BUILD MUSCLE • BURN FAT • NO BULL!

HARD
CORE
SPECIAL!
JACK
UP NOW!
ANABOLICS
2009
HI-TECH
GROWTH
GET HUGE!
MASSIVE CHEST ,
TRAIN INSANE
AT THE WORLD’S
MOST HARDCORE GYM!

CRAZY ARMS, BIG WHEELS

 BUILD MUSCLE • BURN FAT • NO BULLSHIT!
TRAINING
378 Extreme Muscle Enhancement
By Carlon M. Colker, MD, FACN
386 The Predator By Kai Greene
394 The True Victor By Victor Martinez
402 Mass With Class By Branch Warren
406 Lee Priest Confirmed! By Lee Priest NEW!
412 Telling It Like It Is By Shawn Ray NEW!
418 Branden Ray: Road To The USAs
By Branden Ray NEW!
422 The Big Bad Wolf: The People’s Choice
By Dennis Wolf
426 Erik “The House” Fankhouser By Erik Fankhouser
430 National Hero By Evan Centopani
438 The Pro Creator By Hany Rambod
442 Contest Guru By Chad Nicholls
446 Trainer of Champions By Charles Glass
KAI KILLS
GUNS!
224
THE WORLD’S
BIGG
BODYBUIELSDTIN
MAGAZINE! G
Vo l u m e 4 6 , N u m b e r 2 , F e b r u a r y 2 0 0 9
NUTRITION & PERFORMANCE
96 Research: Training By Steve Blechman & Thomas Fahey, EdD
128 Research: Supplements By Steve Blechman & Thomas Fahey, EdD
140 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD
188 Supplement Performance Supplements Are Another
Excellent Training Tool! By Jose Antonio, PhD, FACSM, FISSN
192 Sports Supplement Review Mitotropin: Fat Burners Are
Dead! By Robbie Durand, MA
200 Nutrition Performance Whey Protein Is More Anabolic Than
Essential Amino Acids! By Robbie Durand, MA
372 MuscleTech Research Report
FAT LOSS
108 Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD
174 Fat Attack Ephedrine/Caffeine
Combo: New Study Says “Not Guilty” CUTTING EDGE
By Dan Gwartney, MD RESEARCH!
DRUGS
150 Research: Drugs By Steve Blechman & Thomas Fahey, EdD
184 Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN
328 Testosterone ANABOLICS IX: An Interview With Author
William Llewellyn By Dan Gwartney, MD
348 The “Clear” Chemist By Patrick Arnold NEW!
356 Anabolic Research Update By William Llewellyn
360 The Anabolic Freak By David Palumbo
366 Anabolic Edge By Jose Antonio, PhD
384 Busted! Legal Q&A By Rick Collins, JD
HEALTH & PERFORMANCE
120 Research: Health & Performance
By Steve Blechman & Thomas Fahey, EdD
162 Research: Sex By Steve Blechman & Thomas Fahey, EdD
202 Muscle Growth Update By Robbie Durand, MA NEW!
318 Bodybuilding Science Once Or Twice A Week Body Part
Training For Optimal Growth? By Robbie Durand, MA
352 No Juice Bodybuilding By Eric Broser NEW!
374 Ask The Doc By Victor Prisk, MD NEW!
www.musculardevelopment.com February 2009
 ERIK TAREK TORTURES
BURNS UP CHEST! 256
RETURN
HIS WHEELS OF A
240 LEGEND?
300

MD’S INSIDE STACK ZIVILLE

30 Editor’s Letter By Steve Blechman IS
34 Mail Room Where Our Readers Rave & Rant BACK!
310
42 Who’s Hot! By Mike Yurkovic
EVAN IS
54 MD People GROWING
70 The Romano Factor By John Romano FOR THE
PROS!
310 Major Distraction By John Romano 270
340 Ramblin’ Freak By Gregg Valentino
436 No Bull Radio By John Romano
452 Hot Shoppe By Angela T. Frizalone
456 Web Directory
458 MD Marketplace By Angela T. Frizalone & Manda Machado
486 The Last Word By John Romano

FEATURES
210 METROFLEX GYM: THE ULTIMATE HARDCORE
DUNGEON INTERVIEW WITH OWNER BRIAN DOBSON
BY JOHN ROMANO BRANCH
REFLECTS ON
224 KAI KILLS GUNS!THE PREDATOR TORCHES BI’S METROFLEX 288
AND TRI’S AT METROFLEX BY RON HARRIS
240 FOUNDATION OF THE HOUSE! ERIK FANKHOUSER
BURNS UP HIS HUGE WHEELS AT METROFLEX BY RON HARRIS
256 TAREK TORTURES CHEST TAREK ELSETOUHI MASSACRES
CHEST, OLD-SCHOOL STYLE, AT METROFLEX BY RON HARRIS
270 GROWING FOR THE PROS EVAN CENTOPANI’S
PRODUCTIVE OFF-SEASON BY RON HARRIS
288 DUNGEON OF MUSCLE BRANCH WARREN REFLECTS ON
METROFLEX, THE GYM WHERE HE BECAME A BODYBUILDER
BY BRANCH WARREN (AS TOLD TO RON HARRIS)
300 RONNIE COLEMAN— THE LEGEND RETURNS?
EXCLUSIVE INTERVIEW !BY FLEX WHEELER

February 2009 www.musculardevelopment.com MD 23

 editor’s letter
By Steve Blechman Publisher & Editor-in-Chief

OLD SCHOOL
HARDCORE
TRAINING–
METROFLEX
STYLE hat’s it like he deserves? Publicity! And that’s how I came up

W to train in
the most
hardcore
bodybuilding dungeon in
the world? The gym that
with the theme of this issue.
Every feature in this ultra-hardcore issue is
shot by MD ace photographer Per Bernal at
Metroflex Gym. On page 430, Evan Centopani
throws down intense blue-collar style with his
eight-time Mr. Olympia off-season workout. On page 426, Erik
Ronnie Coleman and Fankhouser burns up his huge wheels; on page
‘People’s Champion’ Branch 386, ‘The Predator’, Kai Green, torches bi’s and
Warren call home? The place tri’s; and on page 256, Tarek Elsetouhi massacres
that has set the standard for chest, old-school style– all on the
the anti-establishment “fitness club” counterculture, battered and souped-up hardcore
and preserved the very essence of what it means to equipment you will only find at
be “hardcore”? Metroflex.
The place I’m talking about is, of course, Then on page 402, people’s
Metroflex Gym in Arlington, Texas. Its owner and champion Branch Warren reflects
creator Brian Dobson has been gracious enough to on his years at Metroflex and how
allow MD– the one and only true hardcore body- he became a bodybuilder there.
building magazine left in the world– to call Metroflex On page 300, Flex Wheeler is
home. I’m so awestruck at the amazing photo granted an exclusive interview
shoots we created in that old-school hardcore mus- with his old friend, eight-time Mr.
cle dungeon, that I wanted to find a way to thank Olympia and Metroflex fixture
Brian for allowing us so much access. How could I Ronnie Coleman, to talk about not
show my gratitude to Brian and give him the props only throwing down at the world’s

30 MD www.musculardevelopment.com February 2009

 Publisher/Editor-In-Chief
Steve Blechman
Senior Editor
John Romano
Managing Editor
Angela T. Frizalone
Creative Director
Alan Dittrich, Jr.
Associate Editor
Lana Russo
most hardcore muscle dungeon, but also of the possibility of the legend
returning! Finally, on page 210 Senior Editor John Romano sits down Associate Art Director
Stephen Kolbasuk
with Brian Dobson and talks about what it took to build what would be
known the world over as the most hardcore gym in the world. Assistant Editor
Alan Golnick
To further the love, I want to call your attention to the official web-
Contributing Editors
site: www.metroflexgym.com, which sells the world-famous Metroflex
Carlon Colker, M.D.,Thomas Fahey Ph.D.
Gym hardcore clothing line you have seen both Ronnie and Branch Dan Gwartney, M.D.
wearing. Brian also has online training/nutrition programs available for
Executive Assistant
bodybuilding, powerlifting, strong- Michele Gampel
man, MMA, football and general fit- Photographers
ness. He says he has been very Chief Photographer: Per Bernal
blessed in this area, with great Mike Yurkovic, Dan Ray, Bill Comstock
results from a wide variety of folks Illustrators
worldwide. Brian takes each individ- Bill Hamilton, Fred Harper, Jerry Beck
ual into account, for a truly unique, Advertising
custom-tailored program. He also Advertising Director—Angela T. Frizalone
offers personal training onsite, spe- (239) 495-6899
cializing in hardcore bodybuilding Corporate Office
and strength programs that hun- 800-653-1151, 631-751-9696

dreds of bodybuilders and other athletes have benefited from. There is Circulation Consultants
even an InTown suite within walking distance to the gym that has a Irwin Billman & Ralph Pericelli

fridge, microwave and stove for reasonable weekly rates. Athletes

from all over the world have come and trained hands-on Metroflex To Order a Subscription:
(888) 841-8007
style for a few weeks at a time.
Brian says he’s not a “guru” or a Customer Service & Subscription Inquiries:
(631) 751-9696; 1-800-653-1151
chemist, but believes that God has
anointed him to build champions—
Advanced Research Press, Inc. reserves the right to reject any
a fact that can’t be ignored as long advertising at its discretion.
as someone wants to train hard- MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published
monthly by Advanced Research Press, 690 Route 25A,
core! You can open your own can Setauket, New York, 11733. Copyright ©2008 by Advanced
of Metroflex Whoop-Ass by calling Research Press. All rights reserved. Copyright under the
Universal Copyright Convention and the International
Brian at 817-465-9331 or e-mailing Copyright Convention. Copyright reserved under the Pan Am
Copyright. Rate: $49.97 per year (USA); $79.97 per two years
him at brian@metroflexgym.com. (USA); foreign: $79.97 per year. Nothing appearing in MUS-
CULAR DEVELOPMENT may be reprinted, either wholly or in
The rest of this super hardcore part, without the written consent of the publisher. Send edito-
issue is jam-packed to the binder rial submissions to: MUSCULAR DEVELOPMENT, 690 Route
25A, Setauket, New York, 11733. Stamped, self-addressed
with tons of useful news and cutting-edge information from the indus- envelope must accompany all submissions, and no responsi-
bility can be assumed for unsolicited submissions. All letters,
try’s top sources and seasoned pros, to help you build the body of your photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENT
will be considered as intended for publication, and MUSCU-
dreams. It just doesn’t get any more hardcore than here at MD! LAR DEVELOPMENT reserves the right to edit and/or com-
See you next month! ment. Periodical postage paid at Setauket, N.Y. 11733, and at
Glasgow, KY 42141. Postmaster: Send address changes to
MUSCULAR DEVELOPMENT, Box 834, East Setauket, NY
11733-9704. Advertising Office Phone: (239) 495-6899.
Cover photos of Branch Warren and Ziville Raudoniene are by Per Bernal PRINTED IN USA

February 2009 www.musculardevelopment.com MD 31

 mailroom
Erik Fans
Erik “The House” Fankhouser
has the most amazing wheels in
bodybuilding today. He has the
greatest column in MD. The pic-
tures alone are worth a thousand
words. His legs are sick…out of
sight, like tree trunks. He must
have a problem finding pants that
fit. More important, Erik is a good
guy, a family man who appreci-
ates his wife and knows what’s
really important. Keep going
strong, Erik!
Joe Scharler and Mark Verone,
e-mail

Ben Weider
Nice tributes to Ben Weider in January MD. From Steve Blechman’s letter to
The Romano Factor and even a picture of Joe and Ben Weider in MD People in
the same issue. This is very respectable and classy of MD, to showcase icons in
the bodybuilding world who don’t work for your magazine. That’s more than
those “other guys” do— I certainly have never seen a really nice article about
Steve Blechman in Flex or Muscle and Fitness. Maybe somebody over there is
asleep at the switch?
Jerry Fishkin, e-mail

Romano
Factor
As a longtime reader of
MD, I applaud the depths of
John Romano’s investiga-
tions into bodybuilding-
related issues each month
in The Romano Factor. Once
John gets going, he really
digs deep, and he’s quite a
funny guy. John has a won-
derfully pissy delivery but
his train of thought some-
Gregg, You Rock! times takes a detour.
Gregg Valentino has the best column in MD. Eventually, though, he finds
It’s never boring, always crude and rude. In fact his way. He’s like the Rex
it’s the first thing I turn to when I open my copy Reed of bodybuilding
of MD. Gregg tells it like it is and doesn’t pull journalism, after a slight
any punches. And if you don’t like it, you can lobotomy.
fuck off! (as Gregg would put it). Martin Fein, e-mail
Bobby Wenschel, e-mail

34 MD www.musculardevelopment.com February 2009

 Photographed
by Mike Yurkovic

NPC figure athlete, Texas

Esmeralda Saxenian:

42 MD www.musculardevelopment.com February 2009

Darice Castro: NPC figure
athlete, Arizona

IFBB figure pro, Minnesota

JulieAnn Kulla:

Leigh Hickombottom:
Fitness model, Florida
February 2009 www.musculardevelopment.com MD 43
Yenny Polanco: NPC fitness
athlete, Massachusetts

NPC figure athlete, California

Monica Mark:
NPC figure athlete, Hawaii
Nikki Warner:

44 MD www.musculardevelopment.com February 2009

 April Moore:
Fitness model, California

February 2009
www.musculardevelopment.com
Nikki Key: NPC figure athlete,
California

MD 45
 By TEAM MD CHECK OUT
MUSCULARDEVELOPMENT.COM
MDPeople FOR COM ET
CONTEST COPL E
VERAGE!

Team MD presents 2008 NATIONALS Coverage!

Ed Nunn
Super Heavyweight
and Overall Winner

Mike Liberatore
Heavyweight
Winner

Guy Cisternino
Grigori Atoyan Middleweight
2nd place Super Winner
Heavyweights
Sheila Bleck
Womens
Bodybuilding
Peter Putnam Overall
Light Winner
Heavyweight
Winner

Scott Foster
Earned Pro
Card

Erin Stern
Figure
Overall
Winner

Marvin Ward
Lightweight
Champ

Jocelyn Jean
Welterweight
Champ
Jennifer Migliacci
Earned Pro Card

54 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 55
 CHECK OUT
MUSCULARDEVELOPMENT.COM
MDPeople FOR COM ET
CONTEST COPL E
VERAGE!

Great show, Steve!

56 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 57
 CHECK OUT
MUSCULARDEVELOPMENT.COM
MDPeople FOR COM ET
CONTEST COPL E
VERAGE!

58 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 59
 THE WAY I SEE IT

TheRomano
Factor By John Romano

500-WORD SUBMISSION FROM

THE MD ONLINE CREW…
Another month, another winner! This was a particularly well-submitted month, with plenty of diverse topics from which
to choose. In the end, Chrisco915 won this month’s contest with his article “To Schmoe Or Not To Schmoe...That Is The
Question.“ This was his second contest win, having previously won in June ‘08. Congrats, bro!

To Schmoe Or Not To Schmoe…That Is The Question

By Chrisco915
If you are anything like me, you spent your formative years in the gym
learning (amongst other things) that prolonged chit-chatting and meander-
ing socialite groups yucking it up in front of frequently used equipment is
blasphemous. Those lessons kept me withdrawn during my workouts and
rather unapproachable (as I have been recently informed) to those who
crossed my path. Perhaps, like me, you have seen the same people day after
day…week after week for years and have never even spoken to them. You
have checked out the attractive woman in the tight black shorts or the
handsome, muscle-clad man and not said hello out of embarrassment or not
wanting to bother them. Many times, you have passed one another and
looked past each other or made eye contact and quickly looked away or got
caught checking each other out in the mirrors (don’t deny it…you have been
caught at least once).
But what if you actually said hello? Would you appear creepy and seem
like you are hitting on the person? What if you overcame the embarrassing
longevity of not expressing the common decency of saying “Hello” during
all that time? Would the person just scowl and walk away? What if you actually just said, “I apologize, but I feel rather rude
for not introducing myself after all the times we have passed each other here….I’m <name>.” Would they destroy your pre-
conceived fantasy of them and ruin it? It was time to find out.
Obviously, I do not recommend this course of action while someone is mid-set or cruising a hellacious cardio session, but
between sets or resting, one might be able to learn a few things about the people they are surround by who share the
same passion for the gym. So, I took this mindset to the gym. Instead of pacing instinctually between sets, I remained rela-
tively stationary and said hello to people who acknowledged my presence. To my surprise, quite a few of my pre-deter-
mined write-offs had quite a few interesting tidbits of wisdom about nutrition, training and other fascinating subjects. Yes,
a few fantasies were destroyed by self-centeredness, rudeness, social grace, gym etiquette— and yes, some people just
suck. But the positive far outweighed the negative. I am not saying I am evolving into the ever-irritating social butterfly of
the place; but I must admit that I feel rather liberated by breaking the irrational unspoken bond in today’s societal lack of
interest in anything that does not relate directly to them.
I walked away from this with a few things I didn’t start out with. More smiles and hellos entering the gym after a hard
day’s work, a new workout partner and more people who understand my perchance to appear unfriendly (which is far from
the truth). For all this…I feel more connected to my gym and its people. It has become a more comfortable “home away
from home.” I really do suggest it, even if only for one day.

THE WAY I SEE IT, wow! That was good! But why the term schmoe? I always thought that meant a fanatical fan of
female bodybuilding. Whatever the case, I am indeed enlightened and I’m marching straight into the gym tomorrow morn-
ing and introducing myself to at least two people to whom I must appear rude. Good job, Chrisco915.You got me thinking!

70 MD www.musculardevelopment.com February 2009

 MY SIT-DOWN WITH
AUTHOR L. REA
King.” In addition to his auspicious
post at ALR Industries, he has also
authored several books, as well as
hundreds of articles. Of course,
many may know him from his
columns in both Muscular
Development and Iron Man maga-
zines. I don’t know if I’m really the
one who started calling him King,
but others do now, too. Some call
him Coach, and some call him
Author. For the record, I know you
and I’ll bet there are a few other
names that’ll get your attention.
ALR: I don’t know, “a**hole”
seems to be used a lot! Our mar-
keting director, Troy Johnson,
calls me Mohammad Steel after
our recent product shoot for our
new sexual stimulant Porn
Every now and then we do a reading
from the blog and it gets the whole
crew rolling on the floor laughing
their asses off! In reality, this guy
wants to be me more than any guy in
the country, but like most wannabes,
he puts others on blast about things
he knows little about, probably to
make himself feel better for his com-
plete lack of success. Maybe it’s just a
small man’s complex; I don’t know.
It’s just hilariously pathetic. It’s unfor-
tunate because he’s actually a pretty
well-written lad. But, like most haters,
he needs to learn more and talk less.
He will get much farther than if he just
sits in a gym the rest of his life hop-
ing to be noted as someone. Damn,
dude, everybody is someone already;
just learn to be you!
JR: What’s his problem?

T
his month’s MD is a particularly
hardcore issue. With all the insane
training features shot in Metroflex
Gym, and the interview with its owner
Brian Dobson, I felt compelled to
introduce all of you to another old
school, hardcore player in this thing
of ours. He is an old friend of mine
with whom I’ve shared some, shall
we say enlightening experiences. I’ve
seen him start from almost nothing
and grow to the point where he has
revolutionized the industry with his
amazing and incredibly effective sup-
plement line. While I was interviewing
Brian Dobson, he made the state-
ment, in regard to his gym: “Break
from conformity.” I thought that went
rather well with my good friend who
always says, “Never accept medioc-
rity.” So, I figured this would be a
great issue to introduce you to him.
So, this month, in the space I usu-
ally reserve for current controversy,
I’m going to do something a little dif-
ferent and use it to explore someone
controversially current. I’d like you to
meet this friend of mine, Author L.
Rea. Many of you know him as the
mad scientist behind ALR Industries,
but he’s actually the company’s CEO
and head researcher. In Spanish, El
Rey means “the king.” Close enough
for me. So, a long time ago, I affec-
tionately started calling ALR “The
Star. But I’m really just another
guy working for a living.
JR: Come on, bro!You’re obvious-
ly more than just a guy working for a
living.That’s why I translated your
name and call you The King!
ALR:Yes, you did point that out
years ago. So I guess I am King
Author. OK, but no lance or sword
jokes. I know all the one-liners!
JR:Your success has been pretty
amazing. ALR Industries is just rocket-
ing skyward. Unfortunately, in this biz,
the better you do, the more haters
you attract, and you sure seem to
have your share.
ALR: So true! But you really can’t
take haters seriously. I can always tell
how well we are going to do each
year by the number of “dumb ***”
lawsuits we get, the number of peo-
ple who want to be me, and the num-
ber of people who trash on me or the
company. Naturally, this is in compar-
ison to the increased turnouts at
shows we do and obviously, yearly
sales. So far, I can already tell this is
going to be a very good year!
JR: Anything in particular come to
mind?
ALR: Hmmm...oh, yeah; there’s
this one little gym rat dying to get
noticed. He’s got a blog at
http://fitness63.blogspot.com/http://fitn
ess63.blogspot.com/. He provides
such comic relief around the office.
ALR: Weird. First off, he seems
offended that my name is Author
rather than Arthur and goes on and
on about it, relentlessly crashing on
our magazine and me. He even goes
so far as to Photoshop some of my
photos to try and make me look fat!
Oh, my god, they are hilarious! I
mean come on, dude, who has time
for such kid stuff?
JR: Sounds jealous to me.
ALR:Yeah. But he does like Krissy
Chin, so he can’t be totally lost. You
know she’s a cutie! Maybe that is his
problem?
JR: He can’t get laid?
ALR: Ha!! I wouldn’t doubt it! I
guess it is like most critics: Those who
can’t do, criticize those who can and
do. “Zero risk and guts needed” is the
motto of a critic, funny s**t really.
JR: Does that shit get to you?
ALR: I personally think it is awe-
some that I piss him off so much. We
must be doing something right to get
that kind of jealousy. I hope to meet
the kid someday and thank him for
the free laughs and suggest he actual-
ly do some research and then write
some articles. Like I said, he does
have real talent for writing that I hope
he doesn’t let go to waste.
JR: Sometimes growth breeds
change and certain people seem to
want to reel you in if you get a little
too out there. Do you feel there are

