown of muscular
tissue. Insulinlike growth factor 1 (IGF-1), so named because
it has a structure similar to that of insulin, provides potent
anabolic effects in muscle, just as insulin does. A condition
that favors a decrease in myostatin with an increase in IGF-1
should result in increased muscular growthshouldnt it?
A recent study examined the relationship between myo-
statin, IGF-1 and muscular growth.
1
The study featured two
groups of men. Group one trained all the major muscles of the
body, while group two trained only their biceps. The subjects
trained twice a week for 10 weeks. The hypothesis was that
training a larger percentage of muscles would lead to greater
levels of growth-promoting hormones, in this case IGF-1. In
light of recent studies examining the effect of weight training
on myostatin, the authors figured that myostatin levels would
decrease.
Both programs led to significant increases in muscular
growth of the biceps, but neither group showed any changes
in IGF-1. The researchers were measuring systemic release of
IGF-1, but its also produced locally in muscle, which appears
to account for its anabolic effects in muscle. The fact that
both groups showed significant decreases in myostatin levels
underscores other findings indicating that weight training is an
effective natural myostatin inhibitor. Interestingly, both
groupsthose doing the isolated biceps exercises and those
training their entire bodieshad about the same decrease in
systemic myostatin.
Another study, involving rats as subjects, found that a high-
protein diet leads to a greater production of myostatin.
2
At the
same time that myostatin is increasing, so is another factor,
called myogenin, that would normally promote muscle
growth. The increase in myostatin cancels
the effects of myogenin. Does that mean
that those who seek more muscle growth
are working against themselves if theyre on
a high-protein diet?
Not at all. The increase in myostatin is
only a small part of the picture. Other hor-
mones also increase. Exercise generates
localized production of IGF-1 in the muscle,
which would cancel myostatins inhibition of
muscular growth. In fact, protein is the
primary nutrient that regulates IGF-1 pro-
duction.
Another study looked at two types of
exercise to figure out which produced the
greatest response of IGF-1 release.
3
Twen-
ty-four male subjects divided into two
groups exercised three days a week for six
weeks. The first group used pure strength
training with maximum muscular contrac-
tions. The second used a combination
program involving maximum contractions
and ballistic and stretch exercises.
Those in the strength-only group
showed a 475 percent increase in IGF-1
mRNA, while those in the combo group
showed a 135 percent increase. Since the
combo group used lighter weights, this
study shows that a primary impetus to
increased IGF-1 release is exercising with
heavier weights. Jerry Brainum
1
Walker, K.S., et al. (2004). Resistance
training alters plasma myostatin but not
IGF-1 in healthy men. Med Sci Sports
Exerc. 36:787-93.
2
Koichi, N., et al. (2004). A high-protein
diet stimulates myostatin mRNA expression
in rat skeletal muscles. Med Sci Sports
Exer. 36:S193-S194.
3
Necker, A., et al. (2004). IGF-1
responses in human muscle to strength
training. Med Sci Sports Exerc. 36:S184. N
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Heavier weights
increase IGF-1
release, and
thats a key
growth factor.
Q: Is the rowing exercisebarbell or dumbbella
contracted-, stretch- or midrange-position move-
ment for the back?
A: Positions-of-Flexion protocol classifies one-arm
dumbbell rows (arm angled away from the torso) as a
stretch-position exercise for the midback. Your palm
should face in at the bottom of the rep, with the weight at
the centerline of your body for maximum stretch. Rotate
your hand so your palm faces back as you pull the dumb-
bell up, with your arm angled slightly away from your side.
If you row with your arm close to your torso, palm facing in,
it becomes more of a contracted-position exercise for the
lats, similar to undergrip rows or undergrip pulldowns.
Rotating your hand to a palm-back position at the top
should help prevent that.
Bent-over barbell rows place the midback in its contract-
ed position; however, its a contracted-position exercise
with muscle synergybiceps and lats helpso you could
classify it as either a midrange- or contracted-position ex-
ercise for the midback. (Confused? The routine that follows
should help clear it up.) Once again, your arms should be
angled away from your torso. If you pull your arms in or do
the movement with an undergrip, it becomes a contracted-
position exercise for your lats.
You may be wondering why one-arm dumbbell rows can
be a midback stretch-position exercise but bent-over bar-
bell rows cant. Arent they pretty much the same move-
ment? Yes, with one major exception: The one-arm
dumbbell row puts the resistance at your torsos midline
when your arm is straight. Thats the stretch position for
your midback. With a barbell your hands are fixed at
greater than shoulder width, so you never get a complete
stretch in your midback.
The fixed hand position on barbell rows lets you get a
complete contraction at the top of the movement if your
arms are angled away from your torso and you squeeze
your shoulder blades together. Thats hard to make hap-
pen on one-arm dumbbell rows because the unilateral
movement prevents complete midback contraction at the
top. Your torso rolls away from the dumbbell as you lift it
toward your torso.
Got all that? Its a lot to grasp, so dont feel bad if you
dont. Lets review. One-arm dumbbell rows are classified
as a stretch-position movement for the midback. Start with
your arm extended and your palm facing in; rotate your
hand so your palm faces back at the top. That should keep
your upper arm away from your torso and keep your mid-
back muscles engaged rather than your lat. Bent-over
barbell rows are a contracted-position exercise for the
midback even though you get muscle synergy from the bi-
ceps. (You can use it as a midrange exercise as well.) Once
again, keep your arms angled away from your torso so you
can contract the midback muscles at the top.
To get the best of both worldsstretch and contraction
in one movement, you can do two-arm dumbbell rows with
your chest supported. You must, however, use a resistance
that lets you turn your hands to a palms-facing position at
the bottom and then rotate them to a palms-back position
at the top as you pull the bells out to your sides, forcing
your arms out and away from your torso and squeezing
your scapulae together. That can be hard to coordinate for
some trainees, so it may be best for those with weak backs
to do one exercise for stretch and one for contraction. Or
check the machine selection at your gym. Some rowing
machines, like Hammer Strength, start with the handles
narrow, and they move apart as you pull. That makes for a
great stretch-and-contracted-position combo exercise
more controlled than the two-arm dumbbell row.
To help clarify, heres a good full-range POF back rou-
tine that works each position with one exercise. (Note: S =
stretch, M = midrange and C = contracted.)
Lats
Wide-grip chins or pulldowns (M) 2 x 8-10
Dumbbell pullovers (S) 1 x 8-10
Undergrip rows (C) 2 x 8-10
Midback
Bent-over barbell rows (M) 2 x 8-10
One-arm dumbbell rows (S) 1 x 8-10
Bent-arm bent-over laterals (C) 2 x 8-10
Upper traps
Forward-lean shrugs (S&C) 2 x 8-10
Some people can do behind-the-neck pulldowns with-
out problem, which is what I used to recommend as a
midrange exercise for midback; however, that exercise can
cause rotator-cuff impingement in some. The bent-over
barbell row is a safer alternative for mostand even better
is a row machine with chest support. As mentioned above,
barbell rows do place the midback in its contracted posi-
tion, but theres also muscle synergy, so it can work as a
midrange movement too.
If your back isnt a weak point, you can eliminate bent-
Steve Holmans
Critical Mass
Rowing and
Growing
Keep your arm angled away from your torso for more
midback stimulation. If your arm moves close to your
torso, your lats get in on the action.
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over barbell rows from the above routine, as your midback
does get midrange work during lat exercises like pulldowns
and chins. Heres an example of a streamlined back routine
for those who dont need special focus on that area:
Lats
Wide-grip chins or pulldowns (M) 2 x 8-10
Machine pullovers (S&C) 2 x 8-10
Midback
Midrange covered with lat work
Chest-supported bent-over
dumbbell rows (S&C) 2 x 8-10
Upper traps
Forward-lean shrugs (S&C) 2 x 8-10
Q: Im really impressed with the gains you and
Jonathan [Lawson] made using X Reps. My question
is, Will X Reps work for a superhardgainer like me?
A: If my results are any indication, the answer is yes. Re-
member, Im a hardgainer, and X Reps did excellent things
for my size and muscularity in only one monthand thats
after 30 years of training. Realize that the biggest reasons
someone is a hardgainer include low neuromuscular effi-
ciency (below average nerve-to-muscle connections) and
endurance-oriented muscle structures (even many of the
fast-twitch fibers have more endurance). X Reps can im-
prove both of those deficiencies significantly.
X Reps extend any set, so in that regard they provide a
slight endurance component, which is exactly what
hardgainers endurance-oriented muscles need. A standard
eight-rep set to failure, using a one-second-up/one-sec-
ond-down rep speed, lasts 16 seconds (eight reps times two
seconds). Thats not enough tension time to trigger growth
in endurance-oriented muscles; however, you can extend
that by five to eight seconds with X Reps, taking the total
tension time of the set past the important 20-second mark.
Twenty seconds is considered by many scientists to be an
ideal time for maximum hypertrophic stimulation in any
one set. Why not just lighten the weight and do more reps
so you reach 20 seconds? Because that wouldnt overload
the optimal spot in the exercises stroke for fast-twitch-
fiber overload. Thats why X Reps are so important. Short
pulses at that key spot force the muscle to continue firing,
even after nervous system fatigue. So X Reps extend the
tension time on your musclespast the 20-second mark
and gradually build better nerve-force capabilities, or
neuromuscular efficiency. Youve just hurdled your way
past two hardgainer roadblocks to more mass with X Reps.
And if you combine drop sets with X Reps, you can get
an even better hardgainer-specific workoutextending
the set up to 40 seconds without overtaxing recovery abili-
ty, something hardgainers tend to have less of than average
trainees. We include X-Rep drop sets in many of the pro-
grams in The Ultimate Mass Workout for that very reason,
usually on contracted-position exercises. Its a good, solid
muscle-building strategy, whether youre a hardgainer or
not.
Q: I want to use X Reps on barbell curls, but I cant
figure out the best spot. Where should I put the X
Reps when I cant get any more full reps?
A: Barbell curls are tricky because there isnt a whole lot
of resistance at the point where your biceps can generate
maximum force, which is just above the arms-extended
position. You want to pull the bar up to between the point
at which your arms are straight and the one at which
theyre bent at 90 degrees. The leverage shift due to the arc
on which the bar travels makes that awkward, perhaps
impossible.
I suggest you do cable curls with a straight bar. You can
do one set of barbell or dumbbell curls to failure, rest a
minute, then go to the low cable and rep out with curls
there. When you cant get another rep, curl the bar up to
the X spot and pulse in about a five-inch range. It will be
much easier to incorporate X Reps on cable curls because
the cable provides continuous tension and better leverage
near that max-force-generation point.
Incidentially, that X spot, below the middle of the stroke,
is the point most stressed when you do cheat barbell curls.
A backward lean with a heave puts the pressure right
where the biceps are strongest. That may be the reason
Arnold got such great gains from cheat curlshe was over-
loading that critical sweet spot where maximum force gen-
eration occurs. X Reps enable you to do that without the
danger of heaving or jerking heavy weights. Visit www
.x-rep.com for more information, Q&As and e-newsletters.
Steve Holmans
Critical Mass
S t e v e Ho l ma n
i r o n c h i e f @a o l . c o m
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New! The sharp black POF T-shirt with the original
classic logo emblazoned in gold can give you that mus-
cular look youre after. See page 179 for details.
Editors note: Steve Hol-
man is the author of a num-
ber of bodybuilding
best-sellers, including Train,
Eat, Grow: The Positions-of-
Flexion Muscle-Training
Manual. For information on
the POF videos and Size Surge
programs, see page 173. For
information on Train, Eat,
Grow, see page 83. Also visit
www.x-rep.com. IM
Extending a set via X Reps and/or drop sets is the best
way to get at those fast-twitch fibers with more of an
endurance component.
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Q: My wife and I are big fans of the fitness world,
and we have some questions. How do normally built
people (male and female) go from slightly
overweight and out of shape to cut? Now, remember,
we have limited incomes, not a lot of time and four
children; however, my wife and I are in dire need of
more energy and better health. Can you offer some
advice? Also, for a male, are there any safe steroids?
Ive been working out for years but cant put on
mass. Now that Im in my early 30s, Im gaining
weight rapidly but in the wrong areas.
A: Changing your appearance through exercise and
nutrition is usually a gradual change as opposed to a drastic
one. The first step is to begin a program that focuses pri-
marily on weight-resistance training so you develop muscle
tissue. That applies to both men and women. When you
add some appreciable muscle to your frame, youll dramati-
cally change the look of your physique, as well as your
metabolism, for the better.
In addition to your training program, you need to exam-
ine your nutrition. If youve been eating like the average
person, you need to make some big changes for maximum
gains. The diet you follow, even more than the training,
affects your appearance. You mentioned that you have a
busy lifestyle, but eating correctly and following a serious
training program dont have to be life-altering. You just
have to become more organized. Youll make the best
progress by eating six small meals per day as opposed to
two to three big meals. I always recommend eating three
whole-food meals along with three protein or meal re-
placement drinks. Thats the most convenient for most
people. It will probably be a big change for you, but youll
adjust fairly quickly if youre consistent.
As for your training program, you can make outstanding
progress by training three or four days a week for 60 to 90
minutes each time. You mentioned that youve been work-
ing out for years but cant put on any mass. The key is to
make each workout progressive. Push yourself to use more
weight, do more repetitions or make the workout harder in
some way. If you dont demand more from your muscles at
each and every workout, they wont respond and wont
grow. The body doesnt want to
change; it prefers to stay the same. If
you want bigger muscles or more
strength, you need to demand it
from your body.
In regard to your question about
safe steroids, there really is no such
thing. Anabolic steroids are power-
ful drugs, and, like all drugs, they
carry the possibility of side effects.
Youre only in your early 30s, which
is not old at all, especially in the
world of bodybuilding. Using the
right training and nutrition pro-
grams will let you get into fantastic
shape and continue looking great
throughout your lifetimeand you
wont need any drugs. Dont buy into
the notion that youre getting old
just because youre over 30. Chrono-
logical age is only a number, and
youll discover that following a
fitness lifestyle will dramatically
push back the clock when it comes
to changing your appearance.
Q: Im an amateur fighter
who wants to get stronger so
that my wrestling game will
improve, and I also want to look
good. Is it best to work each
muscle three times a week or
two times a week but more
thoroughly? I dont see how I
can get big only working each
bodypart once a week, but if
you say it works, Ill try it. I also
need to do other things while
training, since Im an amateur
fighter. At the moment I do
Blah to Built
Mr. Natural Olympia John Hansens
Naturally Huge
You must demand more from
your muscles on a regular
basis, or they wont change.
I
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y

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e
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:

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l
s
h
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h
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t
eight to nine sets per bodypart
four exercises, two sets each, or
three exercises, three sets each. I
use the most weight I can for
eight to 12 reps. I train each
bodypart once Monday through
Thursday and concentrate on
building strength and size. Then
on Saturday I do one exercise for
each bodypart, but I do that set to
failure while dropping the weight
until I cant do any more. Thats
more for stamina and definition.
Im working each bodypart two
times a week, but my muscles
arent getting extremely sore. Do
you have any advice for me?
A: It sounds as if youve got a pretty
busy schedule with your martial arts
training and cardio in addition to the
weight work. You must take that into
account when designing a bodybuild-
ing program.
You mentioned that youre training
for strength and size during the week
and for stamina and definition on the
weekend. You cant train for muscle
definition, as that depends on the
amount of bodyfat over the muscles.
Definition comes from a good nutri-
tion plan. As for muscle stamina, you
can achieve it through weight train-
ing, but Im sure youre developing
muscular endurance (as well as over-
all stamina) through your extensive
martial arts training.
I was a big Bruce Lee fan when I
was younger, and I remember that he
used weight training in his workout
program. Bruce weight trained for
more practical purposes than devel-
oping his muscles. He was concerned
with building strength and power to
increase his martial arts skills.
Lee did a limited number of basic
exercises, using weights to strengthen
the areas of his body that would make
him more powerful when he punched
or kicked an opponent. He was careful
not to overdevelop his muscles be-
cause he didnt want to limit his range
of motion or flexibility. He did a lot of
isometric exercises with weights to
develop his tendons and power.
If youre using weight training to
build more muscle mass and strength,
you can probably train each bodypart
more often than once a week. A good
routine would be a three-days-
on/one-day-off schedule. Since youre
using a limited number of sets for
each bodypart, I think the workout
sessions can still be fairly short, and
you should develop more muscle
mass and strength with that program.
Heres how I suggest you split your
body:
Day 1: Chest and arms
Day 2: Thighs and calves
Day 3: Shoulders and back
Day 4: Rest
You also asked about why youre
not getting sore from your weight-
training sessions. That tells me your
muscles have adapted to your work-
outs. If you increase the intensity
(more weight or more reps with the
same weight) each time you train,
youll probably get sore; however, you
may not wish to get too sore due to
your other activities. I have a friend
who competes in judo, and he had to
cut back on the intensity of his weight
training because he cant practice
judo when his muscles are extremely
sore.
Remember to take all of your train-
ing into account when you design a
weight workout. Even if youre getting
enough rest for each bodypart, you
have to look at the stress that youre
putting on your body in your daily
workouts. The martial arts training
and the cardio cut into your recupera-
tion, so you might have to weight
train less often than Ive recommend-
ed here. Give it a try and see how it
works.
Editors note: John Hansen has
won the Natural Mr. Olympia and is a
two-time Natural Mr. Universe win-
ner. Visit his Web site at www
.naturalolympia.com. You can write to
him at P.O. Box 3003, Darien, IL 60561,
or call toll-free (800) 900-UNIV (8648).
His new book, Natural Bodybuilding,
is now available from Human Kinetics
Publishing. IM
Mr. Natural Olympia John Hansens
Naturally Huge
N
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J o hn Ha ns e n
J o hn@Na t ur a l Ol y mpi a . c o m
*Excludes Pumptech and NO2. These statements
have not been evaluated by the Food and Drug
Administration. These products are not intended
to diagnose, treat, prevent or cure any disease. Call
1-800-477-4462 or visit www.gnc.com for the GNC
location nearest you. 2005 General Nutrition
Centers, Inc. May not be available outside the U.S.
www.gnc.com
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L O W - C A R B D I E T
EAT TO
Carb Blocking
A hill of beans? Not so fast; new studies
suggest they may workfor certain carbs
Although still a matter of fierce
contention among scientists, low-
carbohydrate diets appear to be the
most effective eating plan for the ma-
jority of people seeking to lose ex-
cess bodyfat. The consensus, based
on most recent studies, is that on a
calorie-by-calorie basis, people lose
more fat when they eat fewer carbs
than they do on either lowfat or re-
duced-calorie diet plans. On the
other hand, recent long-term studies,
lasting more than six months, show
that the weight loss on various diets
is similar.
Frequent dieters say that low-carb
diets are easier to follow, since they
feature more fat and protein, which
are potent appetite suppressors.
From a bodybuilding standpoint,
getting more protein helps prevent
lean-tissue loss.
Even low-carb diets require
willpower,
however. What would make low-carb
dieting easier is some kind of sub-
stance that enabled you to eat more
food with relative impunity.
Some research shows that supple-
ments known as carb blockers may
fill the bill. Back in the 1940s scien-
tists discovered that white kidney
beans contained a protein that
blocked the activity of alpha-amylase,
a digestive enzyme that breaks down
starchy carbohydrate foods, such as
bread, pasta, potatoes, riceeven
beans.
Alpha-amylase begins to work in
the mouth, where parotid glands se-
crete salivary alpha-amylase in re-
sponse to starchy carbs. It converts
the longer-chained starch into the
simple sugar maltose. But since food
remains in the mouth only briefly, that
initial process accounts for only about
5 percent of total starch digestion.
The major digestive activity occurs
in the upper intestine, where pancre-
atic cells squirt far larger
amounts of
alpha-
amy-
lase. By
the time
starch
reaches
the lower
portions of
the small
intestine, its
been convert-
ed into glucose,
the most elemen-
tal sugar and the
only type that circulates
in the blood. The idea
behind carb blockers,
originally known as starch blockers (a
more accurate term, since they only
work on starch), was to nullify the
effect of alpha-amylase, thereby
inhibiting the absorption and uptake
of starch-based carbs.
Starch-blocking supplements first
appeared on the commercial market
in the early 1970s but soon fell out of
favor. They did work as advertised
outside the body, in a test-tube envi-
ronment, but they were too weak to
show any kind of effectiveness in the
human body. Researchers at the
Mayo Clinic synthesized a far more
potent version. It was stable in the
hostile environment of the gastric and
intestinal areas, which enabled it to
reach the site where alpha-amylase
degrades starch in the upper in-
testines.
The Food and Drug Administration
ordered the removal of starch block-
ers from commercial sales in 1983,
based on research indicating that the
products didnt work as advertised.
Recently, though, the Mayo Clinic
work of nearly 30 years ago resur-
faced, a result of the renewed popu-
larity of low-carb diets, and the more
potent bean extracts again appeared
on the market.
An initial study of the new carb
blockers showed that 1,000 mil-
ligrams of the extract could block
2,250 starch calories, an amount
equal to a pound of pasta or an entire
loaf of bread. The new extract sur-
vived passage through the formidable
barriers of the gastrointestinal tract,
retaining 70 to 80 percent of full
potency. It acted only on alpha-
amylase, not affecting any other
digestive enzymes.
www.ironmanmagazine.com \ APRIL 2005 63
Nutrition With a Get-Big Mission
GROW
Subsequent studies, nearly all of
which were sponsored by the primary
company distributing the improved
bean extract, had impressive results.
In one experiment human subjects on
the carb blocker showed 57 percent
less starch absorption than those
taking a placebo or inactive sub-
stance. Other studies indicated a
lower glucose response, pointing to
decreased carb uptake from starch-
based meals.
It appeared that the carb blockers
had finally been perfected, but the
supplements still provoked serious
criticism. Some pointed out that
starch-based carbs arent the primary
cause of obesity; the true culprit is
simple sugars, which provoke a huge
insulin release, particularly when not
packaged with some form of fiber.
Excess insulin not only promotes
bodyfat synthesis but also inhibits fat
oxidation while promoting hunger,
leading to a vicious cycle of more
calorie intake.
Starch-based carbs were formerly
thought to be just like other complex
carbs, which were considered the
healthiest carb form because their
structure required longer digestion
time and provoked far less insulin
release. While thats true for most
forms of complex carbs, the advent
of the glycemic indexa measure of
how rapidly foods reach the blood
showed that not all of them act the
same way in the body. The faster the
carb gets into the blood, the greater
the release of insulin.
The glycemic index exposed some
complex carbs as nothing more than
disguised forms of simple sugars,
entering the blood as rapidly as
simple carbs. Among those that
turned out to be high-glycemic, or
rapidly absorbed, were pasta, baked
potatoes, bread and white rice. Tak-
ing a carb-blocking supple-
ment prior to eating such
foods should blunt the high
insulin response that would
normally follow. The net effect
should be greater fat loss.
Thats precisely what a few
initial studies confirmed. The
problem was that most did
not get published in reputable
medical journals, and they
were sponsored by marketers
of carb-blocking supple-
ments. That didnt mean that
the studies were tainted, just
that they didnt meet scientific
standards.
Adding to the problem were
inflated claims for the new carb
blockers. Some ads didnt mention
that the supplements blocked only
starch-based carbs, leading unwary
consumers to believe that they
blocked all carbs. Since that wasnt
true, those who stuffed themselves
with simple-sugar foods after using
carb blockers would conclude that
the supplement was just another
ripoff.
The hyperbole eventually attract-
ed the attention of the FDA. On
October 22, 2004, the FDA sent
warning letters to several compa-
nies that market carb blockers,
cautioning against the inflated
claims for the products and indicat-
ing that no proof of effectiveness
backed up such claims. The word-
ing of the letters suggests that the
FDA is basing its warning on the
original starch blockers of the
1970swhich didnt work as
advertised.
The solution is simple. The com-
panies that make and distribute the
new bean-based carb blockers
need to sponsor a double-blind,
placebo-controlled study and
publish in a reputable medical journal.
If the study shows that the carb
blockers work as advertised, that
should get the FDA off their backs. It
may also behoove the companies to
revert to the former name, starch
blockers, which more accurately
reflects the function of the supple-
ments.
In order to work properly, carb
blockers must be taken 10 to 15
minutes prior to a meal containing
starch or during the meal itself. The
supplements are specific for the
alpha-amylase enzyme and wont
adversely affect the uptake of other
nutrients. By the way, undigested
starch is a favorite delicacy of intesti-
nal bacteria. Youll recognize that by
the increased level of intestinal gas.
Eating additional sources of fiber,
however, should keep things moving
along nicely. Jerry Brainum
The companies that make and
distribute the new bean-based
carb blockers need to sponsor a
double-blind, placebo-controlled
study and publish in a reputable
medical journal.
Eat to Grow
C H E A T D A Y
Dieting can be a challenge to those
of us with a sweet toothwhich in-
cludes just about everyone. You can
get through only so many meals of
chicken or fish and broccoli before you
start salivating at the thought of candy,
cookies, ice cream and other foods
that will surely sabotage your fat-loss
goals. Normally, your two choices
would be to suck it up and deal with
the suffering or give in to temptation,
satiate your need for sugar and imme-
diately wallow in guilt. Thanks to the
miracles of modern artificial sweeten-
ers like Splenda and Nutrasweet, we
now have a third option.
In the freezer section of your gro-
cery story you can find sugar-free Pop-
sicles and Italian ices, even ice cream.
Theres sugar-free hard candyeven
chocolates that taste like the real thing,
only without all the insulin-spiking
sugar. If you must have a cookie or a
brownie, you can find sugar-free ver-
sions of those too. Two things to keep
in mind, of course, as you indulge in
these seemingly guilt-free treats, are
fat content and overall calories. Some
of them, particularly the ice cream and
cookies, may be devoid of sugar yet
packed
with fat.
And all
calories
count,
which
means
that if
you eat
more
calories
than
your
body
needs,
the
excess will be stored as fat. As long as
youre conscious of those key points,
however, feel free to cheat with artifi-
cially sweetened goodies.
Ron Harris
Editors note: Check out Ron
Harris Web site, www
.ronharrismuscle.com.
Feed your sweet tooth and
get ripped too
Certain vitamins and minerals can make you stand taller and age gracefully
Swallow Your Pride
A N T I - A G I N G
Its no secret that our food supply contains fewer vitamins and
minerals due to depleted soil and the use of pesticides. Cooking also
destroys vital vitamins and minerals. Thats especially critical to our
middle-aged and older population, as the immune system weakens
with age. Here are a few specific supplements you
may want to consider if youre 50 or older:
Calcium. Get at least 1,200 milligrams a day.
It prevents bone loss and lessens the chance of
fractures. (Bonus: Its a big player in muscle
contraction.)
Vitamin D. The recommended daily intake
was recently raised to 1,000 international
units per day. That amount is especially im-
portant for people 50 to 70, as its also essen-
tial for bone health. Lack of vitamin D has also
been linked to cancer, diabetes and heart
disease.
Vitamin B12. About one-fourth of the
people 60 to 69 years of age have some B
12
deficiency. Its important for energy and a
healthy metabolism Becky Holman
Sweet
Salvation
Calcium builds bones
and enhances
muscular contraction.
Life can be miserable for people who
suffer from irritable-bowel syndrome, ul-
cerative colitis, Crohns disease, urinary
tract infections or eczema. Medications
help some, but in addition, probiotics
can help. Probiotics are the good bacte-
ria, such as L. acidophilus and B.
bifidum, found in yogurt.
To get the most probiotics and the
least sugar and fat, check yogurt and
cultured-milk labels. In general, calorie
levels of 90 to 100 per six-to-eight-
ounce serving means minimal carbs and
fat and maximum probiotics.
Daniel Curtis, R.D.
Keep Bugging Me
E A T E R S D I G E S T
Eat to Grow
W O M E N
EMS for PMS
As most women will tell you (sometimes
loudly), PMS symptoms arent something to
look forward to. Good news: Nutrients in-
cluding calcium, magnesium and vitamin B6
can ease them. In one study of 500 PMS-
prone women, taking 1,200 milligrams of
calcium a day helped decrease mood
swings, depression, irritability and bloating
by 50 percent. Taking 200 milligrams of
magnesium a day helped relieve water reten-
tion and mood swings, according to several
British studies. Vitamin B6 can alleviate
PMS-related depression, especially if its
taken in combination with magnesium. To
avoid serious side effects, take no more than
50 to 100 milligrams of B6 a day.
Daniel Curtis, R.D.
Important critters in your digestive
tract for less stomach irritation
Vitamins and minerals can
provide emergency monthly relief
Creatine Cred
W A R R I O R N U T R I T I O N A N D E X E R C I S E
Testing creatines credibility:
Why people react differently to it
Its widely known that different people react
differently to creatine supplementation.
Creatine helps improve muscle mass and
strength in some individuals but not in
others.
Recent studies reveal that creatines
varying effects arent just coincidental. In
Canada, researchers at the University of
Alberta, found that people who have a high
percentage of type 2 muscle fibers, such
as bodybuilders, respond better to creatine
loading than those with a low percentage,
such as long-distance runners.
Type 2, or fast-twitch, muscle fibers,
are responsible for physical activities that
involve strength, speed and velocity. Peo-
ple who have a high percentage of type 2
muscle fibers generally do better in sports
that involve anaerobic exercise such as
heavy resistance training.
Creatine availability profoundly affects
the performance of fast-twitch muscle
fibers. Phosphocreatine, the active form of
cellular creatine, can generate ATP much
faster than any other energy-releasing
pathways can work, including glycolysis or
oxidative phosphorylation. Evidently, cellular creatine plays a
critical role in providing the instant energy required for fast and
strong muscle actions.
Under normal conditions the body recycles its own creatine
in a metabolic pathway known as the
creatine/phosphocreatine shuttle system.
When under extremely high demand for
immediate energy, however, such as
during heavy resistance exercise, the
body is unable to operate that pathway
fast enough. Desperate for more energy,
the muscle is forced to accelerate gly-
colysis, which is the breakdown of
glucose. If the situation continues, lactic
acid, a by-product of carb metabolism,
will accumulate in the muscle tissues,
leading to immediate muscle fatigue.
Fast-twitch muscle fibers function
and grow differently from slow-twitch
muscle fibers. Type 2 fibers are stronger
and grow larger than type 1 fibers;
however, type 1 fibers are more efficient
at performing endurance exercise.
Because they depend on creatine
and carb fuel, type 2 muscle fibers are
programmed to use glycogen and
creatine more efficiently than slow-
twitch ones, which can resist fatigue
without any dependence on creatine or
carbs.
Endurance athletes and beginning bodybuilders who wish
to benefit from creatine supplementation should first perform a
few weeks of heavy resistance training or any exercise that
involves high intensity, such as wrestling, boxing or sprinting.
After six to eight weeks of intense
training the body adapts, thereby
increasing its capacity for using crea-
tine.
Keep in mind that creatine works in
synergy with carbs. While carbs
enhance creatine assimilation (via
insulin activity), creatine spares glyco-
gen reserves in the muscle. What that
means in practical terms is that taking
creatine with carbs will more likely
help boost performance more than
creatine alone. Ori Hofmekler
Editors note: Ori Hofmekler is
the author of the books The Warrior
Diet and Maximum Muscle & Mini-
mum Fat, published by Dragon Door
Publications (www.dragondoor.com).
For more information or for a consul-
tation, contact him at ori
@warriordiet.com,
www.warriordiet.com or by phone at
(866) WAR-DIET.
F O O D F I G H T
Color Me Healthy
Rule of thumb: The more
colorful the produce, the
more antioxidants and phy-
tonutrients it will contain.
That means more cancer
protection. Go for dark,
leafy greens, like spinach.
Choose romaine lettuce
instead of the iceberg vari-
ety. Carrots are better than
celery, and yams are better than white potatoes.
Becky Holman
The hue of your fruits and
vegetables is important
Eat to Grow
A N A B O L I C D R I V E
You know the great rivalries: the Yan-
kees versus the Red Sox, the Cowboys
vs. the Redskins, the Democrats vs. the
Republicans and Gatorade vs.wait,
Gatorade really hasnt had any competi-
tion. Until now. In the sports-drink catego-
ry, its basically a bunch of me-too
products that tout the same old cocktail:
water, sugar, sodium, potassium. Good
stuffdefinitely better than waterbut
theyve had their day. Now its a new day.
Enter the world of sports drinks with
protein. Yes, in a head-to-head contest,
Gatorade was bested by the competition.
It happened in a study done by James
Madison University scientists. They com-
pared Gatorade with protein-filled rival
Accelerade. They determined whether
endurance-cycling performance and
postexercise muscle damage were
changed when the subjects drank a car-
bohydrate-and-protein beverage or a
carbohydrate-only beverage.
Fifteen male cyclists rode to exhaustion,
followed 12 to 15 hours later by a second ride to exhaus-
tion. The subjects drank the beverages every 15 minutes
during exercise and then immediately after exercise. The
beverages had the same carbohydrate content, but there
were 20 percent fewer calories in Gatorade.
What happened?
In the first ride subjects rode 29 percent longer with the
protein beverage than the carbohydrate-only beverage. In
the second ride subjects performed 40 percent longer with
the protein beverage than with the carb beverage44
minutes vs. 31. Peak postexercise plasma CPK levels, a
measure of muscle damage, were 83 percent lower among
those who received the protein drink.
If the Gatorade people were smart, theyd have a
Gatorade plus protein version. But I guess that might kill the
brand identity. My suggestion? Go with the sports drink with
protein. Jose Antonio, Ph.D.
Remade Gatorade?
Added ingredients make a better sports drink
Micro-Wave
Say bye-bye
to nutrients
One study showed that microwaving broccoli de-
creased its nutrition components more than 97 percent,
and it lost about 40 percent of its vitamin C. If you have
to microwave, do it at the lowest possible temperature
and for shorter periods of time. Better yet, steam your
veggies. That reduces nutrients by only 10 percent.
Becky Holman
F O O D F A C T S
Deep Sleep
For better recovery
Quite often athletes tell
me that they have a
difficult time falling asleep
when theyre training
extra hard. Theyre simply
wired from a stimulating
workout. I often suggest
purchasing a bottle of
magnesium-calcium
tablets (usually called
mag-cal) that have a ratio of twice as much calcium as
magnesium and a bottle of 1,000-milligram vitamin C
tablets. About 40 minutes before bed take two mag-cal
tablets and one 1,000-milligram Cand a multimineral
capsule, too, if you have them. (Minerals do good things
for your body while youre asleep.) The mag-cal will
facilitate sleep and the C will fill your night with dreams.
Since dreaming is believed to be therapeutic, youll wake
up mentally and physically refreshed. Bill Starr
R E C O V E R R X
Eat to Grow
Reformulated sports
drinks are making
exercise waves.
GROW
Muscle-Training Program 66
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson Photography by Michael Neveux
It was back in the April 02 issue of IRON
MANthat Jerry Brainum reported on a
study we all shouldve taken note of. It
showed that blocking blood flow to a mus-
cle increased strength dramatically (Journal of
Strength and Conditioning Research, 15:362-
366; 2001). The researchers applied occlusion
to the subjects forearms by placing a blood-
pressure cuff on their upper arms for two min-
utes. The cuff was then removed, and the
subjects did wrist curls. Results: Those who had
their blood flow impaired prior to exercise
showed a 20 percent strength increase over the
subjects who didnt use the blood-pressure cuff.
Yes, 20 percent! (On a bench press thats like
going from 300 to 360 in one workout.)
Now we get word from Rob Thoburn, an
IRON MAN contributor and muscle-science re-
searcher, that hes been corresponding with
Japanese scientists who have been experiment-
ing with occlusion techniques and getting dra-
matic size increasesas in big muscle gains. In
Scientific Muscle Building 2, which begins on
page 84, Thoburn reports that Takashi Abe,
Ph.D., got a 7 percent increase in cross-sectional
area of the quadriceps in four months with stan-
dard training, but when he used occlusion, he
got an 8 percent increase in cross-sectional
areain only two weeks! Thats right, slightly
better results but in one-eighth the timetwo
weeks as opposed to 16 weeks. Wow!
Lets do the mathand be conservative. An 8
percent increase in quad size each month
rather than every two weeks, which is what the
researchers gottimes 12 months, and you
could almost double your quad mass in one
year. The downside is that youd have to throw
out all your pants.
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Why does blocking blood flow
produce such spectacular increases
in muscle size and strength? Its got
to be from the incredible rush of
blood to the bodypart once flow
resumes. According to Brainums
report, scientists have suggested
that the huge rush of blood can
produce everything from upgraded
release of heat shock proteins to
alterations in muscle calcium
metabolism, which enhances con-
traction, to greater recruitment of
fast-twitch muscle fibers.
Needless to say, all of that got us
very excited, until we realized that
using a blood-pressure cuff or a
tourniquet above the working mus-
cle isnt very practical (how are you
going to stop blood flow to your
pecs?). Then we realized something
that got us excited all over again:
Similar, safer occlusion effects can
occur with standard exercises.
Think continuous tension. Ah-ha!
Perhaps we can get close to repli-
cating some of those amazing gains
without putting rubber bands all
over our bodies.
Keep in mind that when you
contract a muscle, you force blood
out of it little by little. So if you keep
the muscle engaged long enough as
you pump out continuous-tension
reps, youre essentially occluding
blood flow, especially near the end
of a set, when the blood is flushed
out. You know that burn you get on
the last few reps of leg extensions?
Its partly because the quad muscles
are screaming for blood (oxygen)
because theyre in a constant state
of tension during that exercise
blood is getting squeezed out of the
muscles on every rep.
You may be thinking, But most
people use leg extensions in their
quad routines, so why arent they
getting 8 percent increases in size
every two weeks? Answer: Part of
the reason is that right when the
most occlusion is occurringnear
the end of a setthey stop. Its a
simple case of terminating sets too
soonwhen you cant get any more
complete repsand that severely
limits occlusion effects. Remember,
each rep forces a little more blood
out of the muscle, so the most oc-
clusion occurs at the end of the set.
Thats one reason X Reps, or
power partials at the end of a set,
work so well at creating new mass
and strengththey increase occlu-
sion, even on the big compound
exercises like bench presses. In fact,
heres something to think about:
Youve probably read about properly
setting up for bench presses by
squeezing your shoulder blades
together as you thrust your rib cage
up. The reason that works so well is
that it can create continuous ten-
sion on your pecs, if you do it right,
and occlude blood flow to the mus-
cles. If you dont set up properly,
your front delts take most of the
stress off your chest near lockout,
as your chest sort of caves in and
you lose pec tension and occlusion.
The result: less size and strength
stimulation for your pecs. Interest-
ing!
And how about the
occlusion/warmup connection?
Most bodybuilders use a fairly
quick cadence on warmup sets, not
locking out completely. In other
words, they use continuous-tension
warmup sets, which occlude blood
flow. That causes more blood to
pool in the target after each
warmup set. Studies show that a
warm muscle can contract better
than a cold oneup to 20 percent
better, in fact (hey, isnt that the
exact amount of strength increase
researchers got in the first occlusion
study we mentioned?). So occlusion
during warmup sets may be key in
getting as much blood in the target
muscle prior to your work sets as
possible. Proper warmup sets, with
occlusion, help induce maximum
size and strength stimulation on
your work sets. (The pieces of the
mass-building puzzle are really
Workout 1: Chest, Lats, Triceps, Abs
Smith-machine incline presses 1 x 8-10
Incline cable flyes 1 x 20
Superset
Smith-machine incline presses (X Reps) 1 x 8-10
Incline dumbbell presses 1 x 8-10
Wide-grip dips 1 x 8-10
Cable flyes (middle) 1 x 20
Wide-grip dips (X Reps) 1 x 8-10
Flyes (X Reps in bench-press position) 1 x 8-10
Pulldowns 1 x 8-10
Machine pullovers 1 x 20
Chins (X Reps) 1 x 8-10
Undergrip machine rows 1 x 8-10
Undergrip rope rows (X Reps) 1 x 8-10
Lying extensions 1 x 8-10
Pushdowns 1 x 20
Superset
Lying extensions 1 x 8-10
Close-grip bench presses (X Reps) 1 x 8-10
Superset
Cable pushouts (drop set) 1 x 8-10
Hyper dips (nonlock, then X Reps) 1 x 8-10
Hanging kneeups 1 x 15
Superset
Hanging kneeups 1 x 10
Incline kneeups 1 x 8
Tri-set
Ab Bench crunches (drop set) 1 x 8(6)
Twisting crunches 1 x 10
Bench V-ups 1 x max
Workout 2: Quads, Hams, Gastrocs, Abs
Hack squats 1 x 8-10
Leg extensions 1 x 20
Hack squats (X Reps) 1 x 8-10
Sissy squats (X Reps) 1 x 8-10
Smith-machine squats or leg presses 1 x 8-10
Leg curls 1 x 20
Smith-machine squats or leg presses 1 x 8-10
Stiff-legged deadlifts 1 x 8-10
Superset
Stiff-legged deadlifts 1 x 9
Hyperextensions (X Reps) 1 x max
Leg press calf raises (X Reps) 2 x 20, 15
Hack-machine calf raises (drop set;
X Reps) 1 x 12(8)
Superset
Seated calf raises (X Reps) 2 x 12
Machine donkey calf raises (X Reps) 2 x 12
Low-back machine 1 x 8-12
Workout 3: Delts, Midback, Biceps, Forearms
Dumbbell upright rows 1 x 8-10
Forward-lean laterals 1 x 20
Superset
Dumbbell upright rows 1 x 8-10
Rack pulls (X Reps) 1 x 8-10
Dumbbell W presses (X Reps) 1 x 8-10
Superset
Incline one-arm laterals (X Reps) 1 x 8-10
One-arm cable laterals (X Reps) 1 x 8-10
Bent-over laterals (drop set) 1 x 8(6)
Nautilus rows 1 x 8-10
Bent-arm bent-over laterals 1 x 20
Nautilus rows (X Reps) 1 x 8-10
Behind-the-neck pulldowns (X Reps) 1 x 10
Barbell shrugs 1 x 20
Cable upright rows (X Reps) 1 x 8-10
Dumbbell curls 1 x 8-10
Cable curls 1 x 20
Cable curls (X Reps) 1 x 8-10
Concentration curls (drop set) 1 x 8(6)
One-arm dumbbell spider curls (X Reps) 1 x 9
Superset
Incline hammer curls 1 x 8-10
Rope hammer curls (X Reps) 1 x 8-10
Forearm bar (overgrip) 1 x 20
Superset
Reverse wrist curls (X Reps) 1 x 12
Dumbbell reverse wrist curls (X Reps) 1 x 8
Forearm bar (undergrip) 1 x 20
Aftershock superset
Wrist curls (X Reps) 1 x 12
Behind-the-back wrist curls or
dumbbell wrist curls (X Reps) 1 x 8
Train, Eat, Grow / Program 66
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All of that research and dot con-
necting has spurred us to complete-
ly revamp our routine for some
exciting occlusion experimenta-
tionand, from what were experi-
encing already, some spectacular
new gains. As you saw last month,
weve been doing two work sets for
most compound exercises,
the first as a straight set and
the second with X Reps
tacked onto the end. Weve
stuck with that because thats
how we got the amazing
gains during our one-month
X-periment. Youve no doubt
seen our before and after
photos. (In fact, you may be
sick of seeing them.) If you
havent, go to www
.x-rep.com, and youll see
why were such fanatical
believers in X Reps. Were
hoping this new wrinkle will do
even bigger and better things for
our physiques.
Weve decided to try placing a
high-rep set of an isolation exercise,
or contracted-position movement,
between those two sets so we get an
occlusion uptick before our X-Rep
set. Obviously, the high-rep exercise
must have continuous tension for
heightened occlusion.
Lets take upper chest as an ex-
ample. We use Smith-machine
incline presses as our compound
exercise and incline cable flyes as
our contracted-position, continu-
ous-tension (occlusion) upper-pec
movement. First, warm up on your
big exercise with two progressively
heavier sets. Do them nonlock style
if you want to produce some occlu-
sion before your first work set.
Now its time to get busy. Do one
heavy all-out set of Smith-machine
inclines for eight to 10 reps. Drive to
full lockout, as this is not for occlu-
sion. Its more to prime your ner-
vous system for optimal force
lateron your X Rep set. (Note: On
the abbreviated routine on this
page we have one or two sets listed
for this first exercise; if you think
you have low neuromuscular effi-
Workout 1: Chest, Lats, Triceps, Abs
Incline presses 1-2 x 8-10
Incline flyes (bottom two-thirds of stroke only) 1 x 20
Incline presses (X Reps) 1 x 8-10
Wide-grip dips or bench presses 1-2 x 8-10
Flyes (bottom two-thirds of stroke only) 1 x 20
Wide-grip dips or bench presses (X Reps) 1 x 8-10
Chins 1-2 x 8-10
Dumbbell pullovers (bottom two-thirds of
stroke only) 1 x 20
Chins (X Reps) 1 x 8-10
Close-grip bench presses 1-2 x 8-10
Kickbacks (top two-thirds of stroke only) 1 x 20
Close-grip bench presses (X Reps) 1 x 8-10
Hanging kneeups 1-2 x 10-15
Ab Bench crunches or full-range crunches 1 x 20
Incline kneeups (X Reps) 1 x 10-15
Workout 2: Quads, Hams, Gastrocs, Abs
Squats 1-2 x 8-10
Leg extensions or nonlock hack squats 1 x 20
Squats (X Reps) 1 x 8-10
Sissy squats (X Reps) 1 x 8-10
Stiff-legged deadlifts 1-2 x 8-10
Leg curls 1 x 20
Superset
Stiff-legged deadlifts 1 x 8-10
Hyperextensions (X reps) 1 x 8-10
Standing calf raises 1-2 x 15
Seated calf raises 1 x 25
Standing calf raises 1 x 15
Hyperextensions (X Reps) 1 x 8-12
Workout 3: Delts, Midback, Biceps, Forearms
Dumbbell upright rows 1-2 x 8-10
Forward-lean laterals 1 x 20
Dumbbell upright rows (X Reps) 1 x 8-10
Dumbbell presses (drop set; X Reps) 1 x 8(6)
Bent-over laterals (drop set; X Reps) 1 x 8(6)
Bent-over rows or chest-supported
dumbbell rows 1-2 x 8-10
Bent-arm bent-over laterals 1 x 20
Bent-over rows or chest-supported
dumbbell rows (X Reps) 1-2 x 8-10
Barbell shrugs 1 x 20
Close-grip upright rows (X Reps) 1 x 8-10
Barbell or dumbbell curls 1-2 x 8-10
Spider curls 1 x 20
Barbell or dumbbell curls 1 x 8-10
Concentration curls (X Reps) 1 x 8-10
Incline hammer curls 1 x 20
Reverse curls 1 x 8-10
Reverse wrist curls 1 x 20
Dumbbell reverse wrist curls (X Reps) 1 x 10-12
Wrist curls 1 x 20
Dumbbell wrist curls (X Reps) 1 x 10-12
Note: Train Monday through Friday, following the sequence
of workouts as listed. Also, its best to have a selectorized
dumbbell set, such as the PowerBlock, if you dont have a
rack of fixed dumbbells of various weights. If you dont have
a leg extension machine, do old-style hacks with a two-
second contraction at the top of each rep instead. Use
partner resistance, towel around the ankles, if you dont
have a leg curl machine.
ITRC Program 66, Abbreviated Home-Gym Routine: Monday Through Friday
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Cable curls can
provide biceps
occlusion for a
blast of new size
and strength.
ciency, you may get better results
doing two initial sets.)
Rest one minute, or as long as it
takes your partner to do his or her
set, and then go to the cable
crossover machine for some serious
occlusion on incline cable flyes.
(You could also use a pec deck
machine with your arms high on
the pads.) Take a weight that makes
you hit failure between 15 and 20
reps, each one squeezing more
blood out of your pecs. Keep ten-
sion on your pecs throughout the
set. You must maintain tightness in
the target muscle. It should burn
like crazy at the end of the set as
your upper pecs are running on
emptyand screaming for oxygen.
Thats a good indication that occlu-
sion has occurred. Now to take
advantage of it.
Rest another minute, feel the
blood rushing in, and then go back
to the Smith machine. Crank out as
many reps as you can on the in-
clines with the same weight you
used on your first set. When you
cant get another full rep, do X Reps,