February 2009 www.musculardevelopment.com MD 71

The Way I See It—Romano Factor
people trying to change you or your
image more as your company and
success grow? For example, PR peo-
ple, lawyers, reps or women maybe?
ALR: Geez, one or two. Some,
including our lawyer, feel that me
“telling it like it is” in an interview, or
“coming of age” as it were, is the
wrong thing to do. He feels it is sup-
plemental suicide in marketing. I
strongly disagreed with him. I really
don’t know how to be anyone else but
me. And I certainly am not ashamed
of anything I have done. Rather proud
at times, actually. But he is an awe-
some attorney and we are lucky to
have him on staff. He is just trying to
protect us of course, and he does a
great job, and of course with me he
stays pretty busy! OK, maybe “too”
busy.
JR: Wouldn’t it be easier— and
cheaper— to take his advice and pull
in the reins a little?
ALR: And stop having so much
fun? Ha ha! No way! One of many
things life has taught me is that the
truth will always be the truth and it
will set you free. Some people may
not always like the truth, but they hate
lies so much more. In other words,
why lie or bulls**t someone? Being
politically correct is an easy way to
cop out or to say you are too scared
to be real. Comfort zones are so easily
violated for that type. The bottom line
is simply this, and I really want every-
one to pay attention here: the “mil-
lion-dollar secret” to my success is
my commitment to the truth. I didn’t
work long, tedious hours dealing with
a magnitude of production problems,
compliance issues and research set-
backs all these years to design and
sell Joe-Average supplements. I fig-
ured that out some time ago when
the three-letter gang (FDA, DEA, and
any I missed) made it well known that
writing books and making prohor-
mones that worked was not going to
be a good idea in the near future. As a
bodybuilder and a lifetime multifac-
eted athlete, I was left to my own
devices to do better if I wanted to be
better at what I do. So I went back to
the chalkboard.
JR: Is that what was the driving
force behind building your company?
ALR: I initially built ALR Industries
72 MD
for one reason and one reason only—
for ME! I needed to make products for
myself and my clients, many of whom
are pro athletes, and any other athlete
who wants to push the performance
envelope. Obviously, I couldn’t afford
to break the law anymore, and I didn’t
want to. So keeping it real was para-
mount. Making products like
Hyperdrive 3.0+ and Jungle Warfare
was vital for me. I have always been a
performance freak. Karate, kendo,
cage fighting and powerlifting have all
been part of my life. Obviously, I am a
hardcore bodybuilder and will always
be. I suppose I will be buried with a
set of weights and shaker cup!
JR: So in essence, you became
your own lab rat?
ALR: Correct; after a lot of
research and testing of course. How
else would I be able to be honest
when I say I know my products work?
I know they work! S**t, my entire
staff knows they work; just look at
them. Hell, look at me! How many
supplement CEOs and day-to-day
working staff actually looks the part?
We love what we do and love living
the fitness lifestyle.
JR: I would rather look at Krissy
The bottom line is simply this,
and I really want everyone to
pay attention here: the
“million-dollar secret” to my
success is my commitment to
the truth.
than you or Troy any day, but hey,
that’s just me. Are these people walk-
ing testimonials for your products?
ALR:The amazing truth is simple
and it is the key to our success.
Without much advertising money
spent, largely from word-of-mouth
spread from my clients and staff, Joe
Average began seeking out my prod-
ucts! In an amazing turn of events,
this word-of-mouth has spread like
wildfire. One can now find ALR
Industries products in Vitamin
Shoppe. Distributors like BOSS and
Lone Star are selling millions yearly.
JR: There are a few little stories
like that. Our industry is unique isn’t
it?
www.musculardevelopment.com
ALR: Maybe, but here’s what sepa-
rates us from the others.The biggest
challenge lies in looking for new ways
to develop the body via nonhormonal
products. This is where product devel-
opment gets tricky. I simply cannot
accept mediocrity, and of course have
no interest in breaking the law any-
more. So making legal and trustwor-
thy supplements that far exceed the
norm is a must.
JR: Yeah, I can appreciate true
innovation, but the laws are kind of
limiting these days.
ALR: That’s the challenge! My goal
is making products that work and still
follow all the rules. I must work within
those confines by thinking outside the
box. Product development stems from
the way I look at chemical structures
and physiological action/reaction fac-
tors in my mind. Action/reaction is not
a linear event; it is a matrix. By taking
a different approach, we have been
able to set new standards in nonhor-
monal supplements that work well. I
mean, really well! Just wait for
Chain’d Out, Porn Star and the new
WTF Pump’d coming out in the future.
These new products will blow you
away!
JR: So, is it that thinking-outside-
the-box attitude part of what creates
not only the company image, but
yours as well? And the catchy names
such as “Porn Star?” Is that what con-
tinues the need to keep an attorney
on staff?
ALR:Yeah, I guess you could look
at it that way. I just don’t think that I
should change my image and be
something or someone I am not.
That’s kind of funny by, the way. I
never really thought of myself as hav-
ing an “image.” I am Author L. Rea, a
bodybuilder, researcher, writer, CEO,
daddy and one of the few company
owners always at his booth shaking
hands with consumers. Basically hav-
February 2009
The Way I See It—Romano Factor
ing way too much fun being me, and
enjoying the life I have carved for
myself. What else is there?You see
everybody wants to be somebody, but
some do not want to be themselves
so they choose to look upon others
and be judgmental. I guess for them
it’s just easier to put others down than
it is to pick themselves up. I have been
judged and here I am, still being me
and making money and still selling
products everyone knows and trusts.
To me, what really matters is that the
product works. When a consumer is
willing to drop hard-earned cash for a
bottle with my name on it, it better
work. It is more than business at that
point. It’s personal.
JR: During my research, I have
heard repeatedly that you are an
exceptional CEO. Your story is fasci-
nating, basically a rags-to-riches story.
Would you agree?
ALR: I wouldn’t say I’m exception-
al. I simply did what anyone can do
with $100. It takes $100, years of hard
work and never letting up. If you do
let up, someone will replace you. For
me, mediocrity sucks and whining is
not an option. Just to note, I have
been in the industry a few years, bro.
But yes. All is going well as of late.
JR: So any newly released prod-
ucts you want to talk about?
ALR: Sure, gratuitous plugs are
always fun! We released our
Hypershots™ at the Europa after-
hours party as well as at the show, of
course. “Get Intensely Hyped” is more
than just a slogan. Hypershots™ are
two, 2-ounce serving shots that trigger
some interesting, tingling-like sensitiv-
ity and more than enough energy to
make the fun last. They come in three
flavors and seriously taste great as is,
mixed in a 16-ounce bottle of water.
Better still, mixed in drinks like Grey
Goose. Hey, we needed to be thor-
ough in our testing! Someone had to
get toasted. We will be serving them
at the ALR Industries after-hours party
during the Olympia weekend this
September. One can bet that since the
after-party is held in Vegas that some-
one in my crew will get arrested for
having too much fun. Then again,
that’s how we roll!
JR:Yes! I actually have Dave
Palumbo holding the bail money! So
74 MD
do these shots make you horny or
moody?
ALR: No, they won’t make you feel
like crying at daytime soaps or want-
ing to watch sappy movies.
Hypershots™ make you physically
sensitive all over. You may need a date
to handle the “inspiration” part.
JR: I’m sure you’ll have plenty of
“talent” around just in case I don’t
show up with a date. Speaking of
which, as you know, most of us have
gotten in trouble a time or two in the
past. You said “arrested.” I’ve heard
you have been arrested a few times. Is
that true?
ALR: Yup!
JR: For what?
ALR: Which time?
JR: The time when you did time. I
mean you did do time, didn’t you?
ALR: Hasn’t most of our industry?
For the record, I have, let’s just blame
it on my young ego at the time. I’m
not ashamed of it.
JR: I don’t want to overstep any
bounds, but are you willing to talk
about it? If so, was it your fault?
ALR: Of course it was my fault. I
am not some victim. A long time ago I
ran a performance-enhancement busi-
ness. Far from legal, obviously:
designer androgens, unknown pep-
tides, stims and the rest of the cre-
ative chemistry stuff I have written
about. Naturally there was the usual
violent stuff that goes with it and in
various countries of origin, but that’s
just part of how the business was back
then. I am certainly not claiming to be
some kind of bad-a** then or now. I
just did what it took. Blame it on
youthful hubris.
JR: So you were like an American
gangster for chemical enhancement!
ALR: Gangster? No, I was just
doing what it took for me to find what
was not available anywhere else. I
paid dearly for that education, I lost
everything I had, but looking back I
have no regrets. I have to admit I was
too cocky at the time, but I guess we
all have to come of age eventually.
Back then, I thought I couldn’t be
caught. I was wrong. But all in all, it’s
just life and part of the learning
process.
JR: I know from experience that
education comes at a hefty price.
www.musculardevelopment.com
ALR: Yeah, that’s for sure! Those
three-letter alphabet lads and ladies
don’t play! They hunted me and even-
tually they caught me. The Feds did
their job quite well. I took responsibili-
ty and pled guilty. I didn’t rat nor did I
do country club time in exchange for
other people’s lives. I honestly paid
my debts to society.
JR: Didn’t they offer you “the
deal?”
ALR: Of course they did! I could
have played rat and avoided living in
a 4 x 8, but doing so would have cost
me something I simply cannot sell:
my honor. Just my opinion, I guess. I
refused to be a rat. It’s funny though,
all the bad-a**es I know are now dead
or never getting out of prison, as the
rest of us are just keeping it real.
Some of us are fortunate enough to
have the option to drive all of our pas-
sions into what we love most. For me,
that passion is this industry; it always
has been. If you can’t be a breathing
example of what you offer the con-
sumers, you should simply shut up
and find something that you can be
real and honest at.
JR: I assume you’re referring to
your “image” today in the industry?
ALR: Look bro, I just can’t bring
myself to be someone who pretends
to be some kind of big-mouth bad
a**, nor am I one of those BS supple-
ment company CEOs who needs
Photoshopped arms to sell trustwor-
thy products. I am always in shape
and my arms are always very close to
20 inches, plus or minus a quarter-
inch. I do business straight up and do
all I can to give consumers reason to
always trust in my company’s prod-
ucts.
JR: Interesting, so I assume you
learned your lesson?
ALR: Oh, hell yeah! I learned a lot
from it and actually think I am better
for the experience. You may be
shocked to learn how sharp the law
enforcement people are. I know you
know, I mean “you” as in others. You
just don’t realize it until you are sitting
in an interrogation room hand-cuffed
to a table for a day or two while vari-
ous organizations wheel in their boxes
of files on you to “ask a few ques-
tions.” It only gets worse from there.
But, if you pay close attention you can
February 2009
The Way I See It—Romano Factor
learn a lot.
JR: What was the most important
thing you learned?
ALR: Do not piss off the lads and
ladies of multiple law-enforcement
agencies! More importantly, I learned
that business is business. Just keep it
legal and be real. Ironically, I now call
them to ask for advice on how to keep
it legal. Now I can comfortably sleep
in the same house two nights in a row
without worrying who will be an unin-
vited guest!
JR: I’ve known you for a long time
and you always keep it real. I love
how you’re always saying, “Never
accept mediocrity.”
ALR: You should never accept
mediocrity! Learning to decipher
someone who just talks a good talk,
but doesn’t walk the walk, probably is
not a good choice. In our industry
there just is no excuse for being out
of shape or a fake; I wouldn’t want my
family spending money from the
advice of someone less than exem-
plary. For example, at an expo when
you approach a booth you are already
sizing up the attendees. That’s where
the line is decidedly drawn between
those who live the life or those who
just act the part. In other words, to get
anywhere in life or business, one
must gain potential for survival by
being adaptable. Take that as you like.
It applies in more ways than most
who sit on the fence would under-
stand. If you say something then
mean it. If you do something, then do
it the best way you know how. And of
course, don’t betray or lie to people.
JR:You have written a few books
that have really set you apart from the
other “gurus” in this biz. How did you
arrive at your philosophy?
ALR: Guru? Geez, I thought that
word was banned when I was a kid.
Obviously, I didn’t just pull the infor-
mation in Chemical Muscle
Enhancement, Building the Perfect
Beast and the rest of the books and
articles out of thin air.Though I spent
way too many years in academia,
there is obviously no degree in
“androgenology” or human perfor-
mance chemistry as applied to physi-
ology. You learn this by being in the
trenches. Tying real-world experiences
together with research and theory is
76 MD
where applicable knowledge comes
from in our business. In all reality, this
applies to all forms of business.
JR: You said something about law-
suits?
ALR: A good marker of success is
when other people who are too lazy
to accomplish what you have, sue
you for any dumb-a** thing they can
come up with. In general, people are
hardworking and seek their own
dreams. Some try to take advantage
of the realized dreams of others. I am
not speaking of anyone specifically
here. I don’t want to be sued for the
truth! A good example is evidenced in
the unique embossing ink and label-
ing techniques we had to create so
that they could not be easily or cheap-
ly counterfeited. We had issues a
while back with someone trying to
knock off Hyperdrive, which is one of
our top products. I couldn’t believe it!
I can understand copying drugs, but
sport supplements? It’s amazing.
JR: Any lawsuits going this year?
ALR: Any successful company gets
them, of course. One stupid, the other
was worth paying attention to.
JR: Come on, bro; aren’t you
being sued by a football player who
tested positive for banned substances
while using one of your old prohor-
mones?
ALR: Our lawyer would crap
Twinkies if I said too much about that
right now but, yes, that’s pretty much
correct. Imagine that, testing positive
for a sports organization-banned pro-
hormone while using a sports organi-
zation-banned prohormone! Who
would have thought that was possi-
ble? Obviously, I should note that we
are speaking of banned by a sports
organization, not controlled or illegal;
there is a huge difference. Personally,
I couldn’t care less as to whether or
not someone opts to utilize perfor-
mance-enhancing compounds or
products any more than I would say
someone has no right to a superior
coach, trainer, or even Cialis. In both
cases, we are talking performance
enhancing. I believe strongly in free-
dom of individual choice, regardless
of whose opinion it conflicts with. But,
if you agree to play by a set of rules,
and testing for performance-enhanc-
ing products or drugs is part of it,
www.musculardevelopment.com
then playing by the rules is a matter
of integrity. I find it odd that we so
often want to see superstar perfor-
mances week after week, but we sup-
port rules that make it impossible to
recover between games and practices.
We discontinued production of all
of our prohormones I believe by the
end of 2005 and, I would assume,
most were gone by early 2006. We did
so for just this reason: to avoid all of
the negative hysteria the media pro-
motes over something so relatively
benign. If the media wanted to expose
something truly relevant regarding
health risks, they would be marching
in force to fast-food establishments
everywhere for exposé pieces. How
many die yearly from cardiovascular
damage and diabetes attributed to the
foods these places sell? If we truly are
trying to save ourselves and our chil-
dren, then start by putting an age limit
on fast food.
JR: What are you doing about it?
ALR:The legal stuff is in the
lawyer’s hands. Personally I am
amazed that, as of yet, there are not
dozens of class-action suits against
players, teams and sports organiza-
tions. We can strip guys from the Hall
of Fame, take back gold and silver
medals from amazing male and
female athletes, and recent placing.
So why can’t we sue for trophies,
awards, and income that someone
got from admittedly cheating? If
someone opts to sue a company for
their own choice to use a banned
compound then they are admitting
they cheated. Why should a cheater be
rewarded with a marker of fair play
and money deceptively earned? I am
surprised more of the public is not
outraged by this.
JR: Do you think a lot of NFL play-
ers are cheating?
ALR: NFL players, overall, are
awesome athletes and it takes some
serious heart to do what they do. I
used to love football and I didn’t care
who was playing. But when the team
owners and players associations
make claims that their intent is to
clean up the sport and remove perfor-
mance-enhancing substances, then
they should do it. Don’t just talk about
it; be about it. We are talking multibil-
lion-dollar organizations here, which
February 2009
The Way I See It—Romano Factor
are still using urine testing as its
standard. There are simply too many
possible errors or false positives that
can happen with the current system.
Simply translated: cheaters can stop
using most oral steroids five to 10
days before a piss test, or use mask-
ing agents to skirt the system. Hair
samples are the best evidence, as
you can test for pretty much anything
done during the period of that hair’s
life.
JR: What if the guy or lady is
bald?
ALR: There is always a hair
somewhere. For example, I was in
the shower at the gym the other day
and saw this guy walk to the shower
shaved head-to-toe. He drops the
towel and bends over to pick it up
and let’s just say that testing would-
n’t be a problem.
JR: Yuk! Personally, I wouldn’t
have looked…too much info. On a
serious note, Author, who do you
make products for?
ALR: Simple, anyone who refuses
to accept mediocrity and wants to
exceed excellence. In general, body-
builders, fitness and figure athletes,
MMA fighters, X-Game athletes—
any hardcore athletes will benefit.
Geez, have you ever watched some
of these fighters or X-Games ath-
letes? These are some amazing ath-
letes who are way outside of medioc-
rity! Basically, anyone seeking
performance enhancement in any
area or realm of the imagination.
ANYONE who will not settle for
mediocrity…who would more than
likely be the person reading this! ■

MD BODYBUILDING
CONTEST WINNERS!
F
ollowing on the success of the showed, we brought them in as judges for this contest.
first MD improvement contest, And to add some beauty and balance to the judging table,
another one was recently held as well as some serious muscle! Girlymuscle joined the
for everyone who missed out on judging team. The contest ran from July
st st
the first one. The contest was 1 -November 1 . When all was said and
open to all MD forum members, done, Ms. Muscle won the women’s
both male and female. The contest and Newbreed won the men’s
judges looked for the most- contest. Check out the before and after
improved person and chose one pics! Congratulations to both of them!
male and one female winner.
The contestants did not need to
come in water-depleted and
ripped at 3 percent body fat.
This was for people to improve in a healthy reason-
able manner. The winner could very well be a guy or girl
who loses 30 pounds and comes in at 8 percent to 10 per-
cent, or it could be somebody who drops down to 6 per-
cent and is ripped,
with a great shape. It
could be a guy or girl
who is already lean,
but adds noticeable
muscle. It is a body-
building and
improvement con-
test. But it wasn’t a
“Jared” Subway con-
test. You gotta flex!
Because of the
amazing improve-
ment and dedication
that the top two guys
from the last contest

78 MD www.musculardevelopment.com February 2009


RESEARCH
Training
Muscle Protein
Signalers Don’t
Work As Well In
Older Men
Curly of “The Three Stooges”
once said, “I’m trying to think, but
nothin’ happens.” Old muscle works
the same way. British researchers, led
by Michael Rennie, found that protein-
signaling systems were less respon-
sive in older than younger men to
amino acids and weight training.
Muscle tension and amino acids such
as leucine stimulate protein-signaling
systems in muscles that trigger forma-
tion of muscle proteins and increase
muscle size. The study showed that
high muscle tension (60 percent to 90
percent of maximum effort) worked
best for stimulating protein synthesis,
but the system works better in
younger than older men. Build muscle
by training hard and taking amino
acids and protein supplements close to
workout times. (Physiology, in press;
published online November 10, 2008)
Stem Cells
Promote Muscle
Growth
Stem cells exist throughout the body
and can form many types of cells. This
makes them particularly valuable in
exercising muscle cells, which turn over
rapidly because of damage and repair.
Thomas Hawke from York University in
Canada described the importance of
stem cells in promoting muscle hyper-
trophy following weight training. High
levels of muscle tension during resist-
ance exercise damaged critical cell
structures. Muscles contain satellite
cells that migrate to damaged tissues,
repair them, and increase muscle size.
Satellite cells maintain a balance
between cell nuclei and muscle size,
which is critical for cell health. Stem
cells from other tissues stimulate mus-
cle satellite cell activity and promote
muscle growth. Cell maintenance and
health in any tissue is extremely com-
96 MD
By Steve Blechman and
Thomas Fahey, EdD
plicated and is influenced by chemicals and growth factors produced throughout
the body. Bodybuilders must be concerned with the health of all tissues and not
just the size of their muscles. Metabolic health and a good physique go hand in
hand. (Exercise Sports Science Reviews, 33: 63-68, 2005)
Beginners Respond To Low-Intensity,
Slow-Repetition Training
Experienced bodybuilders know that increasing muscle size and strength
requires PTA— pain, torture and agony. As Governor Arnold said in “Stay Hungry,”
his first mainstream movie, “You must burn to grow.” Japanese researchers
showed that beginners benefited from low-intensity, slow-movement weight train-
ing. Two groups of untrained young men lifted weights for 12 weeks, training
either at a normal cadence using higher resistance (80 percent max effort) or a slow
cadence (3 seconds up, 3 seconds down) and low intensity (50 percent max effort).
The men in both groups gained equal amounts of strength and muscle mass com-
pared to control subjects who didn’t exercise. This study showed that beginners
respond to low-tension, slow movement weight-training programs, but the results
do not apply to trained bodybuilders. (Journal Strength Conditioning Research, 22:
1926-1938, 2008)
High-Volume Workouts Increase
Testosterone Best
Testosterone makes muscles grow, while cortisol breaks down muscles and
helps remodel them after intense exercise. The volume and intensity of a weight-
training workout influences blood testosterone and cortisol levels. Australian
researchers found that a bodybuilding-type workout (10 sets of 10 reps, controlled
movements, weight 75 percent of max, 2 minutes rest) increased testosterone and
cortisol, while a speed workout (8 sets of 6 repetitions, explosive training, weight
45 percent of max, 2 minutes rest) or strength workout (8 sets of 4 repetitions,
explosive lifting, weight 88 percent of max) had no effect. It makes sense that
increased testosterone levels following training increase strength and muscle mass,
but a cause-and-effect relationship has never been proven. (Journal Strength
Conditioning Research, 22: 250-255, 2008)
Ab-Slider Beats Out Other Ab Exercises
Cut, fit-looking abs serve as the foundation of a championship physique. While
classic exercises such as bent-knee sit-ups are terrific for maximizing ab activation,
www.musculardevelopment.com February 2009

RESEARCH
Training
they put tremendous pressure on the
spine that can cause lifelong back pain.
Bodybuilders need effective abdominal
exercises that minimize the stress on
sensitive spinal disks. Mayo Clinic
researchers, led by James Youdas,
found that the Ab-Slider activated the
abdominal muscles better than the
abdominal crunch, supine double-leg
thrust, or side-bridge exercises. They
cautioned that the double-leg thrust
overworked the large thigh muscles,
which could place excess stress on the
low back. Extensive research by Dr.
Stuart McGill from Canada showed that
a variety of exercises strengthen the
core muscles best. He concluded that
the three best core muscle exercises for
the average person were curl-ups, bird-
dogs and side-bridges. The Ab-Slider is
an effective device for strengthening
the abdominal muscles, provided that
people maintain a neutral spine while
using it. (Journal Strength Conditioning
Research, 22: 1939-1946, 2008)
Weight Training
Does Not Increase
Muscle
Testosterone
Production
Blood testosterone levels influence
muscle size and strength. The body pro-
duces testosterone mainly in the testes
and to a lesser extent in the adrenal
glands, which partly explains the larger
muscle mass in men than women.
Other tissues, such as skeletal muscle,
can also produce small amounts of
testosterone through reactions involving
chemicals related to cholesterol, such as
DHEA. A very sophisticated study from
the University of Connecticut, Storrs, led
by Dr. Bill Kraemer and Jakob Vingren,
showed little change in the muscle pro-
duction of testosterone during weight
training in humans. The study involved
taking muscle biopsies and analyzing
them for steroid hormones and enzymes
involved in the intramuscular produc-
tion of testosterone. (Journal of
Applied Physiology, in press; published
online October 2, 2008)
98 MD
By Steve Blechman and
Thomas Fahey, EdD
Rhabdomyolysis lowing an intense weight-training
workout. Aging men with low levels of
Can Kill You testosterone and growth hormone can’t
The popularity of “boot camp” train- count on exercise to boost hormone lev-
ing and exercise programs such as the els and might require hormone replace-
300 Workout have led to an increase ment therapy to maintain optimal
incidence of a formerly rare condition health. (Journal Strength Conditioning
called rhabdomyolysis. Intense exercise Research, 22: 1617–1624, 2008)
can destroy muscle cells, resulting in
leakage of their contents into the blood-
stream, which has toxic effects on other
tissues and organs. Rhabdomyolysis
causes muscle pain and weakness and
can cause kidney failure. It is particular-
ly dangerous when it occurs in people
who are also using drugs such as
statins, amphetamines or anabolic
steroids. Francis O’Connor and col-
leagues from the Uniformed Services
University of the Health Sciences in
Bethesda, Maryland reported case stud-
ies of two young men suffering from
rhabdomyolysis. They had symptoms
similar to those of millions of people
who overexercise. Rhabdomyolysis is
potentially deadly and should be con-
sidered as a possible diagnosis in any-
one who participated in extreme exer-
cise and shows signs of excess of mus-
cle soreness or fatigue. Bodybuilders
who train to failure are particularly at
risk. (Current Sports Medicine Reports,
7: 328-331, 2008)
Hormonal
Responses To
Exercise Reduced
In Longtime Weight
Trainers
Weight training increases anabolic
hormones such as testosterone and
growth hormone, which can have posi-
tive health effects in aging men. Low
levels of these hormones increase the
risk of heart disease, type 2 diabetes,
decreased muscle and bone mass,
prostate cancer and depression.
Brazilian researchers, led by Eduardo
Cadore, found that total testosterone,
free testosterone, dehydroepiandros-
terone, cortisol and sex hormone-bind-
ing globulin increased more in
untrained men than in trained men fol-
www.musculardevelopment.com February 2009

RESEARCH
Fat Loss
Large Waist Size
Doubles Risk Of
Premature Death
Sixty-six percent of Americans are
obese or overweight. Excess fat
increases the risk of heart disease,
type 2 diabetes, cancer, stroke and
sudden death. A large European pop-
ulation study that tracked nearly
400,000 people for nearly 10 years
showed that fat distribution was
more important than total fat for
predicting the risk of death.
Researchers measured body mass
index (BMI; a measure of the pro-
portion of height to weight), waist
circumference, and waist to hip ratio.
They also gathered data on education
level, smoking, alcohol consumption,
and exercise. People with the highest
waist circumference (top 25 percent)
increased the risk of death during this
period by 105 percent, while those
with the highest waist to hip ratio
increase their risk by 78 percent.
BMI, a rough measure of obesity,
was also related to an increased
risk of death but it was not nearly
as significant as markers of
high abdominal fat. The
lowest risk of death linked
to BMI was 25.3 for men and
24.3 for women. Waist size is a
simple and accurate measure for
determining general health status
and the relative risk of death. (New
England Journal of Medicine, 359:
2105-2120, 2008)
‘Super’ Weight
Loss Drug,
Tesofensine,
Getting Closer To
FDA Approval
Orlistat (Xenical, alli) and sibu-
tramine (Meridia) are the only
weight-loss drugs approved by the
Food and Drug Administration (FDA).
These drugs cause an average
weight loss of 15 pounds in 12
months. A Danish study led by Arne
Astrup from the University of
108 MD
Copenhagen showed that a drug
called tesofensine nearly doubled the
weight loss (28 pounds in six
months) of current FDA approved
weight-control drugs. Tesofensine
works by interfering with the metab-
olism of dopamine, norepinephrine
and serotonin in the brain, which
decreases appetite. People lost as
much weight on a low dose (0.5mg)
as they did on a higher dose (1mg).
The final clinical trials are under way.
If successful, the drug could be
approved within two years. Side
effects included increased heart rate
and blood pressure, dry mouth,
insomnia, and gastrointestinal prob-
lems such as constipation, diarrhea
and nausea. Another weight-loss
drug called rimonabant was
approved briefly in Europe but not
approved by the FDA because of
severe psychiatric side effects. The
FDA will closely monitor these
effects in tesofensine before granting
their approval. (The Lancet, in press;
published online October 23, 2008)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Abdominal Obesity
Linked To
Reduced Growth
Hormone Release
Growth hormone is a potent fat
burner. Some bodybuilders and older
adults use supplemental growth hor-
mone to reduce body fat, particularly
in the abdomen. While largely
ignored by many physicians, med-
ical guidelines require that patients
demonstrate growth hormone defi-
ciency before they can be given
supplements. A Harvard University
study showed that growth hormone
release was less in overweight and
obese people in response to a chemi-
cal stimulator (growth hormone-
releasing hormone and arginine) and
was most severe in people with
abdominal obesity and increased fat
stores in the abdominal cavity. Other
markers of increased body fat such as
body mass index (a measure of the
proportion of height to weight) were
not related to growth hormone
release. The researchers concluded
that increased abdominal fat was a
good indirect marker of abnormal
growth hormone metabolism. (Journal
of Clinical Endocrinology and
Metabolism, 93:4254-4260, 2008; 93:
4221-4223, 2008)
GlaxoSmithKline
Developing
Powerful
Fat-Burning Drug
Red wine contains a powerful
chemical called resveratrol that pro-
motes insulin and blood sugar metab-
Illustrated by Jerry Beck/www.ironasylum.com
olism and increases fat burning. A
German study on mice found that
resveratrol helped shrink fat cells and
prevented obesity in animals fed a
high-fat diet. Resveratrol works by
preventing the growth of new fat
cells by suppressing the development
of “pre-fat cells.” Pharmaceutical
giant GlaxoSmithKline has developed
a drug similar to resveratrol called
SRT1720 that is 1,000 times more
powerful. Mice fed the drug experi-
February 2009