or partial pulses, just below the
midpoint of the stroke (that will
give you key fast-twitch fiber activa-
tionand some extra occlusion).
If you push even close to failure
on those three or four sets, youll
feel a throbbing fullness in your
pecs. You also will have stimulated
an incredible number of muscle
fibers. You upped the anabolic
stimulation with occlusion and the
X Reps added to that exponential-
lyfrom more fast-twitch fiber
activation to semistretch overload,
which has been linked to hyperpla-
sia, or fiber splitting.
We think occlusion has a lot of
potential for both size and strength
increases. Apparently, Ronnie Cole-
man, the current Mr. Olympia, does
tooor at least he has a gut feeling
that continuous tension before big
compound moves does something
special. Check out his quad routine.
He does high-rep sets of leg exten-
sions prior to launching into his
heavy compound quad work, 20 to
30 reps on each blood-wringing set.
Is he using extensions for occlusion
to achieve even more freaky mass
and strength? We think hes on to
something.
Editors note: For the latest on
the X-Rep muscle-building method,
including X Q&As, X Files (past e-
newsletters about X Reps and how
to use them) and before and after
photos, visit www.x-rep.com. For
more information on Positions-of-
Flexion training videos and Size
Surge programs, see page 173. To
order the new Positions-of-Flexion
training manual Train, Eat, Grow,
call (800) 447-0008, visit
www.home-gym.com, or see the ad
below. IM
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I R O N M A N Presents
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The Positions-Of-Flexion
Muscle-Training Manual
Includes a 16-Week Mass-Building Master Plan
by Steve Holman
by Rob Thoburn Photography by Michael Neveux
ob Thoburn enjoys pestering
scientists all over the world with
questions on the muscle-building
process. Hell call them, send e-
mail, send a carrier pigeonwhatever
it takes to get answers to his questions.
And we encourage him by showcasing
what he learns in IRON MAN. If youre
like us, youll be riveted by what the
sharpest minds on the planet have to
say about hypertrophy (see, we know
scientific words too).
Building 2
Scientific
MUSCLE
From the Lab to Your Workouts
Illu
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Force vs. the Pump
If your muscles couldnt generate
force, you wouldnt be able to lift
weights. In fact, youd be about as
mobile as a cucumber.
The more force your muscles
generate, the more weight you can
lift. Further, many scientists feel
that force generation (a.k.a. ten-
sion) per se plays a critical role in
stimulating your muscles to hyper-
trophy; that is, the more force you
make your muscles generate, the
more likely they are to grow.
But not all scientists feel that
way. Some say metabolic factors are
involved; others talk about hor-
monal factors; still others refer to a
combination of factors.
Then there is the world you and I
live in, the gym. Check out the
training styles of legendary Serge
Nubret, who did 40 sets for chest, or
massive Jay Cutler, for example. Or
just think about how long body-
builders have praised the muscle-
building virtues of the pump.
Yes, theres a good deal of real-
world evidence to suggest that if
you pump your muscles with as
much blood as possible during your
workouts, theyll get bigger.
Could there be different kinds of
hypertrophy? Maybe certain types
of training (e.g., where the objective
is to generate very high levels of
force) produce one type of hyper-
trophy, while other types of training
(e.g., where the objective is to
achieve the best pump) produce
another type. Or maybe different
training methods can produce the
same type of hypertrophy via differ-
ent biological mechanisms?
Or maybe Ive been smoking
something. Boy, this muscle-build-
ing stuff can be confusing. Lets go
to the scientists:
You have sparked an interesting
conversation here, said Troy Horn-
berger, Ph.D., of the Department of
Bioengineering at the University of
California, San Diego. (Hornberger
worked in the lab of muscle hyper-
trophy expert Karyn Esser, Ph.D., at
the University of Illinois; Esser is
now at the University of Kentucky.)
In my opinion, there are two types
of growth-promoting stimuli. One
we probably all agree on is tension;
however, I also think that there is a
metabolic component to the
growth-promoting stimulus of
resistance exercise. My basis for
that argument comes simply from
comparing the physiques of power-
lifters to bodybuilders.
The fact of the matter is that I
havent been smoking funny
cigarettes. My brain is just crowded
with muscle-building-related
queries, most of them unanswered.
Thats why I try to unload them on
scientists all over the world, some-
thing I talked about in the first
installment of Scientific Muscle
Building [December 04].
Gary Kamen, Ph.D., a professor
in the Department of Exercise Sci-
ence at the University of Massachu-
setts Amherst, recently published a
great review article on neuromus-
cular aspects of strength develop-
ment in Research Quarterly for
Exercise & Sport. I asked him about
the observation that many body-
builders seem to be able to build
bigger muscles by doing the follow-
ing, a reliable method of getting a
great pump:
Lift moderate loads to the point
of temporary muscular failure.
Perform multiple sets for each
muscle or muscle group.
Rest relatively briefly between
sets.
He replied in a personal commu-
nication:
If you take a look at the mass of
articles on the effects of resistance
training on muscular strength, I
think youll begin to see the impact
of large forces.
I believe the reason moderate
loads are effective in increasing size
is due to the effect on capillariza-
tion, rather than hypertrophic ef-
fects. There certainly is
considerable hypertrophy with
moderate loads, but most of muscle
size is water from the blood flow,
and muscle has great capacity to
increase blood flow. I believe this
accounts for the muscle size in-
creases you see with moderate
forces.
Remember, too, that when mod-
erate forces are lifted to failure,
you're eventually lifting very high
loads at failure, and these very high
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Is a lot of
muscle size
caused by
water
retention
that comes
from
increasing
the blood
flow? Even if
its only
partially
responsible,
that makes
the pump an
important
element
during mass-
training
cycles.
loads certainly have an impact on
muscle fiber size and number.
Perhaps fiber splitting (to increase
muscle fiber size) is increased with
moderate loads. Im afraid we know
very little about that.
Time Under Tension vs.
Time Under Pump?
Water or not, a pumped muscle
looks good. I wish my muscles
could stay pumped all the time,
dont you? But a pump may repre-
sent more than a short-lived cos-
metic perk.
A pump is basically a muscle
swollen with blood. As your muscle
cells generate force, or contract,
during a set, blood vessels supply-
ing the muscle are squeezed shut.
At the end of the set the muscle
relaxes and the blood vessels open
up wider than before. That allows
blood to enter the muscle more
quickly. If you lift a heavy enough
weight and dont rest too long be-
tween sets, blood will eventually
accumulate inside the contracting
muscles. That causes them to be-
come fuller in appearance.
Some of the water in the blood
leaves the blood vessels and enters
the space between muscle cells. It
also enters the muscle cells them-
selves, causing them to swell.
Swelling may serve as a
hypertrophic signal. Or it may not.
Back to the scientists:
Muscle [cell] swelling by osmot-
ically active agents is also linked to
hypertrophy. Amino acid transport
is definitely linked to muscle swell-
ing, at least in culture. Peter Taylor,
who works downstairs, has pub-
lished a number of articles on this.
Therefore, the swelling (and thus
the pump) might be beneficial.
Henning Wackerhage, Ph.D.,
Lecturer in Molecular Exercise
Physiology,
University of Dundee,
Dundee, Scotland
Unique features of high-volume
training would be greater glycogen
storage and capillary neoformation.
Glycogen is stored with water, so
increased glycogen storage can add
to muscle bulk. New capillaries
would add little bulk, particularly
when they are collapsed when the
muscle is inactive.
Digby Sale, Ph.D.,
Professor of Kinesiology,
McMaster University,
Hamilton, Ontario,
Canada
An interesting question. I do
always wonder what the stimulus
for muscle hypertrophy isand
whether it is the need for high
force production with fatigue or
more force production while mini-
mizing fatigue that works better
in other words, if you are able to
support a muscles force-producing
capacity and maintenance by pro-
viding it with adequate blood flow
vs. creating an ischemic low-
blood-flow environment under
which the muscle is asked to gen-
erate force. In the latter, the force
production will rapidly decay, and
it will require recruitment of more
motor units to lift the same
weight. I think that having to tap
into those motor units is definitely
an essential requirement for hy-
pertrophy, especially since those
are the fast fatiguable fibers that
get recruited last. Whether a lack of
oxygen and removal of metabolic
by-products enhances the stimulus
for muscle hypertrophy, I don't
know, but I would guess that a
critical question to ask is this:
Under which of the two conditions
does muscle hypertrophy occur to
a greater extent or fasterhigh
blood flow during the lifting and
after, only after or neither during
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Some scientists believe the stimulus for hypertrophy is high force production with fatigue;
others believe its high force production while minimizing fatigue. It may be a combination.
nor after?
Michael Tschakovsky, Ph.D.,
Associate Professor,
School of Physical and Health
Education,
Queens University,
Kingston, Ontario, Canada
The molecular mechanisms
triggering and maintaining muscle
hypertrophy are not clear. There is
scientific evidence for stretching
and tension. Likely, metabolic by-
products also have a role. There is
experimental animal evidence of
free radicals as inducers of muscle
adaptation (maybe also for hyper-
trophy). This will also explain the
findings with ischemic exercise and
the need to accumulate sets with-
out much rest in between. I also
agree with your idea about fiber
swelling (it works to induce muscle
glycogen synthesis); it could work
by causing stretching.
Jose Calbet, Ph.D.,
Department of Physical
Education,
University of Las Palmas de
Gran Canaria,
Canary Island, Spain
I think that a very important
consideration in muscle growth is
blood flow. During exercise,
blood vessels within the
muscle dilate to allow
greater blood flow
through the muscle
in order to meet the
oxygen and glyco-
gen demands of the
active fibers. This
increase in blood
flow is the pump
phenomenon that
lifters experience when
performing multiple sets
at a sufficiently high intensity
with short rest periods.
Now, my own personal opinion is
that the increase in blood flow may
cause greater hypertrophy due to
more exposure of anabolic hor-
mones to their receptors on muscle
fibers. It is known, however, that the
anabolic hormones are extremely
potent (i.e., a very small amount of
hormone released into the blood-
stream can have dramatic effects
on the target tissue). Thus, the time
of exposure of the hormone to its
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An increase in blood flow to working muscles may
cause greater hypertrophy due to more exposure of
anabolic hormones to their receptors on muscle fibers.
receptor is very crucial. If there is
an increase in blood flow through
the muscle, then the hormone has
more exposure time to its receptor,
and that could result in more hor-
mone-receptor binding.
Furthermore, we have consis-
tently found that the delayed-onset
muscle soreness that is a character-
istic of a large volume of eccentric
muscle actions is not necessary for
muscle fiber hypertrophy. DOMS is
due to microtrauma and is largely
caused by the eccentric component
of exercise. We have found the same
amounts of hypertrophy coming
from exercise that involves only
concentric movement, during
which there is very little microtrau-
ma. Thus, hypertrophy is not a
function of muscle damage.
Travis Beck, Ph.D. candidate,
University of Nebraska-Lincoln
I am not a bodybuilder myself,
but it was my understanding that
there has been a change of training
methods, from long sets (10 to 15
reps) toward far shorter sets (four to
six reps). In terms of increasing
muscle mass, that makes sense to
me. Moreover, long, fatiguing sets
are ineffective because only the last
(most difficult) reps probably will
provide an adequate stimulus. That
said, bodybuilding is not only about
size. The number of blood vessels
in the muscle (capillarization) may
also be important because the more
small blood vessels there are in a
muscle, the better possibilities you
have to pump up the volume dur-
ing competition. I can very well
imagine that for the improvement
of capillarization, it may be benefi-
cial to do somewhat longer sets
(eight to 10 reps).
C.J. (Jo) de Ruiter, Ph.D.,
Vrije Universiteit Amsterdam,
Faculteit der
Bewegingswetenschappen
Occlusion Training and
the Pump
As I explained above, when you
lift weights, your muscles generate
so much force that they frequently
squeeze shut, or occlude, their own
blood vessels. When the muscles
relax, the blood vessels open up
even wider, causing blood to rush
in.
Dr. Takashi Abe is a professor at
Tokyo Metropolitan Universitys
Department of Exercise and Sport
Science. He has conducted several
studies on occlusion, or Kaatsu,
training, which involves cutting off
blood flow to the working muscle
by application of a pressure cuff. He
has found this method of training
to be remarkably effective for in-
creasing muscle size, both person-
ally and with his study subjects.
Heres what Dr. Abe had to say
(remember, English isnt his first
language):
Now, I am writing a Kaatsu resis-
tance-training paper that I present
at ACSM 2004. I would like publish-
ing it shortly.
In my experience, Kaatsu train-
ing is most effective technique for
stimulating muscle hypertrophy.
Using a classical resistance-training
method (80 percent of 1RM, three
sets, three times a week), my
quadriceps muscle cross-sectional
area increased 7 percent following
four months.
On the other hand, my quadri-
ceps muscle CSA increased 8 per-
cent following two weeks of Kaatsu
training (20 percent of 1RM, three
sets, two times a day). I hope you
will read this paper shortly.
How does occlusion training
increase muscle size? One scientist
suggested to me that the applica-
tion of a pressure cuff to the muscle
provides additional mechanical
tension that results in greater hy-
pertrophy. Others postulate that
occlusion causes greater recruit-
ment of fast-twitch cells, the mus-
cles cells that have the greatest
potential for hypertrophy.
Theres another possibility. The
occlusion caused by the pressure
cuff may produce a greater pump,
ultimately leading to more muscle
cell swelling. I proposed this idea to
Dr. Abe, who commented:
I am thinking about plasma
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Increasing
the number
of capillaries
in the muscle
may play a
role in
anabolism.
More
vascularity
means more
efficient
fueling and
function
during
intense work.
volume shift from circulating blood
to active muscle. After Kaatsu-
training session midthigh (or arm)
girth increased over two centime-
tersjust 10 minutes of training. Of
course, hematocrit increased after
training (43 percent to 50 percent).
This girth change is equal to 8 to 9
percent increase in thigh-muscle
CSA. I think the acute size change is
one of the important stimuli for
synthesis of contractile protein. We
have to do more research.
Taking Science Into
the Gym
Ive spent a considerable amount
of time corresponding with many of
the worlds leading research scien-
tists on matters related to building
bigger muscles. One thing I can tell
you with certainty is that the mech-
anism(s) by which lifting weights
makes muscles hypertrophy is (are)
anything but clear.
Some scientists say that the
pump may play a causal role in
hypertrophy; the bulk of those Ive
spoken with, however, feel that it
plays no such role.
But Im stubbornand, arguably,
a little ignorant too. Ive seen too
many massive muscles built with
methods that seek to maximize
time under pump (as opposed to
the commonly cited time under
tension) to believe that the pump
has no role in muscle growth. And
what about those studies by Dr. Abe
and his colleagues? Thus, I bring
this article to a conclusion with
some suggestions for how you can
put some of the pump science
discussed here to powerful muscle-
building use in your own workouts.
R.O.B. Training. Occlusion
training is impractical and, in my
experience, rather painful. William
Kraemer, Ph.D., of the University of
Connecticut tells me that you can
get a similar effect simply by keep-
ing rest periods brief, something I
espouse in R.O.B. (Rest Only Briefly)
training (see www.robthoburn.com
for details).
One of my favorite variations of
R.O.B. training is as follows: After
warming up thoroughly, increase
the load to 80 percent of your one-
repetition maximum for the select-
ed exercise. Complete as many reps
as you can. Upon reachingor
coming within one rep offailure,
pause just long enough that you
can squeeze out another one to
three reps. Repeat the process until
one minute has elapsed. After one
week increase it to two minutes. If
youre not used to training like that,
one such set per muscle or muscle
group will be fine to start with.
The method I just described
makes your muscles generate high
forces in frequent bursts while
taking only very short breaths in
between. It produces a tremendous
pump and very pleasing increases
in muscle mass and muscle hard-
ness.
Dr. Nao Ishiis method. Dr.
Nao Ishii of the University of Tokyo
has studied occlusion training with
Dr. Abe. Hes also studied other
methods. Here are his comments
on R.O.B. training, occlusion train-
ing and his own method. Give it a
try.
Yes, I quite agree with you
where multiset exercises with short
interset rest period and middle
weight strongly stimulate muscular
hypertrophy. About this point,
please read Takarada, Y., and Ishii,
N., Muscular Hypertrophy Induced
by Low-Intensity Resistance Train-
ing With Short Rest Period in Aged
Women (J. Str. Cond. Res. 16 123-
128: 2002).
Many factors involved in resis-
tance-exercise training may be
related to muscular hypertrophy.
These include mechanical stress,
metabolic stress, oxygen environ-
ment (reduction/oxidation stress),
changes in blood circulation within
muscle, heat stress, etc.
We re-
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Some scientists say that the pump may play a causal role in hypertrophy. A rush of
blood may heighten muscle energetics for more fiber activation.
(continued on page 98)
searchers do
not yet know what is the most im-
portant among those factors for
gaining muscular size effectively
and efficiently. My group, including
Dr. Takashi Abe, has studied occlu-
sive training for many years, and
found that moderate suppression of
muscular blood flow during resis-
tance exercise with light load (even
20 percent 1RM) causes marked
increase in muscle size. Probably
normal training with short rest
period shares some mechanism
with the occlusive training in that
muscular contraction stronger than
~40 percent MVC (maximal isomet-
ric force) suppresses the blood cir-
culation within muscle, and
combination of such type of con-
traction and brief rest period causes
accumulation of metabolic sub-
product such as lactate within mus-
cle, enhanced secretion of growth
hormone and activation of local
growth factors such as IGF-I and
hepatic growth factor.
Also, slow lifting exercise may
have a similar effect, at least to
some extent, for gaining muscular
size. On the other hand, isometric
exercise may be less effective in
production and accumulation of
metabolic subproduct than exercis-
es with actual movements. These
notions are written in Ishii, N.:
Factors Involved in the Resistance-
Exercise Stimulus and Their Rela-
tions to Muscular Hypertrophy (in
Nose, H., et al., eds. Exercise, Nutri-
tion and Environmental Stress.
Cooper, MI. 119-138; 2002).
What is the best exercise meth-
od for gaining muscle size? would
be a kind of enormous question. It
may depend on age, training career
and genetic background. In gen-
eral, middle intensity, large volume
and short interset rest period are
essential, as you have suggested.
Among other things, however,
the so-called descending method
i.e., successive RM bouts with grad-
ually decreased weight are repeated
with interval of ~30sis effective
for both beginners and competi-
tors. One typical way is: Start with
85 percent of 1RM and go to failure,
and then use 70 percent of 1RM,
then 50 percent of 1RM. We have
shown that such a method is highly
effective in stimulating growth hor-
mone secretion and gaining mus-
cular size in the Journal of Strength
and Conditioning Research article
mentioned above. From my own
experience, it is true.
X-Rep training. Have
you ever seen Ronnie
Coleman train? He moves
the weight up and down
in an abbreviated, or
partial, range of motion
that hovers about the
point of peak tension. By
focusing on that portion of
each movement wherein the
muscle is squeezing the hardest
(both on itself and its blood vessels)
he achieves a very pump-friendly
workout and trains key muscle
fibers hard.
IRON MANEditor in Chief Steve
Holman and Jonathan Lawson train
at the IRON MANTraining & Re-
search Center, where they recently
developed X Reps, a method of
training that also employs abbrevi-
ated reps and specially selected
exercises. The X-Rep technique
provides a powerful occlusion ef-
fect, or blood-flow stoppage, like
the one that the Japanese
researchers found so effective. So
with X Reps you get a lot of hyper-
trophic components in any one set.
Check out the method at www
.x-rep.com. Youll see the results in
Steves and Jonathans before and
after photos, taken one month
apart during the X-Rep-develop-
ment experiment. As science is
proving, occlusion methods like X
Reps have a lot of potential to sig-
nificantly increase muscle mass
quickly. (There is a complete occlu-
sion workout that includes X Reps
and growth hormone activation in
the new e-book X-treme Lean, avail-
able at www.X-tremeLean.com.)
Editors note: Read plenty of
free articles, purchase Robs e-
books and join the R.O.B. Club
forum at www.robthoburn.com. IM S
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Ronnie Colemans mass training is a good example of oc-
clusion and partial-range movement. For more on power-
partial training, visit www.X-Rep.com.
(continued from page 94)
Great
Unless You Follow
These 10 Rules
ts odd the way shoulders are something of an
afterthought for many bodybuilders. I think it has
a lot to do with the fact that the muscles used in
shoulder pressing are so similar to the ones used
in chest pressing that they play second fiddle. In fact,
Ive seen many bodybuilders and serious weight
trainees work their chests and shoulders on the same
day, devoting an inordinate amount of their time and
energy to the pecs, then rushing through a few quick
I
Youll Never
Have
by Ron Harris
Photography by Michael Neveux
Shoulders
sets for delts. Nothing looks sillier than a guy with a
big chest, decent arms and little width and thickness
to his shoulders. Its a narrow, girlish look. Without
wide, round shoulders its impossible to have an ex-
ceptional physique. None of the bodybuilding greats,
from Grimek, Reeves, Park, Scott, Oliva, Arnold,
Haney, Yates to Coleman, would have appeared so im-
pressive without powerful cannonball delts that cap-
tured the eye in nearly every pose.
The ideal basic shape of a body-
builder is the V-taper. And the top of
that V must include a manly set of
rugged shoulders along with wide
lats. Unless youre going to wear
shoulder pads for the rest of your
life, you need to pack some meat on
those clavicles if you want to be
considered a real muscle man. Its
not so tough to do. Just follow these
rules.
Become strong at
free-weight over-
head presses.
For big legs you squat. A big chest
comes from pressing and a monster
back from pulling a ton of weight.
And the shoulders also have one
simple movement that is the key to
overall mass: the overhead press.
Show me a man who can press 1.5
times his bodyweight overhead for
six to eight good reps, and I guaran-
tee that that man will have big
shoulders. Trying to add size to your
shoulders without doing presses is
like trying to drive cross-country
with your emergency brake on. In
other words, it will take you forever,
and youll end up kicking yourself in
the ass for being so stupid. There
are many useful machines for
pressing, but I recommend that
you use them only occasionally for
variety or when preexhausting.
Free weights are the hardest tool to
use, which you should know by
now translates into greater effec-
tiveness and faster results. Ma-
chines also give you a false sense of
strength. Pushing up a weight stack
of 300 pounds may make you feel
powerful, but it pales in compari-
son to the true power of pressing a
300-pound Olympic bar or a pair of
150-pound dumbbells. The former
puts you in the category of pretty
strong for an average gym rat; the
latter sets you in an elite group of
truly strong men.
My preference is dumbbells, for
several reasons. One, theyre the
absolute toughest to handle, requir-
ing every last ounce of balance and
coordination. Two, I feel they do the
best job of distributing the weight
evenly between the three heads of
the deltoid muscle. Pressing a bar to
the front tends to involve more front
delts. Pressing behind the neck is
better but carries a risk of rotator
cuff damage over time. You cant go
wrong with heavy seated dumbbell
presses in good form.
Dont turn
overhead presses
into inclines.
One very common form error you
see all the time with overhead press-
ing is an excessive backward lean. A
slight lean back is permissible, but
take it too far, and you effectively
turn your shoulder press into an
incline press for upper chest. Theo-
retically, youre already doing those
when you train your chest. You want
the weight to be traveling in a
straight vertical line up from the
shoulder joint so that the delts do
the work. Leaning back puts the
resistance over your upper chest.
The reason for this form flaw in
nearly every case is that the lifter is
using more weight than he or she
can actually handle. The shoulders
arent strong enough to move the
weight on their own power, so lifters
unconsciously recruit the powerful
pecs to assist. Since its pretty tough
to see that lean when looking at
yourself straight on in a mirror, be
aware of where your butt is. It
should be touching or almost
touching the seat back behind you.
Or, if youre lucky enough to have a
form-Nazi wife, as I do, you can just
listen for her to say, What is that
sh*t? Sit up straight, and do it right!
(Love ya, babe!)
Great Shoulders
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Free-
weight
presses
build
shoulder
mass.
Preexhaust your
delts every so often
by doing laterals
before presses.
2
1
Lateral Raises
Overhead Presses
Prioritize shoul-
der training.
Ive mentioned that many body-
builders train chest after shoulders.
Unless youre one of those geneti-
cally blessed specimens whose
shoulders are great no matter what
they do or dont do for them, thats a
bad idea. The argument supporting
the chest-with-shoulders grouping
usually goes something like, Its
good because your shoulders are
already warmed up from chest, and
you dont need to go so heavy. That
argument sucks ass, in my not-very-
humble opinion.
Your shoulders arent warmed up
after you train chest; theyre
knocked out! Heavy flat, incline and
decline presses all take a significant
toll on the anterior delts and triceps,
fatiguing them just as much as they
tire the pecs. Its not that you dont
need to go heavy on shoulders after
chest; its more like you cant. And as
we established in rule 1, you must
get strong on overhead presses to
build shoulder mass.
The answer is to prioritize shoul-
ders by training them first on a
different day from when you train
chest (more on that in the next
rule). You can pair them with bi-
ceps, triceps, both bis and tris, or
odds and ends muscle groups like
calves and abs. By training your
delts when youre fresh, you enable
yourself to use more weight, apply
greater intensity and, I assure you,
glean far better results than you
have been.
Allow your shoul-
ders to recover.
The shoulders are involved in
practically every exercise you do for
your upper body, and theyre easy to
overtrain. Think about it: The rear
delts get hammered indirectly on
back day, the front delts take a beat-
ing on chest day, and even biceps
and triceps work needs the support
of the deltoids. Thats why its im-
portant that you try to take 48 hours
between your shoulder and chest
workouts in particular and also
between shoulder and back work-
outs (the traps are involved in most
back exercises and shoulder move-
ments too). Hitting shoulders the
day before or after chest is especial-
ly counterproductive to gains. As
The Offspring sang a few years ago,
You gotta keep em separated!
Also, be conscious of overall vol-
ume; keep your total overall work
sets to no more than 12 to 15. If you
cant get the job done with that, you
need to train heavier and harder.
Learn how to
perform lateral
raises correctly.
The lateral, or side, raise is a killer
movement for developing round
caps on your medial deltoids but
only if you do it right. Most people
3
4
5
Seated forward-
lean laterals
may help keep
your form strict.
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Upright rows are
an absolute must-
do exercise.
Cables provide
continuous tension
and a new dimension
to your delt routine.
Cable Lateral Raises
Barbell Upright Rows
Seated Lateral Raises
Dont lean back on overhead
presses; keep your torso upright.
Smith-Machine Presses
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Chinups are an
absolute must-
do exercise for
the back.
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Barbell Upright Rows
Chinups are an absolute
must-do exercise for the back.
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Overhead Barbbell Presses
is prevention. Once or, preferably,
twice a week do rotator cuff exercis-
es. Yes, the weight is light, the reps
are high, and its about as exciting as
waiting in line at Costco on a Friday
night, but it will strengthen those
critical muscles and help keep you
injury-free.
Change workouts
regularly.
Ive written at least 200 shoulder-
training articles based on the rou-
tines of the pros and top amateur
bodybuilders over the years, and I
have to confess they are almost
numbingly similar. Most of them do
some type of overhead press, lateral
raises and rear laterals for three to
four sets each of eight to 12 reps.
While thats a pretty solid routine,
you can only follow it for so long
before your shoulders adapt to it and
no amount of further effort will bring
more growth. Change your exercises,
the order in which you do them, the
rep ranges you use and the speed
with which you perform your reps
from time to time. Keep your shoul-
ders guessing, and theyll continue
to have to fight to adapt, which will
result in growth.
Perform upright
rows.
I always had good shoulders, but
until I started incorporating upright
rows into my workouts about four
years ago, I never had those ridicu-
lously round delts that almost dont
look real. Upright rows done with
dumbbells (a favorite of Steve Hol-
man and Jonathan Lawson in their
X-Rep program) are extremely effec-
tive, as are upright rows performed
with a barbell and a slightly wider-
than-shoulder-width grip. Do them
in addition to lateral raisesor in
place of themevery second or third
workout. If you havent been, you
dont know how much round, full,
side-delt mass youve been missing
out on.
Next month Ill lay down the rules
you need to know if bigger biceps are
on your wish list.
Editors note: Check out Ron
Harris Web site,
www.ronharrismuscle.com. IM
and more often if
your side delts are
really laggingyou
preexhaust the side
delts either by doing
your lateral raises
first before moving
on to presses or
performing preex-
haust supersets of
laterals immediately
followed by over-
head presses. You
might want to use
machine presses in
preexhaust super-
sets, as your ability
to balance heavy
weight overhead
will be temporarily
impaired.
Develop your rear
delts.
The posterior, or rear, delts are
without doubt the red-headed
stepchild of the shoulder complex.
Many lifters dont train them at all,
or if they do, its usually a few half-
effort sets before heading to the
locker room at the end of the work-
out. Its no surprise that very few
men have good development in the
rear delts. The solution is simply to
train them, and train them hard.
Either include three or four good
sets of rear, or bent-over, laterals
performed with dumbbells, cables or
a machine on shoulder day or at the
end of back day. They will grow if
you just train them regularly and
properly. If you look in the mirror
sideways and youre lurching for-
ward like a Neanderthal, you may
need to train your rear delts first on
shoulder day for a few months so
that they can catch up and also to
improve your Paleolithic posture.
Strengthen your
rotator cuff
muscles.
Nothing will derail your training
of both chest and shoulders like a
rotator cuff injury, as many of you
have unhappily learned firsthand.
Whether its happened to you once,
or you have yet to experience that
agony and frustration, the best cure
dont. Usually you see guys heaving
and throwing the weights up like
theyre trying to flap their wings and
fly. Most times its because theyre
using dumbbells that are too heavy
for them. I have watched thousands
of bodybuilders train over the past 20
years, and I can count on one hand
the number Ive seen who could use
perfect form with dumbbells weigh-
ing 50 pounds or more. Yet I see men
all the time using that much weight
with horrible form, and theyre crazy
enough to think that theyre actually
working their side delts hard.
The two-second solution is to
reduce the weight. You should be
able to raise the weight under control
and pause for a brief second at the
top to contract your side delts before
lowering slowly, slower than the
speed with which you raised the
bells. No other part of your body
should be moving. If youre doing a
little jump or hip thrust, your form
blows, and you need to fix it.
Preexhaust at
every fourth
workout, at least.
Pressing first in your shoulder
workout is a good strategy. It lets you
use the most weight on the most
important exercise. Eventually,
though, many lifters find that their
front delts and triceps are growing
ahead of their side delts. I suggest
that at least every fourth workout
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Dont
neglect your
rear delts.
They create
shoulder
roundness.
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Bent-Over Lateral Raises
Condition
Magician
46-Year-Old Lee Apperson Reveals
How the Average Joe Can Transform
Himself at Any Age by David Young - Photography by Michael Neveux
ee Apperson has a reputation as one
of the most conditioned athletes in
bodybuilding. Thats pretty impressive
by itself, but when you consider his
age and his competitive history, its off-
the-hook amazing!
Thats why I jumped all over the chance to
interview him for IRON MAN. As Id just
turned 50 and had plans of getting in my
best shape ever for spring, I guessed that
Lee would be a great source of helpful
tips and inspiration. My guess was
flat-out accurate. Of course, I
already knew that hes 46,
weighs 253 at 62and is
usually ripped.
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46-Year-Old Lee Apperson
The conditioning
cycle requires lots of
sets and reps with
moderate weights.
DY: Can you help me,
Lee?
LA: In my 25 years of com-
petition Ive experimented with
different types of workouts,
and Ive developed many ideas
that can help you take your
body to the next level.
DY: Sounds good, but
lets start at the begin-
ning. In developing a
physique for bodybuild-
ing, how long does it
takes to build the foun-
dation?
LA: Three to five years
sometimes longer. In those
years you concentrate on the
basic exercises with free
weights. After that you should
cycle your yearly training.
DY: How does that
work?
LA: In a nutshell you train
three to four months focusing
on conditioning and basic
strength. Then you go three
months doing all strength
training. Next you go to a full
precontest bodybuilding rou-
tine for three to four months to
really shape up. Then you re-
peat the cycle, year after year.
Each year you attempt to hit a
peak of strength during the
power phase and a peak of
looking great during the pre-
contest phase and a peak of
cardio fitness during the con-
ditioning-and-basic-strength
phase. Years ago during that
phase I did 33 chins in a set.
On the second set I did 26. My
conditioning was superb at
that time.
DY: Id say so. Tell me
about size and strength
training.
LA: Thats a long cycle pure-
ly because you want to go for
strength and size over an ex-
tended period. You stay on it
for months or years till you
max out on gains and go com-
pletely stale. You make very
small weight additions to the
bar on basic exercises like
squats and deadlifts, training
once or twice a week. Im talk-
ing about very small incre-
mentseight ounces to a
pound at mostso small, the
Lee Appersons Contest History
84 AAU Mr. Auburndale, 2nd
85 NPC Mr. Space Coast, 1st
85 NPC Mr. Manatee County, 2nd
86 NPC Central Florida, 2nd
86 NPC Mr. Daytona, 1st
87 NPC Seminole Classic, 1st
87 NPC Mr. Florida, 8th
87 AAU Mr. Tampa, 1st
88 NPC Southern Natural, 1st
88 NPC Southern Gold Cup, 6th
88 NPC Southeastern Gold Cup, 2nd
89 NPC Birmingham Championships, 1st
89 Southeastern USA, 3rd
89 Southeast Regionals, 1st
90 Musclemania, San Diego, 5th
91 NPC Junior USA, 2nd
91 NPC Nationals, 15th
92 NPC Junior Nationals, 10th
92 NPC Ironman, 6th
92 NPC Nationals, 15th
93 AAU Mr. America, 2nd
94 AAU Mr. America, 1st
95 AAU Mr. America, 1st
96 NABBA USA, 1st
96 NABBA Universe, 8th
97 NABBA Universe, 7th
98 NPC Masters Nationals, 1st
99 IFBB Masters Mr. Olympia, 9th
Each year
you attempt
to hit a peak
of strength.
change in weight is often impercep-
tible. After you break into this
schedule, you will find yourself
training at your maximum weights
for quite a period of time.
Lets say you started at a 200-
pound bench for six reps. In six
months youd be at a 230-plus
bench for six reps or more. In a year
youd have a 300 bench. You can
really build up training like that, but
you have to recover fully between
workouts, or you wont grow.
Sometimes you need a week of
rest after workouts. If youre squat-
ting hundreds of pounds for reps,
youll need that much time to recov-
er and grow. Many people return to
the gym before growth happens.
That type of training is fun and
productive, but its very hard work
because you train with your max
weights and add eight ounces to a
pound each week for as long as the
cycle lasts.
DY: Can you be a little
more specific about the
training techniques used?
LA: Sure. Each month you start
off using weights that are moderate
for you. Train hard for the first week
with those weights but not to the
ragged edge. In week two increase
the weight and use techniques to
raise the intensity. Your reps should
be in the four-to-eight range. You
still hold back, and then in week
three you blast away.
Give the workout 100 percent!
Train till you drop. Train with all-out
focus and push hard! Those should
be the gut-busting workouts of the
month. If you cant use heavier
weights, use techniques to raise the
intensity. In week four back off and
either rest totally or train moderate-
ly for four to seven days.
During this cycle you perform
basic exercises using heavy weights
and high intensity, resting two to
three days or more between work-
outs. Generally, you train each
bodypart twice every seven to eight
days.
The workout is designed around
these basic exercises: squats, dead-
lifts, rows, bench presses and bar-
bell shoulder presses.
DY: What happens during
the conditioning cycle?
LA: That type of training requires
lots of sets and reps using moderate
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Over-40 Muscle Building
Theres no doubt that once you get past 40, you have to pay more
attention to detail if you want to build musclethings like better nutri-
tion, joint care and energy conservation. No, Im not talking about buy-
ing an electric car. Im talking about making every set count toward
building muscle so you have more energy left for growth.
For example, extended sets are very important for the over-40 body-
builder, as Lee Apperson says in his interview. He rests very little be-
tween sets and sometimes groups many exercises for the same
bodypart in a giant set, getting more work done in less time and going
for the burn. Searing the muscle with that type of training is key for us
old guys because research has shown that muscle burn can cause
growth hormone surges. After you hit 40, growth hormone is on a
downward spiral, so anything you can do to increase it will improve
your muscle-building and fat-burning potential. (Put away the blow-
torch; Im talking about an internal burn caused by lactic acid buildup
and oxygen deprivation.)
While Appersons techniques get the job done, Ive found that a bet-
ter, more efficient way to extend a set for me is with X Reps, a power-
partial technique were experimenting with here at the IRON MAN
Training & Research Center. By doing short five-to-10-inch movements
at the end of a set, right at the spot on the stroke where maximum force
generation is possible, you can get more fast-twitch-fiber activation;
semistretch overload, which has been linked to hyperplasia, or fiber
splitting; and muscle burn. (For more info visit www.x-rep.com.)
For example, on incline presses, when you cant get another full rep,
lower the bar to a point between the midpoint of the stroke and the
bottom position. Now pulse and feel your upper chest firing for all its
worth. You should be able to do about six of those, which will trigger
some incredible
firepower. Its usually
difficult to get a good
burn on compound
exercises, but X Reps
make that important
phenomenon hap-
pen whenever you
want it to.
The technique
works. It did amaz-
ing things for me in
only one month, and
Im in my mid-40s.
No matter what
your age, you should
give X Reps a test run on at least one set of a few exercises. Youll be
amazed at the muscle-building, fat-burning results you get in a very
short period. Im still stunned at the results I got with them.
Steve Holman
Editors note: For more information on X Reps, including X Q&As
and past ITRC e-newsletters, visit www.x-rep.com.
Steve Holman, age 44, got incredible results in only
one month after he started extending his sets with
a burn-inducing power-partial technique.
One month.
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My all-time-favorite technique is
the extended set. I recommend it
over forced reps.
The power cycle is built
around basic exercises.
weights. You do two to five exercises
for each bodypart with lots of sets
and do cardio daily, pacing yourself.
Then once a week you do cardio
twice in a day and really push your-
self.
I dont have a set training sched-
ule during this phase or during the
precontest phase. I go into the gym,
and I train whichever bodypart I
feel like training. I never do the
same exercises for a bodypart
againat least not in the same
order. For example, if I do dumbbell
incline presses during todays chest
workout, I might not do them for
another month.
DY: What about the pre-
contest phase? Youre known
for your tremendous condi-
tion onstage. Whats the first
consideration?
LA: Calories. The number of
calories you burn each day varies
depending on bodyweight, body
composition, metabolism and activ-
ity level.
More important than how many
calories you take in is what you eat.
You cant carry muscle and get
ripped while eating junk food. If you
dont eat clean for a long period of
timemonthsyou wont lose the
fat and become truly ripped.
Many people have no idea how
many calories they require simply
to maintain their weight, and as a
result they tend to cut calories too
much when they attempt to lose
bodyfat. Theres a rule of thumb for
estimating how many calories you
burn at rest. For men: Add a zero to
your weight and then add twice
your weight. For women: Add a zero
to your weight and then add your
weight.
So if you weigh 175 pounds, your
expected resting calorie needs are
2,100 a day (175 becomes 1,750, and
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More
important
than how
many calories
you take in is
what you eat.
to that add two times 175, or 350,
for a total of 2,100).
Thats an estimate of what it
would take to maintain your weight
if you did nothing but vegetate. To
determine total calorie needs, you
have to add calories for general
activity and exercise. With your desk
job and workouts, you probably
burn half of your resting needs, or
1,050. That gives you a total of 3,150
calories (2,100 plus 1,050 equals
3,150). If you were engaged in a
regular aerobic exercise program,
you would require more calories. On
the average, walking or jogging a
mile takes about 100 calories.
As a general frame of reference,
youll be interested to know that,
according to the National Research
Council, the average woman (54,
medium frame, not too thin, not too
fat) who does not exercise needs
1,600 to 2,400 calories a day to main-
tain bodyweight. The average man
requires 2,300 to 3,000 calories a day.
Find your calorie level, and main-
tain an eating journal, counting
your calories carefully. Start off with
a slight calorie deficit of 200 and
work with that as long as possible.
Several months of daily aerobics
and that slight calorie-deficit diet
will take off the bodyfat.
DY: How does your contest
diet work?
LA: Plan to diet for four to eight
months. Eat 30 grams of protein
every three hours, five or more
times every day. You should get
about one to two grams of protein
for each pound you weigh each day
over a minimum of five protein
meals throughout the day. Try to eat
three times before noon. Protein
shakes can help you achieve your
daily protein requirement.
Everything else you eat should be
clean complex carbs, such as brown
rice, corn, vegetables, whole-grain
oatmeal, pasta and fruit.
Drink water all day. Its the best
fat burner I know. Drink, drink,
drink!
Eliminate dairy products in the
final months or weeks and replace
them with other protein sources
that are free of carbs and fats.
Limit your carbs to two to four
servings of 100 grams per day; that
is, between 200 and 400 total grams
of carbs a day. Eat all your carbs
before 3 p.m., getting the majority of
them early in the day. Make break-
fast, midmorning and lunchto a
lesser degreethe biggest carb
meals of the day.
I eat a lot. I dont like being hun-
gry. Id rather eat an extra 500 calo-
ries a day and do an aerobic session
to burn it than be hungry. Amazing-
ly, the more you eat clean, the more
bodyfat youll lose. The body does
not hoard fat when youre eating a
lot and being active.
Keep fats as low as you can go.
There are fats in meats, nuts and
dairy products and many other
foods, so you have to be aware of
how much fat youre taking in. I
recommend 50 to 100 grams a day.
And always take a protein-and-
carb meal or drink within 30 min-
utes after you traineven if its at
night.
Eat salads and fibrous carbs daily.
They have almost no calories and
help your body stay healthy. You can
eat salads containing carrots, let-
tuce, spinach, cucumber, radish,
tomato, celery and other raw veg-
etables and even cooked green
vegetables in large quantities with-
out any negative effects. Consider
them zero calories.
DY: Do you recommend
restricting certain foods or
food groups?
LA: Absolutely. Avoid juice, bread,
pasta and other simple sugars and
carbs. Fruit is okay with breakfast
(like a banana, orange or melon),
Youll feel a burn like it was your first
day in the gym.
Line up four exercises or more,
either all for the same bodypart or
different ones. Then go at it. Do one
exercise after another with no rest. I
love to train that way, and about 75
percent of all my training is some
version of the no-rest routine. Why
rest? I get bored waiting for a body-
part to recover enough for me to
work it again. I like to pound on a
part like legs by performing squats,
straight-legged deadlifts and leg
extensions as one giant set until my
legs are toast.
Another favorite is to do abs be-
tween sets of everything I do that
day. Ill do 20 chins and rest my back
while I perform 25 hanging leg raises
in the Aborigional hanging sling
device. Then its back for 15 chins,
and so on. By the end of the training
session my abs are beaten like a rug.
Do straight sets at one workout;
then the next time do all supersets
with one exercise after another. Even
tiny changes will cause the body to
respond favorably.
DY: Do you have any other
favorite techniques?
LA: My all-time-favorite technique
is the extended set. It works great
because it can be used at any condi-
tion level during any phase of a cycle.
Lets say youre working leg curls. The
first five reps are easy, reps six
through 10 hurt, and rep 11 is almost
impossible. To avoid training to
failureunless its your all-out peak
weekyou stop your set and pause
for 20 to 60 seconds. Now continue
the set. Three reps go very easily. If
youre not in good shape, stop. The
next three reps hurt, and if its not
peak week, stop there. If on the next
two reps your legs are screaming,
you stop. You can continue that way
for some timeextending the set.
One of my most painful routines
using that favorite technique in-
volves shoulder presses. Do 15 reps,
then lower the weight to your waist
and switch to an undergrip and
perform 10 curls with that same
weight. Switch grips, get it up to your
shoulders, and press it 13 times. Your
arms will be burning now. Lower it
again and do 10 more curls and then
eight to 10 more shoulder presses.
Your arms will be on fire! I go as long
as I need to. If its an easy week, I still
do extended sets, I just dont push it
as far. If its a hard week, I blast away.
I recommend this technique over,
say, forced reps, which I have always
found to be risky from an injury
standpoint.
DY: You are an animal, Lee!
Editors note: To learn more
about Lee Appersons training, visit
www.leeapperson.com. IM
but I might eliminate it completely
during the last weeks and replace it
with a more complex carb like oat-
meal. If you eat breads and pastas,
try to eliminate them the last month
(at least) before a show and switch
to other carb sources.
During the last month or weeks
eliminate sauces like ketchup, mus-
tard, dressings, fake butters, fla-
vored rices and so on as well. Also
eliminate protein shakes and re-
place them with solid-protein foods
like chicken or fish.
DY: Please describe a typi-
cal day of eating.
LA: Sure. This diet has 425 grams
of protein, 179 grams of carbs and
70 grams of fat:
Meal 1
Egg whites
Oatmeal
Fruit
Protein shake
Meal 2
Filet mignon
Potato
Whole-wheat toast
Meal 3
Egg whites
Green salad
Protein shake
Meal 4
Grilled fish
Brown rice
Green vegetable
Meal 5
Egg whites
Oatmeal
Protein shake
Meal 6
Grilled chicken
Egg whites
DY: Lee, do you have any
other tips?
LA: Yes. I mentioned this earlier,
but you need mix up the order of the
exercises. Do exercises that you arent
used to but that are similar to move-
ments you currently perform. If you
usually do slant-board leg raises for
abs, switch to hanging leg raises.
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Do straight sets at one workout; then
the next time do all supersets.
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Muscle You Want...At Home!
Over-40
Build Your Body
Through Middle Age
and Beyond
by Jerry Brainum
Over-40
Muscle-and-Health Diet
ne of the great
things about body-
building is that its
never too late to
begin. Recent studies show
that while the majority of
sports have physiology-
based age limitations, you
can build and maintain
muscle with advancing
age. Thats not to say that
adding muscle isnt easier
when youre young. Those
who train in their 20s or
younger are at a distinct
advantage when it comes
to bodybuilding progress.
They have a more potent
release of anabolic
hormones, more complete
and rapid recovery from
workouts and the ability to
get stronger with less
chance of injury.
Those advantages may lead you
to conclude that bodybuilding
should be left to the young, but
nothing could be further from the
truth. The real advantages of lifting
weights occur as you age. While the
search for the fountain of youth
continues, most scientists agree that
the closest things to it are exercise
and diet. The human body operates
on a use it or lose it principle.
Aging people who dont present
themselves with mental challenges
often wind up with the more serious
cases of mental degeneration. Those
who dont exercise their muscles
may lose their ability to move.
The body can tolerate an impres-
sive degree of insult, such as lack of
exercise and poor diet, until about
age 40. Thats when all the physical
and mental neglect begins to sur-
face. Those who are out of shape at
40 often say they feel older than
their chronological age. The reverse
is true for those who engage in judi-
cious exercise and diet. For them
the aging process seems to slow to a
crawl.
A key aspect of maintaining fit-
ness and health with the passing
years is optimal nutrition. The same
principles that apply when youre
young also apply when youre mid-
dle-aged or older. You still need to
eat all required nutrients and avoid
foods that promote disease and
degeneration. If you ask scientists
who study aging about the best
nutritional technique for delaying
the aging process, many will tell you
calorie restriction. Thats proved
effective in a number of animal
species, where reducing calories led
to a slowed rate of aging and protec-
tion against most diseases associat-
ed with aging, including
cardiovascular disease and cancer.
The experts usually advise reducing
daily calories by 30 percent or more.
Despite the apparent success of
calorie restriction in animals, theres
little evidence that such a stringent
eating plan works in human beings.
The first hurdle is that curbing calo-
ries to the extent demanded by a
typical low-calorie plan is apt to
lead to long-term failure, or what
medical pros call lack of compli-
ance, in all but the most highly
motivated dieters. On the other
hand, proponents of calorie restric-
tion bristle when its called a starva-
tion diet, noting that while calories
are restricted, nutrients are not.
Reducing required nutrients along
with calories would lead to a shorter
life span.
From an exercise and bodybuild-
ing perspective, restricted-calorie
dieting is a negative. Thats readily
apparent when you take a look at
those who have opted for the calo-
rie-restriction lifestyle. Without
exception, they appear catabolic
and painfully thin. One proud pro-
ponent of the calorie-restriction
system flexes his arm in a Web site
photo, evidently unaware that his
biceps resembles a pea on a plate.
Some aspects of calorie restric-
tion that are said to help delay the
aging process arent suitable to
successful muscle building at any
age. Restricting calories can de-
crease anabolic hormones, except
maybe growth hormonebut GH
alone isnt associated with muscle
size. Prolonged calorie restriction
usually elevates cortisol, the prima-
ry catabolic hormone, and you dont
get enough protein and fat to sup-
port anabolic hormone function
and muscular growth.
Recent studies show that the life-
span-related benefits of calorie
Over-40 Muscle-and-Health Diet
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restriction accrue from decreased
cellular oxidation, especially in the
mitochondria, a part of the cell that
produces energy. The other benefi-
cial aspect is less bodyfat, which
leads to less whole-body inflamma-
tion. Thats noteworthy because
most degenerative diseases of aging
have an inflammatory component.
Far from being the passive tissue it
was thought to be in the past, body-
fat acts like an endocrine organ,
releasing numerous substances that
have potent effects on health and
longevity. So the less bodyfat you
have, the greater your chances of
living to an advanced age.
If youre over 40 and want to build
or keep your muscle, your primary
focus should be on maintaining
health and preventing diseases that
start in the middle years. Thats
clearly what differentiates older
bodybuilders from their younger
peers. The young often show little
concern for preventing disease. At
the height of their physical prowess,
they frequently turn a blind eye
toward the future. All that changes
when you turn 40. Even if you
choose to ignore the effects of aging,
theyll soon become apparent.
Good nutrition, however, can
diminish or even slow many of the
effects associated with aging. Thats
why you need to know how to eat to
maintain and build muscle, as well
as provide a hedge against the phys-
ical and mental degeneration that
would otherwise inevitably ensue.
Start by taking stock of your pre-
sent condition and setting your
goals from that perspective. For
example, if you have a close family
member who has type 2 diabetes,
your diet plan should focus on re-
ducing bodyfat and getting nutri-
ents that will promote insulin
sensitivity, including chromium,
biotin and most other vitamins and
minerals. You should avoid pro-
cessed carbs and other simple sug-
ars and focus on low-glycemic-
index carbs that elicit the least re-
lease of insulin.
An exception to that rule would
be the intake of high-glycemic carbs
just after a workout. Research shows
that taking in a carb-protein ratio of
about 3-to-1 just after a workout
heightens insulin release, which
promotes anabolic action in muscle.
The greater insulin release not only
stimulates amino acid uptake in
muscle for increased muscle protein
synthesis but also activates the rate-
limiting enzyme for muscle glyco-
gen replenishment, which aids
workout recovery considerably.
A major advantage of keeping a
close eye on carb intake is that the
aging process may largely be based
on resting insulin levels. Too many
carbs, especially processed carbs
and bad sugars, such as high-fruc-
tose corn syrup, promote not only
an excessive insulin release and
subsequent bodyfat but also a pro-
A major advantage of keeping a close eye on carb
intake is that the aging process may largely be
based on resting insulin levels.
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cess called glycation, which increas-
es deposition of sugars in connec-
tive tissue and other body proteins.
Most scientists think thats what
causes the increased stiffness asso-
ciated with aging. In diseases such
as diabetes, which involves disor-
dered insulin metabolism and ele-
vated blood sugar, the process is
more rapid, which is why poorly
treated diabetics age at a rate three
to five times faster than normal.
A few nutrients can retard or
blunt the glycation process, includ-
ing lipoic acid, green tea, vitamins
C, E and B6, niacin and L-carnosine,
a complex consisting of a double
bond of the amino acid histidine.
Small amounts of alcohol also re-
tard glycation. In fact, drinking a
glass or two of red wine, which
contains potent antioxidants called
polyphenols, has many health ben-
efits.
One recent study showed that a
nutrient in red wine, resveratrol, not
only works against cancer and car-
diovascular disease but also seems
to retard calorie-restriction-induced
aging. Before you go out and down a
bottle of wine, though, be aware
that the effect has thus far been
noted in yeast only. Also, excess
alcohol intake leads to toxic effects
on all muscles in the bodyinclud-
ing the heart.
Reaching age 40 also demands
that you eat the best-quality pro-
tein, including the usual bodybuild-
ing staples of fish, chicken, lean
beef and eggs. Emphasize fatty-fish
sources, such as mackerel, salmon,
herring and halibut, which have a
higher content of omega-3 fatty
acids. Omega-3 fatty acids provide
numerous health benefits and also
appear to modulate the bodys in-
flammatory processes. Recent stud-
ies also show that a regular intake of
omega-3s helps maintain brain
function with age, and people with
the highest levels of omega-3 fats
during middle age show the least
amount of brain degeneration as
they get older.
The other type of essential fat,
omega-6, offers some health bene-
fits and is a direct precursor of sub-
stances that build and maintain
muscle, such as prostaglandin F2A.
Its available in relative abundance
in typical diets, but omega-3 is
considerably scarcer. That explains
the focus on omega-3 fat.
Those who cannot eat fish can get
supplemental sources of omega-3
fats. Some advocate the use of
flaxseed oil, which contains alpha-
linoleic acid, a precursor of the
active omega-3 fats EPA and DHA.
Research, however, shows low con-
version rates of alpha-linoleic acid
into EPA and DHA, making it an
overrated source of omega-3. The
preferred supplemental form is fish
oils, which are higher in EPA and
DHA.
Saturated fat, found in meat and
other animal protein sources, is
often linked to cardiovascular dis-
ease. It doesnt oxidize in the body,
but it acts as a substrate for the
increased production of low-densi-
ty-lipoprotein cholesterol in the
blood. On the other hand, studies
show that only two types of dietary
fat help maintain testosterone levels
in the body: saturated and monoun-
saturated fat. Keep saturated fat
intake to no more than 10 percent of
total daily calories.
Far worse than saturated fat from
a health and longevity standpoint
are trans fatsfats that have been
structurally manipulated to extend
shelf life and prevent premature
ad
Alpha-linoleic acid
[in flaxseed oil] is an
overrated source of
omega-3s. Fish oils
are better.
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important consideration for those
over 40. For that reason, supple-
mental protein products should also
feature the highest quality sources:
a combination of the milk proteins
casein and whey.
Casein is a slow-acting protein
that promotes a gradual release of
amino acids over a seven-hour
period. That timed release sets off
an anticatabolic effect in muscle
thats particularly pronounced if you
get the protein before sleep. The
other milk protein, whey, is a more
rapidly absorbed protein that peaks
in the blood and is gone after about
90 minutes. The rapid absorption
characteristics of whey lead to a
rapid release of amino acids that
favors increased muscle protein
synthesis. Thats especially useful if
you get the whey in a postworkout
or even a preworkout drink.
Protein synthesis becomes more
difficult as the body ages. Studies
that have compared eating several
small meals to one or two meals
show that eating smaller protein
meals at regular intervals, such as
explains why monounsaturated fat
is a cornerstone of diets linked to
increased longevity and freedom
from degenerative disease, such as
the Mediterranean diet. That diet,
by the way, along with the Paleolith-
ic, or Stone Age, dietboth of which
have been discussed in IRON
MANconstitute the two best year-
round eating plans for maintaining
health and muscle. [Note: Watch for
an extensive feature on the Mediter-
ranean diet in a future issue of IM.]
Studies of men over 40 engaged in
weight training clearly show a supe-
riority of animal to vegetable pro-
tein sources. Animal protein has a
better amino acid balance and is
easier for the body to process, an
spoilage. The body handles them
more or less as it does saturated fat;
however, unlike saturated fat, trans
fat lowers levels of protective factors
in the body, such as high-density
lipoprotein, which is a primary
factor in preventing cardiovascular
disease. Trans fats also promote
cancer and lead to muscle break-
down by interfering with the syn-
thesis of normal eicosanoids
(substances made from fatty acids).
Trans fats, found in such processed
foods as margarine, shortening and
commercial baked goods, are usual-
ly identified on food labels as par-
tially hydrogenated oils.
Monounsaturated fat, found in
olive oil and many types of nuts, is
considered a neutral fat in that it
doesnt adversely affect cardiovascu-
lar health or synthesis of
prostaglandins, which are
hormonelike acids that have far-
ranging effects in the body. If any-
thing, food sources of
monounsaturated fat contain po-
tent phenol compounds that pro-
vide antioxidant activity. That
Scientists believe that some vita-
mins, like C, can help alleviate
joint problems caused by a process
called glycation.
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Avoid trans fats. They
lower levels of
protective factors in
the body, such as high-
density lipoprotein.
every 2 1/2 to three hours, promotes
increased muscle protein synthesis
in younger men and women. Stud-
ies of those over 40 show that eating
one or two larger protein meals
seems to work better than eating
smaller meals more often. Scientists
think the larger meals release a
greater amount of amino acids in
older people, and amino acids are
the key to promoting muscle pro-
tein synthesis. Unfortunately, the
subjects of the studies were seden-
tary people not engaged in resis-
tance exercise. So the information
may not apply to those actively
involved in weight training.
Controversy surrounds the ques-
tion of whether those over 40
should use soy products. Soy pro-
tein is inferior to animal protein
sources, such as casein and whey,
and acts like whey in that its rapidly
absorbed and metabolized. Studies
comparing the effects of soy and
milk proteins show little difference
from an anabolic standpoint. Soy
protein, however, has a greater
antioxidant effect after exercise
than whey does.
Soy contains active ingredients
collectively known as isoflavones,
which have many beneficial health
properties. In Asian countries, where
soy products are in wide use, people
average a daily isoflavone intake of
40 to 60 milligrams. Some studies
Small amounts of a soy pro-
tein productsay, 25 grams
a daymay discourage
prostate cancer and cardio-
vascular disease. Too much,
however, can mimic the un-
desirable effects of estrogen.
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Ignore all the dire
warnings about the
alleged dangers of a
high-protein diet.
Recent studies show that
a regular intake of
omega-3s helps maintain
brain function with age.
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show that soy guards against breast
and prostate cancer. On the other
hand, soy isoflavones are also known
as phytoestrogens because of their
structural similarity to estrogen.
Thats where the controversy kicks
in. While small amounts of a soy
protein productsay, 25 grams a
daymay discourage prostate can-
cer and cardiovascular disease, too
much begins to mimic the undesir-
able effects of estrogen, such as
water retention.
Ignore all the dire warnings about
the alleged dangers of a high-pro-
tein diet. A search of the medical lit-
erature regarding problems linked
to high protein reveals that all cases
involved people who had existing
kidney problems. Since the kid-
neysalong with the liverare the
main organs that process protein, a
high-protein diet can cause trouble
when theyre not functioning prop-
erly. That doesnt apply to those with
normally functioning kidneys. If
anything, one amino acid, L-argi-
nine, may prevent the deterioration
in kidney function that often occurs
with advanced age. One theory is
that arginine helps maintain local
nitric oxide production in the kid-
neys, thereby maintaining optimal
blood flow.
Those over 40 typically complain
of joint pain resulting from exercise.
It may be due to arthritic changes in
joints over the years or from glyca-
tion. Nutritional supplements may
offer help: glucosamine sulfate
(1,500 milligrams daily) and chon-
droitin sulfate (800 milligrams
daily); MSM, 4,000 to 6,000 mil-
ligrams daily; and turmeric or cur-
cumin, 3,000 milligrams daily. Like
the COX-2 inhibitor drugs that have
gained such a notorious reputation,
curcumin offers potent anti-inflam-
matory effects; unlike them, cur-
cumin isnt linked to heart attacks.
Curcumin also promotes the con-
version of relatively inactive T4
thyroid hormone into the five times
more active T3 version, which helps
maintain metabolism and better
body composition, meaning less fat.
Flavonoids naturally found in
grapeseed extract inhibit the en-
zymes that degrade joint proteins.
Omega-3 fats also offer relief
through decreased production of
inflammatory mediators in joints.
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Green tea provides some joint pro-
tection through its antioxidant ef-
fect, known to be more than 50
times more potent than that of
vitamin E.
Perhaps the most vital compo-
nent of nutrition for those over 40 is
eating functional foods and neu-
tracueticals; that is, foods that con-
tain such elements as flavonoids,
which help protect against degener-
ative diseases. One example is ly-
copene, a carotenoid found in
tomatoes and other red fruits and
vegetables. Studies show that ly-
copene works against prostate can-
cer and cardiovascular disease.
The foods that offer the most pro-
tection are fruits and vegetables.
The nutrients they provide include
fiber, flavonoids and polyphenols,
which are difficult or impossible to
get from supplemental sources.
The usual recommendation is to
eat at least five servings a day of
fruits and vegetables, with nine or
more servings being ideal. But
studies show that 75 percent of
Americans dont eat even the mini-
mal five servings a day.
Small wonder that cardiovascu-
lar disease and cancer continue to
be the major killers of Americans.
The only true antidote to such
diseases is to exercise and eat fruits
and vegetables. The older you are,
the more important it is, since the
onset of these diseases begins in
earnest at about age 40. The pro-
cesses that initiate them, however,
start even earlier. As an example of
just how protective such foods can
be, a recent study showed that
eating the following in one meal,
termed a polymeal, can reduce
the risk of cardiovascular disease
by 76 percent:
1
Wine, 150 milliliters a day
Fish, 114 grams, four
times a week
Dark chocolate, 100
grams a day
Fruits and vegetables, 400
grams a day
Garlic, 2.7 grams a day
Almonds, 68 grams a day
Following the nutrition princi-
ples outlined here ensures many
years of successful training and
health maintenance for those past
40 and beyond. The aging process is
inexorable, but the quality of life is
largely under individual control,
with good nutrition and exercise
being the keys to a higher quality of
living.
1
Franco, O.H., et al. (2004). The
polymeal: a more natural, safer and
probably tastier (than the polypill)
strategy to reduce cardiovascular
disease more than 75%. Brit Med J.
329:1447-1450. IM
A little wine each day
can augment a healthy
diet. It contains antioxi-
dants that have been
shown to reduce the risk
of cardiovascular dis-
ease.
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>>> by John Little <<<
Heavy
Duty
P
a
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t