RESEARCH
Fat Loss
enced large increases in fat burning.
Early trials in diabetic mice found
that the drug was well tolerated, had
few side effects, promoted weight-
loss, lowered cholesterol and
increased exercise capacity. The drug
must go through years of clinical tri-
als before the Food and Drug
Administration will consider releasing
it for sale. (Reuters, November 4,
2008; Cell Metabolism 8: 347-358,
2008)
Greater Weight
Loss With
High-Protein Meal
Replacements
Meal-replacement beverages are
effective for weight loss. High-protein
diets promote rapid weight loss dur-
ing the early phases of dieting. Leo
Treyzon and colleagues from the
UCLA Center for Human Nutrition
found that increasing the protein con-
tent of replacement meals caused
greater fat loss than similar meals
with less protein. The study involved
100 obese men and women who were
divided into two groups that con-
sumed two liquid meals and one solid
food meal per day (calorically equal)
for 12 weeks. One group consumed
2.2 grams of protein per kilogram
bodyweight per day while the other
consumed 1.1 gram per kilogram per
day. Weight loss was similar (about 9
pounds) for the two groups, but the
high-protein group lost twice as much
fat (3.6 pounds vs. 1.4 pounds).
Increasing the protein content of
weight-loss diets promotes fat loss.
(Nutrition Journal, published online
August 27, 2008)
Bromocriptine
Increases Growth
Hormone
Secretion In
Obese People
Growth hormone (GH) is vitally
important for controlling body fat.
110 MD
Obese people have a reduced capaci-
ty to release growth hormone, which
makes weight control extremely diffi-
cult. A brain chemical called
dopamine increases GH release.
Dutch researchers from Leiden
University Medical Center found that
boosting dopamine metabolism with a
drug called bromocriptine enhanced
24-hour growth hormone release by
22 percent in obese women.
Bromocriptine increases the activity
of the brain’s dopamine receptors.
The receptors send signals to parts of
the brain that control growth hor-
mone. Bodybuilders should not take
bromocriptine to boost growth hor-
mone because it can cause psychotic
symptoms. This study was interest-
ing because it showed the link
between growth hormone release,
obesity, and the brain chemical
dopamine. (Journal Clinical
Endocrinology and Metabolism, 93:
3455-3461, 2008)
New Weight-Loss
Drug Lorcaserin
May Be Released
In 2010
Arena pharmaceuticals Inc. is
arranging financing to help release and
market its new weight-loss drug lor-
caserin. The drug is similar to fenflu-
ramine that was part of the fen-phen
weight-loss drug combination. The
Food and Drug Administration ordered
fenfluramine off the market in 1997
because it was linked to heart valve
problems and increased lung blood
pressure. Like fenfluramine, lorcaserin
works by promoting the release of
serotonin in the brain, which suppress-
es appetite. Extensive research on the
new drug shows that it does not cause
heart valve disease and is safe and
effective for weight control. The drug
is currently undergoing Phase 3 trials,
which is the final step before FDA
approval. More than 66 percent of
Americans are obese or overweight, so
there is a potentially gigantic market
for this new drug. (The Wall Street
Journal, November 12, 2008)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Weight Loss
Improves Sexual
Self-Esteem In
Women More Than
Men
Excess body fat hurts sexual self-
confidence in both genders but
much more so in women than men.
A Duke University study showed
that overweight women were more
likely than men to say that they did
not feel sexually attractive (68 per-
cent vs. 58 percent), didn’t want to
be seen undressed (63 percent vs.
31 percent), had little sexual desire
(39 percent vs. 23 percent), avoided
sexual encounters (29 percent vs. 19
percent), had difficulty with sexual
performance (27 percent vs. 19 per-
cent), and did not enjoy sexual activ-
ity (21 percent vs. 4 percent). In
women, weight loss resulted in more
positive answers to each questions.
Weight loss made men feel more
sexually attractive, but they did not
respond differently to any of the
other questions. Body fat and sexu-
ality are more closely linked in
women than men. Overweight men
may feel less sexually attractive but
they still want sex, feel less self-
conscious in the nude, and actively
seek sexual encounters.
(International Journal of Impotence
Research 20: 487-492, 2008)
MD HAS THE
WINNING FORMULA!
The most cutting-edge,
scientifically-based, no-bullshit
information on building muscle and
burning fat—from drugs and
supplements to training, nutrition
and diet—from the top medical
experts and bodybuilding
champions and insiders!
February 2009
 RESEARCH
Health
Melanotan: The
Underground
Tanning Drug
Health experts in the United States
and Great Britain are concerned about
the unapproved use of the tanning
drugs Melanotan I and Melanotan II.
Melanotan I contains an enzyme called
alpha-melanocyte-stimulating hormone
(alpha-MSH) that promotes the release
of the skin’s tanning pigment, melanin.
Melanotan II contains alpha-MSH and a
hormone called malanocortin,
which also affects sexual perform-
ance (promotes erections and sex
drive) and bodyweight control.
While these drugs have under-
gone clinical trials, the Food
and Drug Administration
(FDA) has not approved
them. Typically, it takes
about 10 injections of
the drug to cause a
deep, rich tan that can
then be maintained with
weekly injections.
Apparently, the drug is
widely available on the
black market in the United
States, as suggested by the
existence of discussion websites
such as Melanotan.org. (BBC News,
November 17, 2008)
Balding Linked To
Paternal And
Maternal Genes
Urban legend has it that men inher-
it the baldness gene from their moth-
ers. A study from McGill University in
Canada showed that the gene can
come from the mother or father and
that the chances of going bald are
much greater if both sides of the fami-
ly have the gene. While scientists are
beginning to understand the genetic
basis for balding, they are a long way
from doing anything about it. Drugs
such as minoxidil (Rogaine) and finas-
teride (Propecia) will slow the rate of
balding if started early but will not
prevent it completely. Scientists are
120 MD
actively studying the genetics of hair
loss and may someday have a cure.
Until then, you are stuck with wigs,
hair plugs or the bald look. (The Wall
Street Journal, October 13, 2008)
Arthritis Drugs
Increase Heart
Attack Risk
Many bodybuilders with sore joints
and aging adults with arthritis take
COX-2 inhibitors such as
Vioxx and nonselective,
nonsteroidal anti-
inflammatory drugs
(NSAIDs) such as
ibuprofen to decrease
pain. Several recent stud-
ies showed that these
drugs increase the risk of
heart attack and
stroke. Daniel Solomon
and colleagues from the
Brigham and Women’s Hospital in
Boston found that the drugs increase
cardiovascular risks more in some peo-
ple than others. They examined more
than 100,000 people who used the
drugs and compared them with nearly
50,000 nonusers. Vioxx increased the
risk of heart related deaths by 22 per-
cent, while NSAIDs decreased the risk
by 21 percent. Risk factors linked to
COX-2 inhibitor-related deaths included
age, high blood pressure, prior heart
disease or heart attack, rheumatoid
arthritis, kidney disease and chronic
lung disease. (Arthritis Care and
Research, 59: 1097-1104, 2008)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Do High
Testosterone
Levels Increase
The Risk Of
Prostate Cancer?
Prostate cancer is the second-lead-
ing cause of cancer–related deaths in
men. Last year, 250,000 men were diag-
nosed with the disease and 30,000 died.
Testosterone (T) has been linked with
an increased risk of the disease, but the
relationship is circumstantial. Drugs
such as Eulexin (flutamin), Casodex
(bicalutamide) and Procur (cyproterone
acetate) block the action of testosterone
and dehydrotestosterone and shrink
enlarged prostate glands. Many physi-
cians won’t prescribe T to aging men
because they fear it might promote
prostate cancer. Studies from Harvard
University, led by Abraham
Morgentaler, showed that low testos-
terone levels actually increased the risk
of prostate cancer. In his new book
Testosterone for Life (McGraw Hill,
2009), Dr. Morgentaler noted, “There is
not a single study that found any differ-
ence whatsoever in cancer outcomes
for men with T concentrations of 200,
500, or 800 ng/dL.” Medical experts are
questioning the long-standing belief of
a relationship between high testos-
terone levels and an increased risk of
prostate cancer. (Cancer
Epidemiological Biomarkers and
Prevention, 17: 2525-2530, 2008)
High Blood
Calcium Increases
The Risk Of
Illustrated by Jerry Beck/www.ironasylum.com
Deadliest Form Of
Prostate Cancer
If a man lives long enough, he will
probably get prostate cancer but die
from something else. The exception is
rapidly progressing prostate cancer that
is quick and deadly. The cause of the
disease is unknown, but risk factors
include age, family history, race, poor
diet and lack of exercise. Researchers
February 2009
 RESEARCH
Health
from the Wake Forest University
Medical School showed that high blood
calcium increases the risk of the most
deadly form of the disease by 300 per-
cent. It is not clear whether the culprit
is calcium or parathyroid hormone,
which controls calcium levels. Blood cal-
cium or parathyroid levels cannot be
controlled by reducing calcium intake in
the diet but can be reduced with drugs.
Measurements of blood calcium and
parathyroid hormone levels might be
important tools in predicting the risk of
the most deadly form of prostate cancer.
(Cancer Epidemiology, Biomarkers &
Prevention, 17: 2302-2305, 2008)
Statins Interfere
With Muscle
Growth
Statins such as Lipitor have been
heralded as wonder drugs that lower
bad cholesterol (LDL) and reduce the
risk of heart disease and stroke. These
drugs have a dark side for bodybuilders.
Statins, particularly in high doses, are
linked to muscle soreness and fatigue.
The side effects are particularly evident
during periods of intense training. A
study from the University of Alabama at
Birmingham showed that statins inter-
fered with the development of satellite
cells in muscle. Satellite cell formation
occurs in response to muscle stress and
injury. The cells combine with injured
muscle tissue to promote repair and
trigger muscle hypertrophy (growth).
Statins might interfere with the training
response to exercise and counteract the
desired effect of a bodybuilding pro-
gram. Athletes must weigh the poten-
tial cardiovascular benefits of these
drugs against the possible adverse
muscular effects. (American
Physiological Society Meeting: The
Integrative Biology of Exercise V,
September 2008)
Weight Training
Reduces Knee
Arthritis Symptoms
Popular wisdom suggests that
people with knee arthritis should
122 MD
By Steve Blechman and
Thomas Fahey, EdD
avoid weightlifting like the plague.
The thinking is that high forces devel-
oped in the knee joint when doing
squats or other leg exercises will
make the problem worse. Australian
researchers, in a review of literature,
found just the opposite. Weak mus-
cles around the knee joint cause
instability and stress, which deterio-
rate cartilage cells lining the joint.
Cartilage damage triggers joint sur-
face irregularities and promotes poor
joint lubrication, which causes pain
and disability. Strengthening the
muscles around the joint provides
stability and a healthier environment
for the cartilage cells and the mem-
branes secreting joint fluid.
Researchers reviewed 18 studies that
included nearly 3,000 patients and
found that resistance exercise
reduced pain and improved physical
function, walking speed, and balance.
Weight training works best when
people use good lower body exercise
techniques that minimize abnormal
stresses on the knee joints. (Arthritis
and Rheumatism, 59: 1488-1494, 2008)
Aspirin Might
Mask Prostate
Cancer
Physicians often advise middle-
aged and older adults to take an
aspirin every day to prevent heart
attack and stroke. Aspirin, however,
might artificially lower prostate-spe-
cific antigen (PSA), which is a screen-
ing test for prostate cancer. The
reduced PSA levels might cause
physicians to miss the early stages of
the disease. Researchers from the
Vanderbilt University School of
Medicine, in a study of 1,200 men
biopsied for possible prostate cancer,
found that those who regularly took
aspirin or nonsteroidal anti-inflamma-
tory drugs (e.g., ibuprofen) had lower
PSA levels. Several studies reported a
link between aspirin use and reduced
prostate cancer risk. In fact, aspirin
might conceal the early symptoms of
the disease. (International Conference
on Frontiers in Cancer Prevention
Research, November 17, 2008)
www.musculardevelopment.com February 2009

RESEARCH
Supplements
Creatine +
Arginine Alpha-
Ketoglutarate
Increases Muscle
Endurance and
Power
Muscle contractions, nerve impuls-
es, protein synthesis and fluid balance
require energy that comes from high-
energy compounds, such as adenosine
triphosphate (ATP) and creatine phos-
phate (CP) produced during energy
metabolism. This process involves
breaking down food in a series of small
steps that releases energy, which is
captured in other reactions that
produce ATP and CP. Many
athletes take creatine mono-
hydrate to increase muscle
CP levels, which boosts mus-
cle strength and power. The
TCA cycle (Krebs cycle) is an
important part of this
process. Many athletes take
supplements containing criti-
cal elements of the TCA
cycle, such as alpha-ketoglu-
tarate, to improve exercise
performance. Jonathan Little
and colleagues from the
University of Saskatchewan in
Canada found that creatine monohy-
drate or creatine monohydrate + argi-
nine alpha-ketoglutarate increased
peak power output during repeated
sprint tests on a stationary bicycle.
Supplementing key high-energy fuels
can increase high-intensity exercise
capacity and promote recovery.
(International Journal Sports Nutrition
Exercise Metabolism, 18:493-508, 2008)
Ephedra + Caffeine
Does Not Increase
the Risk of Heart
Attack and Stroke
During the 1990s, nearly 33 per-
cent of overweight and obese people
in the United States took
128 MD
ephedra/caffeine (EC) supplements
to promote weight loss. Many body-
builders and other athletes took EC
to increase energy levels during
training and competition. In 2004,
the Food and Drug Administration
(FDA) banned the sale of EC based
on uncontrolled observations and
anecdotal reports of cardiovascular
side effects. A Danish study led by
Dr. Jesper Hallas found no increase
in heart attacks, heart-related sud-
den deaths or strokes in patients
prescribed EC by physicians. This
well-controlled study examined EC
use in more than 2,300 people living
in Denmark who took the supple-
ments between 1995 and 2002.
Before the FDA’s ban, EC was the
most popular food supplement in the
world. In 1999 alone, more than 12
million people in the United States
took more than 3 billion doses of the
supplement. Most studies showed
that EC helped people lose as much
weight as FDA-approved weight-loss
drugs (orlistat and sibutramine) that
cost more than five times as much
per month. It’s time for the FDA to
reevaluate their stand on
ephedra/caffeine supplements.
(American Journal of Epidemiology,
166: 966-973, 2008)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Phosphatidylserine
Reduces Stress
Hormone Cortisol
Phosphatidylserine (PS) is a fatty
chemical (phospholipid) found in cell
membranes and is made mainly from
soybeans. The supplement reduces
the cortisol response to exercise.
Cortisol is a stress hormone that
reduces protein synthesis and might
slow recovery following intense train-
ing. PS supplements might assist in
the adaptation to exercise training,
prevent overtraining, and influence
other hormones such as testos-
terone that increase muscle
mass and fitness. Michael
Starks led a group of
researchers from the
University of Mississippi who
found that men who took PS
supplements for 10 days (600mg
per day) showed decreases in blood
cortisol levels and improvements in
the testosterone/cortisol ratio follow-
ing moderate-intensity
exercise. PS may be a bene-
ficial supplement for ath-
letes by decreasing the
stress of exercise and pro-
moting recovery, but the
cost of taking the dosage used
in this study might be excessive for
many athletes. (Journal International
Society of Sports Nutrition, published
online July 28, 2008)
Green Tea
Decreases Fat Cell
Size and Number
Illustrated by Jerry Beck/www.ironasylum.com
Green tea is a popular weight-loss
supplement that also improves blood
sugar regulation. While it is not a
magic bullet that instantly improves
metabolic health, it helps. Scientists
from the University of Porto in
Portugal found that green tea pre-
vented fat cell development and pro-
moted fat cell death in rats. Green tea
was their only beverage during the
February 2009

RESEARCH
Supplements
six-month experiment. They specu-
lated that chemicals in green tea
such as caffeine and catechins— par-
ticularly epigallocatechin-3-gallate—
speed metabolism and fight fat.
Green tea, however, also increased
the conversion of testosterone to
estrogen in fat cells, which might
have negative effects in body-
builders. Green tea is an effective fat
fighter that decreases fat cell size
and number. However, bodybuilders
should use it with caution. (Journal
of Nutrition, 138: 2156-2163- 2163,
2008)
Are Your
Supplements
Contaminated?
More sports than ever are subject
to anti-doping regulations. Sports are
so competitive that athletes will do
whatever is necessary to succeed.
While most athletes obey the anti-
doping regulations, almost all use
“legal” performance-enhancing sup-
plements. These include creatine,
branched-chain amino acids, HMB,
caffeine, “mental enhancers” and
pseudoephedrine— alone or in com-
bination. Many of the supplements
are contaminated with substances
prohibited by the World Anti-Doping
Agency (WADA). Swiss researchers
analyzed 103 dietary supplements
purchased on the Internet. Three of
the products contained anabolic
steroids and 14 contained prohor-
mones banned by WADA. Two of the
creatine products contained nan-
drolone metabolites. The doping reg-
ulations for amateur and professional
sports state that athletes are respon-
sible for what they put in their bod-
ies. Unwittingly taking a contaminat-
ed supplement is no excuse for a
positive test. If you are subject to
drug testing, choose supplements
guaranteed free of banned sub-
stances. (Scandinavian Journal
Medicine Science Sports,16: 41-48,
2006)
130 MD
Creatine/
Pyruvate and
Creatine/Citrate
Improve Muscle
Endurance
Creatine monohydrate improves
performance in repeated high-intensi-
ty exercise (i.e., interval training) and
increases muscle size, strength and
power when combined with weight
training. It works by increasing mus-
cle creatine phosphate levels (a high-
energy muscle chemical) and triggers
signaling pathways that increase
muscle strength and growth. Most
studies found that creatine has little
or no effect on aerobic capacity or
muscle endurance. German
researchers led by Rolf Jäger found
that combining creatine with either
pyruvate or citrate increased muscle
endurance during repeated bouts of
high-intensity handgrip exercise.
Pyruvate is a breakdown product of
glucose (blood sugar) and citrate is an
important chemical in the TCA cycle
(Krebs cycle). Pyruvate and citrate
participate in reactions that generate
energy and prevent fatigue during
endurance exercise. Handgrip exer-
cise is not the same as running,
cycling or playing soccer, so we need
more research to determine the
effects of these supplements on per-
formance and endurance sports.
(Journal International Society of
Sports Nutrition, 5: published online
February 15, 2008)
Caffeine
Increases
Weightlifting
Performance
Caffeine increases endurance capac-
ity by sparing muscle glycogen (stored
carbohydrate). It also increases high-
intensity, short-term performance by
increasing adrenaline levels and acti-
vating the central nervous system.
Some scientists think that caffeine
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
improves performance by reducing pain
and speculate that aspirin might be an
effective supplement for athletes. A
Baylor University study, led by Geoffrey
Hudson, showed that caffeine was
more effective than aspirin in promot-
ing muscle endurance during a high-
rep bench press test. Aspirin had no
effect on weightlifting performance or
the perception of effort or pain during
exercise. Caffeine is an excellent pre-
training supplement for bodybuilders. It
helps provide motivation to train and
provides a small boost in performance.
(Journal of Strength and Conditioning
Research, 22: 1950-1957, 2008)
Branched-Chain
Amino Acids
Promote Recovery
and Boost
Immunity
The branched-chain amino acids
(BCAAs) leucine, isoleucine and
valine are used extensively during
exercise. They are essential amino
acids, which means they must be
consumed in the diet. Depletion of
these vital amino acids could cause
fatigue; therefore, supplemental
BCAAs might be beneficial for ath-
letes. A review of literature by scien-
tists from the University of Pavia in
Italy concluded that BCAAs did not
improve performance during exercise
but promoted recovery and boosted
the immune system. These supple-
ments, particularly leucine, are active
signaling chemicals that promote pro-
tein synthesis, slow protein break-
down, and can possibly reduce post-
exercise muscle soreness. BCAAs are
also critical for manufacturing key
cells and chemicals involved in the
immune system. The capacity to train
hard, recover, and train hard again is
critical for successful athletes. BCAAs
might help athletes train harder more
consistently and recover faster.
(Journal Sports Medicine Physical
Fitness, 48:347-351, 2008)
February 2009

RESEARCH
Nutrition
Should Burgers
Be On the
Doping Banned
List?
Athletes are responsible for
any banned substances
found in their urine or
blood during doping tests.
Studies of athletic food
supplements purchased on
the Internet showed that
more than 25 percent con-
tained banned sub-
stances. Athletes must
also be careful about the
foods they eat. During the
Beijing Olympics, chicken
purchased at a local market con-
tained enough anabolic steroids to
trigger a positive test. Ranchers and
poultry farmers often use hormones to
boost yields, particularly in some for-
eign countries. Detectable amounts of
nandrolone have been measured in
boar meat and pig offal (pig guts),
which could find their way into stews
and meat pies sold in some countries.
Eating steroid-containing meats could
cause athletes to fail drug tests and
severely damage their careers and rep-
utations. Hans Braun and colleagues
from the German Sport University in
Cologne recommended that athletes
competing in international competi-
tions should eat at the athletic venues,
avoid minced meats and pastries made
from low-quality meats, and stay away
from boar meat and pork offal. (Inter-
national Journal Sports Nutrition and
Exercise Metabolism, 18: 539-542, 2008)
Nutrient Timing
for Maximal
Performance
The body uses fuels for energy,
storage and synthesis when they are
available. Nutrient timing can help
maximize recovery from exercise and
promote post-exercise adaptations in
muscles and general fitness. The
International Society of Sports
140 MD
Nutrition issued rec-
ommendations for using nutrient
timing to maximize physical perform-
ance and recovery: 1) Consume
meals high in simple carbohydrates
shortly after intense or prolonged
exercise to restore muscle and liver
glycoge; 2) consume free amino acids
and protein with or without carbohy-
drates before weight training to
stimulate muscle protein synthesis;
3) consume a beverage containing
30-60 grams of carbohydrate per
hour (6 percent to 8 percent carbohy-
drate solution) during prolonged
exercise; 4) consume carbohydrates
and proteins during weight training
to spare muscle glycogen, prevent
muscle damage and promote muscle
adaptations; 5) consume essential
amino acids (with or without carbo-
hydrates) before or after weight-
training to promote protein synthe-
sis; and 6) take creatine monohy-
drate (with or without carbohydrates
and protein) to promote adaptations
to weight training. The effects of
these practices are small, but can be
very powerful when combined and
incorporated into a well-planned con-
ditioning and sports nutrition pro-
gram. (Journal of the International
Society of Sports Nutrition, 5:17,
2008; online publication)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Weight Training
and Protein
Supplements
Prevent
Muscle Loss
During Aging
People lose muscle mass as
they age, a condition called sar-
copenia. Muscle mass decreases
by 20 percent in most peo-
ple between the ages of
40 and 60. By age 70,
most people can’t lift 10
pounds overhead.
Sarcopenia impairs quality
of life and can result in life-
threatening accidents and
falls. Weight training and protein
supplements can prevent loss of
muscle mass. Weight training, partic-
ularly when practiced at a high
velocity, preserves or even increases
muscle mass. Amino acids and pro-
teins provide building blocks for
muscle repair and hypertrophy.
Amino acids, such as leucine, act as
chemical signals that turn on key
pathways involved in protein synthe-
sis. Also, supplements augment calo-
rie intake, which prevents muscle
atrophy (shrinkage) that occurs with
advancing age. Resistive exercise
and protein supplements are effec-
tive ways of slowing the disability
that accompanies aging. (Current
Opinions Clinical Nutrition Metabolic
Care, 11: 40-44, 2008)
Glutamine
Supplements:
More Hype Than
Substance
The immune system is the ulti-
mate limiting factor of performance.
Most bodybuilders and other ath-
letes invariably get sick when they
overtrain. Many take immune-boost-
ing supplements such as glutamine
to prevent upper respiratory infec-
tions and flu. Glutamine is a
nonessential amino acid important in
February 2009