6
H
ere are more excerpts from the thought-provoking seminar Mike Mentzer
gave in Canada in November 1981. The audience included fans as well as
media representatives like Musclemag International publisher Robert Kennedy
and photographer Chris Lund.
Mike Mentzer: Intensity refers to the percentage of momentary muscular effort. Any-
thing that reduces momentary muscular effort reduces intensity and, thereby, reduces results.
What you want to do is increase muscular involvement, not diminish itanything that you can do
to make the exercise harder, thereby increasing muscular involvement. Again, thats the name of the
game; its so damn obvious!
Heavy Duty Seminar
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Think
about it this way: We all said in the
very beginning that growth does
not come easily. Anybody want to
challenge that? Has anybody grown
too fast this year? No, we all know
that growth doesnt come easily.
You, literally, have to force it. Now,
you tell me how you force growth
with light weights, mild exertion,
easy workouts. The harder you
train, the faster you growbut the
harder you train, the less time you
can spend training. Its as simple as
that.
Again, the intensity and duration
relationship is a universal one. It
doesnt exist just for Mike Mentzer.
There were some people who were
fond of saying, It works for Mike
Mentzer, it works for Casey Viator, it
works for Ray Mentzer, but it works
for no one else in the world. Or,
We all have vastly different re-
quirements. And yet those same
people all train alike: Arnold does
20 sets, six days a week; Franco
does 20 sets, six days a week; Frank
Zane does 20 sets, six days a week.
If theyre all so different, why do
they train exactly alike?
The point is that we arent all that
different physiologically. Were all
unique as individuals, but when a
young manor a young woman
goes to medical school and studies
muscle physiology, whose physiolo-
gy is he or she studying?
Audience member: Every-
bodys.
Mike Mentzer: Everybodys! We
all have the same muscle physiolo-
gy. The biochemical changes lead-
ing to muscle growth in Mike
Mentzer are the same in Robert
Kennedy, Chris Lund and you. And
it follows from that, that the specific
stimulus required to induce those
biochemical changes leading to
muscle growth in Robert Kennedy,
and you and me is the same. What
is that stimulus? High-intensity
muscular contraction! Its universal;
its a medical factnot subject to
debate.
Its as simple as that. What is
trueand this is where the confu-
sion comes inis that we all grow
at different rates of speed. I might
grow faster as a result of high-inten-
sity training, but we all will grow
faster when we train more intense-
ly. If youre not gaining fast nowor
if youre not gaining at allyoull
gain faster when you train
more intensely. Chris Lund
will gain more rapidly when
he trains more intensely. He
may not gain as rapidly as
me, but then again, he might
gain more rapidly than me.
Audience member: Why
is that?
Mike Mentzer: Because of
innate adaptability. We all
have different innate adapt-
abilities to exerciseage,
existing physical condition,
motivation, a lot of different
factors. But the underlying
muscle physiology is the
same. The people who say,
We all have different training
requirements, are entirely
wrong. Theyre ignorant of
the basic facts regarding
muscle physiology. If we all
had different physiologies,
medical science could not
exist. A doctor would have to
study each individual as a
separate physiological entity
and then learn all the intrica-
cies of his physiology and
devise medicine around him. The
very fact that they could take the
basic principles of physiology and
apply it to the whole human race is
what makes medical science a
viable discipline. Make sense?
Sounds damn good to me. [Audi-
ence laughs]
I cant make it any simpler than
that. I mean all the theoretic and
academic bullshit aside, it just
follows from common sense: The
harder you train, the faster you
grow. But its also true, you cant
forget, that the harder you train, the
less time you can spend training.
Just like the faster you run, the less
distance you can run. Sure, you can
train as hard as possible for 30
minutes and then diminish the
intensity and train for eight hours
after that. But thats not going to
result in anything except reduced
progress.
Robert Kennedy: Hasnt the
best progress made in the past year
been that of Platz, following those
principles?
Mike Mentzer: Yes, absolutely.
We were just talking about that.
Tom trained extremely hard all year
for the IFBB Mr. Olympia. He was
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The harder you train, the faster you growbut the harder
you train, the less time you can spend training.
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the one guy I saw in Golds Gym all
winter long who just went to failure
on every single set. And I remem-
ber saying to my brother, Ray, This
guys serious! I had no idea what
he looked like underneath his
sweat suit because he was always
covered up. So when I saw him at
the pool two weeks ago, I just
couldnt believe my eyes. Hed put
12 pounds of pure muscle on his
upper body alone. Now his delts,
pecs and back almost match his
legs, which are among the greatest
medical phenomena Ive ever seen!
All the academics aside, what
really counts is that you get your
ass in the gym and train hard. And
if youre training six to eight hours
a day, youre not training hard. Its
laudable from one standpoint;
youre devoted, youre willing to
diligently put in a lot of work, but
that has nothing to do with
progress.
Sure, you can point to a guy like
Roy Callender, whos got one of the
most heavily muscled physiques in
the world and who trains eight
hours a day. You try training eight
hours a day, and see what happens!
Youll end up looking like a jockey!
A skinny little runt. If these guys
werent taking steroids, they would
look like jockeys.
And youve got to look back to
the early part of their careers. Real-
ly. Like ArnoldArnold was a pow-
erlifter in Austria. He had just
about as much muscle mass when
he trained in America as he did
when he was in Germany. What he
succeeded in doing when he got
here was getting rid of all the baby
fat, which he did through sheer
dint of physical activity. If you do
anything for four hours a day on a
reduced-calorie dietchopping
down trees, jumping up and down,
what have youyoure going to get
ripped. You dont have to lift
weights to get ripped. Ive seen
ripped athletes who never lifted
weights, and just because of their
high metabolic rates and reduced
food intake, or whatever, they had
no subcutaneous fat.
Its the burning of calories be-
yond what you take in, in the form
of food, that leads to the creation of
definition. The more calories you
expend, the more likely youre
going to become defined. Thigh
extensions dont burn anywhere
near the number of calories heavy
squatting does. Why would thigh
extensions lead to the creation of
definition as opposed to squatting?
What am I missing there? Can any-
body explain it to me?
Another one isweve talked
about it beforewide-grip chins.
Its a long-held beliefto quote the
so-called science of bodybuilding
that if you want to widen your lats,
stretch your shoulder girdle, what-
ever, do wide-grip chins. Thats
supposed to build wider lats. But,
again, just the opposite is true.
Picture your lat, or any muscle,
as a rubber band stretched between
two points. Your lat attaches under
the triceps and inserts down on
your lower back. Where are those
two points furthest apart? And
when is that rubber band stretched
the greatest? When your arm is
straight overhead in a close-grip
position. Thats 180 degrees. When
you go to a wide-grip, look what
happens to the angle: its closer and
closer to a 90 degree angle, and the
stretch is reduced. If you want to
stretch your lats, Christ, do close-
grip chins, not wide-grip.
Whats some more of the conven-
tional wisdom? EZ-curl bars for
building biceps. Theyre the worst
thing in the world you can do for
building biceps. Again, weve talked
about it before. The primary func-
tion of the biceps is not to flex the
forearm, its to what?
Audience member: To
supinate.
Mike Mentzer: To supinate. You
can prove it to yourself by putting
your hand in a goose-neck position
and pulling your arm back. Put your
other finger on your biceps and
youll feel that its not even tense
its soft. Now supinate the hand and
see what happens. An EZ-curl bar
pronates the hand and takes the
tension off the biceps. It works the
brachialis and forearms; it doesnt
work the biceps almost at all. What
you want to do is hypersupinate the
hand. Youve got to use at least a
straight bar to work the biceps.
And, again, this is conventional
bodybuilding wisdom.
Audience member: With your
intensity training it sounds as if its
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Tom Platz
was one of
the hardest
training
bodybuilders
ever, and his
all-out
intensity
helped him
bring up his
torso and
arms to
match his
incredible
legs.
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almost impossible to work out
alone, without a partner.
Mike Mentzer: Not at all. I keep
getting that in my seminars. I dont
know why. People think they have
to have a training partner to train
hard.
Audience member: Well, it
would help! You cant push yourself
hard without a partner.
Mike Mentzer: There are cer-
tain exercises where you obviously
cant do forced reps or perhaps
negatives without a training part-
ner. But with the vast majority of
exercises, if you use a little innova-
tion, you can devise ways of doing
forced reps. For example, on dips
you stand on a chair, go into the top
position and continue to lower
yourself or use your feet as an aid. If
you dont have a training partner
and you want to do forced reps for
your arms, do concentration curls
using the free hand to assist. If
youre doing dumbbell laterals, and
you want to continue doing nega-
tive or forced reps, when you cant
do any more positive reps, curl the
weight to here [the shoulders],
extend the arms out, and lower
slowly under control. Its very sim-
ple.
There are lots of things you can
do. In chinning, just step up on a
chairor on the Nautilus machine
walk up the stepsand get into the
top position. But even if you cant
do those things, you can still train
as hard as you canyou at least go
to positive failure.
It may be that you dont have to
train with 100 percent intensity. Its
never been proven conclusively
that you have to train with 100
percent intensity to induce maxi-
mum growth stimulation. Maybe
its only 85 percent. But there is
definitely a threshold of intensity
youve got to pass beyond to stimu-
late muscular growth. Maybe its
only 85 percentbut I ask you the
question: How do you accurately
measure 85 percent intensity?
There are only two intensity
levels you can measure accurately:
0 percent and 100 percent. When
youre not exerting yourself at all,
thats 0 percent intensity. And when
youre exerting yourself maximally,
as hard as you possibly canyou
cant push any harderthen you
know youre pushing 100 percent.
And when youre pushing 100 per-
cent, you know that youve passed
beyond the threshold of intensity.
How can you go beyond 100 per-
cent? Its impossible. Maybe you
only needed 90 percent, but as long
as you pass over 90 percent, youre
safe; you know youve stimulated
growth. So by going to failure every
time, youre safe.
And there are some people who
simply dont want to train this way.
Its only recommended for those
who want to stimulate maximal
increases in size and strength. Its
not for the casual enthusiast; its
for the serious bodybuilderthe
obsessive nut.
Youve got to be a little crazy.
Editors note: For a complete
presentation of Mike Mentzers
Heavy Duty training system, con-
sult his books Heavy Duty II and
High Intensity Training the Mike
Mentzer Way, available through
the ad on page 149 of this issue,
from Home Gym Warehouse, (800)
447-008, or by visiting Mentzers
official Web site,
www.mikementzer.com.
John Little is available for phone
consultation on Mike Mentzers
Heavy Duty training system. For
rates and information, contact
Joanne Sharkey at (310) 316-4519
or at www.mikementzer.com, or
see the ad mentioned above.
Article copyright 2005, John
Little. All rights reserved. Mike
Mentzer quotations that appear in
this series provided courtesy of
Joanne Sharkey, 2005 and used
with permission. IM
Heavy Duty
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Once you stimulate growth in the gym, leave,
relax and allow your muscles to grow.
uring the past year
Ive received a
pile of requests
from IRON MAN
readers and
friends to look over
their programs.
Theyre all stuck and want some
advice on how to move forward
again. In every instance I find the
same problemtheyre trying to
do far too much, either for their
current strength level, their age
or both. I look over a list of exer-
cises that would make top com-
petitive weightlifters and
bodybuilders cringe.
The
Big
3
The
Big
3
Keep It Simple to
Build Your Temple
by Bill Starr
Photography by Michael Neveux
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Bench Presses
Power Cleans
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Only The Strong Shall Survive
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Squats
Even so, when I suggest that they
should eliminate at least half of the
exercises, they insist that they need
to do them all if they want a com-
plete full-body workout. Well, I
reply, if youre preparing for the Mr.
Olympia contest or the Olympic
lifting Nationals, then perhaps you
do need to hit all those groups indi-
vidually. That is, if you have a couple
of hours a day in which to train,
have a surplus of funds to buy all
the supplements youll need to aid
your recovery and dont have to
worry about earning an income.
Otherwise, youre doing too much.
When a program includes a
dozen or so exercises, you end up
spreading your energy too thin to
allow you to make substantial gains.
You cant recuperate from the long
sessions in the gym, and since
youre not giving enough attention
to any one muscle group, everything
stays the same. Or worse. In many
cases the numbers start slipping
backward.
Keep in mind that Im referring to
beginners and intermediates. Ad-
vanced strength athletes can do a
great deal more work in the gym
and recover from it. Thats due to
the fact that over an extended peri-
od of diligent training theyve estab-
lished a wide, firm foundation of
strength. Most trainees who will
read this are not in that category.
The notion of simplicity in
strength training has gotten lost in
recent years. Currently, any program
worth its salt must include lots of
exercises done on specialized ma-
chines, and, of course, there have to
be a few gimmicks such as large
balls and chains thrown in for good
measure. After all, thats what the
modern athlete needs to be compet-
itivewhich is pure bullshit.
The truth of the matter is, gyms
that feature only the most rudimen-
tary equipmentlike those found in
basements and garageswhere the
athletes build their routines around
a few primary movements, turn out
stronger men than the multiexercise
programs in la-di-da facilities.
Another primary reason that so
many programs have so many exer-
cises in them is the influence of
articles that appear in fitness maga-
zines. I look at programs that fill an
entire page and shake my head,
wondering, What is a beginner to
think? Most likely that the authors
are experts and know what theyre
talking about. If they say that I need
to do 15 exercises in a session, thats
what Ill do. And since the gym is
filled with machines, it only makes
sense to use all of them.
So, instead of hammering away
on full squats, our beginner moves
from machine to machine, working
his legs in a variety of fashions. Its a
good idea on paper, but it doesnt
get the results that attacking a pri-
mary exercise and using a couple of
machines for auxiliary work does.
Theres also the point that few like to
admit: Working on a machine is
easier than doing free-weight exer-
cises.
Understand that your body only
has so much energy for training,
and once youve tapped that supply,
youre not going to make any further
progress on that day. When you
continue to pound away, even on
the smaller muscle groups, all youre
doing is fatiguing the muscles and
attachments, which will adversely
affect your next workout. In other
words, youre overtraining.
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When a program includes a
dozen or so exercises, you
end up spreading your ener-
gy too thin.
However, there are a few good
ancillary exercises you can
add to The Big Three program
without sacrificing your gains.
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Concentration Curls Chins
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To gain strength, you need
one primary exercise for the
three major muscle groups.
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Squats
To gain strength, you need to do
one primary exercise for each of the
three major muscle groups: shoul-
der girdle, back and hips and legs.
Then add a few auxiliary
movements for the smaller groups,
and leave the gym.
Whenever a beginner follows that
course, gains come consistently
and theres no doubt in my mind
that the greatest motivator in the
weight room is making regular
progress. Nothingwell, almost
nothingfeels as great as improving
one of your primary lifts. Achieving
a personal record makes you eager
to get back in the gym for your next
session. In contrast, if youre stuck
on every lift, youll be inclined to
skip the next workout, flop on the
couch and watch TV.
I should mention that using too
many exercises in a program is not a
new development. I pointed a finger
at machines for being partly respon-
sible, but in truth trainees started
doing it long before the machines
came on the market. In the late
1960s strength training for athletes
made a huge leap forward due
largely to the articles published in
Strength & Health and Iron Man
about sports teams and individual
athletes using heavy weights to
improve their performances.
Football led the way. The San
Diego Chargers, under strength
coach Alvin Roy, had a tremendous
influence on the mind-sets of col-
lege and high school coaches. If the
pros lifted weights, we should too,
was the thinking. Tommy Suggs and
I took it upon ourselves to go forth
and preach the gospel of strength
training to the masses. We were in
ideal positions to be considered
authorities on the subject: Tommy
was the managing editor of Strength
& Health, and I was his assistant.
Wed both won national titles in
Olympia lifting and had represented
the York Barbell Club, the national-
team champion. That gave us an in,
and we began putting on demon-
strations and clinics at high schools
and colleges in the area. Bob Hoff-
man understood the financial impli-
cations of what we were doing and
backed us 100 percentalthough, I
should add, we never received any-
thing extra in our paychecks for our
efforts. Even so, we surged on. We
were on a mission.
These work
your shoul-
der girdle
and back
hard.
More shoul-
der girdle
work with
chest and
triceps.
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Bench Presses
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One of the biggest gatherings for
football coaches in the east was a
convention held in the Shoreham
Hotel in Washington, D.C. We se-
cured a booth for York Barbell,
lugged in weights, a bench and a
power rack, boxes of magazines
plus an array of Hoffmans nutri-
tional products to put on display.
For 2 1/2 days we talked with
coaches and taught them how to do
lifts that we thought would be ben-
eficial for their athletes, and we told
them of the value of protein milk-
shakes to help their kids pack on
muscular bodyweight.
While we gave them information,
we also learned a great deal from
them. Those dedicated men were
doing their utmost to put together
functional routines for their ath-
letes with a minimum of equip-
ment and know-how. Unlike what
happens today, there were no re-
sources they could turn to for help
in formulating a strength program.
For the most part it was hit and
miss. What they all had in common
was, they had very little in the way
of equipment, usually just a bar or
two and some plates, and not much
time in which to train the athletes.
Many of the students had to catch
the bus after school.
On the drive back to York,
Tommy and I analyzed all the input
wed received from the coaches. We
determined that what they needed
was a very simple program that
could be done in a limited space
with a small amount of equipment
and in a short period of time. Plus,
the exercises had to be easy to
learn.
We concluded that three exercis-
es would be enough to get the job
done. It goes without saying that
our selection of three exercises
rather than four, five or six was
based on our background in
Olympic lifting. Bodybuilders often
did multiple movements in their
routines, but weightlifters did only
three: one for the back, one for the
legs and one for the shoulders, all
with the competitive lifts in mind
military press, snatch and clean
and jerk.
The best exercise for the legs was
a no-brainer. Nothing can compare
with full squats. For back we toyed
with the deadlift but decided that
since these were athletes, the power
clean would be more useful, as it
actually enhances athletic
attributes while improving back
strength. For the upper body we
believed that the incline-bench
press was a better exercise for ath-
letes than the flat-bench press
because it put more emphasis on
the shoulders. We also knew, how-
ever, that the coaches didnt have
incline benches at their disposal.
Some didnt even have flat benches.
One coach told us he had his play-
ers do their bench presses on the
benches in the locker room. So we
chose the flat-bench presseasy to
teach, and it did work all the groups
in the upper body thoroughly.
Research revealed that the best
formula for developing strength
was to do four to six sets of four to
six reps. Knowing that many of the
coaches would be dealing with 40
or more kids, we kept the program
simple as well. Five sets of five fit
the guidelines and would make
calculation much easier. Three days
a week would get the job done, with
the athletes using the heavy-light-
and-medium system.
By the time we got back to York,
we felt confident that wed come up
with a good program. We called it
The Big Three. Still, it was only a
theory. We needed test subjects,
and we got them. Whenever we
went to a high school to put on an
exhibition, we handed out the pro-
gram. We also wrote about it in the
magazine and sent copies to inter-
ested parties.
The real boost came the follow-
ing year, when we went back to the
Washington convention. We gave
out copies of The Big Three to every
coach who came to our booth,
which was all of them. We also put
on a demonstration to show how to
do the lifts correctly, allowing the
coaches to try them as well. Many
wanted to know what auxiliary
exercises they might include in the
routine. We gave them some ideas,
suggesting ones that required no
extra equipment, such as straight-
arm pullovers and curls with the
bar, freestanding calf raises and
chins. You can do chins almost
anywhereif you use your imagi-
nation. Ive done them off rafters
and garage door frames. We advised
the coaches to keep the auxiliary
work to a minimum, no more than
Few like to admit that work-
ing on a machine is easier.
Machines cant completely
replace free-bar exercises.
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Machine Squats
Smith Machine Squats
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two sets of fairly high reps, 15 to 20.
A month later we got a call from
Captain Ed Schantz, who was in
charge of strength conditioning at
the United States Naval Academy.
He asked us to assist him in organiz-
ing his program.
When the Marine captain showed
us the program he was using,
Tommy and I looked at one another
and chuckled. Tommy informed
him that he was doing too many
exercises, and the captain explained
that he was trying to include one
exercise for each bodypart. Youve
done a fine job of selecting exercises
to work the entire body, I said, but
its too much of a good thing. Then
Tommy and I gave him the reasons
why we believed that condensing a
workout into three exercises rather
than spreading it out over 16 was
more productive.
The captain grasped the concept
and agreed to give it a trythat is, if
wed teach him and his athletes how
to power clean. And thats what we
did, along with helping them with
form points on the squat and
bench. The following afternoon we
received a call from the captain. He
told us happily that hed gotten so
sore from doing power cleans that
he could barely get out of bed that
morning. He was a believer.
While the feedback we were get-
ting from those using The Big Three
routine was positive, it wasnt until
we returned to the coaches conven-
tion in D.C. that we knew for certain
that wed formulated a good pro-
gram. The coaches poured into our
booth with glowing reports of their
successes. Their players were much
bigger and stronger than before,
which resulted in a much better
season.
The most impressive account
came from a junior varsity coach in
Virginia. The previous year his team
had gone 19, and he was on the
brink of being replaced. He installed
The Big Three after talking with
Tommy and me and encouraged his
team to start drinking lots of pro-
tein milkshakes. With pride he
informed us that hed just conclud-
ed an undefeated season. His play-
ers had gained so much
bodyweight that he was accused of
giving them steroidsa fact that
delighted him to no end. Since that
time Ive used The Big Three with
athletes in every sport you can
think of, and it works for all of t
hem. A good program is one that
produces results, and the best are
plain and simple, not drawn out
and complicated. Putting all your
energy into just a few primary lifts
is certainly not a new idea in
strength training. Its the way all the
great Olympic lifters trained. Most
only did the three lifts and squats.
Hell, Milo only did one exercise and
became a legend.
Id guess that every reader knows
the story of when Arnold loaded a
barbell and some plates in his car
and drove with some lifting bud-
dies into the country, where they
You can use incline presses
in place of bench presses
for more shoulder empha-
sis and variety.
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Incline Presses
spent the day doing full squats.
Now, thats specialized training,
and it got the results they were
seeking. The concentrated work
jarred their legs into another level
of strength and growth. Had they
gone to a gym and spent the same
amount of time doing a variety of
leg exercises, theyd never have
achieved the same benefits.
Keeping your program simple
doesnt mean you have to do the
same exercises at every workout.
Even The Big Three graduates to
more advanced movements, al-
though the principle of only work-
ing three primary exercises per
session remains intact. So you
might do power cleans, squats and
benches at one workout; deadlifts,
lunges and inclines at the next and
finish up the week with squats,
military presses and shrugsor
any variation of that idea.
At the extreme end of the sim-
plicity scale there are those who
thrived on doing only one exercise
per workout. At one point a few of
my former Hopkins athletes con-
tacted me. They were so busy
with their jobsalways in the
financial fieldthat they couldnt
find the time to go to the gym
three days a week and train for an
hour and a half. I suggested that
they go to the gym as often as
possible, perhaps during lunch
hour, and do just one exercise for
30 minutes. If they could manage
to get in four or five sessions a
week, they would at least be able
to stay in decent shape.
A few advanced strength ath-
letes have taken this idea of one
exercise per workout to a more
radical level. George Hecter is a
homegrown product who started
training with me when he was in
high school. After several years of
training he did a routine in which
he concentrated on one of the
contested powerlifts for the entire
workout, more than an hour and
a half. They were extremely de-
manding sessions and not for the
fainthearted, but they paid huge
dividends for him. He went on to
win the heavyweight title in pow-
erlifting and competed in the
Worlds Strongest Man competi-
tion.
A perfect example of the type
of program Im talking about can
be found in the January 05 IRON
MAN. John Balik laid out a rou-
tine for his 15-year-old son,
Justin, that consisted of three core
exercisesdeadlift, squat and
bench pressalong with four
mild auxiliary movements and
some ab work. The workload was
low, which is an important con-
sideration for any beginner. This
is an ideal routine for any begin-
ner, young and old.
So if youve hit a wall in your
training, try simplifying your
program. It may mean dropping
several exercises or shifting them
around to enable you to apply
your full energy to a few primary
movements. Do that, and I assure
you that youll start making gains
once again.
Editors note: Bill Starr was a
strength and conditioning coach
at Johns Hopkins University from
1989 to 2000. Hes the author of
The Strongest Shall Survive and
Defying Gravity. IM
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Macrobolic
Macrobolic
Gerard Dente, Former Competitive Bodybuilder
and President of Maximum Human Performance,
Demystifies Diet
by Steve Holman
verybody and his brother has an opinion
on the proper way to trainif they lift,
that is. All you have to do is head to the
gym and bring up the subject. Youll get
at least five people joining in on the con-
versation, all convinced they know the best way to
train. When it comes to diet, however, the eyes of
those same people will usually glaze over, giving
them a look reminiscent of Robert Blakes attorney.
They may have an opinion, but its cloudy, and
theyll probably spout something thats way off
base (So, an all-bacon diet may just work!).
One man whos not confused in the least is Ger-
ard Dente. A former competitive bodybuilder
with more than 15 years of in-the-trenches ex-
perience, hes devoted his life to nutrition
research. Hes the president of Maximum
Human Performance, a respected sports-
nutrition company, and the author of
Macrobolic Nutrition, which he wrote
with Keven Hopkins.
Dente also serves as a consultant to
many professional athletes and body-
builders. If you want diet answers, hes
your man. Lets go to the audiotape.
Momentum
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In the absence of carbs your
body reverts to a catabolic process
known as gluconeogenesis in an
effort to make the blood sugar it
needs not only to perform but to live.
IM: Low-carb diets are the
rage right now. How low is
too low, and why is a low-
carb diet not the way to go
for fat loss, especially for
bodybuilders?
GD: The fact
that the low-
carb diet is
so pop-
ular is
a
great
indica-
tion of
how people
can be influ-
enced by the media
and trends. Thats under-
standable for mainstream America
because most people dont have
extensive knowledge of diet and
nutritionbut how low carb ever
got so popular in sports nutrition is
disturbing and confusing.
I say that because if you look at all
the research on performance nutri-
tion, the importance of carbs is very
clear. A major study in the Strength
Conditioning Journal found that
diets containing less than 42 per-
cent carbohydrates do not meet the
energy demands or provide ade-
quate glycogen for bodybuilders
and their intense workouts. Thats
only one of many studies showing
that your diet should provide a
minimum of 40 percent carbs. So,
its hard to understand why the low-
carb fad caught on and even got
some accolades in fitness publica-
tions.
IM: But people lose weight
on low-carb diets.
GD: Dont get me wrong, you can
absolutely lose weight on low carbs.
Perhaps thats why the diet spread
like wildfire. But make no mistake:
Following a low-carb diet will hin-
der performance, your health and
your ability to increase
muscle mass. If
you balance
and por-
tion
your
macronutri-
ents properly,
you can get the
same fat-burning benefits
that a low-carb diet provides with-
out compromising performance
and muscle building.
The fundamental principle of a
low-carb diet is that by restricting
the intake of carbs, you control two
very important hormones that
influence fat storage and fat burn-
ing: insulin and glucagon. A low-
carb diet keeps blood sugar levels
low and causes a shift in those
hormones by lowering the fat stor-
ing hormone, insulin, and raising
the fat-burning hormone,
glucagon. That shift gives you in-
creased fat burning.
In the absence of carbs, however,
your body reverts to a catabolic
process known as gluconeogenesis
in an effort to make the blood sugar
it needs not only to perform but to
live. Gluconeogenesis is a process
in which your body converts amino
acids from either food or muscle
tissue into blood sugar. Its not an
efficient process and can be ex-
tremely detrimental, especially to
athletes and bodybuilders.
As I already pointed out, body-
builders and other people who
work out have a much greater need
for carbs (a minimum of 40
percent of their total
calorie intake)
than the
average
person.
So, if
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Macrobolic Momentum
Forty-five percent of your calo-
ries should come from low-to-medi-
um-glycemic carbohydratesslow
carbs.
you follow a low-carb diet, your
body will continually be in gluco-
neogenesis, a muscle-wasting, or
catabolic, state. Why would body-
builders want to jeopardize their
hard-earned muscle when they
could achieve the same degree of
fat losswhile actually gaining
musclesimply by eating smarter?
IM: So your Macrobolic Nu-
trition plan is more
balanced?
GD: Ive done extensive research
on performance nutrition and
developed a diet backed by science.
Ive been using it on a number of
world-class athletes for the past
few years with amazing results.
Macrobolic Nutrition prescribes
macronutrient percentages of
45/35/20 from select sources of
carbohydrates, proteins and fats,
respectively. The key is to eat the
right foodsand the right per-
centages of macronu-
trients.
If you fol-
low Mac-
robolic
Nutri-
tion
guidelines, you can lower insulin
and raise glucagon for maximum fat
burning in a similar fashion to the
way a low-carb diet works while
actually improving the anabolic
process of building muscle and
optimizing
performance.
Forty-five
percent of
your
calo-
ries
should
come from
low-to-medi-
um-glycemic car-
bohydratesslow carbs,
meaning they should be from
sources that slowly raise blood
sugar, as opposed to high-glycemic
carbs, which raise blood sugar
quickly. Good examples of slow
carbs include sweet potatoes, oat-
meal and brown rice.
Protein should make up 35 per-
cent of your dietlean beef, chick-
en, turkey, eggs, egg whites and
fish. As for protein
supplements,
look for prod-
ucts that
contain
a
blend
of vari-
ous protein
sourcessuch
as whey, casein and
soyrather than a single
source. That will ensure that the
supplement contains adequate
levels of key amino acids and pro-
vides a steady supply of them.
Fat intake should be around 20
percent. Fat is important for hor-
monal production and regulation,
slowing down digestion and keep-
ing blood sugar stable, anti-inflam-
mation and as a secondary energy
source. Your dietary fat should
come from what occurs naturally in
your protein, with the rest coming
from EFAs, such as olive oil or bor-
age oil.
IM: But wont eating fat
along with all those carbo-
hydrates provide an energy
surplus and/or stop the use
of stored bodyfat for energy?
GD: Absolutely not! Im glad you
asked thatyou use the term ener-
gy surplus. Lets expand upon that
because its a key component of
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Macrobolic Momentum
Macrobolic Nutritionor
any diet, for that matter.
The bottom line
with any diet is that if
you eat more calo-
ries than you ex-
pend, youll be in
an energy surplus
and your body
will store fat. That
can even occur
on a low-carb
diet. On any diet
you have to moni-
tor your calorie
intakeand the
Macrobolic diet is
no different. Theres a
chapter in my book on
the importance of calo-
rie intake, and I provide a
useful calorie calculator so
you can easily determine your
calorie needs for your goal. [Note:
You can find the calorie calcula-
tor online at www.macro
bolicnutrition.com.]
Whats different about
Macrobolic Nutrition is
that by eating in the
45/35/20 range and
creating the ideal
hormonal and
metabolic envi-
ronment, you end
up having a much
higher calorie
intake than with
any other diet for
several reasons:
Macrobolic meals
have a high ther-
mic effectmean-
ing they boost
metabolism, they shift
hormones to favor fat
burning and muscle
building and over time
increase lean body mass,
which actually increases your
need for more calories. I refer to that
as Macrobolic momentum, in which
your body chemistry gets more and
more efficient at building muscle
and burning bodyfat and requires
more calories. How many diets do
you know that can do that?
IM: Sounds interesting.
Heres another common
question: The body only
stores 300 to 400 grams of
glycogen from
carbohydrates. A typical 90-
minute bodybuilding work-
out, training, say, three
bodyparts, cant reduce
those stores by more than
about 100 grams. Why do
you need to take in 300 to
400 grams of carbs a day?
GD: Thats a very logical ques-
tion, but when design-
ing a meal, you have
to look at the sum of
the whole and not
its parts. The same
question can be
asked of a person
on a high-protein,
low-carb diet
whos eating 500
grams of protein.
Does he or she
really need that
much protein?
The premise be-
hind Macrobolic
Nutrition is to eat the
proper amount of each
macronutrient for the
purpose in which it was
intendedcarbs to supply
glucose for energy, not only for
vital body functions but for
maximum performance and
to prevent muscle wasting;
proteins to supply your
body with the amino
acids it needs to build
and repair enzymes,
hormones, organs
and, of course,
muscle tissue; and
fats for the forma-
tion of hormones
and
prostaglandins
and to fight infec-
tion, regulate
growth and assist
in digestion.
As for your ques-
tion of whether the
body needs 300 to 400
grams of carbs, that
would totally depend on a
number of variables: the
persons size, activity level,
fitness or performance goals, total
calories consumed for the day and so
on. As you point out, a 90-minute
workout may use 100 grams of carbs,
but the body also needs roughly 100
grams per day with no activity just to
ensure adequate blood sugar levels
and adequately supply the brain.
Add to that other daily activities, and
also keep in mind that the more
muscle mass a person carries, the
greater the need for glycogen and
carbs for optimum performance.
The key is to plan your total daily
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Macrobolic Momentum
calorie intake and break it down into
balanced 45/35/20 meals through-
out the day. Then for your last meal
you should ideally take a supple-
ment high in protein, low in carbs
and with moderate fat. That type of
eating schedule will provide the best
hormonal profile for maximum
muscle building and fat burning.
Macrobolic meals are designed to
keep your body running optimally
for approximately three hours. When
you follow the Macrobolic Nutrition
program during the day, you can
expect:
Sufficient supply of carbohy-
drates to meet energy demands.
Controlled insulin release to
prevent the formation of triglyc-
erides into bodyfat.
Controlled insulin release to
shuttle amino acids and glucose
to muscle tissue.
Raised glucagon to increase fat
burning.
Lowered cortisol to prevent
muscle tissue breakdown.
A steady supply of amino acids
from quality protein sources to
maintain positive nitrogen bal-
ance.
A supply of fat and essential fatty
acids (EFAs) to support hormone
production, prevent inflammation
and slow digestion to control
blood sugar and amino acid re-
lease.
Maximized thermogenic effect of
food; that is, the calories used to
digest a meal.
All of those great things are going
on at once after a Macrobolic meal.
Your body is running optimally and
efficiently. Thats where meal fre-
quency becomes important. A Mac-
robolic meal is only going to fuel
your body for so long. Eat every
three to four hours during the day to
keep your hormone levels, blood
sugar levels and nitrogen retention
optimal. If your busy schedule
doesnt allow you to eat that often,
Macrobolic-MRP and Macrobolic
bars are a great way to get the fre-
quent nutrition you need.
Nighttime is a different story. You
need to keep insulin low and nitro-
gen high during the nighttime fast-
ing hours with a meal high in pro-
tein and low in carbs. MHPs
Probolic-SR Protein uses a patented
technology to sustain the release of
amino acids for up to 12 hours to
ensure that you maintain a positive
nitrogen balance. From that Mac-
robolic Nutrition nighttime formula
your body gets:
Macrobolic meals are designed to
keep your body running optimally for
approximately three hours. That
makes meal frequency very
important.
I call it the secret because once you use
it, youll see new muscle appear on your
arms, chest and legs almost immediately.
And people will notice. Many of your
friends and family will be shocked at your
new muscled-up physique. I know it can
happen to you because it happened to me.
When I was a teenager, I had dreams of
being so big and muscular that jaws would
drop when I walked on a beach. I also had
dreams of competing in the sport of body-
building, but I refused to resort to body-
building drugs. They were out of the
question for me because the rewards
simply werent worth the risks. I was deter-
mined to rely solely on training and nutri-
tion.
The real size I was seeking didnt materi-
alize, however, no matter what I tried. I
began to think that the drug users at the
gym were right, that it was impossible to
build exceptional size and strength without
anabolic steroids. Even so, I refused to risk
my health and convictions, and my train-
ing gradually slacked off, falling by the
wayside. By the time I was 21, my 511
physique had leveled off at a soft 190
pounds.
As chance would have it, I got a job in
the product division of IRONMANmaga-
zine and met Steve Holman, the editor in
chief. He told me he had developed pro-
grams that could add pounds of muscle to
just about anyones frame in a few months.
Talking to Steve moti-
vated me to start train-
ing hard again, and
heres the real kicker: I
convinced him to train
with me. When he
agreed, I felt a wave of
motivation unlike any
Id ever experienced
before. Steve had devel-
oped the Positions-of-
Flexion
muscle-building sys-
tem and written a
number of books, so I
had a good feeling that
he could help me take
my muscle size and
strength over the top.
I trained hard, ate
well and consistently
and concentrated on
doing my best at
every workout. To say
I was shocked by the
results is putting it
mildly. My muscle
size took a radical
leap: I added almost
20 pounds in only 10
weeks. My bodypart
measurements and
strength increases
also amazed me:
arms, up 1 1/4 inch-
es; thighs, up 1 1/2 inches;
waist, down one inch; bench,
up from 200x10 to 290x6;
squat, up from 205x8 to
335x7. Unbelievableand I
did all that in 10 weeks with
no steroids, just hard, sensi-
ble training, a regimented
eating schedule and a few
choice supplements. Considering my
sputtering progress in the past, those
gains were miraculous.
Adding new muscle that quickly felt
incredible. Thanks to the IRONMAN
Training & Research Center, Steve Hol-
man and POF, Im very close to my dream
physique and I appear in the magazine
regularly. I even made the cover. Im
positive that once you try POF and chan-
nel your motivation, youll make some of
the best gains of your training career.
POF blows the doors off anything youve
ever tried in the gym. Weve even had
bodybuilders who start using POF say
they thought their skin might split be-
cause the influx of blood is
so fast and furious. That
growth effect is from the
max muscle fiber recruit-
ment and full-range work
POF provides for each
target muscleand it only
takes a few sets so you have
much more recovery energy
to grow.
If you want to learn how
to use POF, I suggest you
check out the Critical Mass
video series, which includes
Critical Arms, Critical
Chest & Delts and Critical
Legs & Back. Each half-
hour tape is a body-
part-by-bodypart POF
analysis and is jam-
packed with muscle-
building info and
live-action demonstra-
tions by awe-inspiring
bodybuilders. These
videos are instruction-
al, but youll watch
them again and again
to get motivated to
blast through your POF
workouts!
For real-world POF programs that can
work muscle-building miracles, there are
three detailed POF manuals:
10-Week Size Surge, a step-by-step
diet and exercise program to get you
started packing on mass right away.
Size Surge 2, the 10-week follow-up
program to Size Surge to keep your gains
on the road to hugeness.
Hardgainer Size Surge, tips, tricks,
diets and training programs for the geneti-
cally challengedthe thin hardgainer.
POF will fire you up and take your
muscle-building workouts to a new level
of super effectiveness, guaranteed! Its
time you get the attention-grabbing
physique you cravewith POF training.
Sincerely,
Jonthan Lawson
IRONMANResearch Team Member
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Steve Holman: Once I developed
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Today, thanks to POF training, Im an
IRONMAN cover model and I appear in
the magazine almost every month.
I Almost Gave Up On Building
a Great Physiqueand Then I Found
The Secret...
N
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!
F
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S
p
e
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WARNING: Due to the
rapid rate of muscle
growth some people
experience using POF,
tiny stretch marks on
the skin may occur at
the pec insertion near
the armpit; however,
these tiny marks will
fade over time and
eventually become
almost invisible.
2
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10 Weeks!
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On nonworkout days
you should eat
fewer carbs
and less
protein
and fat.
A
steady
supply of five
critical amino
acids from sus-
tained-release protein
to maintain nitrogen bal-
ance during sleep.
Stable insulin levels due to the
very low carbohydrate and essen-
tial fatty acid content of the shake.
Elevated growth hormone due to
low insulin levels.
Increased fat burning due to
raised glucagon and the thermic
effect of digestion.
IM: Do you recommend re-
ducing carb intake on non-
workout days?
GD: Yes and no. Now, before you
shake your head and tell me Im nuts,
hear me out. I believe you still need
to eat balanced meals of 45/35/20
throughout the day to create the ideal
hormonal environment and opti-
mum nutrition for building muscle
and burning fatbut your total calo-
ries should be lower. So on non-
workout days you should eat fewer
carbs and less protein and fat.
Remember, your calorie require-
ments are lower on nonworkout
days, but you still want to supply
the proper nutrition for growth and
recovery.
IM: Do you recommend
cheat dayswith higher
carb and/or fat intaketo
satisfy cravings?
GD: On a Macrobolic diet you
dont really get sugar cravings be-
cause you arent depriving yourself
of carbs, but you do keep insulin
low. I think everyone deserves an
occasional cheat day or meal.
Going off your diet for a day wont
hurt you one
bit, especially
once youve been
on the Macrobolic
diet for a while and
youre in fairly good shape.
IM: You say in your book that
people dont need cardio to
burn bodyfat, but isnt it nec-
essary to create a calorie
deficit to tap into bodyfat
stores, especially if
someones taking in 300
grams of carb a day?
GD: You only need to do cardio to
create a calorie deficit if youre eating
more calories than youre using. If
you want to maximize muscle
growth, you are much better off mon-
itoring your calories to create a
deficit than doing cardio. Why eat
more food just to have to get on a
treadmill and run like a gerbil to burn
it off? Performing cardio can compro-
mise muscle tissue if you arent care-
ful. On your training days you want
to preserve as much energy as possi-
ble to work out hard and heavy, and
Macrobolic Momentum
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Performing cardio
can compromise
muscle tissue
if you arent
careful.
on your off
days you
want to rest
your body so you
can recover for your
next workout.
Im not an advocate of car-
dio. The only exception would be if
youre carrying a lot of bodyfat and
want to jump-start fat burning
even though you will compromise
some muscle. Or if youre an athlete
and need cardiovascular condition-
ing to perform your sport or if youre
in a precontest phase to get ultra
shredded. But even while preparing
for a show, you need to make sure
not to overdo cardio. If you dont get
too far out of shape in the offseason,
a few weeks of 30-minute cardio
sessions should dial you in.
IM: Can you list a couple of
Macrobolic Nutrition meals
that are balanced?
A: Heres a good Macrobolic
breakfast:
Omelet (include five large-egg
whites, one large whole egg,
chopped sweet green pepper,
chopped sweet red pepper, raw
onion, lowfat cheddar cheese
no more than one ounce)
Oatmeal
1 cup Skim Milk Plus
Thats got about 556 calories, 61
grams of carbs, 50 grams of protein
and 11 grams of fat. Percentages:
44/36/20.
You can even have a burger for
lunch or dinner:
7 ounces lean ground beef
1 large whole-wheat hamburger
bun
2 leaves raw lettuce
2 slices tomato
Thats got about 629 calories, 65
grams of carbs, 53 grams of protein
and 12 grams of fat. Percentages:
45/36/19.
And, of
course, I recom-
mend MHPs Up Your
Mass shake. Four scoops
has 510 calories, 58 grams of
carbs, 46 grams of protein and 11
grams of fat. Also the Macrobolic
MRPone packet has 350 calories,
39 grams of carbs, 32 grams of pro-
tein and seven grams of fat. Those
meet the target percentages. Keep
in mind that slight variations are
okayand that protein and carbs
are equally important.
By the way, beef is a great protein
source for bodybuilders. If you
choose lean cuts like top round,
you can eat it four to five times a
week without worrying about any
health risk associated with choles-
terol. I often eat it more frequently
than that, and my cholesterol
counts are always good.
IM: Why should or shouldnt
bodybuilders rely on a
straight whey protein pow-
der for
Macrobolic Momentum
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Macrobolic Momentum
extra amino acids?
GD: A combination pro-
tein source is definitely
better. Whey is a good
source of BCAAs, but its a
very fast-releasing protein
and only supplies aminos
for a short length of time.
That can cause you to go
into a catabolic state soon
after. Combining whey with
other protein sources, such
as casein and soy, however,
prolongs the release of aminos
and also improves the amino acid
profile. That, in turn, dramatically
improves the anabolic/anticatabolic
effects of proteina critical compo-
nent of building new muscle fibers
24 hours a day, seven days a week.
The new protein that Ive devel-
oped, Probolic-SR, addresses those
very issues (www.probolic.com). It
not only contains whey for immedi-
ate release, but it also has soy and
casein to provide medium and slow
amino acid release into your blood-
stream. That by itself would make it
a top-quality protein, but my R&D
staff has taken it a step further,
adding a sustained-release compo-
nent to the protein granules. That
makes Probolic-SR the first protein
to feed your muscles for 12 hours
straight. It truly is the most bioeffi-
cient protein available; youll always
remain in an anabolic state and
never slip into catabolism.
IM: Is there any way to in-
crease testosterone via diet?
GD: There isnt much research
showing that any specific diet in-
creases testosterone production;
however, there is research showing
that diets low in fat can lower testos-
terone. One study showed that your
diet should consist of a minimum of
20 percent fat in order to allow for
optimum testosterone levels. Hor-
mones are formed from cholesterol,
so you do need some saturated fat
and cholesterol in your diet. That
doesnt mean that eating a high-fat
diet will cause surges in
testosterone, though.
IM: You mentioned the ther-
mic effect of food. Can you
explain it and describe how
best to use the information
to burn more bodyfat?
GD: The thermic effect of food is
the amount of energy, or calories, it
takes to digest a particular food or
meal. Each nutrientcarb, protein
and fathas a different thermic
effect. Additionally, different types of
carbs, proteins and fats have differ-
ent thermic effects. Basically, the
harder the food is to digest, the
higher its thermic effect. A Mac-
robolic meal has a very high thermic
effect due to its low-glycemic carb,
protein, fat and fiber contents. A
Macrobolic meal requires more
calories to digest than most meals.
IM: Lots of bodybuilders
have trouble getting up for a
workout. Is there anything
you can recommend for in-
creasing energy prior to
training?
GD: Since ephedra has been taken
off the market, everyone is looking
for something to get them amped
up. I have put together an extremely
powerful formula, TakeOFF. Its load-
ed with caffeine and other energiz-
ing herbs, plus it contains three
times more synephrine than any of
the other top energy productstwo
tablets of this stuff is like drinking a
six-pack of Red Bull.
IM: Im in. Send me some of
that immediately. What are
the key ingredients body-
builders should look for in a
meal-replacement powder?
GD: Definitely check out what the
carbohydrate and protein sources
are. Its ironic, but the problem with
most MRPs on the market is that
they contain cheap ingredi-
ents that are harmful to a
bodybuilding lifestyle. Most
have maltodextrin as the
main carb sourceone of
the worst sources of carbs
you can choose for your
body. It has a glycemic index
of 107, which is even higher
than table sugar! New advances
in manufacturing practices have
enabled me and my team to formu-
late the perfect MRP with high-
quality ingredients specifically for
the bodybuilding community. Its
called Macrobolic-MRP (www
.macrobolicnutrition
.com), and yes, its formulated to the
45/35/20 percentages. It has quality
low-glycemic carbs like oats and
barley and the advanced Probolic
Protein blend I discussed above,
consisting of whey, casein and soy.
To top it off, I added an EFA blend to
help with hormone production,
insulin stabilization and a host of
other important bodybuilding func-
tions. Ive found that although es-
sential fatty acids are critical for
bodybuilders; most MRPs ignore
them.
IM: If you could recommend
one specialty supplement
for building muscle, what
would it be?
GD: A quality MRP and protein
powder are the core of a supplement
program, but, if I had to recommend
a specialty supplement for building
muscle, it would be MHPs TRAC. Its a
patented time-released creatine-and-
nitric-oxide formula that continually
replenishes ATP and increases blood
flow during and after workouts. You
get incredible pumps while you train
and then increased blood flow after-
ward, which helps with growth and
recovery.
IM: Sounds like a winner.
Nitric oxide supplements are
hot right now. Send me some
of that too.
Editors note: Macrobolic Nutri-
tion is available from Home Gym
Warehouse. Call (800) 447-0008, or
visit www.home-gym.com. IM
IRON MAN Hardbody
W
e all want to believe that were smart and good looking, but more
often than not, people have one gift or the other. Not so with Kim-
berly Page. Yes, you first notice her looksthey hit you right
between the eyesand then you notice her jaw-dropping physique.
What? She has smarts too? Incredible! Looking at Michael Neveuxs
spectacular shots of Kimberly, youd never guess that she started
primary school at age four with an I.Q. of 145 and that she was the youngest stu-
dent ever to receive a master of science degree in advertising at Northwestern Uni-
versity, a record that still stands. She was also in the top 20 percent of her class.
If Kimberly looks familiar, it may be because you recognize her as one of
wrestlings Nitro Girls. By the way, she developed that whole concept. Smart gal.
Shes also appeared on the covers of IRON MANand other magazines and is now
set to take the entertainment world by storm. I guess the only question is, Does
she have a sister?
Editors note: Kimberlys Web site is www.kimberlypage.com. IM
Kimberly Page Has Beautyand Brains
Mind
Body
Hair and Make-Up Yvonne Ouellette
by Jonathan Lawson Photography by Michael Neveux
Mindand
Body
W
186 APRILH 2005 \ www.ironmanmagazine.com
Workout: My weight-training work-
out changes every time I go to the gym.
I enjoy training legs, but I never do the
same routine twice. I usually include
lunges; high-rep, unweighted squats;
leg extensions and leg presses or hack
squats. I keep it aerobic with lots of
reps, and I stretch between sets. I train
four days per week, do three days of
yoga and do cardio six days per week.
Future plans: I will be attending the
premier of Monarch of the Moon in
Austin, Texas. Its an independent sci-fi
feature film that spoofs the old 1940s
serials. I play Dragonfly, the heros
nemesis. I also have a part in The 40-
Year-Old Virgin, starring Steve Carell,
which should also premier this year.
[Check out Kimberlys Web site for
updates on her film and television
appearances.]
Height: 59
Weight: 137
Age: 32
Current residence: Marina del
Rey, CA
Hometown: Fort Myers, FL
Occupation: Actress, model and
spokesperson
Favorite foods: If I could eat only
one thing for the rest of my life, it
would be breakfast cereal. Im not
kidding! I like to mix cerealslike Jerry
Seinfeld. But I also enjoy salads.
Beauty/anti-aging secret: There
are no secret potions in my medicine
cabinet. Every day I repeat to myself,
Young at heart, young at mind.
Factoids: B.A. in journalism from
Auburn University, M.S. in advertis-
ing from Northwestern University,
no children, two spoiled cats, Sophie
and Spooki
Web site: www.KimberlyPage.com
Dear IRONMANReader,
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2 2
IRONMAN Magazines
Lonnie Tepers
Somehow, someway, the Arnold Fitness Weekend expands as consistently as
most of our waistlines after a holiday feast. This seasons mega-eventMarch 46
marks the 30th year that Governor Arnold Schwarzenegger and Jim Lorimer
have teamed to promote bodybuilding and fitness in Columbus, Ohio, and neither of
the boys is slowing down.
For the first time ever the expo was sold out by December 1, beamed the al-
ways-energetic Lorimer, whos the former mayer of Worthington, Ohio. Were going
to have 20 different sports, with more than 14,000 athletes. Therell be 4,000 athletes
in the cheerleading and martial arts competitions and 3,500 in gymnastics.
As usual, some new activities will make their debuts. The Youth DanceSport Clas-
sic is expected to draw 1,000 entrants, from six years old through college age, wholl strut their stuff in ballroom and Latin-dance
challenges. Archery, another addition, joins the pump and run, powerlifting, table tennis, arm-wrestling, fencing, Olympic-weightlifting,
strength and yoga events and the hugely popular Strongest Man battle on the schedule.
Of course, theres always the grade-A physique lineups in the Arnold Classic, Ms. International, Fitness International and Figure
International competitions. And dont forget the Arnold Fitness Training Seminar, given by the Governator himself. (For a complete list
of those wholl be flexing and posing on the Veterans Memorial stage, log on to www.arnoldclassic.com.)
Were reaching out strongly to China, said Lorimer. They won 76 medals at the 04 Olympic Games, and with the 2008 Games
being held in Beijing, I think the added Chinese presence is terrific.
In celebration of 30 years of fitness we will see hundreds of young athletes who are actively engaged in a wide array of individual
sports on a year-round basis, said Lorimer. The 2005 Arnold Fitness Weekend is an exceptional opportunity for aspiring champions
to witness the talents of world greats in their specific sport. There is truly something for everyone.
Couldnt have said it better myself, Jim. Let the games begin.
Preview: 05 Arnold Fitness Weekend
The Gov and His Honor, in tandem as always.
Endearment
Terms of
ASC marks three decades of
Partnership for Jim and Ah-nold
A D D D Y N A M I C D U O S
Arnold Schwarzenegger and Jim Lorimer have proven to
be quite a pair when it comes to putting on world-class events. Shawn
He Aint No Chump Crump and Greg Jones are demonstrating their
talent as a team as well, pushing each other to the limit as training partners at
Golds Gym in Salisbury, North Carolina. Judging by their results onstage, this team is a
dream.
I met Crump in Raleigh last May, when I was emceeing the North Carolina Championships; his impressive 57, 198-pound
package of size, symmetry and conditioning carried him to the overall crown. After his unanimous victory at the Mike and Pat
Valentino production, the 27-year-old Crump went on to place second in the light heavies at the Junior Nationals, finishing
only behind the incredible 44-year-old Lance Johnson.
At the state contest Crump had not only the biggest muscles (well, at least the most impressive) but also the most fans in
the seats. Based on the size of that cheering section, they should rename the auditorium Crump Towers. Among the fans was
Jones, whom I met six months later at the Nationals. Like Crump, the 59, 215-pound Jones made a very good first impres-
sion. In only his third contest the 27-
year-old firefighter placed fourth in the
heavyweight class and, like his training
partner, will move into the 05 season
as one of the fellas to watch out for at
the Nationals, which are set for Atlanta
in November.
P
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Crump, after
his win at
the North
Carolina
Champi-
onships in
May 04.
Overall winners (from left): Kris Schuldt (mens bodybuilding), Gwendolyn Malone
(womens bodybuilding) and Jennifer Kight (figure).
NPC SHOWS \ 05 EXCALI BUR CHAMPI ONSHI PS
Culver City, California, December 5, 2004
Tag Team
Shawn Crump gets a spot from training partner Greg Jones during
a torrid workout session at Golds Gym in Salisbury, North Carolina.
Above right: Jones took fourth heavyweight at the Nationals.
Man, they sure churn out the champs in this
North Carolina steel factory. Before Shawn
Crump took his crown at the state championships
last year, teen sensation Britt Miller, also a Golds,
Salisbury, member, did the same in the womens
division. Britt, a student in the nursing program at
East Carolina University,
was 19.
The pretty 54, 120-
pounder then followed in
Crumps footsteps by plac-
ing second in her class at
the Junior Nationals and will
be taking her physique to a
pro-qualifying stage in 05,
most likely in Las Vegas, at
the USA.
North Carolina has had its
share of outstanding
competitors throughout
the years, and thanks
to folks like Crump,
Greg Jones and
Miller, the beat
goes on.
Teen Queen
Add N.C.
BRITT MILLER
Hot time training in the gym
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Success Story
W I N N E R S
Robert Siudak
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MOVERS
Kevin Levrones been telling me
for a few years that he was going Holly-
wood. Guess he meant it this time. The
irrespressible Levrone phoned me in
December with a few hot tips: that hes
no longer under contract to Weider and
is now repping a company called Maxo-
derm (www.maxoderm.com); that hes
officially retired as a competitor and that
hes living part-time in Los Angeles
Sherman Oaks area and part-time in
Maryland.
Tell em a new action hero is on the
way, said Kevin, who was in Cincinnati
doing a shoot for his new company. He
also said hes about 215 pounds and is
excited about his new venture.
Welcome to Hollywood, Kev. And
good luck.
Access Hollywood
Talk about inspiration! Robert
Siudak lost his left leg to bone cancer
in 1992 but hasnt let that setback
deprive him of his dream to one day
step on a pro-bodybuilding stage.
I plan on qualifying for a national
show this year, said Siudak from his
Las Vegas residence a month after a
moving performance earned him a
sixth-place finish in the light-heavy-
weight class at the 04 Excalibur. Thats
no small potatoesthe Excalibur,
which is held annually in Culver City,
California, during the first weekend of
December, is one of the NPCs premier
non-national-level events.
The 30-year-old Siudak carried 192
pounds on his 510 frame at the Ex-
calibur and says he hopes to put on
another 10 to 20 pounds this year. If
the judging would ever allow me to turn
pro, that would be greatI would need
another 30 to 40 pounds eventually.
Siudak, originally from Chicago, en-
tered his first contest, the Nevada State,
in 2000. Then, before competing at the
Excalibur, he took part in the Illinois
Championships.
Robert trains his right leg with leg
presses, leg curls, leg extensions and
hack squats. I just use my prosthesis for
balance on hack squats, he said. I
press with one leg on the leg presses.
Well, guy, youve certainly im-pressed
me. And everyone else whos seen you
perform. You may have finished sixth in
your class, but to everyone in the house
you were a true champion.
Robert Siudak, who lost his leg to
bone cancer in 1992, hasnt let that
setback set him back in his drive to
achieve in bodybuilding. At the 04
Excalibur last December he brought
down the house.
Levrone Update
Levrone, here with NPC fitness com-
petitor Nita Marquez, finally made the
move west in 2004. Is there a new
sheriffor action heroin town?
H O T S H O T S
B Y J E R R Y F R E D R I C K
We know Jack's into health food, but we're pretty sure he won't eat this entire arrangement
at one sitting. Elsas ready to watch him try.
Riddle: What do you call a bodybuilder without a mirror? Answer: Lonely.
No cake! Brittany attempts to get
Lisa to stick to her contest diet
for one more day.
Add Pro News: Quick Exit
Shawn Ray started the
new year with two resolu-
tions: to get back into the
gym and to get out of his
position as IFBB athletes
representative. He did
the former on January 3,
the latter a day earlier. In
his resignation letter, Ray
announced he was
removing himself from
the position because he
felt he was unable to
effectively have the issues
addressed that needed
immediate attention by the
federation to aid and assist the
athletes.
The announcement brought imme-
diate hopes by Ray fans of a possible return to the stage; I say no way. Rays venture
into the gym after New Years was his first in about eight months, and he certainly hasnt had
a problem since his last competition (the 01 Mr. Olympia) of passing on the eat well, live well credo
offered by nutritionists around the world. Hey, Fat Albert was Rays favorite holiday flick, okay? Plus, the guy is well on his way
to his 40th birthday (September 9, for those who want to send a gift), and the driveand the energyto be the best in the world
just cant be there anymore.
Yes, Ray was fabulous in his day, but now its his time to let the man play. As he has been the past 3 1/2 years.
What did IFBB VP Jim Manion think of
Shawn Rays suggestions? They say a
picture is worth 1,000 words. Seriously,
Ray resigned from his position as athletes
rep in early January.
si zi ng
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Repping in the gym
At the Natural Northern USA the generous group
of (from left) Todd Pember, Dave Liberman,
Maureen Dunphy of the American Cancer
Society, Geoff DelGrosso, Jason Modic and
Dan Sammon proudly display checks
totaling $2,600 for the ACS. See the
story below.
Check Mates
PASSING THE BUCKS
Some things never change, especially at Dave Liberman and Todd Pember produc-
tions. Outstanding lineups of competitors, big-time guest posersand a donation to the
American Cancer Society from the big-hearted promoters and the sponsors. At the 04
Natural Northern USA, which was held on October 2 at the Lakewood (Ohio) Civic Auditori-
um, the ante was raised to $2,600. Dave and Todd started things off with $1,000, and spon-
sors chipped in the rest. Host sponsor Geoff DelGrosso, owner of Titans 24 Hour Gym,
Fitness and Tanning Center in Mentor, Ohio, donated $1,200, with contributing sponsors
Dan Sammon, owner of Land Sharks Excavating, and Jason Modic, owner of Agua
Pros Swimming Pool Construction, chipping in $250 and $150, respectively. Additionally,
guest poser Adela Garcia-Friedmansky donated her services. Of course, the dazzling
Adela did get to pick up some change four weeks later with her victory at the Fitness
Olympia. Roland Kickinger also guest posed and, according to Liberman, did an amaz-
ing routine reminiscent of Arnold Schwarzenegger. Roland went above the call of duty
by flying in on the red-eye so he could make an appearance on WMMS (100.7FM), on the
hottest radio show in Cleveland, to help promote the contest.
The show produced an exceptional list of champions, with nearly 100 contestants onstage, as always: Shiloe When I Was
Young Steinmetz in mens bodybuilding, Maria Bonomolo in womens bodybuilding and Tammy I Didnt Eat Any Pies in
figure. Nice job.
The next Liberman-Pember production, the 05 Natural Ohio, is set for April 2 at the same venue. Ill be at the podium for that
one, with pro bodybuilding fave Gunter Schlierkamp and Figure Olympia champ Davana Medina joining former Natural Ohio
overall winner Justin Wilcox as guest posers for what should be another great show. For more information contact Liberman at
(444) 942-5634 or Pember at (444) 984-2762.
Giving is the theme at the Natural Northern USA
A D D N P C C O N T E S T S
Generosity
Overall winners (from left): Maria
Bonomolo, Shiloe Steinmetz and
Tammy Pies.
Down
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Towers
Ive been hoping for years
to bring Ronnie Coleman
in to guest pose at the NPC
event I promote, and this
year my wish becomes a
reality. Yup, the seven-time
Mr. Olympia, a guy re-
garded by many as the
greatest bodybuilder of
all time, will be making
his first ever guest-
posing appearance in
Southern California when
he comes to Pasadena
City College on June 25
for my Junior California
Bodybuilding and Figure
Championships. In re-
turn, Ill be emceeing his
annual Ronnie Coleman
Classic on April 23. Think I
got the better end of this
trade-off, huh, gang?
As if the Big Nastys ap-
pearance werent enough,
Ronnies biggest rival for the Mr. O crown, Jay Cutler, whos rocked the house at PCCs
Sexson Auditorium for the past two years, will be returning as well. You saw Coleman and Cutler
pose down for the Mr. Olympia crown last October, with Coleman getting the nod once again; now
you can see them go at it up close and personal at PCC.
In addition, the lovely Timea Majorova has signed on to perform her fitness routine, so there will be
plenty of beauty among the beasts at this one.
The contest, which started as the California Collegiate Championships in 1999, has evolved into its present identity as the
Junior Cal. Its open to all residents of California and includes a collegiate division.
For more information on tickets, entry forms, contest rules, etc., log on to www.ironmanmagazine.com.
Add Previews: NPC Junior Cal
I received a letter from Smokin Joe Wheatley, the promoter of the Muscle Beach events, in Venice, Californiaand the
guy who should have been cast as Sergio Oliva in See Arnold Runwhos looking for support in his efforts to establish a
Muscle Beach Bodybuilding Hall of Fame.
Id like to encourage everyone to sign the petition for the development of
the Hall of Fame, says Wheatley. By logging on to
www.petitiononline.com/MBHOF?petition.html, you will be able to place your
support signature for the Hall of Fame petition. Recognition of those individuals
who have blazed the trail of our sport is long overdue.
I am currently working with the Venice Parks Advisory Council, who are in
full support of this project. By signing the petition, youll support the next vital
phase of the project, which is fund-raising.
Wheatley is carrying on the longtime tradition of staging bodybuilding and
figure events at Muscle Beach on Memorial Day, July 4 and Labor Day.
Pro fitness star/model
Timea Majorova will
add some beauty to
the battle of the
beasts.
Junior Cal
CHEESECAKE FACTOR
More
WORTHY EFFORTS
Sergio, er, Smokin Joe wants your help.
Twi n
Coleman n Cutler - Together again
Muscle Beach Hall of Fame
Sign this petition
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The two best bodybuilders in the world, Ronnie
Coleman and Jay Cutler, will flex it out againthis
time at L.T.s Junior California Championships on
June 25 in Pasadena. A Coleman-Cutler posedown
ended the night at the 04 Mr. Olympia, where Cole-
man earned another Sandow.
L . T . S 0 4 N A T I O N A L S H A L L O F F A M E
Best Arms:
Anthony
Watkins (left)
and Phil
McDowell.
Former pro bodybuilding star Bill
Grant remembers fondly hitting the
weights for the first time at 14 years of
age in Orange, New Jersey, and com-
peting in his first contest at the YMCA
when he was 17. So, when the folks at
the Newark YMCA asked if Grant would
join a list of celebrities in speaking to kids
about staying in school and out of
gangs, he jumped at the chance.
Last year 40 athletes visited 35
schools and hospitals in Newark and
surrounding towns on November 29 and
30, reaching out to hundreds of kids. On
Tuesday evening, November 30, the Y
hosted its annual Sports Legends Gala, a
black-tie fund-raiser, and awarded college scholarships to 11 student-athletes from
area high schools.
Joining Grant, who currently owns Bill Grant Nutrition, at the gala were such icons
as Carl Eller, Bobby Bell and Larry Little, three NFL Hall of Famers; ex-NBA
superstar Connie Hawkins and Joetta Clark-Diggs, a member of four U.S.
Olympic track and field teams.
Its great to see that people like Bill remember where they came from. Keep up the
great work.
Giving Back
ADD GENEROSITY
Sports legends at the gala (from left):
Olympic sprint champion John Carlos,
Newark YMCA President and CEO Milton
Harrison, Hall of Fame football star Carl
Eller and bodybuilding icon Bill Grant.
Everyone at IRON MAN wishes a com-
plete recovery to Mike Matarazzo, who
underwent triple bypass surgery in
December after being diagnosed with
conjunctive heart failure. Matarazzo
returned to his Modesto, California,
home five days after the surgery and, at
last report, was in good spirits and
healing well.
GET WELL SOON
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A legend never forgets his roots
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Back:
Bill
Wilmore.
Best Legs:
Caprice
Murray.
Most
Improved:
Aaron
Garza.
Best
Calves:
Chris
Cook.
Best
Abs:
Stan
Mc-
Quay.
Most Sym-
metrical:
Jerome
Ferguson.
Ruth Silvermans
PUMP &CiRCUMSTANCE
The top story of 2004 in
the world of physique
competitionmens and
womensjust had to be
the attempt by then-IFBB
Vice President and Olympia
promoter Wayne DeMilia
to take the Pro Division out
on its own and the sale by
IFBB President Ben Wei-
der of a half interest in Joe
Weiders Olympia Week-
end to David Pecker of
America Media Inc. I say
story, singular, because the
two tales quickly merged
into one, with Pecker de-
ciding to dance with the gal
what brung him (an old
expression; a disturbing
visual), DeMilia exiting IFBB
management altogether
and NPC President Jim
Manion being pressed
into service to run the Pro
Division.
While the big-stakes
game was going on in the
boardroom, the ebb and flow of womens bodybuilding, fitness and figure competition
went on, as usual. Champs were crowned, pros were made, and the bottom line has
been a smooth transition, with the athletes in all three womens sports facing the
same challenges they were facing before the change in command. In other words, a
new round of players asking the eternal question: What was she thinking when she
built her biceps that big?
Heres the P&C roundup of the year that was.
Shuffling the pro deck (clockwise from upper
left): David Pecker, Wayne DeMilia, Jim Manion
and Ben Weider.
04 ROUNDUP
No coup like an old coup
March 47: With our host, Arnold
Schwarzenegger, now the governor
of California, the annual trip to Colum-
bus, Ohio, for Arnold Fitness Weekend
takes on a whole new meaning. As
never before, Arnold and his aura are
everywhere, including the front pages of
the Los Angeles Times and the Colum-
bus Dispatch. My seat mate on the
flight out of Columbus, a chiropractor,
glowingly describes the governors pep talk to the attendees
of a chiropractic conference held in conjunction with AFW.
Run for cover.
March 5: Sudser. Can anyone re-
place Susie Curry as the queen of
fitness? The judges at the Fitness Interna-
tional give the nod to Adela Garcia-
Friedmansky over Olympia runner-up
Kelly Ryan. AGF wins by only three
points, with Jen Hendershott finishing
solidly in third, but I have a funny feeling
that the die for the Olympia is cast. What-
ever else is true, Adela has the best
body. Sobbing for joy, the new champ is too overcome to
banter with the governor. Maybe next year.
MARCH MADNESS
Top Story of the Year
Prom Queen
F EBRUARY F UN
Sweet heart
Abby Duncan wins the
second annual NPC IRON
MAN Figure contest and a
photo session with
Michael Neveux. Within
four months she wins a
pro card (see June).
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Adela leaps ahead in the race to fill Susie
Currys shoes. Time to take off the mask.
AGF takes over
MORE MARCH
March 27: Full of surprises. Julie
Palmer gets her first-place check at the
New York Pro. Its the closest pro fit-
ness show ever, with the top three only
a point apart. Kim Klein continues
experiencing upward mobility, tighten-
ing her physique just enough to earn
top-three scores in the physique rounds
and take second, and Anna Level
gets the third Olympia qualification. Two
freshmen make their marks in the rou-
tine rounds: 03 NPC National champ
Teri Mooney, who aces the 45-
second mandatories, and Australian
Debbie Czempinski, whos a sensa-
tion in the long routines.
And other Big Apple sites
Fast learner. Kim Klein goes from
P&C 03 Rookie of the Year to Most
Likely to Crack the Olympia Top Five
in 04.
And more queens
March 5: Ascensions. The lat spread officially
joins the ranks of mandatory poses for womens
bodybuilding at the Ms. International. Top-seeded
Iris Kyle and Dayana Cadeau, both of whom
look great in a lat spread, time their peaks perfectly
and ascend to the heavyweight and lightweight
thrones, respectively. Kyle takes the overall, and I
wish I had money on this race. Denise Masino
and Yaxeni Oriquen are the runners-up, another
couple of missed betting opportunities.
March 5: Affirmation. The second annual Fig-
ure International competition is a repeat of the first:
Beautiful Jenny Lynn beats beautiful Monica
Brant, and emcee Clint Richards chastises the
audience for booing. And they say no one is pas-
sionate about figure. Lynn beats even Fitness
Olympia champ Susie Curry, who lands in third in
her first pro figure contest. Ironies all around. Two
years ago, at the Fitness I, Curry conquered the
physique rounds and Jenny was not a factor.
Balancing act. Up-and-coming
diva Mindi OBrien wins all four
rounds at the SW USA Pro Cup.
Best locker-room shot. Dina and
Mo before the O. See October.
Teri Mooney says, Anything you
can do. The routine rounds in
fitness have never been more
competitive.
M O R E A W A R D S
Royal triceps. Cadeau at
the Ms. I.
MarchApril: Shhh. Persistent rumors from the mill that started sometime after Arnold Fit-
ness Weekend suggest were in for some changes. Is the Olympia for sale? (Is nothing sacred?)
And whats Wayne DeMilia up to? A hush settles over those who track down rumors.
April 1718: Recession? Competitor numbers are way down in the womens ranks at the NPC
Junior USA, except in figure, of course, which is a pro qualifier. Fifty-five fit femmes flock to
New Haven, Connecticut, to vie for the one card up for grabs. It goes to New Jersey jewel Tara
Scotti, who wins the overall and makes good on her goal of moving up to the big time as quickly
as possible in 2004. In fitness the top trophy goes to Kristi Wills.
April 18: Good idea. The light-heavyweight class returns to amateur womens bodybuilding
after a 16-year absence, and the overall trophy at the Junior USA goes to light-heavyweight
winner Heidi Gay.
Deli Delights
Even More March
And Trends
A P R I L A WA R D S
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Tara Scotti is the jewel
in the Junior USA crown
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Fitness Rookie
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Rookie Runner-up.
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May 1: Speaking of Jim Manion.
His Pittsburgh Pro Figure brings 26
iron-trained bods to the Steel City.
Jaime Franklin, looking good, gets
the nod to score her first pro win.
Shannon Meteraud makes a suc-
cessful transition to figure with a run-
ner-up finish, and Elaine Goodlad
on her 40th birthdaytakes third, with
all three getting their Olympia invita-
tions out of the way early in the year.
The Early Bird
MO R E MAY- H E M
May 20: Say what? A joint announce-
ment by the IFBB and AMI makes it clear:
Wayne DeMilia is out and David Pecker
has big plans for the Olympia. Bring on
the dancing girls.
May 20: More announcements. Citing
the organizational changes at the IFBB
and factors that are not clearly identi-
fied, Jan Tana cancels the J.T. Classic, a
mainstay of the pro-womens physique
circuit, for 2004. As if folks didnt have
enough to buzz about.
May 21: Kaboom! After 25 previous
editions DeMilia and his promoting part-
ner, Charles Blake, put on what will
probably be the last Night of Champions.
Decorum, long thrown out the window at
the raucous New York muscle show, is
reportedly stomped to death in the open-
ing skit, which features an off-season
Diana Cadeau in a policewomans uni-
form, among other delights. In the sec-
ondand lastannual NOC womens
bodybuilding battle the judges make the
hardcore fans happy and go for ripped
Vilma Caez in the lightweights and mass
mistress Yaxeni Oriquen in the heavies,
with Oriquen getting the overall award.
Second-placers Marja Lehtonen and
Betty Pariso arent exactly short on fast-
twitch fibers either.
Fireworks
MAY FLOWERS
PUMP & CiRCUMSTANCE
No stop is left un-pulled-out. Dayana
Cadeau displays arresting development
in the NOCs farewell opening skit.
What a cutie! Jaime is on the figure
fast track.
First in the
Steel City.
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Catches the big check
June 5: Just a little
respect. Tenth at the
Fitness International in
March, Stacy Simons
takes her underrated
package to the Hungarian
Pro Fitness competition
and gets her props, beat-
ing Klaudia Kinska
there for the second year
in a row. Tanji Johnson
lands in third, and all three
set their courses State-
side for the O. The Hun-
garian Pro Figure event
brings three Europeans to the year-end
lineup: Olympia vet Aleksandra
Kobielak of Poland leads the pack,
with a fine-looking pair of Finnish lass-
es, Joana Kotkansalo
and Lisbeth Halikka,
rounding out the top three.
June 1819: Big
numbers. The Junior Na-
tionals attract a whopping
213 female athletes, includ-
ing healthy fields in fitness
and womens bodybuilding.
Once again the overall
bodybuilding champ is the
light-heavyweight winner,
Christine Szabo.
In fitness, Kristina
Henn gets the nod, but
figure queen Chastity Sloan and her
class-winning court, Abby Duncan,
Waleska Granger and Jennifer
Peyton all get pro cards.
JUNE TUNE
Go, Stacy!
Diversification
May 29: Cauli-fornias finest.
Elaine Goodlad (right) gets her
first quarter-turn-for-quarters
win at the California Pro Fig-
ure. Rookies Zena Collins and
Amber Littlejohn, in second
and third, earn tickets to the
O as well.
A L S O I N MAY
Plus four new figure pros
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July 1617: Keep on pluggin. Oklahomas
Bethani Terrell caps a long career in the ama-
teurs by snagging the overall trophy at the USA
Fitness Championships. Five other new pros, includ-
ing class winners Sabrina Gibson and Kristina
Henn, move on to the dialing-it-in-for-dollars divi-
sion. The routines are outstanding, better than
theyve been for a while at a national-level show, and
observers are encouraged to think that fitness will be
around for a while. NPC execs decide to institute a
best routine award and award it to energetic L.A.
dancer Shiva Bagheri.
July 17: The Oklahoma firegals factor. A pair of
firefightersand training partnersfrom the Sooner
State, Carri Ledford Baldwin and Sherry
Smith, battle for the overall at the USA Womens
Bodybuilding Championships. Making it three for
three at national-level shows, the judges bestow the
titleand in this case a pro cardon the light
heavyweight, Ledford Baldwin, over heavyweight
victor Smith, middleweight winner Christina Moore and lightweight champ Tera
Guzman.
J U LY J O L L I E S
Part 1
Buff Overload
A U G U S T A N T I C S
August 67: Cuts n stuff. Bon-
nie Priest outconditions Betty
Viana by a single point in the heavy-
weights at the Southwest USA Pro
Cup, an event promoted in Arlington,
Texas, by competitorand athletes
repBetty Pariso. Lightweight
winner Mah Ann Mendoza is no
match for Priest in the overall balloting.
All three, plus lightweight runner-up
Desiree Ellis, get Olympia invites.
Pariso and her husband, Ed
Pariso, have gone out on a limb to
continue staging womens pro
physique events. Its hard not to won-
der why such a relatively few competi-
torsseven lightweights and four
heaviescame on down to support it.
August 67: A star is born. Cana-
dian champ Mindi OBrien rides into
Texas with both barrels blazing, win-
ning all four rounds at the SW USA Pro
Fitness Cup. Tracey Greenwood
and Jennie Hanke land the other
two money slots in the 23-woman
lineup. Once again Debbie
Czempinski and Teri Mooney get
everyones attention in the routines.
August 67: Homegirl. Meanwhile
back on the East Coast, Olympia
champ Davana Medina rides in from
Jersey to ride all over the 28-woman
lineup at the New York Pro Figure,
which takes place during the NPC
Team Universe/Figure Nationals festivi-
ties. Runner-up Christine Pom-
ponio-Pate earns a trip to the big
show at last, while former fitness pro
Melissa Frabbiele, in third, earns a
return journey.
She loves
New York.
Christine
Pomponio-
Pate got
her pro
card during
Team U
weekend in
2001. The
same
weekend,
three years
later, she
gets her
first prize
money on
the very
same
stage.
Seven come 11. Terrell rolls
the dice one more time.
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August 67: Ironic, aint it? Another
birthday weekend spent watching good-
looking women in bikinis and high heels
parade onstage. There are 98 entries in
the Figure Nationals to contend with (not
to mention the pro figure lineupsee the
item at right). The women are divided
into six classes, with pro cards going to
the top two in each. Mary Elizabeth
Lado, winner of the ubertall division,
gets the nod for the overall over class
champs, in descending heights, Jen-
nifer Searles, Marcy Porter, Gina
Comacho, Kate Shelby and Carina
Dupree.
August 67: Got her on condition. No one is more surprised than Vicki Nixon
when promoter Bev Francis announces that the 114-pound lightweight has won
the Team Universe Overall Womens Bodybuilding title over heavyweight winner
Colette Nelson, a local star with a powerful rep whos won her class at the USA
twice. Debbie Patton takes middleweight honors for the second year in a row at
the NPCs tryouts for the drug-tested IFBB World Amateur Championships. Nixon
earns the right to turn pro, although it remains to be seen whether shell go for it.
For Nelson its the third near-miss in that department. Good thing this isnt baseball.
September 4: Enough with the dues already. The decision to stop playing the
size game pays off for Colette. At the North American Championships she breaks
the curse: This time the overalland the pro cardare hers. One streak not bro-
ken: At this contest Colette is a light heavy. Jane Awad gets the pro card in figure.
September 1617: Speaking of breaking curses. Colette wins the World
Championships, becoming the first U.S. class winner since Peggy Schoolcraft in
1997, the first heavyweight winner since Yolanda Hughes in 92 and the first
overall winner ever. It caps a hell of a year for the 30-year-old New Yorker. NPC
athletes make their best showing in years at the contest, with lightweight Vicki
Nixon and figure competitor Kate Shelby taking home fourth-place trophies.
MORE AUGUSTPLUS SEPTEMBER
Hopes of a nation. U.S. flexers Vicki
Nixon, Collette Nelson and Debbie Pat-
ton at the World Championships.
Abundance of Bods
Return to Vegas Blazing bodies from Taxus to New Yawk
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OCTOBER FEST
October 8: Yaxinatin rhythm.
Yaxeni Oriquen adds another
notch to her lifting belt with an
overall victory at the GNC Show of
Strength in Atlanta. Nancy
Lewis comes back after another
layoff to take the lightweights.
Lightweight runner-up Joanna
Thomas and heavyweight third-
placer (behind Betty Pariso)
Marja Lehtonen pick up
Olympia invites as well. Promoters
of this show take some flak for
lowering the prize money for the
womens shows from the relatively
large purses that were originally
advertised.
October 8: Signs. Kelly
Ryan bows out of the SOS Fit-
ness due to a torn calf, postpon-
ing her rematch with Adela
Garcia-Friedmansky. Needless
to say, AGF wins hereby 21
points. Kim Klein moves into second, ahead of Jen Hendershott, and
fourth-placer Teri Mooney gets the ticket to the O shes been toiling for all
season.
October 8: Pretty woman. Jenny Lynn has an easy win at the SOS Figure
competition, with Jaime Franklin in second and Amber Littlejohn, third.
October 28: Cheers. The new and improved AMI-produced Olympia Week-
end gets started with the new and improved press conference. Mixed reviews for
the smack-talkin WWF-style approach, but I get a kick out of Triple H.
October 29: Iris is right on. If the judges think Iris Kyles physique is too
extreme for a lady, they overlook it. Iris wins three rounds with perfect scores and
loses the muscularity round, of all things, to Lenda Murray by a single point,
with Yaxeni inevitably having to settle for
third. Lightweights Dayana Cadeau and
Denise Masino have a closer contest,
with Cadeau getting the nod and the very
muscular Lehtonen taking third. The battle
for the overall is a replay of the Ms. Inter-
national: Dayana is no match for Iris
completely developed package. Not unex-
pectedly, many in the audience are
shockedshockedthat Kyle has be-
come Ms. Olympia, although Murray does,
arguably, fall into the same pie wedge as
Iris on the size and conditioning chart.
October 29: Slick. Davana Medi-
na, Jenny Lynn and Monica Brant
are all at the top of their game. The panel
picks Medina againand breaks Brants
runner-up streak by dropping her to third
behind Lynn. Boos on all the calls from the
fans, but Mo, who recently got married,
probably has other things on her mind.
Top-five whos in: Jaime Franklin,
fourth, and Amber Littlejohn. Top-five
whos out: Mari Kudla-Donnelly,
seventh, and Dina Al-Sabah, 13th.
Return to Vegas, Part 2
With a vengeance. Iris conquers all
to become the new queen of pro
bodybuilding.
November 1920:
Kudos. New pros
coming out of the
NPC Womens
Bodybuilding
Nationals include
Gina Davis, overall
champ, as well as
class winners Pam
Kusar, Emery
Miller and Cindy
Gonzales.
November
1920. Flexibility.
Deanna Lee wins
the overall at the
Fitness Nationals.
Five more leaping
ladies, including
class winners
Jennifer Becerra
and Summer
Montabone, make
it to the pros along with her.
December 7: Whoops. An advisory
notice from the Pro Division requests
that female athletes in bodybuilding,
fitness and figure decrease the amount
of muscularity by a factor of 20 per-
cent. I heard that.
Early December: Rumors that AMIs
David Pecker wants to dump the Ms.
Olympia run rampant on the Internet
and beyond. So far there appears to be
no truth to them, which is fascinating in
itself. Who would want to spread such
stories?
So we head into 2005 with the es-
tablishment suggesting that womens
physiques have gotten too big and too
hard, and the rumor mill suggesting
that womens pro bodybuilding is toast.
And the beat goes on.
Plus
SOS
To contact Lonnie Teper about
material possibly pertinent to
News & Views, write to 1613
Chelsea Road, #266, San
Marino, CA 91108; fax to (626)
289-7949; or send e-mail to
tepernews@aol.com.
You can contact Ruth Silver-
man, fitness reporter and
Pump & Circumstance scribe,
in care of IRONMAN, 1701 Ives
Ave., Oxnard, CA 93033; or via
e-mail at ironwman@aol.com.
You can contact Jerry
Fredrick, ace photographer for
Hot Shots and Hardcore
Training, in care of IRONMAN,
1701 Ives Ave., Oxnard, CA
93033; or via e-mail at
jerryfredrick@aol.com.
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November/December
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October 28: Maybe not such
a surprise. AGF wins the
Figure Olympia, and Jen
Hendershott slides ahead of
Kelly Ryan for the runner-up
slot. Kim Klein is fourth, and
Tracey Greenwood rounds
out the magical top five.
Deanna
Lee.
Jack LaLannes 90th
Photography by Jerry Fredrick and Bill Comstock
Wife Elaine praises the man of the hour.
Jacks son Jon and his wife Lora. Jane Russell and Jack.
Dave and Laree Draper.
Lonnie Teper interviews Dan Doyle,
Jacks son.
David
Carradine wins
a Jack
LaLanne
Juicer. Jacks
juicers have
sold more than
1.5 million
units
worldwide.
Rick Suzuki, Jack and actress Lindsey Brooks.
J
ane Russell, David Carradine and Lou
Ferrigno were among the Hollywood stars
celebrating Jack LaLannes 90th birthday
with his family and friends at the Hotel Casa Del
Mar in Santa Monica, California, on October 23,
2004. The party was hosted by John Balik and
IRON MANmagazine, Rick Suzuki, Befit Enter-
prises and the LaLanne family. Governor Arnold
Schwarzenegger, Clint Eastwood, Andy Williams,
Red Buttons, Phyllis Diller, Ed McMahon, Randy
Travis and Richard Simmons sent videotaped
greetings.
Elaine with a
classic shot from
Jacks TV show.
Jack tests Pax Beales grip
strength.
IRON MAN Publisher John Balik, World Gym CEO Mike
Uretz and Mikes wife, Claudia.
Jimmy (center) was one of Jacks acrobatic
partners.
Leo Stern, Jimmy Payne and
Bob Delmonteque.
With Carla and
Lou Ferrigno.
IM Art Director Terry Bratcher
delivers a punch line.
With Jim and Debbie Manion.
Jerry Brainum, Elsa Escobar
and L.T.
Legendary photographers Stern
and Gene Moze.
MuscleMag Publisher Bob Kennedy and
his wife, Tosca.
Patricia Bragg, Ph.D., is the
daughter of Paul C. Bragg, the
originator of health food stores
and the man who got Jack on
the health-and-fitness trail.
Jack LaLannes 90th
Legendary physique photographer
Russ Warner passed away October
21, 2004, in his home in Escondido,
California, at the age of 87. He was
buried at Fort Rosecrans, a military
cemetery in San Diego, with full
honors.
Warners innovative and beauti-
ful bodybuilding photography
earned him universal acknowledge-
ment as the number-one physique
photographer in the world. He was
a competitive bodybuilder in the
late 40s, and his quick eye saw that
the photographs of the top stars of
the era were lacking in excitement.
He soon moved to the other side of
the camera.
Instead of merely taking photos,
Warner created fantasies. His pho-
tos of Steve Reeves posed on a
mountaintop with a sword, Clancy
Ross on a sailboat flexing against
the rigging and Vince Gironda at
Vasquez Rocks (to name just a few)
sparked an interest in physique
photography outside the realm of
sports. He was the first to use
Hawaii as a location for physique
photography.
When Russ posed bodybuilder
Dick Dubois with the lovely Betty
Weider, he created a trend of posing
male bodybuilders with beautiful
women thats still popular today.
In his studio work, though, he
wanted to capture a starker look.
His rim lighting technique, which
involves placing the subject against
a black background then position-
ing five floodlights to highlight the
body, produces breathtaking re-
sults.
Every modern-day physique
photographer owes Russ Warner a
debt of gratitude for his innovative
lighting techniques, camera angles
and the top-quality physique pho-
tography that was his trademark.
A list of Warners subjects reads
like a Whos Who of bodybuilding:
Steve Reeves, Clancy Ross, Mike
Mentzer, Zabo Koszewski, Reg Park,
Dave Draper, Chris Dickerson,
Vince Gironda, Leo Robert, Robby
Robinson, Freddie Ortiz, Armand
Tanny, Jack LaLanne, Arnold
Schwarzeneggerthe list goes on
and on.
Between 1949when his first
photograph (of Steve Reeves) was
publishedand 1975 Warners
work appeared on more than 150
magazine covers. He took more
than 25,000 photos, and his total
published photographs numbered
5,000.
Warner received IRON MAN
magazines prestigious Art Zeller
Award for Artistic Achievement in
2000, and he was one of the elite
photographers who founded
Graphic Muscle in 2001, along with
Jimmy Caruso, Gene Moze and Joe
Valdez.
From John Brown
Russ Warners passing was a very
sad thing. He was a real gentle-
mana very gentle man with a
personality bigger than life. What
Picasso and Van Gogh were to
painting, Russ was to physique
photography. Its not easy to take
good pictures of a body, but Russ
did it as an art form.
When I entered the sport, I re-
member how impressed I was with
Russ photographs of Arnold, Sergio
and others. Then in Hawaii he took
pictures of me. I couldnt believe it.
Russ was a great guy and a great
friend to bodybuilding. Thank you,
kind soul, and rest in peace.
From Mits Kawashima
Im not a literary man or a man of
words, but I can tell you that Russ
Warner is probably up in heaven
now, lining up the angels to take
their picture. I was shocked at his
passing. He had such great enthusi-
asm and such a happy, outgoing
nature. He was famous for his per-
sonalityand for picture-taking
too. We miss you, Russ.
From Russ Testo
Russ Warner was great to work
with and wonderful to be around.
He was always pleasant and never
intimidatinghe made you feel
comfortable. Russ was a terrific
bodybuilding photographer, one of
the finest ever, and also a top show
Russ Warner: 1917-2004
by Gene Moze
With Art Zeller (left) and John Balik.
With Jack LaLanne.
producer and lighting specialist. Yet
he made you feel like you were the
star. He truly was a man of many
talents, but I believe that the secret
of his success could be stated in
one word: respect. He had true
respect for the athletes he worked
with, and they in turn had sincere
respect for him.
Rest in peace, Russ. You were
very special, one of a kind.
Editors note: Special thanks to
Rosemary Hallum, Ph.D., for the
additional statements.
AD
A small sample of
Russ Warners pho-
tography skills and
those who stepped in
front of his camera.
Clockwise from top
left, Arnold, Steve
Reeves, Reg Park,
Dave Draper and
Armand Tanny.
Russ Warner:
The Gripper That Changed the World
In the late 1980s, IronMind got the idea of bringing
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Were the hand strength specialists . . .
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Will Harris, IFBB Pro BEFORE
Will Harris, AFTER
Flex
by Larry Pepe
Its a Secret Top Bodybuilders Around the World Are Using to
Get Huge, Shredded Muscleand Its Not a Pro-hormone
f youre interested in adding pounds of pure
rock-hard muscle in the next month, keep
reading. The next five minutes can make the
difference between getting 100 percent out of
your efforts in the gym and continuing to
waste your time with nothing to show for it.
The vital info that follows is the difference between
having the body you truly want and deserve and
wishing you looked like someone else. You owe your-
self five minutes to find out.
Who the Hell Am I?
First things first. Lets get acquainted. My name is
Larry Pepe, and Ive been involved in bodybuilding
on virtually every level for the past 20 years. Ive
competed and finished in the top five at the drug-free
USA, National and Universe championships. Ive
been an NPC national bodybuilding judge for 10
years, and Ive advised some top bodybuilding per-
sonalities and superstars about their training, diet
and supplementation.
Ive had the opportunity to go one-on-one with the
best bodybuilders on the planetfrom Mr. Olympias
to national-level competitors and virtually any top
professional Flexer you can name. To say that Ive
learned a lot about the reality of getting crazy mus-
cularity interviewing these guys would be an under-
statement.
Spray
Before photos courtesy of the author. All on-stage contest photos by Bill Comstock
ad
IRON MANResearch Team
back in 1999 that changed my
bodybuilding life forever. I had a
very progressive surgeon who knew
that the recuperation could be
really tough, so he put me on a
regimen of homeopathic formulas
to help. Id heard of such products,
but all I knew was that theyre the
most popular supplements avail-
able without a prescription in Eu-
rope. After years of using worthless
natural products, though, I figured
they were worthless too. The doctor
felt strongly about it, however, and
since I was so eager to recuperate, I
was willing to try anything.
I Was Shocked, and So
Was My Doctor
My rapid recovery was stagger-
ing. The very next day, after 10
hours of surgery, I walkedyes
walkedinto my doctors office
with everyone looking at me in
amazement. No one has ever
walked upright the day after what
you went through. How are you
walking? Nine days later I was
back in the gym getting back to
business.
Now that I was healthy, my first
thought was that if homeopathics
could help with recuperation, I
should be able to use homeopathic
formulas to get big and ripped fast.
After that surgery I needed immedi-
ate help because I didnt look too
good.
It made total sense to me. After
all, anabolic steroids werent initial-
ly designed to develop bodybuild-
ing physiques but to assist people
who were sick and weak and
couldnt stop losing weight and
strength. Because they were so
effective, though, bodybuilders
soon began using them to get huge
and muscular. So my logic regard-
ing using homeopathics designed
for recuperation to build muscle,
shed fat and increase strength is the
same logic that brought perfor-
mance-enhancing drugs to body-
builders in the first place.
I extensively researched homeo-
pathics on the Internet and in med-
ical libraries and books and found
out that theyve been around for
more than 200 yearsthe real deal.
In fact, a study published in the
Journal of Human and Experimen-
improvements, but I just didnt feel
that I was getting the results I de-
served. I tried tons of products that
promised to do all sorts of things,
and most of them did absolutely
nothing except upset my stomach
and drain my wallet.
A Surgery That Caused
the Birth of a Muscular
Revolution
Then I had a 10-hour surgery
I Know How You Feel and
What You Want
But remember one thing: My
passion for bodybuilding comes
from my own desire to get big,
shredded muscle. Trust me, I was
just like you. I wanted to get bigger,
stronger and shredded all at the
same time. And I wanted it to hap-
pen as fast as possibleevery
bodybuilders dream. I trained my
ass off and ate enough protein to
feed a family of five. I made some
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Caution: Contains nudity. You must be 18 years old or older to order this video.
BEFORE Sprayflex:
Weight: 285
Bodyfat: 25 percent
Lean body mass: 214
AFTER Sprayflex:
Weight: 235
Bodyfat: 3.2 percent
Lean body mass: 227
ad
WILL HARRIS
nents of the stack, the Extreme GH
formula, the results of which show
that it can significantly boost GH
levels in less than two months.
Finally, after two years of
painstaking effort, research and
testing, I came up with the three
products that make up the
SprayFlex Extreme Anabolic Stack:
Extreme TEST
Extreme GH
Extreme THYROPRO
Now It Was Time to Put
the Stack to the Test
Where It Mattered...the
Gym and the Mirror
I anxiously started using the
products myself. The results were
staggering. In the first month I
peeled away 10 pounds of fat,
added a few pounds of muscle and
got stronger. And the results just
kept coming. In one year I went
from being fat and out of shape
way out of shapeto having a rock-
hard, muscular physique. Odds are,
youre in much better shape than I
was, so if it did that for me, imagine
what it can do for you.
Okay, so far so good, but I know
tal Toxicology analyzed 135 studies
on the amazing substances and
concluded that the data were unde-
niable: Homeopathics have very
real and positive effects.
Bad News, Good News
The bad news was that no one
had designed homeopathics specif-
ically for the needs of bodybuilders.
The good news for you, though, is
that my experience was so convinc-
ing, I was determined to formulate
the perfect anabolic homeopathics
myself.
I took everything I knew about
bodybuilding, supplementation
and even the combinations of dif-
ferent prescription drugs that many
of the top pros use. I knew the key
to building muscle mass and burn-
ing bodyfat revolved around ma-
nipulating and controlling
testosterone, growth hormone and
thyroid. I researched long and hard
to create a legal steroid product
combination that would do just
that. I consulted with doctors,
homeopathic experts and one of
the largest labs in North America.
Theres even a medically supervised
clinical study on one of the compo-
You dont have to burn hard-earned muscle
as you melt away fat. Now you can actually
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Thats the attention-grabbing look you want
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Precise nutrition guidelines and diets