RESEARCH
Nutrition
protein and DNA synthesis, preserva-
tion of the immune system, acid-
based balance, and fuel for the central
nervous system. Glutamine levels
decrease during intense training or
serious illness. Some studies found
that glutamine supplements promote
wound healing and benefit people suf-
fering from serious illnesses, injury,
trauma and burns. Several studies
found a relationship between
depressed immune function and low
levels of glutamine. A review of litera-
ture by Michael Gleeson from
Loughborough University in the UK
concluded that glutamine supple-
ments do not promote immune func-
tion. Also, glutamine does not
improve physical performance,
enhance acid-base balance, or pro-
mote glycogen resynthesis after exer-
cise. Well-nourished, healthy athletes
do not benefit from glutamine supple-
ments or extra dietary intake of gluta-
mine. (Journal Nutrition, 138: 2445S-
2049 2008)
MCTs Speed Fat
Loss
Medium-chain triglycerides (MCTs)
have been called nutritional optimiz-
ers and “fatless fat.” They provide a
lot of energy in a small volume, just
like fat, yet are absorbed and used
rapidly, just like carbohydrates. They
may also reduce body fat, improve
carbohydrate and protein metabolism,
enhance absorption of essential min-
erals and decrease the risk of cardio-
vascular disease by reducing blood
fats. Some researchers voiced concern
that MCTs could have a negative
effect on blood fat levels, possibly
increasing the risk of cardiovascular
disease. Marie-Pierre St-Onge and col-
leagues from Columbia University in
New York City studied the effects of
MCT or olive oil supplements on car-
diovascular disease risk factors in
people on a weight-loss diet. People
on both diets who lost weight showed
substantial improvements in metabol-
142 MD
ic health. The effects of the MCT or
olive oil supplemented diets were
equal. Medium-chain triglyceride
supplements promote weight loss
and help reduce other risk factors of
heart disease and stroke. (Journal of
the American College of Nutrition 27:
547-552, 2008)
Chicken Soup
Reduces Blood
Pressure
Chicken soup is Grandma’s secret
weapon against colds, flu, sore muscles
and anxiety. Most people dismiss it as
worthless folk medicine, but scientists
are taking a new look at this age-old
remedy. Japanese researchers from
Hiroshima University found that chicken
soup inhibited the angiotensin I-con-
verting enzyme (ACE). Physicians use
ACE inhibitors in clinical medicine to
lower blood pressure. Ingredients found
naturally in chicken soup have similar
effects. However, this study was done
in Japan, where chicken soup is often
made from chicken legs and feet— not
common ingredients in American chick-
en soup. In rats, Japanese chicken soup
reduced blood pressure substantially.
(Journal of Agricultural and Food
Chemistry, 56: 9586-9591, 2008)
ProSafeBeef
Makes Eating
Steaks Healthy
Most health organizations recom-
mend minimizing red meat intake
because of its high saturated fat con-
tent. Also, bad publicity about con-
taminated beef has made consumers
gun-shy about these products.
Consequently, meat sales have lev-
eled off and impacted the economic
well-being of ranchers and meatpack-
ers. A European agricultural commis-
sion funded a five-year plan to intro-
duce ProSafeBeef to ranchers and
farmers in the European Union.
ProSafeBeef is a scientifically
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
designed agricultural product that is
free from contamination and chemi-
cally enhanced with omega-3 fatty
acids and conjugated-linoleic acid
(CLA). Omega-3 fatty acids improve
cardiovascular health, cell mainte-
nance and repair, and promote fetal
development during pregnancy. CLA
is a popular supplement that decreas-
es abdominal fat and reduces inflam-
mation, both of which are linked to
insulin resistance, diabetes and poor
sexual desire. The goal of the
ProSafeBeef project is to produce
healthier, contaminant-free beef that
has a pleasing taste and texture.
(Nutrition Bulletin, 33: 374-381, 2008)
Milk:
High-Quality,
Inexpensive
Sports Drink
Athletes spend a fortune on pro-
tein supplements and fluid-replace-
ment beverages to enhance recovery
and build muscle. Why spend so
much money on sports supplements
when you can get the same effect
from milk? Brian Row from Brock
University in Canada, in a review of
literature, concluded that low-fat
milk promotes recovery from weight
training and endurance exercise,
stimulates protein synthesis and
enhances post-exercise tissue repair.
Thirty years ago, scientists thought
water was the best fluid replace-
ment. While that’s still largely cor-
rect, sports beverages are some-
times superior because they provide
water, energy and electrolytes. Milk
might be even better, because it
sustains water balance longer and
provides a protein source that can
promote tissue adaptation and
repair after exercise. Low-fat milk is
an excellent sports drink for power
and endurance sports, except in
people who are lactose intolerant.
(Journal International Society of
Sports Nutrition, 5:15, online journal,
2008)
February 2009

RESEARCH
Drugs
Web Pharmacies
Riding Into The
Sunset?
Bodybuilders interested in pur-
chasing anabolic steroids or growth
hormone had to look no further than
their home computer to buy the
drugs. That could soon come to an
end because of a bill signed by
President Bush. The legislation
requires that patients see a doctor
and obtain a prescription for con-
trolled substances before they are
allowed to purchase drugs online.
Also, online pharmacies must register
with the Drug Enforcement
Administration. The law doesn’t
take effect until April 2009, but
many web-hosting companies have
already eliminated maverick phar-
macies from their servers.
Companies such as GoDaddy.com
and Hosting.com have denied serv-
ice to pharmacies that do not follow
the requirements of the new law.
Illegally selling controlled substances
over the Internet is punishable by up
to 10 years in prison. The law won’t
affect offshore Internet pharmacies
that are not subject to U.S. law.
(USA Today, October 24, 2008)
Steroids
Provide Long-
Term Muscular
Advantage
Athletes who use anabolic steroids
gain more strength, power and mus-
cle size than they can from weight
training alone. A Swedish study
showed that in powerlifters, former
steroid users retained an advantage
over nonsteroid users. Muscle biop-
sies of the vastus lateralis and trapez-
ius muscles in former steroid users
showed increased cell nuclei com-
pared to athletes who never used
steroids. The cell nucleus is the nerve
center of the muscle cell that holds
the genetic code for protein synthe-
sis. Muscle cells with more nuclei
have a greater capacity for protein
synthesis, which might explain why
150 MD
former weightlifters regain their
strength relatively quickly.
Researchers concluded that anabolic
steroids provide an advantage in
strength and power sports even years
after athletes stop taking the drug.
(Paper presented at The Integrative
Biology Of Exercise V Conference,
September 2008)
Ghrelin-Like Drug
Increases Growth
Hormone And IGF-1
Ghrelin is a hormone produced
mainly in the stomach and the hypo-
thalamus of the brain that stimulates
growth hormone release and increases
appetite. It also plays a vital role in
learning and producing nitric oxide, a
chemical that helps regulate blood
flow. Growth hormone levels decrease
in middle-aged and older adults, which
contribute to a gradual loss of muscle
mass. A study by Rolf Nass from the
University of Virginia and colleagues
found that older adults (60-81 years
old) who took a ghrelin-like drug (MK-
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
677) for 12 months showed increases
in growth hormone and insulin-like
growth factor (IGF-1). They also expe-
rienced increases in lean mass and
body water, but decreased LDL (the
bad cholesterol). Ghrelin-like drugs
might prevent decreases in growth
hormone and IGF-1 and preserve mus-
cle mass in older adults. (Annals of
Internal Medicine, 149:601-611, 2008)
Psychological
Effects Of
Anabolic Drugs
Drugs such as anabolic
steroids, growth hormone and
insulin used by some athletes
have relatively minor side effects
compared to more recreationally pop-
ular drugs such as alcohol and tobac-
co. While the physical effects of ana-
bolic drugs are well known, the psy-
chological effects are shrouded in
mystery and urban legend.
Researchers from the United
Kingdom led by Peter Evans, in a
review of literature, concluded that
many of the psychological behaviors
of anabolic drug users are pre-exist-
ing. Female steroid users, for exam-
ple, often take the drugs in response
to previous sexual assault or to
increase self-esteem. Psychological
side effects are most common
among anabolic steroid users and
are more severe in athletes who take
higher doses. A slight majority of
steroid users (56 percent) become
more psychologically active and irri-
table when taking the drug and
about 40 percent are somewhat
depressed when going off the drug.
Illustrated by Jerry Beck/www.ironasylum.com
However, growth hormone supple-
ments improve cognitive ability in
younger adults and improve mood,
energy levels and quality of life in
older adults. Most people use these
drugs for cosmetic reasons rather
than to improve athletic perform-
ance, so the psychological effects are
more typically linked to pre-existing
problems with self-esteem and vani-
ty. (Therapeutics and Clinical Risk
Management, 4: 587-597, 2008)
February 2009

RESEARCH
Drugs
Growth Hormone
Supplements
Increase Strength,
Power And
Endurance
Growth hormone levels decline
gradually in middle-aged and older
adults, which cause decreases in
muscle and bone mass, strength,
physical vitality and psychological
health. Growth hormone supple-
ments are increasingly popular for
preventing some of these age-linked
problems. Yet, physicians disagree
on their benefits and risks. Irish
researchers Matthew Widdowson
and James Gibney, using a statistical
technique called meta-analysis, com-
bined the data from 11 large studies
on growth hormone supplementation
involving 268 people. The analysis
showed strong evidence that growth
hormone supplements improved
strength, power and maximal oxygen
consumption (aerobic capacity). The
degree of improvement was not
affected by age or growth hormone
dosage. Combining the results of
well-controlled studies clearly
showed that growth hormone sup-
plements improve physical capacity
in older adults. (Journal of Clinical
Endocrinology Metabolism, 93:4413-
4417, 2008)
Steroid Users
Prone To
Violence
The average person perceives
young anabolic steroid users as vio-
lent and consumed by “roid rage.”
While most studies show that this
psychological profile is largely a
myth, some people exhibit disturbing
and dangerous behavior when taking
these drugs. Researchers from the
University of Florida Department of
Criminology and Criminal Justice
found that steroid users were twice
as likely as nonusers to engage in
violent behavior. They studied nearly
152 MD
7,000 young men and tracked them
for eight years between middle
school and high school. Do anabolic
steroids promote violence? While the
conclusions of the authors might be
true, people who choose to use
steroids might have been more vio-
lent in the first place. Other psycho-
logical studies of anabolic steroid
users found that most had emotional
problems before they used the
drugs. (American Journal of Public
Health, 98: 2185-2187, 2008)
Higher
Testosterone
Doses Increase
Muscle Size And
Strength In Older
Men
Men lose muscle strength and size
as they age. One reason is a decrease
in testosterone levels and increases
in serum hormone binding globulin,
which determine the amount of bio-
logically effective testosterone. Tom
Storer and colleagues from the Boston
University School of Medicine found
that muscle mass and strength
increased in proportion to dose in
older men taking supplemental
testosterone. Men given 300mg per
week of testosterone for 20 weeks
showed greater changes in muscle
mass, leg press strength, power, and
endurance; stair-climbing power, and
speed covering 400 meters than men
taking lower doses of the drug (25, 50
and 125mg per week). Subjects were
given a drug to suppress natural
testosterone secretion before begin-
ning the experiment, so that the rela-
tionship between blood testosterone
levels and changes in strength and
muscle mass could be determined
accurately. The authors concluded
that testosterone supplementation
increased muscle mass, strength and
power but had little effect on physical
function. The changes were propor-
tional to dosage. (Journal American
Geriatrics Society, 56: 1991-1999,
2008)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Long-Term
Effects Of
Anabolic Steroids
Since the 1980s, most anabolic
steroid users have been nonathletes
in their late 20s and early 30s who
take the drugs for cosmetic reasons.
It is now possible to assess the long-
term physical and psychiatric effects
of steroids in some of the older users.
A Harvard University study concluded
that some of these former users show
an increased incidence of cardiovas-
cular disease (hardening of the arter-
ies and heart muscle damage). Some
also exhibit nerve cell damage that
suggests irreversible psychiatric dis-
ease. Early steroid use does not
appear to increase the risk of prostate
cancer. Some of the possible long-
term emotional effects include sub-
stance abuse and personality disor-
ders. Millions of people have used
anabolic steroids since the early
1960s. Yet, there are no large popula-
tion studies demonstrating definite
long-term physical or psychiatric side
effects. Conversely, hundreds of stud-
ies have explored the long-term con-
sequences of alcohol and tobacco
abuse. (Drug and Alcohol
Dependence, 98:1-12, 2008)
MD HAS THE
WINNING FORMULA!
The most cutting-edge,
scientifically-based, no-bull-
shit information on building
muscle and burning fat—
from drugs and supplements
to training, nutrition and
diet—from the top medical
experts and bodybuilding
champions and insiders!
February 2009

RESEARCH
Sex
Prostate
Medication Linked
to Erection
Problems
Propecia (finasteride) is a drug
used to treat enlarged prostate glands
and prostate cancer, which are com-
mon problems in middle-aged and
older men. The drug works by block-
ing the conversion of testosterone to
dehydrotestosterone (DHT). Tulane
University Medical School researchers
found that finasteride caused erection
and ejaculation problems and
decreased sex drive in up to 38 per-
cent of men taking the drug. Sexual
problems tend to occur early during
drug treatment but are less severe
over time. The drug appears to inter-
fere with nitric oxide production— an
important chemical that regulates
blood flow to the penis and blood ves-
sels throughout the body. Because
finasteride interferes with testos-
terone metabolism, it might have neg-
ative effects in bodybuilders trying to
build muscle mass. (Journal Sexual
Medicine, in press; published online
November 2008)
Deep Throat
Cancer
Typical throat cancer patients are
not 70-year-old guys who chew tobac-
co and drink whiskey. Rather, they are
more likely 30-something young men
and women who enjoy oral sex. The
human papillomavirus (HPV), the
number one cause of oral throat can-
cer, is usually transmitted sexually.
The virus attaches to cells to which it
comes in contact and is nearly impos-
sible to destroy by mouthwashes or
oral rinses. Johns Hopkins researchers
reported that HPV-linked throat can-
cers increased by 100 percent in the
last 30 years. They speculated that
while sexual transmission was the
most common method of HPV trans-
mission, it is also possible to get the
virus from infected saliva transmitted
through kissing or sharing drinks or
eating utensils. Also, it only takes
exposure to one infected person to get
162 MD
By Steve Blechman and
Thomas Fahey, EdD
the virus. Fortunately, people can get drugs added transient global amne-
an HPV vaccination, which might pre- sia (brief bouts of amnesia) to the
vent oral cancers in both genders and list of side effects. The drug compa-
cervical cancer in women. (ABC News nies said there was no proven rela-
October 15, 2008) tionship between amnesia and these
products, but the problem occurred
Supermodels often enough to include it on the
warning label. More than 50 million
Make Men Feel men worldwide have used these
Self-Conscious drugs, which have a proven record of
safety and effectiveness.
Guys love to gawk at magazine Nevertheless, the amnesia warning
supermodels such as Elle gives men an excuse not to call her
Macpherson, Heidi Klum, Tyra Banks, the next day. (WebMD Health News
and Christie Brinkley. A University of August 22, 2008)
Missouri study showed that while
these women make our blood boil on Women and
they outside, they create insecurity
and apprehension on the inside. Casual Sex
Department of Communications pro- Most men put a notch on their pis-
fessor Jennifer Aubrey found that tol after a one-night stand, but how
while most men found photos of do women feel? Ann Campbell, from
magazine models sexy and desirable,
the sexy images made them feel
inadequate because they didn’t think
they were good enough to attract
one. The anxiety was greatest after
looking at photos of extremely
attractive male and female couples.
Men were less anxious after looking
at photos showing an extremely
attractive woman with an average-
looking guy. Surprisingly, photos of
unusually attractive and fit men had
little effect on male self-esteem. If
the results of this study are valid,
men should look at magazines featur-
ing ugly women or develop enough
fitness and savoir-faire and earn
enough money to attract supermod-
els. (Human Communication
Research, in press; 2008)
We Did What Last
Night? What’s
Your Name Again?
How many times have you wished
you could forget the woman you bed-
ded the night before? If you took
Viagra, Cialis or Levitra
before sex, your wish may
have come true. The Food
and Drug Administration
announced that the makers
of these erection-promoting
www.musculardevelopment.com February 2009

RESEARCH
Sex
the Psychology Department at
Durham University in England, stud-
ied the morning-after feelings in 1,743
men and women the day after a one-
night stand. Eighty percent of men
but only 54 percent of women felt
good about the experience. Also, men
were much more likely to kiss and tell.
One-night stands increased male self-
esteem and confidence but made
women feel bad about themselves.
The women were particularly con-
cerned about the effect of a one-night
stand on their reputations. The expe-
rience was amplified if the couple had
sex more than one time during the
evening: men felt better and women
felt even worse. Women enjoyed the
experience more when they were ovu-
lating. On a positive note, women did
not necessarily view one-night stands
as preludes to long-term relationships.
(Human Nature, 19: published online
April 2008)
Your Genes May
Make You Come
Prematurely In
Your Jeans
Almost every guy has problems
with premature ejaculation at least
once in his life. For some men, howev-
er, premature ejaculation is a serious
problem that destroys relationships,
causes severe embarrassment and
decreases self-esteem. A Dutch study
from the University of Utrecht showed
that the speed of ejaculation is geneti-
cally determined. Premature ejacula-
tors showed low activity levels of a
brain chemical called serotonin, which
is also linked to sex drive and
appetite. Scientists identified three
variations of a gene that controls ejac-
ulation speed and found a 300 percent
difference in men with the fastest and
slowest genes. Sex therapists blame
premature ejaculation on suppressed
sexuality, inexperience, age, and
insufficient sexual activity. While
these factors might contribute to the
problem, genetics largely determine if
you are too quick on the draw.
(Journal of Sexual Medicine, published
online October 7, 2008)
166 MD
By Steve Blechman and
Thomas Fahey, EdD
Epimedium
Brevicornum
Extract Promotes
Erections
Viagra, Cialis and Levitra improve
erection quality in most men.
Unfortunately, some experience side
effects such as decreased blood pres-
sure, dizziness, visual disturbances,
and priapism (erections that last too
long). Also, the drugs are expensive.
Men are anxious to find herbal substi-
tutes that have fewer side effects and
costs less. Epimedium Brevicornum is
a Chinese herb used for centuries to
promote erections and increase sex
drive. Italian researchers studied
seven different herbal products pur-
ported to improve sexual perform-
ance. Epimedium Brevicornum was
moderately useful, but its effective-
ness increased 80 times after its
chemical structure was modified
slightly. Supplement makers sell a
variety of “sex boosters” that prom-
ise to increase sex drive and the qual-
ity of erections. Some of these can
have cardiovascular side effects and
should be used with caution. (Journal
Natural Products, 71:1513-1517, 2008)
Does Sex
Promote Weight
Gain or Weight
Loss?
Ejaculation during sex causes the
release of a hormone called prolactin,
which increases sexual satisfaction
and decreases sex drive. High pro-
lactin levels cause weight gain, so
some researchers speculate that sex-
ual intercourse makes people fat. Dr.
Stuart Brody from Scotland countered
that the energy cost of sex exceeds
the fat-promoting effects of increased
prolactin. Frequent sexual inter-
course is linked to fewer heart
attacks and less body fat.
Masturbation does not reduce the
risk of heart disease or obesity; so
get as much real sex as you can.
(Medical Hypotheses Journal, 71:812-
813, 2008)
www.musculardevelopment.com February 2009
 fatattack By Dan Gwartney, MD

Ephedrine/Caffeine Combo:
New Study Says
“NOT GUILTY” 11

I
n this fast-paced world, where printed news media is los- than 50 percent of the nation at that time.
ing audience because it is too slow in reporting when However, obesity was just being identified as a signifi-
compared to television outlets, and absolutely stagnant cant condition poised to dramatically affect public health
in comparison to instantaneous release on the Web, head- and the financial welfare of the nation; certain companies
line-grabbing controversies appear and disappear in days, were violating the spirit of DSHEA (Dietary Supplement
even hours. The urgency of more current problems tends to Health and Education Act) by adulterating supplements
displace yesterday’s crises in the minds of the public (and with pharmaceutical drugs; unscrupulous advertising was
programming of the media). Thus, it is of little surprise that tainting the industry’s reputation; and certain companies
people have forgotten the prominence of were marketing ephedra-based products as a party drug to
ephedrine/caffeine-based weight-loss products and the high-risk youth and young adults. Ephedrine was already a
hotly debated allegations of harm that preceded the ban on regulated drug within sports organizations, being placed on
ephedrine, pseudoephedrine and the banned substance list by the NCAA
ephedra (ma huang) from the market. Numerous peer-reviewed in 1997 and prior to that by the IOC/
The following is a somewhat brief
and superficial review of the events that
studies and reviews con- WADA (1994) for its stimulant-based
ergogenic properties. Though relatively
defined that time, acknowledging that a firmed the efficacy of few well-known athletes were sanc-
few sentences do not adequately con-
vey the entirety of related issues.
the ephedrine/caffeine tioned, a small number were banned
from competition. It was during this
Ephedrine-based, over-the-counter combination in causing time that the topic of adulteration (inten-
(OTC) products including herbal
ephedra-based products were being
weight loss, increasing tional or unintentional) in OTC and sup-
plement production was raised as an
purchased in record amounts, as resting energy expendi- element in the athletes’ (largely unsuc-
12
weight-conscious consumers found the
products to be effective in curbing
ture (metabolism) and cessful) appeals of the bans.
As ephedrine and ephedra use
appetite, boosting energy and burning
1
reducing appetite. became increasingly prevalent, and its
calories. Numerous peer-reviewed stud- use/abuse was associated with mood,
ies and reviews confirmed the efficacy of the behavior and health problems, watch groups became right-
ephedrine/caffeine combination in causing weight loss, fully anxious about its presence as an unregulated stimu-
increasing resting energy expenditure (metabolism) and lant accessible to minors. Further, the potential threat of
2-8
reducing appetite. The beta-adrenergic-stimulating nature cardiovascular harm or death was raised by concerned indi-
11
of the products also provided a performance boost to ath- viduals and health professionals. Beta-adrenergic stimu-
letes, increasing its appeal and expanding its market to nor- lants are capable of inducing dangerous elevations in blood
9
mal-weight, active individuals. Unfortunately, the stimulat- pressure or irregular heart rhythms in sensitive individuals
ing effect also appealed to young adults and adolescents or when dosed/consumed in excess of the therapeutic
10
for fighting fatigue and as a party drug. Sales of range. As often happens, once public awareness was
ephedrine-containing products established the ingredient raised, numerous reports were registered in the media and
as the keystone of the top-selling products in the highly public forums. Public health watch agencies released state-
lucrative weight-loss category. Estimates of use are inher- ments calling for a ban of ephedrine-containing products in
13
ently inaccurate, but it is not unreasonable to accept that 33 the interest of the public’s welfare. The well-publicized
percent of young adults had some exposure to such prod- deaths of users of ephedra-containing products, fortified
ucts, given that overweight and obesity was affecting more public support for withdrawing the products from retail

174 MD www.musculardevelopment.com February 2009

fatattack
14
shelves. The level of attention and implied risk in ephedra-
containing products, along with the punitive damages
awarded in civil litigation, caused insurers to raise premi-
ums such that scrupulous manufacturers withdrew
ephedra-containing products from their product line prior
to the formal ban handed down from the U.S. Food & Drug
15
Administration (FDA) in 2004.
In close up statement, available on their website, are
two quotes that would be contested by many who followed
the research and reports of ephedrine-related weight-loss
products. “There is strong scientific evidence of harm asso-
ciated with the use of ephedra products” and, “The agency
found that supplements containing ephedra show little evi-
15
dence of effectiveness, except for short-term weight loss.”
A following comment, “These reactions have been linked to
serious health problems, including heart ailments and
strokes,” serves as the primary reason for the passage of
the 2004 rule that removed ephedra-containing products
from the retail market. Finally, “This final rule will protect
consumers by ensuring that these dangerous products are
removed from the market and never sold,” says FDA
Commissioner Mark B. McClellan, MD, PhD. Clearly, the
FDA is certain that ephedrine and ephedra-alkaloids are
inherently dangerous chemicals that should not be placed
within reach of consumers. Of course, this does not take
into account ephedrine and pseudoephedrine contained
within over-the-counter medicines that treat asthma, nasal
congestion and minor eye irritation. However, as those
products are regulated in most states to be dispensed only
from “behind the pharmacy counter” and only in amounts
less than a defined threshold, the risk of adulteration or
abuse are lessened considerably.
Thus, the existence of ephedrine-containing and pseu-
doephedrine-containing weight-loss products were relegat-
ed to history. Previously (2001), phenylpropanolamine (PPA)
experienced a similarly rapid and controversial withdrawal
from the market, despite the long-standing success of
16
Dexatrim® and like products. A study published in The
New England Journal of Medicine concluded that PPA was
associated with an increased risk of hemorrhagic stroke in
women, causing the FDA to recommend the withdrawal of
17
all PPA-containing products from the retail market. This
move was vigorously debated, as many scientific experts
contested the conclusion and study design of this and a
18
related PPA review. Interestingly, the same issue of the
NEJM contained a preliminary report of 140 cases of
11
adverse events related to ephedrine.
Witch-Hunt Mentality?
The door closed on PPA, ephedrine and pseu-
doephedrine during that brief period. Yet, in the rush to
defend the safety of the public (a noble and justified cause),
were these drugs being subjected to a “witch-hunt” mental-
ity? Were they deemed to be dangerous without conclusive
evidence? The counter-argument can also be made that
they were proclaimed safe without conclusive evidence. Is
it possible that in the interest of securing the nation against
all harm that the FDA erred on the side of caution? Is it pos-
sible there were other influences beyond the pharmaceuti-
176 MD
cal effects of these drugs that increased the urgency of fed-
eral agencies to act?
A recent study published in the American Journal of
Epidemiology provided what is perhaps the most extensive
examination of any association between the use of Letigen
(a prescribed weight-loss drug containing 20mg of
ephedrine and 200mg of caffeine) and adverse cardiovascu-
19
lar events. This review is literally awe-inspiring in the com-
pleteness of its data, reaching a degree that would be liter-
ally unobtainable in the U.S. A brief description of the study
design will reveal why it is appropriate to state that its find-
ings are conclusive.
Denmark is a relatively small country located in the
Scandinavian region of Europe, with a population of less
than 6 million (in comparison, New York City has over 8 mil-
lion residents). In addition to its acclaim as the happiest
country in the world and least corrupt, Denmark has a well-
organized health care system and governmental records
that allowed researchers to track the use, users and health
19
care system utilization relating to Letigen. The tracking and
release of such data in the U.S. is inconceivable due to the
privacy protection regulations, potential civil rights issues,
and liability.
Statistics Denmark provided access to records from the
Danish National Registry of Patients, the Prescription
Database of the Danish Medicines Agency, the Danish
Registry of Death, and the Danish Person Registry. With the
collective information, researchers were able to fully
account for all prescriptions for Letigen during the study
period (1995-2001), medical diagnoses and surgical proce-
dures for all Danish citizens, death reports and migrating
19
habits.
Of the 5.4 million Danes residing in Denmark during that
period, nearly 300,000 filled prescriptions for Letigen
(298,848). The records for those people were extracted, and
additional prescription information was obtained, seeking
evidence of drugs or other appetite suppressants that
might interact with Letigen, including those used in the
treatment of cardiovascular disease, clotting disorders, dia-
betes, arthritis or asthma.
Two different comparisons were made— the first being
the familiar use of matched controls (people of the same
age and general health). In addition to directly comparing
the subjects to controls, the researchers compared the sub-
jects’ health prior to being prescribed Letigen to the period
of exposure to the drug (case-crossover design). Subjects
had to be at least 18, filled his/her first Letigen prescription
during the study period and remained in Denmark for at
least 18 months after being dispensed Letigen. Endpoints
included any case-defining event (heart attack, stroke),
death, emigration, age of 70, cancer, or the end of the study
period. After excluding people who did not meet their crite-
ria, there still remained 257,364 subjects contributing over
1,000,000 person years of observational data.
In that large cohort, 2,316 “case-defining events”
occurred during the seven-year study period, meaning a
subject had a heart attack (839), stroke (946) or died of natu-
19
ral causes outside of a hospital (531). This is obviously the
group of interest, representing the dangers so passionately
www.musculardevelopment.com February 2009
fatattack
spoken of in the FDA’s statement. Though the numbers
seem alarming on first glance, this actually represents a
low incidence rate. By comparison, the U.S. has an annual
20
incidence rate of heart attack of 0.46 percent. Subjects who
experienced an adverse event were more likely to be older
and have pre-existing cardiovascular risks, as determined
by prescriptions for cardiovascular, anti-clotting and dia-
betes drugs. When the relationship between Letigen use
and the adverse event was analyzed, it was discovered that
there was no greater risk during current Letigen use (within
the previous 90 days) as compared to being “off” the drug.
In fact, Letigen use actually had a lower risk of adverse
event in a) deaths outside the hospital, b) women, and c)
19
statin users (a class of cholesterol-lowering drugs).
Interestingly, the greatest risk with Letigen use appeared
to arise within the first 10 days of use (days zero to 10 fol-
19
lowing first prescription). With longer use, the prevalence
of adverse events decreased steadily. This suggests that
during the study period, one or more contraindications
(medical reasons not to prescribe a drug) to Letigen use
were not detected during the physician’s exam prior to pre-
scribing the drug. This does not imply incompetence on the
part of the Danish physicians, as many conditions are not
evident during screening exams, such as aneurysms (weak,
bulged areas in blood vessels that predispose a person to
hemorrhagic stroke); thrombotic disorders (abnormal clot-
ting); and conduction abnormalities (irregular heartbeats).
Even during the introductory phase of Letigen use, there
was no significant increase in risk relating to any of the
study’s endpoints.
No “Substantially
Increased Risk”
The conclusion of the study, following approximately
a quarter-million people for greater than 1,000,000 per-
son-years, was that the use of Letigen (20mg ephedrine
+ 200mg caffeine) as prescribed (one to four times daily),
“was not associated with a substantially increased risk of
19
adverse cardiovascular outcomes in this study.” It is
interesting that the conclusion was stated in that man-
ner, by stating that there was no “substantially increased
risk.” This suggests there may be a hidden risk, but in
fact, if any effect was suggested by the data in the study,
it was that Letigen may actually have provided a statisti-
cally protective effect. Of course, the authors rightly
noted that the findings are not evidence that Letigen was
protective. As Letigen patients were being treated for
weight-management issues and screened for pre-exist-
ing health conditions, they may have been healthier as a
group than the controls. This is called “confounding by
contraindication.” Obviously, those with evident heart
disease, cancer or other conditions would not be pre-
scribed a stimulant-based weight-loss drug.
This study is impressive due to the comprehensive
recording of details, immense number of subjects, follow-
up and completeness. Its findings can be considered con-
clusive within the limitations of the study. As noted earlier,
Denmark is a small country in terms of population and
geography. The findings may not apply to other races or
178 MD
cultures. The ephedrine and caffeine combination was pre-
scribed by a physician, dispensed from a pharmacy, manu-
factured using the Danish equivalent of good manufactur-
ing practices and administered to a population that was
screened for health problems prior to exposure. In contrast,
the U.S. experience involved herbal products sold in an
unsupervised fashion in the retail market.
Why then is there such a discrepancy between the find-
ings in the Danish study and the furor raised about ephedra
products in the U.S.? As mentioned above, ephedrine expo-
sure in the U.S. was very undisciplined and often occurred
in herbal products standardized for ephedrine content.
Though many companies were scrupulous in verifying the
raw material and manufacturing process to guarantee the
amount of ephedrine present per serving, others took the
low road, concerned only about cost/profit and marketed a
loosely controlled product. Herbal ephedra was often con-
sidered to be equivalent to ephedrine, but in fact it is much
different. Ma huang, the herbal source, contains a variety of
alkaloids (a chemical class that includes ephedrine as well
as pseudoephedrine, synephrine and other bioactives). It is
entirely possible that failing to account for the additional
stimulant effect of the chaperone alkaloids could have
exposed consumers to a greater amount of beta-adrenergic
21
stimulation than was anticipated. Obviously, if a different
herb adulterated the product or the capsules were “spiked”
with ephedrine, then the situation becomes even more
complex. Another factor is the American lifestyle…the use
of numerous drugs and supplements makes the possibility
of a drug interaction likely, and the general health of
Americans is poor in comparison to the Danes, as exempli-
fied by the American obesity epidemic.
Recall as well, that nearly every product on the market
included caffeine and other ingredients in addition to the
ephedrine content. This introduced the possibility of an
adverse interaction or misdosing each ingredient. Further,
as caffeine is a cheap additive, it was simple to “spike”
products with caffeine to give the consumer a jittery feel-
ing. Sadly, consumers sought these products out, as they
mistakenly believed they were more effective than appro-
priately dosed products. The inclusion of less well-studied
additives, and their effect on ephedrine/caffeine action or
clearance, increased the potential for an adverse effect.
Yet, despite the extremely liberal use of these products,
reports of adverse effects were relatively rare. Health cen-
ters stated that ephedrine-related complaints were more
common than other OTC products, but recall that these
products were much more popular than other OTC prod-
11,15
ucts. Further, the toxicity of ephedrine/caffeine is immedi-
ate and easily sensed (nervousness, rapid heart rate,
tremor, sleep or mood disturbance). Obviously, a properly
dosed pharmaceutical alternative, similar to Letigen, would
alleviate many of these problems.
It is interesting that ephedrine, pseudoephedrine and
PPA have been labeled as being high-risk drugs due to their
cardiovascular effects, and the chronic (long-term) use
forms have been pulled from the shelves. However, the
greatest risk reported in the Danish study occurs during
acute use, in naïve subjects. This is the scenario that would
www.musculardevelopment.com February 2009
fatattack
be faced in the cough and cold products that are still avail-
able on the market. Add on the sudden increase in blood
pressure that occurs during coughing or sneezing, and it
makes it more alarming to see those products remain, as
opposed to chronic-use products.
Science does not appear to agree with the political pun-
dits who have judged ephedrine/caffeine and found it to be
guilty of causing public harm. It is the nature of American
politics to react rather than respond, and when public con-
cern was adequately raised, the verdict was decided. Is it
possible, though, that ephedrine/caffeine was a “fall guy?”
Many people have pointed fingers at conspiratorial theo-
ries— some with merit, others being more dubious.
A maxim used in criminal investigation is cui bono (who
benefits). Who would benefit from removing a safe and
effective weight-loss product from the market? It is certainly
not the overweight individual seeking to lose weight with-
out the expense, inconvenience and risk (as has been
shown with fen-phen, rimonabant and other pharmaceuti-
cal drugs) of needing to visit a physician’s clinic and obtain
a prescription. It is certainly not the athlete (not competing
in an organization that bans ephedrine) looking for a
(assumably) safe and effective ergogenic. It is certainly not
society who bears the financial burden of treating obesity
and obesity-related conditions.
Who then? Accusing fingers point at big pharma. The
pharmaceutical industry takes the brunt of much of
America’s ire…necessary drug therapy is often prohibitively
expensive, especially for noninsured people; quality-of-life
drugs are not developed or are restricted either by legisla-
tion or physician resistance; allegations of bribes, inappro-
priate influence with the FDA, and numerous FDA-approved
drugs causing harm or death have eroded public confi-
dence in the pharmaceutical industry. Yet, it is clear that any
pharmaceutical company that could produce a cost-effec-
tive weight-management drug or drug combination would
make billions of dollars. The only barrier to herding the
American obese to questionably effective and marginally
tolerated drugs such as alli® was the presence of the block-
buster brand Dexatrim® (PPA) and the many
ephedrine/caffeine products which were providing con-
sumers with subjective benefit and measurable weight
loss. When ephedrine and PPA were removed from the
market, the marketing potential for any effective OTC
weight-loss product or prescription product escalated dra-
matically. Sadly, such a product has not been introduced
since that time.
Another possibility spoken of more quietly in nonscien
tific circles is a serious social issue. Methamphetamine is a
stimulant-class drug. Historically, it was trafficked by biker
gangs and other elements that operate on the fringe of soci-
ety. Though similar in effect to cocaine, it was much cheaper
and referred to as “trailer park coke,” in addition to other
slang terms (meth, crystal, crank, etc.), as most users were
white and lower income. However, as enforcement against
cocaine gained some degree of success, drug-seeking indi-
viduals discovered methamphetamine whose supplies were
initially unhampered. As the numbers of methamphetamine
users rose and its effects touched “middle-class America,”
180 MD
enforcement turned its eye on that problem.
It was quickly discovered that methamphetamine distri-
bution was going to be more difficult to control, as it could
be synthesized in crude “bathtub” labs and the intermedi-
ate used in production was easily obtained at the local
health store, truck stop, pharmacy or over the Internet. That
intermediate is ephedrine (pseudoephedrine can also be
22
used). It is suggested that the real danger involving OTC
ephedrine had little to do with ephedrine-based drug reac-
tions, but rather with its use in the cottage-industry meth
labs hidden in garages, sheds, trailers and basements
throughout America. Unfortunately, the easy answer for
enforcement agencies appears to have been to close access
23,24
(legitimate and illegitimate) to ephedrine. However, as
people living in rural areas know, methamphetamine use
continues to be a problem; much of the ephedrine used by
larger, better organized gangs in production crosses the
25
border illegally from Mexico.
The Danish study uncovers new evidence that demands
an appeal of the status of ephedrine/caffeine for weight
loss. The need for an affordable, convenient, safe and effec-
tive weight-loss product remains as the current options are
all lacking. Perhaps the Danish model would be best, to
make a Letigen-like drug, available only by prescription to
minimize the risks of diversion to methamphetamine pro-
duction, abuse and use by people with clinically evident
contraindications. Further, educating the consumer to be
aware of signs of toxicity or adverse effects, particularly
during the first month of use, is critical to minimize the
potential for harm.
Ephedrine/caffeine has been tried and found guilty of
harm by a zealous FDA in the court of public opinion. One
very important comment from the Danish study
deserves to be boldly acknowledged. As suggested by
the Danish authors in their published study, most
“evidence” of adverse effects associated with
ephedrine/caffeine use appears to be based on sponta-
neous reports, and does not withstand scientific scrutiny.
Much like eyewitness testimony that condemns an inno-
cent man, whose innocence is later proven through DNA
analysis of the evidence, this study calls for a re-assess-
ment of ephedrine/caffeine for weight management. Case
reports involving hundreds, even thousands of ephedrine
users are statistically (not emotionally) meaningless due to
the huge number of users in the U.S. and abroad. The new
evidence uncovered by a “Dream Team” of scientists, and
data in the country of Denmark, suggests that an innocent
sits on death row. Hopefully, some avenue of appeal will be
made available to reevaluate this case. 
References:
1. Blanck HM, Khan LK, et al. Use of nonprescription weight loss prod-
ucts: results from a multistate survey. JAMA, 2001 Aug 22-29;286(8):930-5.
2. Malchow-Moller A, Larsen S, et al. Ephedrine as an anorectic: the
story of the ‘Elsinore pill’. Int J Obes, 1981;5(2):183-7.
3. Dulloo AG, Miller DS. Ephedrine, caffeine and aspirin: “over-the-
counter” drugs that interact to stimulate thermogenesis in the obese.
Nutrition, 1989 Jan-Feb;5(1):7-9.
4. Krieger DR, Daly PA, et al. Ephedrine, caffeine and aspirin promote
weight loss in obese subjects. Trans Assoc Am Physicians, 1990;103:307-
12.
www.musculardevelopment.com February 2009
fatattack
5. Astrup A, Breum L, et al. The effect and safety of an
ephedrine/caffeine compound compared to ephedrine, caffeine and
placebo in obese subjects on an energy-restricted diet. A double blind
trial. Int J Obes Relat Metab Disord, 1992 Apr;16(4):269-77.
6. Toubro S, Astrup AV, et al. Safety and efficacy of long-term treat-
ment with ephedrine, caffeine and an ephedrine/caffeine mixture. Int J
Obes Relat Metab Disord, 1993 Feb;17 Suppl 1:S69-72.
7. Daly PA, Krieger DR, et al. Ephedrine, caffeine and aspirin: safety
and efficacy for treatment of human obesity. Int J Obes Relat Metab
Disord, 1993 Feb;17 Suppl 1:S73-8.
8. Breum L, Pedersen JK, et al. Comparison of an ephedrine/caffeine
combination and dexfenfluramine in the treatment of obesity. A double-
blind multi-centre trial in general practice. Int J Obes Relat Metab Disord,
1994 Feb;18(2):99-103.
9. Magkos F, Kavouras SA. Caffeine and ephedrine: physiological,
metabolic and performance-enhancing effects. Sports Med,
2004;34(13):871-89.
10. Dennehey CE, Tsourounis C, et al. Evaluation of herbal dietary
supplements marketed on the internet for recreational use. Ann
Pharmacother, 2005 Oct;39(10):1634-9.
11. Haller CA, Benowitz NL. Adverse cardiovascular and central nerv-
ous system events associated with dietary supplements containing
ephedra alkaloids. N Engl J Med, 2000;343(25):1833-8.
12. Baylis A, Cameron-Smith D, et al. Inadvertent doping through
supplement use by athletes: assessment and management of the risk in
Australia. Int J Sport Nutr Exerc Metab, 2001 Sep;11(3):365-83.
13. Andraws R, Chawla P, et al. Cardiovascular effects of ephedra
alkaloids: a comprehensive review. Prog Cardiovasc Dis, 2005 Jan-
Feb;47(4):217-25.
14. Chass M. BASEBALL; Pitcher’s Autopsy Lists Ephedra as One
Factor. The New York Times, March 14, 2003.
15. Rados C. Ephedra Ban: No Shortage of Reasons. FDA Consumer
Magazine 2004 March-April. Available at
http://www.fda.gov/FDAC/features/2004/204_ephedra.html, accessed
182 MD
November 13, 2008.
16. Center for Drug Evaluation and Research. FDA Letter to
Manufacturers of Drug Products Containing Phenylpropanolamine (PPA).
U.S. Food and Drug Administration • Center for Drug Evaluation and
Research. Available at
http://www.fda.gov/cder/drug/infopage/ppa/ppaltr.htm, accessed
November 13, 2008.
17. Kernan WM, Viscoli CM, et al. Phenylpropanolamine and the risk
of hemorrhagic stroke. N Engl J Med, 2000 Dec 21;343(25):1826-32.
18. Stier BG, Hennekens CH. Phenylpropanolamine and hemorrhagic
stroke in the Hemorrhagic Stroke Project: a reappraisal in the context of
science, the Food and Drug Administration, and the law. Ann Epidemiol,
2006 Jan;16(1):49-52.
19. Hallas J, Bjerrum L, et al. Use of a prescribed ephedrine/caffeine
combination and the risk of serious cardiovascular events: a registry-
based case-crossover study. Am J Epidemiol, 2008 Oct 15;168(8):966-73.
20. American Heart Association. Heart Attack and Angina Statistics.
Available at www.americanheart.org/presenter.jhtml?identifier=4591,
accessed November 13, 2008.
21. Haller CA, Duan M, et al. Concentrations of ephedra alkaloids and
caffeine in commercial dietary supplements. J Anal Toxicol, 2004
Apr;28(3):145-51.
22. Cunningham JK, Liu LM. Impacts of federal precursor chemical
regulations on methamphetamine arrests. Addiction, 2005
Apr;100(4):479-88.
23. Eccles R. Substitution of phenylephrine for pseudoephedrine as a
nasal decongestant. An illogical way to control methamphetamine
abuse. Br J Clin Pharmacol, 2007 Jan;63(1):10-4.
24. Cunningham JK, Liu LM. Impact of methamphetamine precursor
chemical legislation, a suppression policy, on the demand for drug treat-
ment. Soc Sci Med, 2008 Apr;66(7):1463-73.
25. Topolski JM. Epidemiology of methamphetamine abuse in
Missouri. Mo Med, 2007 Jan-Feb;104(1):82-8.
www.musculardevelopment.com February 2009
 Future
Pharmacy
By Douglas S. Kalman, PhD, RD, FACN
Herbs:
They Do A Body Good
Is
there a month or an issue of this magazine that goes
by in which you don’t learn something new or
applicable to your goals? Often, the “bodybuilding”
industry is ahead of science in terms of lifting strategies,
nutrition plans and the like. However, the growth of
strength science and sports has led to what may just be the
greatest explosion of knowledge in training, and in particu-
lar, with applied training. More and more, regular folk
understand the importance of balance training, gait analy-
sis, core training and weightlifting in general.
Bodybuilders, while they may work on the aesthetic
aspects of their physique, also utilize advanced training
techniques that can be useful for personal gains as well.
Thus, developing the body not only encompasses the phys-
ical, but also the mind via education and your men-
tal/psychological outlook on life. Part of the goal of this
monthly column is to provide you with nutritional ideas,
leads, product reviews or other useful information for all
matters of self-improvement.
Exercise In A Pill?
Right now, scientists with Sirtris Pharmaceuticals
(recently acquired by GlaxoSmithKline) are excited about
their compound only now known as “SRT-1720.” You see,
SRT-1720 is a pharmaceutical, powered-up version of the
1
natural-occurring molecule known as resveratrol.
Resveratrol is a polyphenolic compound that occurs in
grapes (red wine is a source) and in other foods (though in
a smaller amount than found in grapes, grape seeds and
the skins). Resveratrol itself affects the SIRT gene (protein).
Enhancing SIRT1 activity has been found at least so far in
animals to increase exercise performance and to also
increase fat burning at rest.
In the most recent study, the higher doses of SRT-1720
tested were found to increase exercise endurance (of the
animals) by twofold. This exercise-enhancing effect is cou-
pled with the positive effects SRT-1720 (and perhaps a high
dose-purified resveratrol product; however, no natural
products were evaluated in this current study). The
184 MD
researchers also noted that high doses of SRT-1720 seemed
to impact or activate a cellular marker (enzyme) known as
AMPK. AMPK regulates the utilization of sugar (glucose oxi-
dation) as well as the metabolism of fatty acids. It is further
believed that derivatives of this compound may work just
as well or better at lower doses. As an aside, there is pub-
lished data regarding resveratrol that when combined with
another nutritional agent (one that is common as a spice), it
has fat-burning/weight-loss effects. Sirtris Pharmaceuticals
is a company to follow, as they may develop both products.
Other Herbs Of Interest
Many supplement users utilize botanicals to bolster their
daily nutrition, however there are still many yet to be
explored, exploited or plain ole just used here on this side
of the pond. Since heavy lifting and many other parts of the
bodybuilding lifestyle affect “inflammatory” markers, we
also need to consider nutritional strategies for long-term
health. Shamans in Australia are actively researching the
following botanicals for their vast anti-inflammatory effects:
German chamomile (Matricaria recutita); purple cone-
flower; small Galanga (Alpinia officinarum); ginko; cat’s
claw (Uncaria tomentosa); witch hazel (Hamamelis virgini-
ana); Devil’s claw (Harpagophytum procumbes); Gotu Kola
(Centella asiatica) and Lapacho (Tecoma curialis). Other
botanicals of interest include Calamus (Acorus calamus);
Passiflora (Passiflora incarnate); and Skullcap (Scutellaria).
All of these are used for such things as joint pains, general
anti-inflammarory and immuno-support. Watch for some of
these ingredients to find their way into natural products
stateside (i.e., joint products).
ILLUSTRATION BY LYMAN DALLY
As you can tell by visiting any health food store or by
driving a car, superfruits are popular. These come as fruits,
juice blends (i.e., Purple™, MonaVie™, etc.) and in supple-
ments, as well as “extras” that you can add to smoothies.
These fruits are rich in antioxidants and appear to have
2
anti-inflammatory properties. Some newer ones to watch
for include Gomphrena (Gomphrena globosa), Ureun (Bixa
orellana) and Bearberry (Arctostaphylos uva-ursi).
www.musculardevelopment.com February 2009
Future Pharmacy
Additional herbals of interest in this area of “detoxification,
anti-stress” include Carqueja (Baccharis trimera), grapevine
(Vitis vinifera) and the West Indian cherry (Malpighia). I
would expect that these natural food products will also be
of consumer interest before long for their broad health-sup-
portive effects. Expect to see at least some of these in prod-
ucts that are commonly used before long.
As an aside, for those of you wondering what herbs
may be coming into the weight-loss arena next, there is
scant research and a buzz on Ortosifone, also known as
Orthosiphon aristata. This botanical is commonly found
mainly throughout South East Asia and tropical Australia. It
is known as pokok misai kucing in Malay. It is believed to
have antiallergic, antihypertensive, anti-inflammatory and
diuretic properties. More recently, this product has been
3
found to have anti-diabetes properties. Other ingredients to
watch include “Cogent db” (a finished product with decent
data for its effects on blood sugar regulation, made by
Cybele Herbal Laboratories, Kerala, India). The product is a
specific blend of nine herbals with a consistent effect, one
that is useful to anyone fighting with weight or blood sugar-
4,5
control issues.
An additional “eastern” treatment for fertility issues in
women is also having some effect on the weight-loss mar-
ket. This herbal product is known as Tian Gui and is popular
traditional Chinese medicine. A recent study detailed that in
addition to its “fertility” effects in women, it also had a con-
comitant effect in reducing (significantly reducing) body-
weight. Thus, there is a growing buzz in examining Tian Gui
6
as a weight-loss aid. For those of you who live near an
active Asian community or marketplace, this is a TCM prod-
uct that may be worth looking into.
For those of you who do not have the ability to go to an
international food market or travel to the far east, a new
study has demonstrated that the Juniper chinensis extract
is associated with an anti-obesity (fat loss or prevention)
effect when ingested (so far, just in animals). Juniper chi-
nensis is rich in flavones, lignans and essential oils, with di
and norditerpenes along with having anti-carcinogenic
7
effects and other health-promoting effects. The type of
extract used is known as a “hot water extract” and this
method left what the researchers believe to be the
strongest Juniper chinensis product. The concentration of
pure extract to total product appears to be about a 4 per-
cent bulk product. This means that mass production should
not be an issue if the studies continue to confirm a weight-
management effect. Therefore, if the animal studies are
borne out, this too will become a popular weight-manage-
ment product.
Anabolics?
I do not think that there is a soul who would not want to
maximize his anabolic state or effect of exercise.
Unfortunately, sometimes life makes it so that you do not
always have the choices to make. If you happen to be a
man and at least 18 years of age, the pharmaceutical indus-
try may just have the “T” that you are looking for. It is typi-
cally believed that low libido, lack of energy and loss of
motivation may all be signs or symptoms of low testos-
186 MD
terone. A simple blood or saliva test can determine if you
have low testosterone (not compared to your own physiol-
ogy but to lab normals), if your number is in a certain sec-
tor of lab values; then you can get treatment with replace-
ment or supplemental testosterone.
An easier and still legal method of obtaining supervised
testosterone is by entering a clinical trial. A clinical trial is a
study to evaluate if a product or method has utility. In other
words: does the intervention work? If you believe that you
have low or sub par testosterone, AdvanceMed Research in
the Northern New Jersey (Lawrenceville) area is seeking
men to evaluate a new anabolic.
Some overweight men (and especially those who are
overweight, obese and diabetic) suffer from reduced
growth hormone and/or testosterone levels. It is estimated
that 50 percent of men with type 2 diabetes have low
testosterone levels and do not even know it. Thus, their
quality of life suffers for no reason whatsoever. Harvard
Medical School and Massachusetts Institute of Technology
(MIT) have joined up to examine the phenomena of “belly
fat” and low GH levels. If you believe or think that your
extra weight is due to a hormonal issue, you may want to
contact David Mun at MIT for a free evaluation
(dmun@partners.org). Off topic, but for those of you with
an interest in the long-acting injectable testosterone brand-
ed as Nebido…it seems that it is very easy to get or obtain
in Moscow, Russia.
Lastly, as sort of related to testosterone, some men have
a problem with…how do you say it? Finishing faster than
what they would like. Yes, some men suffer from premature
ejaculation (PE). Typically, a physician can prescribe a low-
®
level, selective serotonin reuptake inhibitor such as Paxil to
increase pleasure time. Some physicians send the patient
to a psychologist or tell the person to use numbing creams
to deaden the pleasure sensation and delay gratification.
Now Radiant Research of St. Louis is investigating a new
intervention for “PE” and this drug appears only to be
8
known as oral UK-390,957 and it is made by Pfizer. Yes,
another company is evaluating if giving testosterone cream
plus Viagra (or generic) would have a synergistic effect bet-
ter than either alone for men with PE. I believe that Indevus
Pharmaceuticals is sponsoring the trial. The study is under
the general direction of Dr. Bhasin at Boston University
Medical Center (call 617-638-8616 if interested). 
References:
1. November 5, 2008. Cell Press (www.cellpress.com) “Drug mimics
low-cal diet to ward off weight gain, boost running endurance.”
2. Shaman Australia Communications (accessed 11-7-08)
3.www.cababstractsplus.org/google/abstract.asp?AcNo=20043156862
4. Comparative Biochemistry and Physiology, Part C: Toxicology &
Pharmacology Volume 131, Issue 1, January 2002, Pages 19-25.
5. Diabetes, Obesity & Metabolism, 5(3):156-162, May 2003.
6. Advances in Gynecological Endocrinology: The Proceedings of the
Plenary Sessions of the 8th World Congress of Gynecological
Endocrinology, Florence, Italy, December 2000. By Italy World Congress
of Gynecological Endocrinology 2000 Florence, Andrea R. Genazzani, F.
Petraglia, P. G. Artini. Published by Taylor & Francis, 2002; Page 67-78.
7. Biol Pharm Bull, 2008;31(7):1415-1421.
8. www.radiantresearch.com
www.musculardevelopment.com February 2009
 Supplement
Performance
Supplements Are Another
Excellent Training Tool!
Training Tools
One of the common criticisms
against dietary supplement use for
sports is that it may confer an advan-
tage over the competition. Well, oh
geez; isn’t that the point? To get a com-
petitive advantage? Organizations like
the NCAA and IOC try to “legislate” this
idea of promoting a “level playing field”
when in fact athletes are ALWAYS seek-
ing advantages over their competitors.
Whether it is getting the best coaches,
trainers, strength coaches, sports nutri-
tionists, etc.— the goal is to win! Not
wallow in mediocrity with all the mid-
dle-of-pack losers. Sports supplements
are just one of many tools athletes
should use to optimize their perfor-
mance. My column will always give you
the latest, the best, and the most practi-
cal advice on supplements.
CHO Plus Protein
Hydrolysate
Protein hydrolysates is made from
whole protein (e.g., whey, casein) and
basically consist of smaller peptides (di-,
tri-peptides, etc.) and amino acids after
hydrolysis of the whole protein.
Hydrolysate forms seem to work quite
well and perhaps better than whole pro-
teins.This study examined the effect of
carbohydrate and protein hydrolysate
ingestion on whole-body and muscle
protein synthesis during a combined
endurance and resistance exercise ses-
sion and subsequent overnight recovery.
Twenty healthy men were studied in
the evening after consuming a standard-
ized diet throughout the day. Subjects
participated in a 2-hour exercise ses-
sion, during which beverages containing
188 MD
both carbohydrate (0.15g per kg body-
weight per hour) and a protein
hydrolysate (same dose as carbs) (C+P)
or water only were ingested. If you’re
doing the math, that’s about 13.6 grams
of carbs and 13.6 grams of protein
hydrolysate for a 200-pound individual
consumed each hour. Participants then
consumed two additional beverages
during early recovery and remained
overnight at the hospital for observation
and testing. During exercise, whole-
body and muscle protein synthesis rates
increased by 29 percent and 48 percent,
with protein and carbohydrate co-inges-
tion. During subsequent overnight
recovery, whole-body protein synthesis
was 19 percent greater in the C+P group
than in the W group. However, mean
muscle protein synthesis rates during 9
hours of overnight recovery did not dif-
fer between groups.
We conclude that even in a fed state,
protein and carbohydrate supplementa-
tion stimulates muscle protein synthesis
during exercise. Ingestion of protein
with carbohydrate during and immedi-
ately after exercise improves whole-
body protein synthesis, but does not
further augment muscle protein synthe-
sis rates during 9 hours of subsequent
1
overnight recovery.
There are some important lessons
here. For one, consuming carbs plus a
protein hydrolysate has anabolic effects,
even in the fed state. Secondly, a 50/50
ratio of carbs-to-protein seems to work
quite well. But thirdly, the anabolic
effect does NOT persist for 9 hours.
Perhaps a slower protein might have
done the trick if it were the last protein
meal of the day…
www.musculardevelopment.com February 2009
By Jose Antonio, PhD
Carbs Alone
Won’t Cut It!
Another study investigated the effect
of protein co-ingestion with carbohydrate
on muscle protein synthesis during
weight training. Ten healthy males partici-
pated in two experiments in which they
ingested either carbohydrate or carbohy-
drate with protein during a 2-hour resis-
tance exercise session. Subjects received
a bolus of test drink before and every 15
minutes during exercise, providing
~13.5g carbohydrate (for a 200-pound
person) alone or with protein (same
dose). Protein co-ingestion lowered
whole-body protein breakdown rates by
8.4 percent compared with the ingestion
of carbohydrate alone, and augmented
protein oxidation and synthesis rates by
77 percent and 33 percent, respectively.
Thus, even in a fed state, protein co-
ingestion stimulates whole body and
muscle protein synthesis rates during
2
resistance-type exercise. And consuming
just carbs alone won’t cut it!
Lessen Muscle
Damage
Heavy weight training, especially if
you emphasize the eccentric or negative
contraction, leads to exercise-induced
muscle damage (EIMD); this in turn leads
to the degradation of protein structures
within the muscle. This may subsequent-
ly lead to decrements in muscle perfor-
mance and increases in intramuscular
enzymes and delayed-onset muscle sore-
ness (DOMS). But if you can recover
quicker, then you’ll get back to the gym
feeling better and ready to pack on slabs
of meat after performaning a ball-busting
workout! Milk, which provides protein
supplementperformance
and carbohydrate (CHO), may lead to a
drop in protein breakdown and (or) an
increase in protein synthesis that would
limit the consequential effects of EIMD.
In this study, four independent groups
of six healthy males consumed water
(CON), CHO sports drink, milk-based
CHO-P or milk (M), post EIMD. What did
they find? Peak torque (dominant) was
significantly higher 48 hours after CHO-P,
compared with CHO and CON, and M
compared with CHO. Total work of the set
(dominant) was significantly higher 48
hours after CHO-P and M, compared with
CHO and CON. CK, an indicator of mus-
cle damage, was significantly lower 48
hours after CHO-P and M compared with
CHO. Thus, two days post-exercise, milk
and milk-based protein-CHO supplemen-
tation resulted in less muscle damage
3
and better recovery of muscle function.
The next step is to see if certain proteins
do this job better than others.
Prunus Mume
Yeah, I can’t pronounce it either. It
sounds an awful lot like prunes.
Needless to say, this stuff is interesting.
Prunus mume is also known as Chinese
plum or Japanese apricot. In this study,
scientists looked at the effects of Prunus
mume extract on exercise-induced
fatigue recovery in a trained rat model.
Male rats were raised either on a control
diet (EC) or on diets supplemented with
0.15 percent (0.15EP), 0.3 percent (0.3EP),
or 0.9 percent (0.9EP) Prunus mume
extract for four weeks.They then did
some exercise testing of these little
rodents. Compared to that in EC (control)
rats, serum lactate levels were signifi-
cantly lower in rats fed 0.15 percent or
higher levels of Prunus mume extract.
Dietary supplementation with the Prunus
mume extract significantly elevated
hepatic and muscle glycogen concentra-
tions of the rats after the exercise. Prunus
mume extract significantly reduced lac-
tate dehydrogenase activity and
increased citrate synthase activity in the
skeletal muscles of the rats immediately
after the exercise loading.
What does all this metabolic mish-
mash mean? Well, taken together, these
results indicate that the Prunus mume
extract administered during endurance
exercise training may enhance the oxida-
tive capacity of skeletal muscle and may
190 MD
help promote the use of fat as a fuel dur-
4
ing exercise. So, there you have it:
Chinese plum helps you burn fat.The
extract does, anyhow.
Artichoke Leaf
Extract And
Coccinia Indica
And Position
Stand By ISSN
What happens when you give arti-
choke leaf extract to competitive rowers?
This study involved 22 members of the
Polish rowing team, who were randomly
assigned to a supplemented group
receiving one gelatin capsule containing
400mg of artichoke leaf extract three
times a day for five weeks, or a placebo
group. At the beginning and end of the
study, participants performed a 2,000-
meter maximal test on a rowing ergome-
ter. They also measured the antioxidant
ability of artichoke leaf extract.They dis-
covered that consuming artichoke leaf
extract, a natural vegetable preparation
of high antioxidant potential, resulted in
higher plasma TAC (total antioxidant
capacity) than placebo in competitive
5
rowers subjected to strenuous training.
Another plant, Coccinia indica (syn-
onym Coccinia cordifolia), is an herb
found in India and has been used in tra-
ditional treatment of diabetes. However,
carefully controlled studies of its efficacy
are lacking. Recently, it was found that
that Coccinia cordifolia extract has a
potential hypoglycemic action in patients
6
with mild diabetes. What might occur if
you combine Coccinia with carbs and
amino acids? Would it possibly enhance
the uptake of these nutrients?
And in late-breaking news, the
International Society of Sports Nutrition
(ISSN) has released the latest scientific
position stand on nutrient timing. Suffice
it to say that nutrient timing is probably
the single nutrition strategy that pretty
much EVERY athlete should implement.
To not implement nutrient timing would
be sheer folly! Basically, some of the
highlights of the position stand include:
1) Ingesting CHO alone or in combination
with PRO during resistance exercise
increases muscle glycogen, offsets mus-
cle damage and facilitates greater train-
ing adaptations after either acute or pro-
longed periods of supplementation with
resistance training. 2)The post-exercise
www.musculardevelopment.com February 2009
ingestion (immediately to 3 hours post)
of amino acids, primarily essential amino
acids, has been shown to stimulate
robust increases in muscle protein syn-
thesis, while the addition of CHO may
stimulate even greater levels of protein
synthesis. Additionally, pre-exercise con-
sumption of a CHO + PRO supplement
may result in peak levels of protein syn-
thesis. 3) During consistent, prolonged
resistance training, post-exercise con-
sumption of varying doses of CHO + PRO
supplements in varying dosages have
been shown to stimulate improvements
in strength and body composition when
compared to control or placebo condi-
tions. And 4) the addition of creatine (Cr)
(0.1 g Cr/kg/day) to a CHO + PRO supple-
ment may facilitate even greater adapta-
tions to resistance training. n
Jose Antonio, PhD, is vice president of
the National Strength and Conditioning
Association. He has a PhD in muscle
physiology and is chief executive of the
International Society of Sports Nutrition.
References:
1. Beelen M, Tieland M, Gijsen AP, et al.
Coingestion of carbohydrate and protein
hydrolysate stimulates muscle protein synthe-
sis during exercise in young men, with no fur-
ther increase during subsequent overnight
recovery. J Nutr, Nov 2008;138(11):2198-2204.
2. Beelen M, Koopman R, Gijsen AP, et al.
Protein coingestion stimulates muscle protein
synthesis during resistance-type exercise. Am
J Physiol Endocrinol Metab, Jul
2008;295(1):E70-77.
3. Cockburn E, Hayes PR, French DN,
Stevenson E, St Clair Gibson A. Acute milk-
based protein-CHO supplementation attenu-
ates exercise-induced muscle damage. Appl
Physiol Nutr Metab, Aug 2008;33(4):775-783.
4. Kim S, Park SH, Lee HN, Park T. Prunus
mume extract ameliorates exercise-induced
fatigue in trained rats. J Med Food, Sep
2008;11(3):460-468.
5. Skarpanska-Stejnborn A, Pilaczynska-
Szczesniak L, Basta P, Deskur-Smielcka E,
Horoszkiewicz-Hassan M. The influence of sup-
plementation with artichoke (Cynara scolymus
L.) extract on selected redox parameters in
rowers. Int J Sport Nutr Exerc Metab, Jun
2008;18(3):313-327.
6. Kuriyan R, Rajendran R, Bantwal G,
Kurpad AV. Effect of supplementation of
Coccinia cordifolia extract on newly detected
diabetic patients. Diabetes Care, Feb
2008;31(2):216-220.
7. Kerksick C, Harvey T, Stout J, et al.
International Society of Sports Nutrition posi-
tion stand: Nutrient timing. J Int Soc Sports
Nutr, 2008;5:17.
Sports Supplement
Product Review
MITOTROPIN:
et’s face it, fat burners are dead! Different labels… same
ingredients! Caffeine, synephrine, green tea and yohim-
bie are really nothing new. It’s time for a new class of
compounds with unrivaled power that can deliver a total
reconfiguration of your body’s composition in just a single
box. MITOTROPIN™ from Gaspari Nutrition is not another
“HARDCORE” or “EXTREME” fat burner that is loaded with
stimulants. MITOTROPIN™ is the first fat burner that stim-
ulates fat burning via two mechanisms: direct and indirect
192 MD
By Robbie Durand, MA
fat burning. The indirect mechanisms of fat loss of
MITOTROPIN™ cause you to consume fewer calories
by reducing appetite, cravings for carbohydrates and
elevating mood. Direct mechanisms would be methods
that increase thermogenesis (calorie burning) and
cause your body to burn more calories by increasing
uncoupling proteins. If you are not familiar with uncou-
pling agents, in sum, they increase metabolic rate and
increase thermogenesis. Thermogenesis is a term that
www.musculardevelopment.com February 2009
Sports Supplement Product Review
describes generation, or production of heat. Hibernating
mammals stay warm during the winter months despite
inactivity by increasing thermogenesis and utilizing
stored fat. Hibernating animals enhance fat utilization by
1
increasing mitochondrial uncoupling proteins (UCP).
Infants have abundant supplies of uncoupling proteins,
which is why they feel “warm” most of the time, but
mysteriously as we age, uncoupling proteins are dimin-
ished. Researchers are currently working on new and
novel methods to “turn on” uncoupling proteins.
Previous research has found that obese people express
2
low levels of uncoupling proteins in their muscles.
Research has also shown that low levels of uncoupling
proteins expressed in skeletal muscle and adipose tissue
3, 4
is directly linked to Metabolic Syndrome and diabetes.
MITOTROPIN™ is the first supplement to turn on
uncoupling proteins!