eat to max out your muscle mass as pounds
of ugly bodyfat disappear. (Learn the Carb-
Stacking strategy that can transform mus-
cle size and stoke the fat-burning furnace.)
Which substancefound in almost any

kitchenis the ultimate aid for energy,
better muscular response and fat burning.
How dairy can help you burn fat

yogurt, cheese and milk can get you leaner.
How to increase fat use with a minimum of

aerobic exercise, and why aerobics may be
a waste of time for a lean, muscular look.
The amazing direct/indirect Fat-to-

Muscle 2 training programwith this
innovative routine it appears as if you train a
bodypart only once a week, but you really
train each twice thanks to indirect work (and
each workout takes less than an hour).
The 8 key nutrients for faster fat burn-

ing, including how much to take of each.
Top 6 fat-to-muscle tricks. (Great info!)
The 10 rules for super energy.

The secrets to melting away bodyfat as you
build lean, ripped muscle
are all packed in this
bulletineating plans,
workout routines,
metabolism-accelera-
tion techniques and the
best fat-to-muscle
nutrients. Stop dieting
away musclepack
on more as you burn
fat, and look your
hard, muscular best
in record time!
You Can Get
Bigger,
Stronger
and Leaner
Faster Than Ever
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BULLETIN #5
FAT TO
M
USCLE
Pack On Lean Mass As You Shed Bodyfat
Includes carb-stacking and carb-reduction
diets, growth hormone activation,
fat-burning workouts and supplements
and the 10 Rules for Super Energy
FAT TO
M
USCLE
2 2
IRONMAN Magazines
I was excited because I was already
leaner than Id ever been when
starting to prep for a show. A few
months later I showed up at the Los
Angeles Championships at 235
shredded pounds and 3.2 per-
cent bodyfat. I won the overall,
just as fellow Team SprayFlex
member, Mark Dugdale, had
the year before. Id lost more
than 60 pounds of bodyfat
while gaining more than 13
pounds of pure muscle mass,
and it was almost easy.
The next week I went to
the USA Championships,
won my class and got my pro
card. SprayFlex is the missing
link that helped me trans-
form my physique from a
guy with potential who is just
too heavy to an IFBB profes-
sional bodybuilder. Ive tried
what youre thinking. I own the
company, so of course Im gonna
say the SprayFlex Stack works. So I
gave the products to other top
athletes, trainers and other guys
who just work out for themselves to
see what kind of results they would
get. They were skeptical, as I had
been, but said they would give it a
fair try.
A week later my phone started
ringing off the hook.
How soon can you send me
some more so that I dont run out?
This stuff is incredible. Ive
never been this impressed with
anything.
Can you believe it? The evidence
was in. The anabolic stack of home-
opathics Id created really worked.
Some of the top bodybuilders in the
world, guys whove tried everything
for gaining incredible muscle mass
and destroying bodyfat, were call-
ing me to say that the SprayFlex
Extreme line of products were the
most amazing bodybuilding formu-
las theyd ever used.
The best example of how power-
ful and physique-altering the
SprayFlex Anabolic Extreme Stack
really is can be seen in the amazing
transformation of 04 Heavyweight
USA Champ and new IFBB Pro Will
World Harris. Ill let him tell you
what SprayFlex did for him, in his
own words:
Ive always been the guy with
amazing potential who couldnt
quite pull it together. Im part
Samoan, and getting my weight
down to contest shape has always
been a challenge. In fact, I couldnt
qualify for national competi-
tion for years because of it.
Then I went on the
SprayFlex Extreme Anabolic
Stack. I started at 285 pounds
and 25 percent bodyfat. Big,
but really smooth. Okay, fat. I
immediately noticed that my
strength levels and muscu-
lar endurance jumped up,
making it easier to do cardio
and intensify my workouts.
I also noticed that I was
getting wicked pumps. By
my second month everyone
was asking what I was
doing.
When it came time to
get ready for the 04 season,
everything to unlock my potential,
but SprayFlex is, by far, the most
cutting-edge stuff you can use. This
stuff will revolutionize bodybuild-
ing forever and make building mus-
cle and getting shredded easier and
safer.
Thats when I knew it was time to
share these products with the rest
of the guys out there who want to
have the best, most muscular and
ripped physique possiblefast
without having to use illegal drugs.
You owe it to yourself to try
SprayFlex, and now you can
through a special IRON MAN Re-
search Team offer. Call (800) 447-
0008 and ask for the SprayFlex
Special. Youll get Extreme Test,
GH and Thyro-Pro (three bottles)
for only $129 (you save $70!). Its
time to get big, muscular and in-
side-out shredded. IM
IRON MANResearch Team
Mark Dugdale,
new IFBB pro
and SprayFlex
user.
SprayFlex Power!
When you train hard, eat right
and use the SprayFlex Extreme
Anabolic Stack, you can transform
your physique into a mass of hard-
core muscle and have the look men
envy and women lust after. Here are
some of the benefits you can expect:
Dramatically increased muscle
mass and strength as your body
starts producing GH and testos-
terone like a muscle-building
factory
Obliteration of bodyfat and a
shredded condition with tur-
bocharged metabolism
Boosted energy for greater
stamina and endurance and kick-
ass training sessions
Greatly enhanced sexual perfor-
mance and drive
Improved protein synthesis,
assimilation and digestion in
converting the food you eat into
rock-hard muscle
Reduced carbohydrate cravings
and binge overeating
Improved circulation for mind-
blowing pumps in the gym
Reduced fluid retention, with
every vein and striation in your
new muscle visible
Improved skin tone and elasticity
The Muscle-Building, Fat-Burning Truth
Is Out There!
1 Month!
1 Month Results!
No trick photography, no
drugs, no photo retouching
Pack On Muscle!
Burn Off Fat!
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Another characteristic of anxiety is that its
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Anxiety is often seen as the result of stress, and
whats important to realize is that this emotional
response is at least partially under our control. For
starters, we all need to understand that our emo-
tions and our behavior are related. Some people
might cry in response to anxiety, and others might
overeat. Some, the smartest of them all, hit the
weights.
In classical psychological theories, anxiety was
seen as a drive, which meant the affected per-
son was aroused and primed to do something.
Unlike a depressed person, who slides into lethar-
gy, anxious people are wound upthey might
pace, talk incessantly or fidget. Rather than just
letting the nervous energy deplete your resources
and make you feel lousy, why not channel it into a
constructive activity, like working out? Seize it as
an opportunityconsider it bonus fuel for a train-
ing session.
Even if you accept the idea as sound, its some-
times hard to implement. Here are some sugges-
tions to help you make it a success. First, make
sure that you begin your workout with easy move-
ments and easy weightsits not the time to de-
cide you want to learn how to do squat snatches
or go for a P.R. in the clean and jerk. It is, however,
a great time to do spot-perfect squats, curls or just
about anything else you like. Aerobic exercise is
also very well suited to periods of anxiety.
Pick an initial movement that you like. Try to
block out everything but training, and consciously
Youll feel better and
look better too
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Take out your
anger on the
ironand watch
your results
skyrocket.
Mind
Mind
move slowly through a warmup routine thats even
more systematic than the one you usually use.
Actively cultivate a sense of measured purpose
you may be in the worlds rattiest gym, but try to get
in the frame of mind youd assume in a great cathe-
dral.
If you do things right, your mood will improve
quickly, but dont think about it; instead, just focus
on your training and let your thoughts and feelings
take care of themselves. As you start to feel better,
you can hit the gas a little harder and let your work-
out evolve toward heavier weights and tougher
movements, but dont push it. Whats vital is that
you start gradually and end by notching up a rock-
solid workout that leaves you feeling better and
more energetic. If youre more of a lifter than a
bodybuilder, remember that missed lifts make you
feel bad and successes make you feel good. So be
sure to choose weights that will give you virtually
100 percent success; save your misses for another
day.
Be sure to finish the workout by reinforcing what
just happened. Acknowledge how good you feel,
what a good workout you had and that the good
feeling is the result of the good workout. Have your
favorite protein drink, knowing that youll be bigger
and better tomorrow.
When the United States surgeon general officially
tells the world that exercise appears to relieve
symptoms ofanxiety and improve mood, you can
bet that the idea is no longer the exclusive domain
of the lunatic fringe. So the next time youre anx-
ious, do yourself a favor and hit the gymtap the
nervous energy, and focus it on your training.
Chances are better than good that your mood will
improve almost immediately, and the longer term
results of your training will make you feel even bet-
ter. Dont worry: Work out!
Randall Strossen, Ph.D.
Editors note: Randall Strossen, Ph.D., edits
the quarterly magazine MILO. Hes also the author
of IronMind: Stronger Minds, Stronger Bodies;
Super Squats: How to Gain 30 Pounds of Muscle in
6 Weeks and Paul Anderson: The Mightiest Minister.
For more information call IronMind Enterprises Inc.
at (530) 265-6725 or Home Gym Warehouse at
(800) 447-0008, ext. 1. Visit the IronMind Web site
at www.ironmind.com.
Check Out the New Guy
O
ne very easy way to shake the
monotony of your training is to
visit a new gym. Its not so much
the different environment that makes the
move so productive as the psychological
phenomenonthe pressure to perform
as the new guy. If youve traveled to dif-
ferent gyms, youve surely noticed this,
especially if youre bigger and stronger
than your garden-variety gym rat. From
the minute you walk in, you get scoped
out by both the men and the women.
The men want to see how big and
strong you are and how hard you train.
The women are usually just checking
you out because theyre curious (pull up
in a Porsche, and theyll be extra curi-
ous).
I dont know about you, but some of
my all-time best workouts have been when I was the new guy. That was
my first and possibly only chance to make my best impression on the
other members of a foreign iron den, and I made the most of it. I wanted
everyone whod seen me to think, Damn, that son of a bitch trains
hard! But lets face it: How many of us have the time to be driving
around to different gyms? Its tough enough sometimes just getting to
your own gym on the days youre supposed to. I happened upon a
rather easy solution one day. I was forced to train in the late afternoon
rather than my customary morning time at my gym.
My gym, like all gyms, has completely different morning and night
crowds. The night crowd tends to be younger. Since I never train at
night, nobody on the crowded floor knew who I was. That wasnt long
after Id competed in an NPC national qualifier, and I was still in very
good condition at more than 220 pounds. As it happened, it was my
arm day. I could feel the eyes boring into me the whole time. Little packs
of guys were huddled and talking, glancing over at me.
I couldnt believe itI was the new guy at a gym Id been going to for
three years! And you know what? When my training is getting a little
stale and I find my motivation ebbing, I may just drop by the gym at 5
p.m. Theres nothing like having something to prove to bring out the
best in you. Ron Harris
Editors note: Check out Ron Harris Web site,
www.ronharrismuscle.com.
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Motivation
Body
Body
MIND/BODY
Some of you are in
your teens or 20
something, and to you
the number of years
youve gathered here
on earth is remarkably
incidental. Collecting
years is no more on
your mind than collect-
ing string.
Yeah, well, live it up.
Turning 30 will proba-
bly get your attention
(Who am I, where am I
going, and why aint I
there yet?). And the
big 4-O is always good
for a few wisecracks,
nervous laughs and at
least six months of
restlessness and doubt
(Where did my life
go?).
Not everyone embraces the 40s with open arms (they hide in
the closet), and those truly wonderful years can cause a good
man or woman to do some really strange thingsthey submit to
nips n tucks, buy a sports car and chase the opposite sex.
Theres consuming introspection and, not infrequently, the bottle
nestled in the bottom of the laundry basket.
Of all our pathetic blunders, the strangest and most disturbing
is losing those priceless years trying to save them. We need not
resist the passing of time, as if life were slipping by and we were
diminishing. That is to support the misperception of aging, to feed
it, fear it and become its victim. Big mistakelike allowing a child
to kick and scream to get his way. Discipline the spoiled brat.
My plea: Go to the gym with renewed purpose and passion;
eat right, for cryin out loud, and the youth that left will reappear.
To spectators, I say, start exercising and discover real discipline
and fulfillment. Get rid of the sugar and eat protein and give your
beloved body something to feed on and live for. Stop grumbling
and chasing midlife daydreams. Grasp authentic strength, health
and action with willing hands. Stand up. Be strong. Today!
Things dont go from bad to worse. They go from better-than-
you-think to terrific. The years of your life add up, yes, but you
can add years to your life. Youth isnt wasted on the young, nor
are the 40s and 50s wasted on the middle-aged. Youre in control
at the prime of your life with all you need to know. Fix whats
broke and soup up whats workin. Zoom, zoom. We got places
to go and things to do.
I have a special affection for those middle years, 40 to 50, be-
cause I beat my 30s, that season of princes and princesses, re-
peatedly with a blunt object, yet was reborn in the 10 years that
followed. I was 42, to be exact, when I got to my feet, dusted my-
self off, surveyed the burned-out territory upon which I stood and
started walking forward, one step at a time. The point, please, O
sorrowful, fallen victim: The 40s are really good for that sort of
thing, making magnificent strides over craggy surfaces, lifeless
wastelands and beast-ridden mountainsides. The 50s work very
well also, but youve got to be like Jack, nimble and quick, alert
and ready. While Im at it, the 60s, it seems, take a nickel from
one pocket and put a dime in the other. You dont know whether
to say, hey, hands off, or thank you, thank you, thank you.
During the early years, when we were growing up, we ate what
we ate because it was there and did what we did because we
were told to. Later, as we got older, we imitated our surroundings,
what we viewed on the big screen, TV and in the media. Most of it
wasnt very good. Today, with the passing of time, the good has
diminished, and the bad has increased. We eat like horses and
act like hogs; we do whats easy and as little as we can.
Ive been weight training for a long time, more or less in pursuit
of muscles and strength since I was a kid. Even when I was bad
and messin up, I was training and eating tuna. The last 20 years
have been as straight as an arrow, and Ive been attentive to life
around me, the days gone by and the days ahead. How to keep
the stone rolling and free of moss has become my hobby. Keep-
ing you periodically informed of my observations encourages me
to observe more keenly.
So whats the latest? Remember, dear reader, whose eyes
have yet to require magnifying glasses to read this article, this stuff
is for all ages and levels, breeds, makes and models. Listen and
learn.
I have only positive news to report. Last spring I added certain
exercises that I had ignored for 40 years (didnt like em) to my
workout to replace those exercises that were overused, worn out,
abused and not withstanding the years. The additions included
low-incline flyes for pecs, reverse cable crossovers for the back
and rear delts, bent-over triceps kickbacks, wide-grip pulldowns,
behind-the-neck and medium-wide parallel-grip pulldowns. Dig in
your worn junk pile.
These have proven to be effective and productive, and my
strength in each movement has increased considerably. Thats
great news when inflammation and nerve pain due to repeat
traumaexercise redundancystart to limit ones plane of resis-
tance, repertoire of exercise and joy of performance. Little things
started to happen and continue to happen here and there: full-
ness, tightness, hardness, expanded capability, comfort and
reduction of bad pain in critical areas. The direction remains
forward and upward, in spite of the wrinkles and aches time
insists we bear to keep us humble and forever grateful.
Maximum muscle intensity in difficult regions is approachable
through warmup, focused reps, periodic forced slow reps and the
odd accommodating position. Pressing on is successful; develop-
ment is possible. Thats the point of my story, hopeful bombers,
not me and my clay-footed pursuits.
We train for muscle and power, health, fun, expression, stress
repression and because, once bitten, we must. When I train for
maximum responsethat is, muscle growth, definition, density,
strength and intensity in performanceI train with ultimate focus
and concentration. My attention does not veer from the work
before me. To the extent it does, my workout is compromised.
The physical and the mental and the emotional become entwined,
tightly strung. I love my training most when its at that level. Only
then is it really training. Other times its playwhich isnt altogeth-
er bad.
Dave Draper
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Bomber Blast
In bodies that need our help
Web alert: For more from Dave Draper,
visit www.davedraper.com and sign up for
his free newsletter. You can also check out
his amazing Top Squat training tool, classic
photos, workout Q&A and forum.
Were Just Kids
J
ay Littmann, executive chef,
founder and CEO of Chef Jays
Food Products, has created a
bevy of delectable food bars. He calls
them Tri-O-Plex bars, and theyre
packed with protein.
Theyre
made
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build muscle and fortify heart health.
You get 30 grams of isolated proteins
derived from three sources, along
You Have to Try These Bars!
with a reasonable amount of carbs.
Oh, and did we mention they taste out
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cookie dough
chocolate chip,
caramel apple,
chocolate co-
conut, peanut
butter chocolate
chip, smores,
peanut butter
banana, cinnamon
raisin roll. (Bet that got your mouth
watering.) Also look for the companys
new Peanut Butter Rage bar. Protein
and oatmeal never tasted this good!
For more information visit www
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The editors
New Stuff
Super Charge Your Workouts!
New Stuff
Chef Jay: Your taste buds will yell hooray
(and your muscles will love them too)
S
uper Charge by Labrada Nutrition is a new
nitric oxide preworkout drink mix in three
delicious flavors: grape, fruit punch and
orange. Its designed for the athlete who wants to
experience immediate mental alertness, muscle
pump, increased energy, greater strength, more
endurance and speedier workout recovery.
I wish this product had existed when I was com-
peting as a professional bodybuilder, says Lee
Labrada, president and CEO of Labrada Nutrition.
After taking Super Charge 15 minutes before your
workout, youll experience razor-sharp, aggressive
mental focus,
increased strength
and a noticeable pump in your muscles. Its
unlike anything Ive tried before!
The ingredients in Super Charge include
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pounds), nitrous malate (superior form of
arginine), taurine (muscle-cell volumizer and
nerve stimulator), N-acetyl-L-glutamine,
2CM di-creatine malate (a new ionic-bound
compound of creatine and malic acid),
GuaniProguanidinopropionic acid (crea-
tine precursor)betapure betaine anhy-
drous (choline metabolite) and humanofort
(testosterone precursor).
Super Charge is available at fine health
retail outlets. For more information call
(800) 832-9948 or visit www.labrada.com.
UNBELIEVABLE BUT TRUE. In 1973 a
bodybuilder packed on an amazing 63
pounds of muscle in four weeks in a
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Experiment. Now you can follow in his
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Everything is outlined for you in 10-
Week Size Surge: A Crash Course for
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workout. This is two different mass-
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The Size Surge Diet. A balanced
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that deliver accelerated anabolic
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7 Sacred Rules for Packing On
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If youre serious about adding
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shipping payable to: Home Gym Warehouse, 1701
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BULLETIN #1
10-WEEK
SIZE
SURGE
A Crash Course for
Packing On Muscle Weight
S I NCE 1 9 3 6 MAGAZINE
IRONMAN
10-WEEK
SIZE
SURGE
HE GAINED
63 POUNDS OF MUSCLE
IN ONLY FOUR WEEKS!
HOME HOME
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WAREHOUSE WAREHOUSE
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Remember when the strongest
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youd be the strongest kid in your school.
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No. 1282 One year subscription (4 books/year,
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Weve been lucky enough to know Shannon
Wonder Woman Hartnett for years, and
given some of her recent accomplishments
(Highland Games world champion, Worlds
Strongest Woman competitor, 2002 U.S.
Olympic bobsled team hopeful), we werent
surprised to learn that she was the strongest
kid in her grade school.
MILO: A Journal For Serious Strength
Athletes is a 128-page book that comes out
four times a year and sets the world standard
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around the world.
Training and how-to, personalities, contests,
historyfeaturing the biggest names not just
in athletes, but also in authors and photogra-
phersall in one powerful package. MILO
brings you the best inspiration and information
IronMind
Stronger minds, stronger bodies
IronMind Enterprises, Inc.