MITOTROPIN™ allows you to burn calories, even

when you’re not exercising, by enhancing uncoupling
proteins. Pharmaceutical companies have been search-
ing for years for a safe, designer uncoupling protein;
they can’t patent natural ingredients that have been
shown to increase uncoupling proteins, so they are
searching for designer uncoupling proteins.
MITOTROPIN™ is protected by a United State pending
patent (Pub. App. No. 20070190187) and is the only natur-
al uncoupling agent that is both safe to use in humans
and available to use in a sports nutrition product.

MITOTROPIN™ allows
you to burn calories,
even when you’re not
exercising, by enhancing
uncoupling proteins.
Mitotropin™ Uncoupling
Complex:
(FUCOXANTHIN, 3,3’-DIIODOTHYRONINE and 3,5-
DIIODOTHYRONINE, KAEMPHEROL and CAPSIATE)
Fucoxanthin is a brown seaweed extract that has
been shown to increase UCP-1, which is an uncoupling
protein found in white adipose tissue. UCP-1, which
regulates the activity of a key gene responsible for
maintaining the body’s temperature, is found in
white adipose tissue, or visceral fat. When UCPs
are increased, you may feel a warm sensation all
over, indicative of increased thermogenesis. In
2006, Japanese researchers studied the effects of
fucoxanthin on more than 200 laboratory animals.
The Japanese study found fucoxanthin effective in
reducing body fat by stimulating the UCP-1 protein,
which caused stored fat to break down. In tests on

194 MD www.musculardevelopment.com February 2009

Sports Supplement Product Review
the laboratory animals, fucoxanthin resulted in a 5 per-
5
cent to 10 percent reduction in weight. In addition to its
potent fat-burning properties, fucoxanthin is also a
6, 7
potent antioxidant.
3,3’-DIIODOTHYRONINE and 3,5-DIIODOTHYRONINE
are T3 metabolites, which have clinically been shown to
8
raise resting metabolic rate. By manipulating the influx
of nutrients into the “cellular powerhouse,” you then turn
the mitochondria into a fat-burning furnace.
Mitotropin™ truly shines by increasing the activity of
UCP and causes your body to burn more fatty acids as
an energy source. Mitotropin™ exerts a direct enhance-
ment of metabolic rate via an increase in oxygen con-
sumption, body temperature, and resting metabolic rate
(the rate at which your body burns calories at rest).
Mitotropin™ exerts small increases in T3 which increas-
11, 12
es uncoupling protein 3 (UCP3) found in muscle.
Mitotropin™ causes nutrient-partitioning effects; it
causes small increases in T3, resulting in increased pro-
tein synthesis for increases in lean muscle mass.
KAEMPHEROL is polyphenolic ingredient found in
numerous edible plant species. It has the ability to
increase energy expenditure and oxygen consumption
via multiple pathways. Treatment with kaempherol led to
an approximately 30 percent increase in skeletal muscle
11
cell oxygen consumption.
Capsiate is the major pungent ingredient in red-hot
cayenne peppers. In humans, a large increase in energy
expenditure is seen immediately after a meal containing
12
red pepper vs. control. Capsiate has been reported to
increase thermogenesis by dose dependently enhancing
13
catecholamine secretion. This year, exciting new
research reported that it can create “heat” in a more
direct manner by altering the activity of a muscle protein
14
and enhancing uncoupling proteins in muscle.
Thermophoric Lypolytic
Acceleration Blend
(PHENYLETHYLAMINE & HORDENINE)
You can have the best fat-burning product on the mar-
ket, but if you are moody and fatigued and don’t have
the energy to exercise, then what’s the point? Gaspari’s
Mitotropin™ has you covered by adding a
Thermophoric Lypolytic Acceleration Blend along with
green coffee bean extract and tyrosine. The reason being,
14
while some are functional appetite-suppressing aides ,
they all help put you in a great mood while increasing
your energy levels. Gaspari’s MITOTROPIN™ has also
added a Free Radical Attenuation Matrix to reduce
inflammation. Cellular inflammation is a natural byprod-
uct of aging and is associated with wide array of health-
related side effects such as heart disease, obesity and
shortened life span.
So you may be asking what kind of effects can I
expect from MITOTROPIN™? Here you have it:
196 MD
• Dramatically Increases Resting Metabolic Rate
• Amplifies Catecholamine Levels To Induce Fat
Metabolism
• Reduced Appetite
• Increases Uncoupling Proteins in both Muscle and
Adipose Tissue
• Increases Acute Sense of Well-Being -At Times
Euphoric In Nature!
• Enhances Mental Focus, Clarity, And Cognition
• Rapidly Increases Thermogenesis From the FIRST
DOSE
• Effectively Scavenges Free Radicals
MITOTROPIN™ is the ULTIMATE 30-Day Precontest
Physique Repartitioning Compound. Gaspari Nutrition is
so confident as to the effectiveness of MITOTROPIN™
that they guarantee YOU WILL NOT LOOK THE SAME
after just one box of MITOTROPIN™! For more informa-
tion about MITOTROPIN™ or other Gaspari products,
please visit http://www.gasparinutrition.com. 
References:
1. Ledesma A, de Lacoba MG, Rial E. The mitochondrial uncoupling
proteins. Genome Biol, 2002;3(12).
2. van Abeelen AF, de Krom M, Hendriks J, Grobbee DE, Adan RA, van
der Schouw YT. Variations in the uncoupling protein-3 gene are associated
with specific obesity phenotypes. Eur J Endocrinol, 2008 May;158(5):669-
76. Erratum in: Eur J Endocrinol, 2008 Jul;159(1):159.
3. Neschen S, Katterle Y, Richter J, Augustin R, Scherneck S,
Mirhashemi F, Schürmann A, Joost HG, Klaus S. Uncoupling protein 1
expression in murine skeletal muscle increases AMPK activation, glucose
turnover, and insulin sensitivity in vivo. Physiol Genomics, 2008 May
13;33(3):333-40.
4. Chan CB, Harper ME. Uncoupling proteins: role in insulin resistance
and insulin insufficiency. Curr Diabetes Rev, 2006 Aug;2(3):271-83. Review.
5. Maeda H, Hosokawa M, Sashima T, Funayama K, Miyashita K.
Fucoxanthin from edible seaweed, Undaria pinnatifida, shows anti-obesity
effect through UCP1 expression in white adipose tissues. Biochem Biophys
Res Commun, 2005 Jul 1;332(2):392-7.
6. Nomura T, Kikuchi M, Kubodera A, Kawakami Y. (1997 June) Proton-
donative antioxidant activity of fucoxanthin with 1,1-diphenyl-2-picrylhy-
drazyl (DPPH). Biochem Mol Biol Int, 42(2):361-70.
7. Yan X, Chuda Y, Suzuki M, Nagata T. (1999 March) Fucoxanthin as the
major antioxidant in Hijikia fusiformis, a common edible seaweed. Biosci
Biotechnol Biochem, 63(3):605-7.
8. Moreno M, de Lange P, Lombardi A, Silvestri E, Lanni A, Goglia F.
Metabolic effects of thyroid hormone derivatives. Thyroid, 2008
Feb;18(2):239-53. Review.
9. Silvestri E, Moreno M, Lombardi A, Ragni M, de Lange P, Alexson
SE, Lanni A, Goglia F. Thyroid-hormone effects on putative biochemical
pathways involved in UCP3 activation in rat skeletal muscle mitochondria.
FEBS Lett, 2005 Mar 14;579(7):1639-45.
10. Silvestri E, Schiavo L, Lombardi A, Goglia F. Thyroid hormones as
molecular determinants of thermogenesis. Acta Physiol Scand, 2005
Aug;184(4):265-83. Review.
11. da-Silva WS, Harney JW, Kim BW, Li J, Bianco SD, Crescenzi A,
Christoffolete MA, Huang SA, Bianco AC. The small polyphenolic molecule
kaempferol increases cellular energy expenditure and thyroid hormone
activation. Diabetes, 2007 Mar;56(3):767-76.
12. Kawada T, Watanabe T, Takaishi T, Tanaka T, and Iwai K. Capsaicin-
induced beta-adrenergic action on energy metabolism in rats: influence of
capsaicin on oxygen consumption, the respiratory quotient, and substrate
utilization. Proc Soc Exp Biol Med, 183: 250–256, 1986.
13. Yoshioka M, Lim K, Kikuzato S, Kiyonaga A, Tanaka H, Shindo M,
and Suzuki M. Effects of red-pepper diet on the energy metabolism in men.
J Nutr Sci Vitaminol, (Tokyo) 41: 647–656, 1995.
14. Yasser A. Mahmmoud. Capsaicin Stimulates Uncoupled ATP
Hydrolysis by the Sarcoplasmic Reticulum Calcium Pump. Journal of
Biological Chemistry, 2008; 283 (31): 21418.
15. Dourish CT, Boulton AA. The effects of acute and chronic adminis-
tration of beta-phenylethylamine on food intake and body weight in rats.
Prog Neuropsychopharmacol, 1981;5(4):411-4.
www.musculardevelopment.com February 2009
nutrition By Robbie Durand, MA

performance
Whey Protein Is More Anabolic
Than Essential Amino Acids!
F
or the past year, researchers have been going back and possibly through bioactive peptides present in whey or
forth debating which was more anabolic…whey protein formed during its digestion, and that the plasma GIP con-
or essential amino acids (EAAs). A few months ago, it centration is greater after ingestion of intact protein than a
seemed that EAA was the winner; in a previous study, similar amount of protein in the form of free amino acids.
researchers administered either 15 grams of whey protein The researchers also commented that whey protein is inex-
or 15 grams of EAA to elderly participants. They found that pensive and also has additional health benefits that can’t be
ingestion of 15 grams of EAA more than doubles muscle found in EAA. For example, cysteine-supported glutathione
protein balance in elderly persons when compared to that synthesis is implicated in protection against oxidative stress,
of the ingestion of 15 grams of whey, which would support whereas beta-lactoglobulin and alpha-lactalbumin are major
a greater importance of the EAA (as opposed to whey) in whey proteins modulating immune function. The
improving muscle protein synthesis in elderly persons. EAA researchers concluded that the anabolic actions of whey go
seemed like the more anabolic supplement, but the beyond just EAAs and the whole (whey protein) are greater
researchers went back and examined the data and found than the sum of parts (EAA).
that 15 grams of whey protein contained only 7 grams of
EAA! So, the study did not have the exact same EAA mix
for whey protein compared to the EAA mix (7 grams of EAA
found in whey compared to 15 grams of EAA).
The same research group went back and administered a
dose-to-dose comparison and administered 15 grams of
whey, which contains roughly 7 grams of EAA and com-
pared it to an equivalent EAA dose (~6.72 grams of EAA).To
the researchers’ surprise, whey protein resulted in greater
anabolic effects than EAA when compared dose per dose.
The study reported that EAAs are not solely responsible for
the anabolic properties of whey protein. The researchers
concluded that whey protein (whole consumption) is
greater than the sum of its parts (EAA), or effects
beyond that of just the amino acid content. So what
ingredient in whey protein could be enhancing anabolic
actions? It is interesting that the two dosages each had the Key Points:
exact same dosage of leucine, so there was something else • On a dose-per-dose base, whey protein was more
in whey protein causing the greater anabolic effect.The anabolic than EAA.
researchers hypothesized that the increase in the plasma • Whey protein resulted in a greater insulin response
concentration of the amino acid cysteine from whey protein, than EAA, possibly through increases in GIP.
which has previously been found to augment muscle pro- • Cysteine found in whey has anabolic actions not
tein anabolism, may have enhanced muscle protein synthe- found in EAA.
sis. Whey protein resulted in a greater insulin response than • Whey has potent immune-stimulating properties not
EAA, which also could have augmented the anabolic actions found in EAA. 
of whey protein.The researchers explained that whey pro-
tein is a potent stimulator of Gastric Inhibitory Polypeptide Christos S. Katsanos, David L. Chinkes, Douglas Paddon-Jones,
(GIP), also known as the glucose-dependent insulinotropic Xiao-jun Zhang, Asle Aarsland, Robert R. Wolfe. Whey protein inges-
peptide. It is now believed that the function of GIP is to tion in elderly persons results in greater muscle protein accrual than
ingestion of its constituent essential amino acid content. Volume 28,
induce insulin secretion. Relative to that, it is known that
2008. Pages 651-65.
whey protein is a strong stimulator of GIP secretagogue,

200 MD www.musculardevelopment.com February 2009

 MuscleGrowth
Update By Robbie Durand, MA

Anabolic Steroids Provide A

In Powerlifting Years After
Doping Has Ended
t is well known that the use “It is possible that the high number of nuclei we found in muscle ing. They also discovered that

I of anabolic steroids has

powerful anabolic effects
after steroid use might be beneficial for an athlete who continues
or resumes strength training, because increased myonuclei opens
the shoulder-neck fiber areas
up the possibility of increasing protein synthesis, which can lead were comparable to high-
on skeletal muscles; however, to muscle mass. Based on the characteristics between doped and intensity trained athletes and
the molecular mechanisms non-doped powerlifters, we conclude that a period of anabolic the number of nuclei per fiber
after steroid use are steroid usage is an advantage for a powerlifter in competition, was even higher than found in
even several years after they stop taking a doping drug.”
unknown. Many drug-free — Dr. Anders Eriksson the current steroid-using
powerlifting meets allow for- group. Interestingly, the group
mer steroid users to compete as long clean at the time of the study, and life- of powerlifters who had abused
as they are “clean” at the meet. Former time drug-free lifters. One thing that steroids but were clean at the time of
anabolic steroid users who are “clean” should be mentioned is that the the study had a greater number of
may have enhanced performance ben- groups of former steroid users were androgen receptors in the thigh, com-
efits years after using steroids, accord- either training at a low intensity, or had pared to that of the natural powerlifters
ing to a new study presented at the quit lifting and become sedentary.The and powerlifting group currently using
American Physiological Society. Dr. former steroid users had used testos- steroids.
Anders Eriksson presented research an terone in combination with other ana- In conclusion, several years after
astounding abstract titled, “Anabolic bolic steroids (nandrolone, stanozolol, anabolic steroid withdrawal and with
Steroids Withdrawal in Strength Primobolan, oxymetholone, Masteron, no or low-intensity strength-training,
Trained Athletes: How Does It Affect Proviron and durobolan). A mean the muscle fiber area and the number
Skeletal Muscles?” A team of dosage of 938mg of testosterone per of nuclei per fiber in the thigh is still
researchers examined the impact of week was used during the anabolic comparable to that of athletes who are
2, 4
anabolic steroid use on powerlifters steroid usage. Muscle fiber distribu- performing high-intensity strength
years after the athletes had ceased to tion, fiber area, androgen receptors, training. In trapezius, fiber areas are
take the drugs. The researchers and satellite cell number per muscle comparable to high-intensity trained
found that while physical traces of fiber were analyzed in two skeletal athletes. The number of nuclei per fiber
the drug no longer remained, muscles: the thigh and the trapezius. is even higher than in the steroid-using
changes in the shoulder and group. The high number of nuclei
quadriceps still gave lifters an The researchers found that several might be beneficial for an athlete who
1
advantage, years later. years after anabolic steroid withdrawal, continues or resumes strength training,
and with no or low current strength because a high number of myonuclei
Study Breakdown training, the muscle fiber area and the gives the possibility to an increased
Muscle characteristics were com- number of nuclei per fiber in the protein synthesis and increased mus-
pared for groups of powerlifters who quadriceps was still comparable to that cle mass. These results can be
were currently using steroids, had his- of athletes who were currently per- interpreted to indicate that a peri-
tory of past steroid abuse but were forming high-intensity strength train- od of anabolic steroid usage is an

202 MD www.musculardevelopment.com February 2009

 MuscleGrowthUpdate
advantage for a powerlifter in
competition several years after
secession of drug intake.
Detraining:
Comparing Natural
Lifters and Former
Steroid Abusers
Detraining is associated with a grad-
ual decrease in muscle size and satellite
cell activation. A previous study exam-
ined the effects of training and detrain-
ing on muscle size in young, healthy
males.The young males trained
intensely for 90 days, then refrained
from exercise for 90 days. During train-
ing, there was a robust increase in
satellite cells and muscle size. Satellite
cell content increased by 19.3 percent at
30 days of training and by 31.4 percent
at 90 days of training. The number of
satellite cells per fiber remained signifi-
cantly elevated at three, 10 and 60 days
of detraining. Thus, the increase in satel-
lite cell numbers is maintained for a
long time after the cessation of training.
At 90 days of detraining, the num-
ber of satellite cells per fiber had
3
returned to pre-training values.
Detraining was associated with a grad-
ual decrease in the area of muscle
fibers.
The size of the myonuclear domain
returned to pre-training values. What
was shocking was that although the for-
mer steroid group was either training
with low intensity or not training at all,
the muscle fiber area and the number
of nuclei per fiber in the thigh is still
comparable to that of athletes perform-
ing high-intensity strength training. In
trapezius, fiber areas are comparable to
high-intensity-trained athletes and the
number of nuclei per fiber is even high-
er than in the steroid-using group.This
study suggests that testosterone admin-
istration has long-term effects on skele-
tal muscle that scientists still know very
little about. Based on this study, there
may be no such meaning to the term
“clean now” and based on this, anabol-
ic steroids can have positive effects in
muscle years later. 
References:
1. American Physiological Society (2008,
October 3). Anabolic Steroids Provide A
Competitive Edge In Powerlifting Years After
Doping Has Ended.
2. Eriksson A, Kadi F, Malm C, Thornell LE.
Skeletal muscle morphology in power-lifters
with and without anabolic steroids. Histochem
Cell Biol, 2005 Aug;124(2):167-75.
3. Kadi F, Schjerling P, Andersen LL, Charifi
N, Madsen JL, Christensen LR, Andersen JL.
The effects of heavy resistance training and
detraining on satellite cells in human skeletal
muscles. J Physiol, 2004 Aug 1;558(Pt 3):1005-
12.
4. Kadi F, Eriksson A, Holmner S, Thornell LE.
Effects of anabolic steroids on the muscle cells
of strength-trained athletes. Med Sci Sports
Exerc, 1999 Nov;31(11):1528-34.

20-Hydroxyecdysone (20E) Increases

Muscle Mass

20-Hydroxyecdysone (20E) is an ecdysteroid hormone that is found abun-

dantly in plant species and has anabolic effects in vertebrates (i.e., increasing
muscle size without androgen influence). A new study reports that 20E
increased muscle size in rats and enhanced muscle regenrration.The rats
received 5mg/kg bodyweight of 20E daily as an subcutaneous injection in the
left thigh.The rats also were injected a toxin into their muscle to cause mus-
cle damage and to see if 20E enhanced muscle regeneration. 20E increased
muscle size in the regenerating muscle, suggesting that the 20E exerted a
beneficial effect on muscle regeneration by enhancing satellite cells. 20E
modified muscle fiber size in normal and regenerating muscles, even after
seven days administration in a slightly higher dose than the anabolic
steroids. This effect is dose-dependent and similarly to that of anabolic
steroids, it influences the size of fiber types in a muscle-specific fashion. This
study suggests that 20E may provide an opportunity for substitution of ana-
bolic-androgenic steroids in therapeutic treatments against muscle atrophy.

Tóth N, Szabó A, Kacsala P, Héger J, Zádor E. 20-Hydroxyecdysone increases fiber

size in a muscle-specific fashion in rat. Phytomedicine, 2008 Sep;15(9):691-8.

204 MD www.musculardevelopment.com February 2009

METROFLEX
THE ULTIMATE
HARDCORE DUNGEON
BY JOHN ROMANO, PHOTOGRAPHY BY PER BERNAL
I was sitting with IFBB pro bodybuilder Branch Warren
one day talking about a Planet Fitness gym he trained at
once while on the road. Apparently, as the story goes, he
was using too much weight and making too much noise
while he trained and they asked him to leave. Now,
when you think about that scenario, you just have to
scratch your head. How can a bodybuilder— a top-
ranked IFBB pro bodybuilder— be asked to leave a gym
for training like a bodybuilder?
The oversimplified answer is that corporate America is
210 MD
now running the gym business and they don’t know what
they’re doing. In their zeal to make money, they have
turned what were great bastions of muscle building into
“fitness clubs” to attract mainstream clients. World Gym,
founded by Joe Gold, the originator of the true hardcore
gym, was bought by Planet Fitness, where they cut the
ears off the leg presses so you can’t put more than four
plates on each side; sound a “Lunk alarm” if you grunt;
outlawed lifting belts, deadlifts and tank tops…I don’t think
you’re allowed to sweat…and they have “pizza night”
www.musculardevelopment.com February 2009
 Metroflex Owner Brian Dobson and Kai Greene

February 2009 www.musculardevelopment.com MD 211

every Friday. If there was ever a greater affront to body-
building, bodybuilders and other strength athletes, it
could only possibly be eclipsed by Gold’s Gym’s switch
away from hardcore bodybuilding to attract the same
sector of mainstream America.Two of the greatest
names in hardcore training have caved in and have rele-
gated the guys who started this whole thing to persona
non grata in favor of minivan-driving soccer moms.
The take-home message for the corporate gym
world is that hardcore is bad for business; body-
builders don’t have any money to blow in their price-
hiked pro shops and overblown juice bars where a 20-
ounce water sells for $3.50 and sculpted physiques
sticking out of tank tops scare away the uninitiated.
Since soccer moms outnumber bodybuilders a few
thousand to one, their basic tenet of nouveau gym
business is shit-can the bodybuilders.
Thankfully, there are some lone holdouts and all is
not lost for those of us who care to associate with our
own kind. If you check out the Hardcore Gym Registry
search engine on the MD message boards
(http://forums.musculardevelopment.com/showthread.p
hp?t=46091), you can type in your zip code and up will
pop a hardcore gym near you, if there is one. (NOTE: if
you do live near one that is not listed, please use the
“add a gym” feature and list it!). If you are lucky enough
to live near the 76015 area, you will be directed to the
greatest hardcore gym in the world. Metroflex Gym.

The Most Hardcore Gym. Ever.

Oh….And Hogs
Metroflex is not only the official hardcore gym loca-
tion you see in most of MD’s training features, but it is
also home to eight-time Mr. Olympia Ronnie Coleman,
IFBB people’s champ Branch Warren and 100 other
champion bodybuilders, powerlifters, martial artists,
football players, fitness athletes and UFC fighters.
More importantly, it is also the home of its owner,
Brian Dobson. Brian is not only the last of a dying
breed of true hardcore gym owners who knows you
can still build an empire upon mountains of muscle,
but he is also the last of a dying breed of gym owners
who truly cares about his members and his communi-
ty. I don’t think there is a greater benefactor to this
thing of ours than Brian, because he does something
near and dear to my heart: breaks from conformity,
and he does it as a gentleman.
Perhaps one of the most defining and unique aspects
of Brian’s departure from the conformity are the deer
and wild hogs he frequently butchers right in front of
the gym. Members are often given little fresh-killed pro-
tein care packages to take home, but the majority of the
game goes to the local mission. As I was talking to Brian
this morning, he was just finishing up processing six
deer that he and Branch Warren had shot, and was pack-
ing up the deer meat to send over to the homeless shel-

212 MD www.musculardevelopment.com February 2009


Metroflex is not only the official hardcore
gym location you see in most of MD’s
training features, but it is also home to
eight-time Mr. Olympia Ronnie Coleman,
IFBB people’s champ Branch Warren and
100 other champion bodybuilders, power-
lifters, martial artists, football players,
fitness athletes and UFC fighters. More
importantly, it is also the home of its
owner, Brian Dobson.
ter for part of the Thanksgiving meal he was setting up for
the local homeless population.
“If you take a deer in to get it processed, it costs about
$100,” Brian said. “At least when I do it, I know it’s being
done right, and I’m getting all my meat back.”
“Processors will steal your meat?” I asked, a bit sur-
prised.
“Hell yeah, they will! Or do a crappy job processing it.
I’ve been hunting and processing game my whole life. It’s
just better I do it myself.”
“So, if I come and start training at Metroflex, I’ll be get-
ting some good old Texas venison from time to time?”
Brian laughed in a kind way that would never make
you believe he could be responsible for murdering
Bambi’s mother. “Oh, yeah! We give away deer and hog
all the time to members, but mostly we feed the home-
less. We feed three to 400 homeless people here in Fort
Worth with the game we catch. We send them hogs in
summer, deer in fall, catfish and wild turkeys. We just sent
them all a big Thanksgiving feast this week: sweet pota-
toes, pies and all the deer meat that I cooked.”
“You cooked the deer?”
“Oh yeah,” Brian said proudly. “I do it all.”
“What about Branch?” I asked. “That video we shot of
you guys hog hunting was classic.”
“Branch loves to hunt! He is so addicted; he goes
every time with me. It’s not a good thing, though. He goes
too much! It’s so dangerous; Ronnie would never go. He’d
say, “oh man, you all crazy!”
You’d think an ex-cop wouldn’t mind going out and
shooting stuff, but the Big Nasty would have no part of it.
“Nah, Ronnie just isn’t into hunting,” Brian said. “But
Branch? He’s all about it. He just bought about 120 acres
last month. He hasn’t gotten a deer yet. I’m going to be
the first to get a deer out there!”
“Why do you guys have it out for these hogs?” I
asked. “Why not just leave them alone?”
Brian cracked up at my city sense. “You can’t do that!
Hogs cause problems; 30-40 hogs will eat 20 acres of corn
overnight! If you have a good reputation for hog hunting,
you can get a pretty good clientele.Those hogs will get
out in a field and start rooting up the land for I don’t know
what and it looks like a mortar strike. That messes with
February 2009 www.musculardevelopment.com
the hay-bailing equipment, because
the land needs to be flat. Then, if a
hog can get his nose under a fence,
he’ll get in. If the hog can get in, then
the cows can get out— the hogs are
nuisance animals. Once they get
passed a certain size, nothing can kill
them. So, the local ranchers call us.”
“OK, well, since you mentioned it,
just how does one kill a hog? You
guys don’t shoot them, right?”
“Not usually, no,” Brian said. “But
it all depends on if you want them
alive or not.”
“All right, I admit I don’t know a whole lot about wild
hogs, but I do watch the Discovery Channel. Isn’t a 200-
pound-plus LIVE wild hog kinda dangerous?”
Brian cracked up. “Yeah, they can get you.” He chuck-
led some more over my empirical Discovery Channel hog
knowledge. “Sometimes we keep them alive to sell them.
Texas recently outlawed slaughtering horses.They used
to slaughter horses after they lived out their usefulness
and send the meat to Europe. Serge Nubret told me he
used to eat about 7 pounds of it a day when he lived in
France. It must be good protein. Now they use hogs to
send overseas. We can get 60 cents a pound for a hog
over 200 pounds if it’s brought in alive.”
“You’ll have to excuse my amazement in all of this. I’m
a city boy. I was 16 before I ever saw a cow and that was
at a fair. Just how does one capture a hog?”
Brian was clearly amused by my wonderment. “Well,
first we use the hounds to find them. Once they get the
scent and locate the hog, we turn the dogs loose on
them. Usually pits or English bulldogs.They grab a hold
of the hog and hang on no matter what.”
“Isn’t that kind of dangerous for the dog?” I asked.
“Oh yeah. Dogs get mauled all the time. Them hogs
are salty!”
“OK, so the dog is chewing on the hog, then what?”
“Well, you get up behind him and grab him by the
back legs and just kinda deadlift him up.You just pull
them to you real fast so their front legs go out from under
you.You kind of pop them out like a sheet. Then flip him
over, drop your knee on his shoulder/neck and the other
knee on his stomach. Then you can either stab it in the
heart with a seven-inch hunting knife, or then pull their
legs together and tie them up.”
“I imagine that’s where the term ‘hog tied’ comes
from?”
“That’s right! Some guys use handcuffs or hobbles— a
kind of wrist strap with loops on both ends. The hobbles
work real good, because they get tighter the more the
hog pulls on them.”
“So, I imagine once you get in with Brain Dobson,
you’re going hunting!”
“Yup. We had Dave (Palumbo) come down and go out
MD 213
with us. He said you’d love it.”
“Pfffff…Dave is always trying to
get me killed!” But, I don’t know if I
could actually stab a hog in the heart!
Either way, clearly Brian and I were
bonding. Then I made the statement
that really endeared me to him. “It
sounds like Ted Nugent would love
your gym.”
You could feel Brian light up on the
phone. “Oh he’d love Metroflex. We
even play his music all the time! I love
Ted Nugent.”
Likeable Guy
It’s hard not to like Brian Dobson.
Most Texans I’ve met are the nicest
people, but there is a spirit Brian
embodies that’s hard to deny. He is
truly one of us. He opened Metroflex
in 1987 (during the growth of corpo-
rate gyms) to fill the niche he felt
existed for a true “hardcore” gym. “I
always wanted a gym,” he said. “I was
born in Detroit and grew up around
Tom Platz and Don Ross. We used to
train at this little gym called Armento’s
Gym. It was real small…no bigger
than the dumbbell area here at
Metroflex. Tom gave me a workout
plan and I lived by it for a year.That
[Brian] opened Metroflex in 1987 (during
the growth of corporate gyms) to fill the
niche he felt existed for a true “hardcore”
gym. “I always wanted a gym,” he said. “I
was born in Detroit and grew up around
Tom Platz and Don Ross. ”
214 MD
gym was in a real bad part of town.
There were lot of characters and
mafia hit men in there. Don Ross was
always crazy. He had a big influence
on me. But it was Tom who was goal-
oriented. He was still going to college
at the time and his parents really
catered to him. I went to his house
one time and there were about 800
cans of tuna in the cupboard! It was
those guys, and the gym there, that
really had an affect on me. The gym
had a great spirit. A great sense of
competition and it was that spirit that
always stayed with me.”
“When did you move to Texas?” I
asked. “Around 1977,” he replied. “It
was different in Texas. There were
not too many bodybuilders, but lots
of powerlifters. So I had the best of
both worlds influencing me. I started
powerlifting and set a lot of records.
I was great at deadlifting. Then I
started working in nightclubs. That
was a bad influence. But I still did it
for 11 years. All the while, I was look-
ing for a gym like this.”
“Then, the Gold’s Gym franchise
came. We drove about 50 miles to
train there. There were lots of girls so
we started showing off. They had a
www.musculardevelopment.com February 2009
low cable row that wasn’t assembled
together. I was doing a ton of weight
one day, really pulling hard, and the
whole damn thing started coming
down on me! I put my arm up to try
and hold it, but it still whacked me
pretty good. There was blood all over
the place. I need about 30 stitches in
my head. The manager flipped out
and started calling an ambulance. I
said, ‘No way! We just drove 50
miles; we’re not going to stop train-
ing.’ I wrapped my shirt around my
head and told him to just pay my
hospital bill. I wasn’t going to sue
him or anything.”
“That’s about as hardcore as it
gets, bro!”
“Yeah, but it was really kinda lame
compared to our gym; no loud music
or anything. Lots of Gold’s opened up,
took everyone’s money and went out
of business.They even passed a new
law called the Texas Health Spa Act. If
you’re going to do any long-term con-
tracts, you have to put up a bond.”
“Does that affect you?” I asked.
“Not really. We don’t have many
long-term contracts. About 10 years
ago they made us put up some
money, but gave it all back a few
years later because we never had a complaint.”
“That doesn’t surprise me. So, after you cracked your
head open, then what?”
“Even back then, the hardcore places were starting to
vanish. The one place that was cool got sold just as soon
as steroids became illegal. That’s probably how he was
making his money. I just wanted a place where you
could bang your head on the wall if you needed to. Or
use chalk, scream, yell, blast the music and drop the
weights if you needed to.”
“A lot of gym owners don’t like people dropping the
weights,” I said.
“I know. But it’s kinda stupid. It’s going to be hard to
put down anything over 100 pounds gently. There is a right
way to do it. And I kinda like that sound it makes.”
I cracked up. “You sound more like you cut your teeth
in Gold’s Gym, Venice.”

Filling The Niche

“Oh, man.That place was it! But, you know, just like it
was there, I saw a niche and I wanted to fill it. I couldn’t
stand training at those other places. I had no money at all.
I had a $4,000 loan and that was it.”
“You bought Metroflex for $4,000?”
“It’s kind of a funny story,” Brian began. “I knew I
wanted to open a gym so I had started looking for
equipment. I was talking to a guy who had some equip-
ment for sale and he asked why I wanted it. I told him I
wanted to open a gym. So, he said, ‘Why not buy this
one?’ I asked how much he wanted and he said
$20,000. I told him I only had $4,000 and he took it!
There wasn’t too much equipment. We still have the old
upside down leg press…you gotta be careful on that
thing. But now we have Texas Power bars, dumbbells “I knew I wanted to open a gym
up to 250 pounds, a Hatfield squat bar, hex deadlift so I had started looking for equip-
bars, logs and stones for strongmen, lifting platforms, ment. I was talking to a guy who
leg presses that hold up to 2,500 lbs. This place isn’t had some equipment for sale and
big, but it’s got all of what you need.”
he asked why I wanted it. I told
“Yeah, apparently it does. I guess the big question is
how did Ronnie Coleman come to call Metroflex home?” him I wanted to open a gym. So,
“I was open about four years and one of the cops he said, ‘Why not buy this one?”
who trained here told me about Ronnie. I said, ‘Send
him down here; I need a training partner!’ This was bout It was funny seeing everyone trying to get in the shot.
1990. I took one look at him and said, ‘Damn, this guy Now there are so many photo shoots here people don’t
has potential!’ He was completely drug-free back then. even take notice.”
He was so naïve; he didn’t know anything about drugs. “Did you always train with Ronnie?”
He just had a tremendous genetic gift. He couldn’t stand “For a long time I did,” Brian replied. “But after about
for anyone to beat him at anything. We were pretty even ‘03 or ’04, I couldn’t train with him anymore because he
back then and I was on shit. It wasn’t long before he beat was just too strong. We just helped him move dumbbells
me at everything.” around and load up the plates.”
“When was it that Ronnie became so associated with “So, what’s the real deal, Brian? You know
Metroflex?” Ronnie…you trained with him; if anyone would know
“Right from the beginning,” Brian said. “Ronnie called whether or not the guy hurt himself and threw his back
me at 3 a.m. after he won the World Championships in out of balance it would be you. Why did Ronnie’s left lat
Poland and said he won the whole damn thing! It was a and triceps disappear?”
big thing for us. CNN came here and did a story on him. “Ronnie had some kind of nerve damage,” he said.