P O Box 1228, Nevada City, CA 95959 USA
web site: www.ironmind.com
e-mail: sales@ironmind.com
tel: 530-265-6725; fax: 530-265-4876
www.homegym.com...or call Home Gym Warehouse at
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IRONMANS
ULTIMATE GUIDE TO
BODYBUILDING NUTRITION,
8 1/2 x11, 220 pages. Learn the
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Fully illustrated.
IRONMANS
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IRONMANS
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IRONMANS
ULTIMATE GUIDE TO
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8 1/2 x11, 244 pages. A how
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IRONMANS
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H
e had massive arms, a huge
chest and a winning person-
ality, but Leroy Colberts
bodybuilding career was cut short
before he could triumph in major
competitions. Fate had decreed
instead that he would go on to
become one of bodybuildings most
influential judges and nutritionists
but even more important was the
role he played as an inspiration to
an entire generation of young
physique athletes.
Colbert was born on May 9,
1933, in New York City. After com-
pleting high school, the young man
began to work for Joe Weiders
organization; he was employed in
the warehouse of the Union City,
New Jersey, business. Bodybuilding
was nowhere as popular or prof-
itable in the early 1950s as it is now,
and the future champ recalls mak-
ing barely enough money to get by
each week. But on the positive side
he absorbed a lot of the cutting-
edge experimentation that was
going on at Weiders offices. Gradu-
ally, Leroy built a fine physique with
full, beautiful bicepsthe first to
measure 20 inches.
The young man began compet-
ing at the age of 18, when he en-
tered the 51 Mr. Eastern America.
Colbert placed sixth. By the next
year hed won first place at the Mr.
New York City contest, a great
honor for a mere teenager. He
wasnt so lucky when he tried for
the 52 AAU Mr. America, a notori-
ously difficult contest for African-
Americans to win; Colbert came in
17th, but he did win the Best Arms
award.
By 1954 he was in the running to
be one of bodybuildings greatest
stars, but then something happened
that would end the young mans
career. He was riding a motorcycle
near Laconia, New Jersey, when he
was forced to swerve out of the path
of an oncoming car. His right foot
was caught under the cars bumper
and nearly severed. Colbert survived,
but he would never compete again.
Despite his misfortune, Col-
bert persevered. His picture
appeared in many training arti-
cles in Weider publications, and
given his experience in shipping
supplements, he decided to
open his own health food busi-
ness. Later he moved to Califor-
nia, where he opened another
business. No matter where he
went, Colbert inspired others.
One of his greatest fans at the
time was Dave Draper. The
Blond Bomber remembered
Colberts arms as being over
20 inches cold, with biceps like
grapefruits and triceps like giant
horseshoes. For arms like those,
I thought, Id train night and day
forever. That inspiration is
Colberts greatest legacy to the
sport. David Chapman
Guns and Personality Ammo
MIND/BODY Gallery of Ironmen
Leroy Colbert: bodybuildings well-armed motivator
P
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dollars drawn on U.S. banks only. No refunds.
Blast Out of the
Hardgainer
Ranks Forever!
Learn Precise Methods
to Overpower Skinny,
No-Muscle Genetics
Finally you can break through your
hardgainer hardwiring. Youll shatter size
and strength barriers fast once you
understand the physiology behind what
makes you a hardgainer in the first place.
Address those deficiencies in the gym and
in your diet, and you can grow as youve
never grown before. Its all in the new book
IRONMAN Bulletin #4: Hardgainer Size
Surge. In its pages youll discover:
How to flip on your muscles actin and

myosin filaments grow switch (page 6).
Time-under-tension tricks to unleash

incredible size in your hardgainer endurance-
oriented muscle fibers (page 7).
The key to fiber splittingmore fibers

equal more growth potential (page 8).
How to trigger capillarization, and why its

so important to your muscular look (page 7).
How to use multi-angular training for

ultimate size without overtraining (page 16).
Complete programs tailored specifically

for the hardgainer, including Split-Positions
workouts, Volume-Intensity-Fusion routines
and the Supercompensation Split.
Eye-opening info on fiber density and

neuromuscular efficiency (page 31).
The core supplements every hardgainer

needswhat works, what doesnt (page 33).
The Hardgainer Size Surge Diet, a meal-

by-meal eating plan for mega mass (page 41).
Exercise descriptions, illustrations and

program templates you can photocopy and
take to the gym to log your workouts.
You owe it to yourself to try
the mass-building methods
in this book. Stop wasting
so much time in the gym
and start growing with a
speed that will amaze you!
Hardgainer Size Surge will
put you on a collision
course for the muscular
physique of your dreams.
BULLETIN #4
HARDGAINER
A Crash Course for
Packing On Muscle Weight for
the Genetically Challenged
If youre after huge forearms with the crushing power of an industrial vise, get
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the neurological pathways and specific muscle structures you use to squeeze
get the full power-training effect from every rep. Youll develop a bone-crushing
grip fast, and as you get stronger, the Super Grippers innovative design allows you
to increase tension by adding one or a number of power coils for that critical pro-
gressive-resistance effect.
When it comes to bodybuilding, progressive resistance is the key. Its this pro-
gressive, or gradually increasing, resistance that forces new demands on a muscle
so that you pack on more sizein this case awe-inspiring forearm mass. By work-
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Remember, your forearm muscles are what
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When you wear a short-sleeve shirt, its the lower arms that are exposed for all to
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match your thick, beefy upper armsand they will be once you add the Super
Gripper to your training arsenal. After your curls and pushdowns, grab your Gripper
and go for the burn.
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IM READY to have forearms with the crushing power of an industrial vise!
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All major credit cards accepted.
Order from: Home Gym Warehouse, 1701 Ives Avenue, Oxnard, CA 93033
He was big. He was
pissed. And he wanted
to kick my butt. There
was no way out, so I
extended my arm for
the opening hand-
shakeand then I
He wanted to fightuntil I
crushed
his hand.
www.homegym.com
THE SUPER GRIPPER!
crushed his hand like a Dorito. Fight over thanks to
30 DAY MONEY BACK GUARANTEE
MIND/BODY Review
B
ob Delmonteque is Ameri-
ca's premier senior fitness
consultant, a former star
bodybuilder and acclaimed
physique photographer. Along
with his partners, he opened 500
health clubs worldwide. Hes
trained the original Apollo astro-
nauts, Hollywood movie legends
John Wayne, Errol Flynn, Marilyn
Monroe and Clark Gable and
contemporary stars like Matt
Dillon and Eric Braeden. A long-
time member of the Weider Re-
search Clinic and special
consultant to Muscle & Fitness
magazine, he is also a feature
writer for Longevity magazine. He has authored seven books
and hundreds of articles on fitness and health.
Bob practices what he preaches, which is evident by the
fact that he is arguably the best-built man in the world over 80
years of age. In his lifelong devotion to physical culture he
may well have discovered the anti-aging secrets of the 21st
century. Hes sculpted a body that would be the envy of any
average man in his 20s. Three photos on the back cover of
Lifelong Fitness 2004 show that he looks better at 80 than he
did at age 27.
Caught up in their accomplishments and championship
physiques, many competitive bodybuilders never give thought
to the day they will hang up their posing trunks. Some main-
tain a good physique with regular exercise, while many go the
way of most ex-athleteswith expanding waistlines and
accumulating excess bodyfat due to lack of exercise and poor
nutrition.
Delmonteque presents scientific fitness procedures based
on his more than 60 years as a bodybuilder/physical culturist
that can
help every-
one stay
healthy
and fit. We
can all
learn from
the master.
Think
about it
do you
know
anyone
else in his
80s who
runs
marathons,
cycles 120
miles, can
bench-
press 250
pounds
and has a
terrific
physique
as well?
Lifelong
Fitness
2004 is a
book that everyoneregardless of ageshould have for its
extremely valuable information on maintaining excellent health
and fitness and a well-toned, shapely physique. You may think
you don't need Delmonteques information now, but it can
help you avoid mistakes that can come back with a
vengeance to damage your health when you reach age 50, 60
or more. Delmonteque presents a detailed guide to help
everyone grow younger as he or she grows older. He out-
lines complete exercise programs for men and women
and reveals health secrets and nutritional procedures
that will help you attain and maintain optimum health,
fitness and longevity. Many of the 140 photographs in
the book were taken by noted
physique photographers Robert
Reiff, Chris Lund and Bill Dob-
bins.
There are hundreds of books
on every aspect of muscle build-
ing, but this one stands alone in
promoting anti-aging and lasting
good health and fitness. Always
remember, To lose wealth is to
lose much; to lose health is to
lose all. Gene Moze
Editors note: Lifelong
Fitness 2004 is available from
Home Gym Warehouse. Call
(800) 447-0008 or visit
www.home-gym.com. Also visit
www.Bobdelmonteque.com.
Meditation Sedation
A
study performed at the University
of Wisconsin used brain-imaging
technology to show that subjects
who meditated for eight weeks had in-
creased activity of the brains frontal
region, which is associated with positive
emotions. Subjects also reported less
anger, anxiety and other negative emo-
tions. A control group registered no
changes in those areas. Those who
meditated also showed heightened im-
mune response.
Who knows? Meditation may allow
people to get rid of their blood pressure
medication. Try it: Just shut up and
trance. Becky Holman
Delmonteque with Brooke Burns.
Lifelong Fitness 2004
A new book by lifetime bodybuilder Bob
Delmontequewhos 84 years young
Built Bods
Photography by Mervin
Eva Stevens
Weight: 130 Height: 56
Occupation: actress, personal trainer
Favorite movie:
Sweet November (Keanu Reeves is hot.)
Training:
She trains with weights five days per week. She
likes to pyramid the weight over three to five sets
of eight to 12 reps per exercise. She also does
cardio and boxing two to three days a week.
Factoid:
My mother is in great shape, and she has been
her entire life. She is still a top track and field
trainer back home [in Lithuania].
Role Model: Arnold. I am motivated by his
ability to immigrate to the U.S. and start from a
humble beginning and reach for the stars.
Heres a quick quiz for you: Whats the most popular
drug among bodybuilders? It isnt any type of anabolic
steroid or growth hormone, nor does it involve thyroid,
beta agonists or any other anabolic substance. The most
popular drug among bodybuilders is also the most popular
drug world-wide: caffeine.
In the United States about four out of five Americans eat,
drink or swallow a product that contains caffeine. Caffeine
is ubiquitous in nature, existing in more than 60 known
plants. About 75 percent of the caffeine consumed comes
from coffee, with the other 25 percent mainly from tea and
cocoa. Coffee, at an average 100 milligrams of caffeine per
cup, contains twice as much caffeine as tea. A 12-ounce
bottle of cola contains between 35 and 55 milligrams of
caffeine.
Most people use caffeine to obtain benefits associated
with it, including increased mental alertness, faster
thought processes and reduced fatigue. Other effectsnot
specifically sought by most peopleinclude stimulation of
the heart, increased secretion of stomach acid and
increased urine output.
Caffeine is thought to be an ergogenic aid in that it can
enhance athletic performance. A study examined some of
the fat-burning properties of caffeine under resting condi-
tions and found that it increased energy expenditure 13
percent.
1
Other effects included 24 percent increased fat
oxidation, with 76 percent being recycled, likely due to the
resting conditions in the study. Most of the effects were
attributed to increased sympathetic nervous system activi-
ty, or the release of sympathetic hormones, such as
epinephrine and norepinephrine, after the subjects took
caffeine.
Caffeine-induced fatty acid release can interfere with
insulin activity, leading to insulin insensitivity; however,
research shows that exercise relieves that
particular problem. Indeed, one recent
study showed that drinking coffee offers
protection against type 2 diabetes and
suggested that nutrients besides caffeine,
such as magnesium, may be the protective
factors in coffee.
2
Another recent study found that caffeine
protects against Alzheimers disease by
reducing the toxic effects of a protein called
beta-amyloid on brain neurons
3
; buildup
of beta-amyloid is considered a primary
event in the onset of Alzheimers.
Since caffeine promotes the release of
sympathetic hormones that stimulate body
processes, its not surprising that it can
induce severe anxiety in some people.
Indeed, caffeineism is so distressing that
an estimated 20 percent of people cannot
tolerate anything containing caffeine. One
study, however, found that exercise can
relieve anxiety brought on by high doses of
caffeine.
4
The release of sympathetic hormones by
caffeine can stimulate the heart and in-
crease blood pressure. Some drugs pre-
scribed to treat cardiovascular disease,
known as beta-blockers, block the effects of
sympathetic hormones on the cardiovascu-
lar system. Caffeine would appear to be a
problem because of the way it affects the
cardiovascular system, but most studies
have found no significant adverse effects
except when excess intake is involved.
For example, one study examined the
effects of caffeine on the bodys homocys-
teine levels.
5
A toxic by-product of the
metabolism of the essential amino acid
methionine, homocysteine is linked to
cardiovascular and other diseases. Healthy
volunteers drank a liter a day of coffee for a
Bodybuilding Pharmacology
Jerry Brainums
Worlds Most
Popular Drug
Recent studies suggest
that caffeine can
increase muscular
endurance and decrease
fatigue. It can also help
you burn fatjust dont
go overboard with it.
The combination of ephedrine, which also promotes
sympathetic-hormone release, and caffeine was consid-
ered the most effective natural fat-burning combination.
Adverse publicity about ephedrine, however, eventually
led to its being banned by the FDA. Could the fact that
head-to-head comparisons found the ephedrine-and-
caffeine combo to be superior to popular prescription diet
pills have anything to do with the ban on ephedrine? You
bet it could.
Caffeine was considered so ergogenic that the Olympics
banned it above a certain quantity in the blood. The as-
sumption was that the only way to reach that level of
caffeine was to use it purposely as a means of improving
performance. Some world-class cyclists were said to even
use caffeine suppositories.
Caffeine is described as ergogenic because it releases
greater amounts of fat in the blood, which spares limited
glycogen stores in muscle. That helps increase muscular
endurance, and studies involving endurance athletes have
consistently proved boosting power of caffeine. The evi-
dence for any effect on anaerobic exercise, such as body-
building, has been less clear. Recent studies, however,
show that under anaerobic exercise conditions, caffeine
ingestion appears to increase muscular endurance and
decrease fatigue. An important point about these studies
is that they all involved the use of pure caffeine, not food
products containing caffeine, such as coffee. The effects of
pure caffeine are considered more reliable.
An Alternative to
Pro-hormones?
In late October 2004, President George W. Bush signed
the 2004 Anabolic Steroid Control Act, an amendment to
earlier legislation that had made anabolic steroid distribu-
tion illegal. The new law covers nearly all over-the-counter
month, and 24 of the 25 participants showed significant
elevations of homocysteine in the blood. Vitamin B12, folic
acid and vitamin B6 neutralize the effects of homocys-
teine, converting it into an innocuous substance thats
excreted from the body.
Another recent study found that drinking four cups of
filtered coffee a day for one month increased cholesterol
levels.
6
Previous studies had shown that drinking unfil-
tered coffee increased cholesterol, an effect scientists
traced to elements in coffee called diterpenes. Coffee
filters captured the chemicals, making filtered coffee
safeor so they thought. Even so, the increase in choles-
terol from coffee is significant only to those who already
have elevated cholesterol. To others the effect is insignifi-
cant.
Drinking more than about five cups of coffee daily
particularly at nightcan lead to insomnia. Besides caf-
feine coffee contains other substances, such as
theophylline, a drug commonly used to treat bronchial
asthma because it dilates the bronchial tubes. Coffee does
that too. Another coffee ingredient, theobromine, was
recently found to have cough-suppressant power superior
to that in over-the-counter cough medications. Caffeine
isnt linked to any organ damage and peaks in the blood
about two hours following ingestion. Its metabolized by
the liver, then excreted by the kidneys.
Coffee is believed to stimulate the brain by blocking
brain receptors for a chemical called adenosine, which
slows the activity of the brains working cells, or neurons.
By blocking adenosine, caffeine fosters a feeling of mental
clarity and focus. On the other hand, it also constricts
blood vessels in the brain, which would decrease blood
flow and lower metabolic activity.
Since caffeine is a drug, you might expect to pay a price
if you quit cold turkey. The effects of withdrawal include
headache, drowsiness and fatigue, mainly due to an in-
crease in adenosine receptors in the brain.
As with other drugs, caffeines physiological effects
depend on the dosage. The amount in an average cup of
coffee100 to 200 milligramsleads to increased mental
alertness and reduced fatigue. At the one-gram level
symptoms of caffeineism, such as anxiety, mild heart-
rhythm disturbances and gastrointestinal disturbances,
appear. If for some crazy reason you were to ingest 10
grams of caffeinethe amount in 100 cups of coffeeat
one time, youd die.
Many of the popular so-called fat-burning supplements
on the market contain some form of caffeine. Typical
ingredients include guarana, an herb from Brazil that
contains 7 percent caffeinecompared to the 2 percent
found in coffee. A popular stimulant sold in the 1970s
called Zoom was composed entirely of guarana, and its
activity matched its name. Another form found in supple-
ments is mate, also from South America.
The addition of caffeine to fat-burning supplements
makes sense, since it promotes the release of sympathetic
hormones, such as epinephrine and norepinephrine,
which induce a biochemical cascade of fat from fat cells.
Some world-class cyclists were said to have
used caffeine suppositories (which gives new
meaning to the phrase, Get your ass in gear).
Jerry Brainums
Bodybuilding Pharmacology
pro-hormone supplements and dis-
courages the development of new
pro-hormone supplements designed
to circumvent the new law.
An interesting aspect of the law is
that few, if any, complaints about
adverse health effects of pro-hor-
mones had been reported to the Food
and Drug Administration. The philos-
ophy behind the new law is protec-
tive because pro-hormone
supplements are considered to be
full-fledged anabolic steroids.
Companies were able to sell vari-
ous pro-hormone formulas thanks to
provisions in the Food Supplement
Act of 1994, which diverted proof of
danger of any particular supplement
from the manufacturer to the FDA.
The law also said that if a supplement
existed naturally, it was by definition
a food, not a drug, and therefore not
subject to the stringent rules that
affect drugs. The new law changes all
that.
In fact, the recent banning of
ephedrine for dubious reasons, plus
the new mandate recently announced
by the Federal Trade Commission to
vigorously pursue misleading claims
in the supplement industry may
spell the beginning of the end for
many other supplements that the
FDA will consider fraudulent or of
dubious value to consumers. In
essence, the agency is saying that
most Americans are brain defective
and cannot protect themselves, so the
big brother FDA will do it for the poor
fools. That, by the way, includes you
and me.
Since pro-hormone supplements
will be gone on January 23, 2005, we
need to look at other ways of naturally
increasing anabolic hormone levels.
One way that is beyond the reach of
even the FDA is movies. No, not porno
movies, although they may be useful
for other purposes. (I think I just gave
away the fact that I didnt vote for
Bush.)
According to new research from the
University of Michigan, watching
certain movies can affect hormone
levels in the body. Watching romance
movies increases progesterone levels
in women by 10 percent. When men
watch such movies, their testosterone
levels plummet.
Participants watched three differ-
ent 30-minute film excerpts. The first
was a romantic film called The
Bridges of Madison County. The next
group watched The Godfather, Part
2. The third group watched a docu-
mentary on the rain forest. All sub-
jects had their hormone levels test-
ed before, immediately before and
45 minutes following the films.
No changes occurred in the rain
forest group. Women watching
Bridges showed a 10 percent rise
in progesterone, with no change in
testosterone. Men watching the
same film showed lower testos-
terone levels. With Godfather,
which involved a violent scene, men
showed a 30 percent rise in testos-
terone levels. Women with high
testosterone levels showed a drop in
that hormone while watching the
scene, and those with low testos-
terone levels got uncomfortable
during the scene.
An implication of the study is that
by inducing an elevated proges-
terone level in women, romantic
films increase their feelings of affili-
ation to men. In men progesterone
increases anxiety and has a blunting
effect on testosterone. Which makes
one consider that profound state-
ment made by one Rodney King,
whose 15 minutes of fame resulted
from being at the epicenter of the
incident that started the Los Angeles
riots of 1991: Cant we all just get
along?
References
1
Acheson, K.J., et al. (2004).
Metabolic effects of caffeine in hu-
mans: lipid oxidation or futile cycling?
Am J Clin Nutr. 79:40-46.
2
Salazar-Martinez, E., et al. (2004).
Coffee consumption and risk for type-
2 diabetes mellitus. Ann Intern Med.
140:1-8.
3
Dalllgna, O., et al. (2003). Neuro-
protection by caffeine and adenosine
A-2 receptor blockade of beta-Amy-
loid neurotoxicity. Brit J Pharm.
138:1207-09.
4
Youngstedt, S.D., et al. (1998).
Acute exercise reduces caffeine-in-
duced anxiogenesis. Med Sci Sports
Exer. 30:740-45.
5
Urgert, R., et al. (2000). Heavy
coffee consumption and plasma
homocysteine: a randomized con-
trolled trial on healthy volunteers. Am
J Clin Nutr. 72:1107-10.
6
Strandhagen, E., et al. (2003).
Filtered coffee raises serum choles-
terol: results from a controlled study.
Eur J Clin Nutr. 57:1164-68. IM
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Sammy Tiara
Austin, TX
Editors note: Heavy Duty has worked for a number of
trainees, and the system has a lot of followers. As we told
Mike Mentzer before he passed away, IRON MAN is an
open forum, a place where all training theories are pre-
sented. We encourage experimentation in the gym. If you
tried Heavy Duty and it didnt work for you, you learned
something. Thats what its all about: Learning and em-
bracing what works for you and discarding the rest.
X, Lies and Measuring Tape
Ive been reading IRON MAN for one heck of a long
time. Its one of my favorite magazines. But I was upset
over the [before and after] pictures of Jonathan Lawson
and Steve Holman [on page 126 of the January 05 issue].
Youre saying those pictures are one month apart? The
photos of Jonathan are at least 10 years apart, and the
ones of Steve a good 20 years. You both have such great
builds. Why would you want to lie? Ive been exercising
for almost 50 years, and Im now 70. Thanks for letting me
blow off some steam.
Jack H. Wagoner
Orchard Park, NY
Holman and Lawson respond: To repeat, we arent
lying. Those photos were absolutely taken one month
apart. John Balik, IMpublisher, can verify that fact. While
the after shots youre referring to were taken under differ-
ent lighting at Mike Neveuxs studio, there are other be-
fore-and-afters at www.x-rep.com in the X Q&A section
that were taken under exactly the same light. And there are
many more in The Ultimate Mass Workout e-book. X Reps
worked for us in a big way. We just hope theyre not aging
us 10 years for every month we use them.
I was knocked for a
loop when I got my
February 05 IRON MAN
in the mail. It was
Arnold, but not the
same old tired shots
weve seen over and
over. It was a fresh,
powerful caricature that
should be a poster.
Those of us who are
fans of Arnold would
love that hanging on
our gym walls. By the
way, I went out and
bought a second copy.
Im keeping one in a
plastic sleeve with my other collectibles.
Joe Armada
via Internet
Editors note: Thanks for the compliment, Joe. The
illustration was created by Ron Dunn. You can see more of
his work at www.rondunnillustration.com.
Site for More Size
The Graphic Muscle site you guys created is downright
awesome [www.graphicmuscle.com]. I love the slide shows
and the contest reports, and Lonnie [Teper] is a hoot. I also
like the Watch Out For features and the babes, of course.
Keep up the great work!
Jagger Tallman
Cleveland, OH
Editors note: The Graphic Muscle site is growing
quickly and evolving. Be sure to check out our extensive
photo coverage of the major bodybuilding contests there.
We can showcase many more photos of each event than we
can in the pages of IM. If you follow bodybuilding,
www.graphicmuscle.com belongs on your favorites tool
bar.
Heavy Duty Dis
How much longer is IRON MANgoing to run Mike
Mentzers Heavy Doody [sic]. Its the same crap and a waste
of space. I
totally agree
with Colin
Eliot, who said
in his com-
mentary [in the
February 05
Train to Gain
section],
Mentzers
training theory
has several
flaws. Id like
to add to that:
Heavy Duty
doesnt work.
At least it
doesnt build
the muscular
Errata
In the February 05 installment of the IRON MAN
Research Team feature, Gerard Dente was identified as
being affiliated with Ultimate Nutrition. He is not; he is
with Maximum Human Performance (see his interview
on page 166). Brian Rubino is with Ultimate Nutrition
and should have been named in place of Dente in that
feature. Our apologies to both men for our mistake.
In the January 05 Readers Write we included a photo
of Karen Geninatti without a credit. The shot was taken
by George Legeros. Our apologies for the omission.
Readers Write
Cover Kudos
Mike Mentzer.
Vol. 64, No. 4: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Sub-
scription ratesU.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mex-
ico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders
must be in U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA
93033. Or call (800) 570-4766. Copyright 2004. All rights reserved. No part of this
magazine may be reproduced in any manner without written permission from the publish-
er. Printed in the USA.
GO TO SECURE ORDER FORM NOW
Or call us at 1-800-570-4766, ext. 2
(Foreign & Canadian orders, please call
1-805-385-3500 or fax 1-805-385-3515)

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Ultra Intensity

IronMind Enterprises, Inc., P O Box 1228, Nevada City, CA 95959 USA

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