216 MD www.musculardevelopment.com February 2009

“I was here the day it happened. I can’t blame the guy
for not saying anything, because Ronnie never whined
or complained about anything. He was lean eating
bologna and pizza and when I put him on a diet he just
buckled down and did it. Never complained once.
That’s just the way he is.”
“What happened?”
“Ronnie loves T-bar rows— the old-school way, with the
Olympic bar wedged in the corner. One day, he was back
there doing rows. Someone had put baby powder on his
legs back there and some of it was on the floor around
where Ronnie was rowing. He had about eight plates on
the bar and his foot slipped on the powder. I think that’s
when it happened. His foot slipped out from under him
and jolted him pretty violently. I fixed it since then. Now
the end of the bar slips into a cup that’s on an axis…but I
think that’s what caused the initial damage.”
“I hear rumors that he had it fixed and that he’s plan-
ning on making a comeback. Is any of that true?”
“That’s a good question,” Brian said. “Ronnie suppos-
edly had surgery to fix it; he won’t admit it, though. But
he sure looks different. His left triceps isn’t what it was
but it’s up there. His back looked full to me. I think he’s
afraid to compete in America because he doesn’t think
the judges like him anymore. He got mad and said some
things he shouldn’t have. But, you know, I’d be mad, too,
if I lost $1 million.”
“Yeah, me too. Ronnie’s form was always pretty bad
218 MD
I’m sure anyone who gets lucky
enough to meet Brian Dobson
and train at Metroflex amid the
deer carcasses hanging outside,
the Ten Commandments on the
wall and the most hardcore
environment known to man will
remember that experience as
well for the rest of their lives.
That’s the true defining aspect
of what hardcore is.
from what I’ve seen. I can’t believe he never got hurt.”
“Yeah. I’d have to agree. Ronnie is very, very simple in
his training. He had never gotten hurt. When I hit 40, a lot
of little stuff started bothering me and he could never
understand that. He’d say, “what’s wrong?” And I’d say I
think I snapped my rotator cuff. And he’d just look at me
like I was crazy.”
“Do you just think he thought he was invincible?” I
asked.
“Yeah, probably. But he couldn’t help it. I think there
is a spirit here for training hard. It’s different. If you train
here for a year and go someplace else, you either come
back or stop training. We have everything for power-
lifters, strongmen and bodybuilders. But it’s not pretty.
Even the worst LA Fitness will kick our ass as far as
equipment goes, but this stuff is solid steel, hardcore
old-school shit. No hollow tubing.”
“But there is no doubt Ronnie put you on the map; his
training videos are insane! Like the one where you guys
are doing leg presses and you needed a calculator to add
up all the weight. It was like 2,700 pounds!”
Brian chuckled. “That was crazy. But you know, people
come from all over the world just to see this place. It really
honors me. I hope one day there will be Metroflex Gyms
all over the world. We sold our first three licensing agree-
ments. Plano, Texas; Boston, Mass; and Fort Worth. When I
was younger, I focused on training. I should have done this
a long time ago. We’re just now just starting to sell clothes.
I’m really hoping that will take off.”
“Ronnie may have put you on the map, but who was
the first big pro to train at Metroflex?”
“Ron Love came down here one year; he was the first
pro ever in our gym. He was promoting some supplement
line I never heard of. He was getting ready for the O the
year they drug tested it. I said, ‘Are you going to work out?’
He said they were going to take him over to Bally’s
because it was the only gym that would still be open by
the time he finished what he was doing. I said, ‘I’m open.’
So, he came over and trained back with us that night. We
almost killed him. I had to apologize to all the young guns
who showed up gunning for him. I was so psyched, I head-
butted the fuse box in the back and busted it open getting
www.musculardevelopment.com February 2009
ready for a set of rows. Ron loved that! He said, ‘Damn, if I
trained here I’d be huge!’”
“You know, Brian, you are a big deal in this thing of
ours. How did your life change as this gym became more
and more important in our industry?”
“That’s a really good question, John. I was born in a
hardcore Christian family, but over the years, I had drifted
really far from it. I was living a pretty dirty life and I don’t
know how I got a way with all of it. I was doing drugs,
partying, womanizing, slowly going downhill. At one
point, I was having a problem— a weird pain in my
quad— from working out with Ronnie. I had actually par-
tially torn my quad tendon, but didn’t know it. I was out
hunting one day and had to jump across a creek. Well,
jumping over that creek, the tendon snapped. I don’t
know, but my whole life changed that day. My wife found
out about all my infidelities. It was a mess. Then I started
counting my blessings. We went to a marriage counselor
and all the guy wanted to do was talk about weightlifting!
I told my wife we just need to go to church. I was deeply
involved in that when I was younger, and it all came back.
I lost some members over that…like, I won’t play Marilyn
Manson anymore. I have the Ten Commandments hang-
ing right in front of the door when you walk in. People
said I’d lose all my members, but I really felt like I’d get
blessed with more. And I have been! I feel like you calling
me for this interview was a special blessing. It would
never have happened before. Even Ronnie was a divine
appointment. Branch, too.”
“You and Branch have a really good relationship.”
220 MD
“Yes, sir, we do. He had a tough upbringing. But I told
him he had to stop being a dick. Over the years, he’s
learned. He’s still super, super hardcore in the gym. But I
told him you can be hardcore, but you have to be a nice
guy, too.That’s how it is here. I took him out to a school
last week to speak to the kids about the bad choices in his
life. He didn’t know what to say to them and he had to be
careful because kids can spot a phony a mile away. So, he
told them the thing that got him here is hard work. No
matter what, if you work hard, you’ll get what you want.
The kids loved him and it was great for Branch. He hit a
few shots for them and the kids nearly fell over. He gave
every one of them an autographed picture. I can promise
you those kids are going to remember Branch for the rest
of their lives. He’s going to remember them, too.”
And I’m sure anyone who gets lucky enough to meet
Brian Dobson and train at Metroflex amid the deer carcass-
es hanging outside, the Ten Commandments on the wall
and the most hardcore environment known to man will
remember that experience as well for the rest of their lives.
That’s the true defining aspect of what hardcore is: it’s that
attitude that leaves an indelible impression. So few guys
have it anymore, or know where to look for it. One thing
for sure, when you see it, it sticks with you. When I cut my
teeth in Venice back in the day, hardcore was all around
me. I just wished I had known how much I’d miss it after it
was gone.Thankfully, there are still places where those of
us who understand can go and be understood.That’s a tall
order these days and if it weren’t for places such as
Metroflex, we’d be shit out of luck. ■
www.musculardevelopment.com February 2009
 The Predator
Torches Bi’s
And Tri’s At
Metroflex

KAI
KILLS
GUNS!
By Ron Harris, Photography by Per Bernal

The New-And-Improved Greene

Machine Is Coming!
If you lined up photos of Kai Greene in the same poses from each of the past
three years, it would be apparent that this young man is growing and improv-
ing at an almost frightening rate as he vaults into the elite upper tiers of the pro
ranks. Many have speculated that this rapid progress in lean muscle mass accu-
mulation was somehow at least partly responsible for the hernia that he bravely

224 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 225
 Less than three months after Kai’s
surgery, he’s huge, hungry and ready
to take a carnivore-size bite out of
the 2009 pro season.
struggled with through the Arnold Classic and New York
Pro earlier this year, but which ultimately knocked him out
of what would have been his Mr. Olympia debut. And
even Kai himself wouldn’t argue that point. To become
something amazing, that no human being was ever meant
to be…a muscular phenomenon, if you will— certain
boundaries and limits need to be pushed up against and
shattered. And in the process, a process inherently rife
with risk, you can and often will suffer both mentally and
physically for your gains. But all things considered, Kai
regrets not a minute of the brutal workouts that catapulted
him from “stage ornament” to superstar in just a couple
brief years. Nothing has ever been handed to the man we
226 MD
call The Predator, and working twice as hard as the next
guy to get half the reward is nothing new to him. And if
anyone thought something like a hernia would take him
out of the game, they don’t know Kai at all. Less than three
months after the surgery, he’s huge, hungry and ready to
take a carnivore-size bite out of the 2009 pro season.
Armed For The Next
Stage Of Battle
Arms have never been a weak point for Greene. He
began building his peashooters into cannons way back
before he was even a teenager. “I’d see pictures of Arnold,
Robby Robinson, Bertil Fox and other greats of that era and
www.musculardevelopment.com February 2009
 know that someday I would have arms like that,” he
says. “A lot of kids have big dreams, but I believed I
could make it happen.” For a few years, his biceps and
triceps were stimulated only by whatever exercises he
could dream up using available items around the house.
But shortly into his teens, Kai started hefting genuine
barbells and dumbbells, and it was on. “I had 21-inch
arms before I was 18 years old,” he relates. Since there
are many thousands of guys out there who are more
than twice that age and have been training for over 20
years, yet still haven’t hit that number (don’t cry for me;
unless you really want to), that’s an exceptional achieve-
ment. Also keep in mind that Kai is about 5’8” on a
good day. When Kai had his “breakout” year in 2006, his
guns were so formidable that they shot down heavy hit-
ters like Branch Warren and Dennis James at the New
York Pro to earn the show’s “Best Arms” award. But this
February 2009 www.musculardevelopment.com
is a man who refuses to rest on his
laurels. He wasn’t satisfied that his
arms were big enough, or had good
enough shape for his own very
demanding standards. “From some
angles and in some poses they looked
really good, but from others I saw
there was room for improvement.” Kai
has been back in the gym blasting
away at his arms with no mercy,
under the watchful eye and encourag-
ing words of his trainer, Oscar Ardon.
Here are some of The Predator’s
favorite exercises he’s using to
become battle-ready for 2009.
Alternate
Dumbbell Curls
A longtime staple in Kai’s biceps
routine is some type of alternate
dumbbell curl. He may do them seat-
ed or standing, and also may even
lift with both arms simultaneously
(which would no longer be an “alter-
nate” dumbbell curl). “Doing both
arms at the same time is a good
option for anyone who has a tenden-
cy to lean into the working arm and
cut their range of motion short.”
Whichever way he does his dumbbell
curls, Greene takes advantage of the
supination action, starting the rep
with his palms facing in toward his
torso, and finishing with palms rotat-
ed and facing the ceiling. “The biceps
have two main functions, which are
flexion and supination,” Kai explains.
“If you never incorporate that twist-
ing motion, you miss out on the full
benefits of the dumbbell curl and
what it has to offer.” For arms in gen-
eral, Kai likes to work in the 12-15 rep
range. “That’s where I feel you are
able to tap into the deep muscle
fibers and get the stimulation it takes
to make the arms grow,” he adds.
“That’s not to say that occasionally
going heavier doesn’t have its bene-
fits, either. Rules are made to be bro-
ken, and there really are no rules
when it comes to training anyway.”
Preacher Curls
Though Kai often does barbell
curls, another favorite barbell move
on biceps day is preacher curls. “I
MD 227
find that I’m able to spark deeper, more meaningful contractions when shoulder and forces you to use stricter form,”
the arms are supported and immobile,” Kai comments. “You defeat the he says. “It’s a totally different feeling from
purpose of the strict preacher curl if you let your whole body swing like preachers with a barbell, much more targeted
a pendulum from rep one to heave up the weight, though.” Still, Greene and intense in the belly of the biceps muscle.”
concedes that there is definitely a time and place for “cheating” type of
form. “Cheating to extend the set and work the muscle deeper into the Sample
ground can be very useful, but all too often, what we see is guys cheat- Training Split*
ing the whole time because they have too much weight on the bar to Day one: Back and biceps, calves
Day two: Quads
handle properly.”
Day three: Chest and triceps
Day four: Hamstrings and calves
Dumbbell Preacher Curls Day five: OFF
When he wants to isolate one biceps at a time and really focus on a Day six: Shoulders
tight squeeze, Kai will opt for either concentration curls or dumbbell *Kai rotates the order he trains body parts
preacher curls. “I really like the preacher bench because it stabilizes the on a fairly regular basis.

228 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 229
 squeeze the weight up. “You won’t be using
90-pound dumbbells this way, so don’t even
try,” he advises.

Concentration Curls
Every great champion of the last few
decades has incorporated concentration
curls at one time or another in his biceps
training, and Kai is no exception. For vari-
ety’s sake, he will occasionally do them seat-
ed, as is the most common style, while
other times he goes “old school” and does
them standing and bent over like Robby and
Arnold did back in the day. “Whether or not
concentration curls can actually bring out
more of a peak or not is debatable,” he says,
“but regardless, the movement lets you
focus on that midpoint of the rep where you
work the belly of the muscle.”

Cable Pushdowns
For triceps, Kai usually starts off with
some type of cable pushdown to warm up
the elbows and get the whole area ready for
the free weights to follow. He employs a
variety of grip attachments at different
times. He may begin with rope pushdowns
to grease the joints and get a light pump

Hammer Curls
Hammer curls can do a perfect job of
beefing up the brachialis as well as the
short head of the biceps, but only if you
do them right. “A lot of guys swing and
throw the weights around and wind up
hitting mostly front delts,” Kai says. The
variation you see him doing here may
look more like a concentration curl, but
it’s how Greene found puts the muscle
in a position where it’s forced to do the
work. He braces the nonworking arm on
a bench, leans over slightly and strictly

230 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 231
going, then clip on a short straight bar for heavy push-
downs of even “power pushdowns.” “On those, I lean for-
ward with a close grip on the bar, and let my elbows flare
out,” he tells us. “You could almost think of this exercise
as a close-grip bench press motion, but done with a cable
and upside down because you’re pushing down rather
than up.”
Skull-Crushers (not shown)
I have yet to talk to any pro with monster triceps who
hasn’t done his share of skull-crushers. “It’s just a very
basic movement, like the barbell curl.” Kai says. He does
caution against both starting with this exercise, and going
too heavy. “It’s a killer exercise, but it can also be rough on
the elbows and shoulders if you get careless or sloppy.”

Are You Ready For Kai, v. 4.0?

We have now seen several distinct iterations of Kai Greene’s physique. Back when he was winning the Team
Universe, he was around 215 pounds, which wasn’t much lighter than his first couple forgettable outings as a pro. In
2006, when he was rediscovered at the New York Pro, Kai was up to 235 and dramatically thicker. But the real trans-
formation occurred a year ago, as Greene somehow managed to put enough mass on over the past off-season to
roar into the last Arnold Classic at almost 260 pounds, yet still seemingly chiseled out of obsidian and with his flow-
ing lines intact. Soon, we’ll see what he and his team have in store for us next. “It’s not about bodyweight at all, even
though that’s what a lot of people seem to fixate on,” he says. “Just putting on weight haphazardly would be counter-
productive, especially if it was distributed mainly in areas like my legs and midsection. But my training has been
geared toward making improvements in critical areas like my chest, shoulders, and arms, and that’s what will help
take me to that next level I need to reach.” If just about anybody else made these kind of promises about his
physique, I would maintain a strong air of skepticism. But Kai Greene is a man of his word. So get ready, boys and
girls. The new Kai Greene show starts soon!

232 MD www.musculardevelopment.com February 2009

Dips
Kai has been doing dips since his days as a
foster kid, when he would rig up any two objects
suitable to get between and push himself up
from. Over the years he has done them both
weighted and with bodyweight alone, and does-
n’t really have a preference. “Weighted dips are
definitely more of a power movement and can
build good thickness in the whole triceps,” he
concedes. “But you can’t write off bodyweight
dips, either. You can get higher reps and have
much better control over the contractions. It’s a
lot easier to hold and squeeze at the top with
your own weight as opposed to if you had 100 or
more pounds strapped to your waist.” Then
again, if you weigh over 300 pounds as Kai does
these days in the off-season, I doubt you would
need to bother with any extra weight.

234 MD www.musculardevelopment.com February 2009

One-Arm Reverse
Cable Pushdown
No area can be neglected if your goal
is to own the best physique in the world,
so Kai often includes single-arm push-
downs using a reverse grip to target the
long head of the triceps. “This is the
region of the triceps that you see when
viewing a physique from the rear in your
quarter turns,” he informs us. “That area
can never be too thick or too full and
round.” As it’s a finesse movement, lighter
weights and a slower controlled rep speed
are what you’re looking for on these.

Brian Dobson:
A Man’s Man
Like most of us who have had the privi-
lege to meet Metroflex Gym owner Brian
Dobson, Kai had nothing but good things
to say about the Texan. “This is a man’s
man,” he says. “Besides running the most
hardcore gym on the planet, the guy goes
out in the hills and hunts down wild boar
with a knife. Now, I grew up in the ghetto
around thugs and I know what tough is,
but that’s really tough. That’s like some-
thing you’d see out of the pioneer days,
like Davy Crockett. If he ever went on
‘Survivor,’ I bet he would win.”

February 2009 www.musculardevelopment.com MD 235

 The Metroflex
Mantra
One thing Kai picked up on during his
three days of shooting at Metroflex was a
unique call and response that members
there engaged in before every heavy set.
“Someone would yell out, ‘light weight!’
Then there would immediately be this pri-
mal grunt,” he explains. If you think that it
sounds like something out of the National
Geographic Channel, you’re not so far off
base. “It’s a mantra they use to get psyched
for feats of strength, or to assert their domi-
nance over seemingly insurmountable
obstacles they were about to tackle head-
on.” Kai also couldn’t help but feel that it
represented a sharing of a mass conscious-
ness, a unity of common goals, and a spiritu-
al energy that the members all put out and
tap into at the same time. “You sense that
everybody supports everyone else there,
like they all have each other’s back. That’s so
different from most gyms, where everyone is
into themselves and could care less about
the guy or girl next to him.” I can add my
own experience from early 2005 to Kai’s tes-
timony. In that one-of-a-kind gym, with
Ronnie Coleman spotting me, I did a set of
10 reps with 315 on the front squat. Not that
this is some amazing accomplishment
(Ronnie himself has done 585 many times),
but consider that I had never been able to
do it before, and haven’t been able to do it
ever since. Is there something “magical”
about the atmosphere at Metroflex? You can
laugh if you like, but I believe there is.

A Unique Training
Space
At first glance, and especially if you did-
n’t know any better, you could easily write
Metroflex off as a dump. But for those of us
who live the iron life, it’s so much more than
meets the eye. Kai speaks reverently about
the gym that spawned great champions like
Ronnie Coleman and Branch Warren. “Yeah,
it’s dirty and dingy, and you definitely want
to wash your hands after a workout there,”
Greene chuckles. “But the intensity of the
place and the people who have trained
there literally resides in the building like a
ghost. It’s actually more tangible than that—
I bet the DNA from everybody is still on the
upholstery of the benches and machines. I
don’t think the place gets cleaned too often.
But that’s OK…it puts you in touch with the
people who have called Metroflex home.”

236 MD www.musculardevelopment.com February 2009

What Do Those Kai’s Pro Record
Guns Measure, Kai? 2005 New York Pro 14th place
Having seen recent photos and video clips of Kai guest posing 2006 Iron Man Pro Did not place
2006 New York Pro Did not place
at over 300 pounds, I speculated that his arms must be up around
2006 Colorado Pro 14th place
23 inches now. They certainly look it. Kai himself has no idea.
2007 New York Pro Sixth place
“Honestly, I don’t want to measure them because I don’t want to 2007 Keystone Classic Third place
be disappointed,” he confides. “I know they have grown, and that’s 2007 Colorado Pro Winner
all that counts. It’s a visual sport and if I have created the illusion of 2008 Arnold Classic Third place
much bigger arms than I had before, I have succeeded.” 2008 New York Pro Winner

February 2009 www.musculardevelopment.com MD 237

By Ron Harris, Photography by Per Bernal

You’ve All Been Waiting. . .

Erik Fankhouser has had a popular column here in MD for over a year. “The House”
has also graced our cover. But until now, he has never had a training feature— not even
for his amazing lower body. With some of the sickest quads and hams in the sport and
without question the absolute freakiest calves of any bodybuilder alive (possibly ever…
only Mike Matarazzo in his prime could have given him a good run)— many of you prob-
ably wondered why this article hasn’t been done until now. Though I don’t have a real
answer for you, I can placate your grumbling with the adage “good things come to
those who wait.” The story of how rookie pro Erik Fankhouser became The House and
joined an elite group of men with legendary lower bodies that includes Tom Platz,
the late Paul “Quadzilla” DeMayo and Branch Warren is definitely one that was worth
the wait. But first, a bit of background on Erik.

Construction Begins
The House has been an athlete since kindergarten. That’s when he started
wrestling, and he continued grappling all the way through high school in
Wheeling, West Virginia right on the Ohio border. Track and football came
along in middle school, and he stuck with those until he graduated West
Liberty State. Middle school was also when his stepfather, the only dad
he’s ever known, introduced him to weights. For almost a decade,
Erik’s sole use for the iron was to improve his game on the grid-
iron. “All through high school, I went to a key club gym that my
coach owned,” he says. “I could get in there any time of day
or night, and it was within walking distance of my house,
so I was there all the time. Late nights, holidays—

240 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 241
whenever.” Ironically, his monstrous calves had already
reached their current size by the time he was in high
school, where he graduated at about 5’8” and 215. “They
were actually probably a little bigger then, but not defined
at all,” he notes, “mainly from the football drills.” Training
mainly on Olympic lifts in the weight room, Erik played
fullback at West Liberty at 260 very solid pounds. But as he
neared completion of his physical therapy degree,
Fankhouser knew his beloved days of playing football
were coming to an end. As any true competitor, he started
thinking about what to pursue next. “People had been say-
ing for years that I would make a good bodybuilder, but I
never really thought much about it,” he tells us. Now it
seemed like the next logical progression.

Showtime!
Erik targeted a local show to test the waters, and pro-
ceeded to diet down from 255 all the way to 181. Three
hours of cardio a day explains the dramatic weight loss,
but Erik still drops an unusual amount of bodyweight for
contests. “When I turned pro at the North American last
year, I came down from 275 to 202. I hold a lot of water in
the off-season, and I just drop weight very fast once I start
eating really clean. I probably over-diet a bit.” Regardless,
Erik won the junior division, placed second in the novice,
and took fourth in the open light-heavies at his debut just
four years ago. That was enough to let him know that enough, but he also walked away with the event’s “Best
bodybuilding was indeed a sport he could do well in if he Wheels” award and the “People’s Choice” Award from the
kept at it. fans watching the webcast at home on Bodybuilding.com.
“I would love to get that Best Wheels award every time,” he
The Best Wheels Award enthuses. “Bodybuilders are built from the ground up, and
A lot of pros have pretty unremarkable debut outings, to be recognized as the guy with the best legs is an honor.”
but Erik’s trip to the Europa show was a rewarding one. Fankhouser holds equal respect for the award bestowed on
Eleventh place in a field of over 40 guys was respectable him by the fans and their votes. “The fans are where it’s

242 MD www.musculardevelopment.com February 2009

really at in this game,” he explains. “Without a strong fan
base, you really don’t have much of a career, but with
great fans you can do pretty well.” Before getting into
Erik’s leg training, I have to state what should be obvious.
His legs have always been big and once he started training
them bodybuilding style not so long ago, they just blew
right the hell up. Being a full-time exercise physiologist,
though, Fankhouser does have credentials when it comes
February 2009 www.musculardevelopment.com
to training that other pros often don’t and insights into
what the rest of us mere mortals can do to get our own
wheels one step closer to greatness.
Leg Extensions
Erik doesn’t necessarily use leg extensions to “warm
up” the quads as many other bodybuilders do. There is one
of the three leg training workouts he rotates between
MD 243
 Three Great
Leg-Training Tips
From The House:
It’s not about the
weight.
“You should always focus more
on using good form and feeling
the legs work than how much
weight you’re using,” Erik
says. “When you go too
heavy, you engage
momentum as well as
other muscle groups to do
the work. Range of motion
also suffers. If you
notice, it’s the guys who
go all the way down on
squats who have the best
legs. Every gym has people
who load up the bar and do
those little 4-inch reps, and they
typically don’t have much leg development.
That should tell you something.”

Belt yes, wraps no.

Erik always wears a belt when he squats,
and actually wears a belt for just about every-
thing. “It’s not for injury prevention, though,
because I use good form and body mechanics
and work within my limits,” he says. “I feel that
a belt is more useful for keeping your waist
smaller.” Huh? I’m sure that sounds question-
able to a lot of you, but he backs it up with a
convincing theory. “Any time you’re exerting
yourself with weights, your core expands
because that’s where all your power and sta-
bility stem from. If it’s constantly expanding as
far as possible, the entire midsection will
eventually grow as a result. Keeping it cinched
in with a belt prevents that from happening. I
can’t prove it, but it’s worked for me. My small
waist is one of the things I’ve got going for me,
and I aim to keep it that way.” As for wraps,
he’s never used them and never will. “Knock
on wood, I have never had any knee prob-
lems,” he says. “I don’t need them for support,
and I’m not about trying to see how much
weight I can lift just for the hell of it. I’m not a
powerlifter, so I don’t see any reason to own a
pair of knee wraps.”

Quads and hams

belong together.
“I have always worked the whole leg in
one workout,” Erik declares. “It never made
sense to split them up to me, because the
hamstrings are always involved in any com-
pound movement like a squat or a leg press
anyway.” For those who need to give extra
attention to the hams because they lag
behind, Erik’s solution is simple. “Just work the
hamstrings first when you have the most ener-
gy,” he explains. “It usually won’t take much
away from the rest of the workout because
hamstring work isn’t as exhausting as the stuff
we do for quads.”

244 MD www.musculardevelopment.com February 2009

where it serves to pre-exhaust the quads, but he feels that
it works just fine as a stand-alone movement. “In one of
my workouts, I actually go fairly heavy on extensions for
sets of as few as 6 reps.”
Squats
You’d be hard pressed to find many guys in this world
with legs like Fankhouser’s that didn’t get them by doing
plenty of good old-fashioned squats. But as often as we
seem to hear about guys in the sport who can handle 600-
800 pounds or at least have in the past, Erik is proof that
you don’t necessarily have to use record-setting poundage
to build enormous quads. “The most I’ve ever squatted for
reps was a little over 500, and that was back in college,” he
explains. “Most times these days I don’t go over 405, but I
really concentrate on using perfect form and getting a full
range of motion.”
Leg Presses
Rather than piling on literally a ton of iron like Ronnie
did in one of his DVDs, Erik prefers a method that’s actual-
ly far more demanding. In fact, if you can complete his
“Centuries Sets” routine, you would be the first to do so.
How tough can it be? Start with one plate on each side
and do 10 reps. Then move on to two plates for 20. The
goal is to eventually do 10 plates for 100 reps. The kicker
February 2009 www.musculardevelopment.com
is, you are only supposed to rest long enough to get up
and put the plates on. Even Erik has never managed to
accomplish the full rep scheme. “Eight plates for 80 reps is
the best I’ve been able to do,” he admits. “Usually I will
work up to six plates for 60, then go back down in weight
and reps until I hit one plate for 10 again…that’s pretty darn
tough, too.” This grueling workout typically helps Erik reach
his goal of maximum soreness the next day. “I want to be
so sore that even squatting down to get on the toilet is
painful.”
Vertical Leg Presses
Since I so rarely see any vertical leg presses these days,
I assumed Erik only did this for the photos, because it was
there at Metroflex and Per Bernal thought it would look
cool. But no, he actually does do these pretty regularly.
“I’m actually a bit of a gym whore,” he says. “My main
gym is Body Shop in Yorkville, Ohio, but at any time I will
have memberships at a few other places too. I just love the
variety of equipment and the different atmospheres you
get when you go to other places.” Vertical leg presses offer
a different angle than the standard 45-degree sled that
most of us use, and Erik feels they are able to hit the ham-
strings better. “I actually like the vertical leg press best for
calves,” he reveals. “It puts your body in the same position
as a donkey calf raise.”
MD 245
246 MD www.musculardevelopment.com February 2009
Hack Squats
Erik attributes most of his amazing outer
quad sweep to genetics, but also feels he has
been able to bring it out thanks to plenty of
work on the hack squat machine. “The way I am
doing them in the photos isn’t usually how I do
them,” he says. “I have always preferred turning
around and facing into the machine, keeping
my feet pretty close together.” This was the way
he did them back in college for football, and it’s
how I’ve also seen many gridiron athletes per-
form the exercise. “The motion is a lot like tack-
ling somebody,” he notes.

Lying Leg Curls

Huge, hanging hamstrings complete the
massive thighs of Fankhouser, and he has built
most of their mass with lying leg curls. “It’s the
basic movement for the hams, and you have to
do them if you want to maximize their develop-
ment.” But don’t worry about sinking the pin all
the way down and using the whole stack. “Keep
your hips down, bring the roller pad all the way
up until you get a full contraction of the muscle,
and squeeze for everything you’re worth,” he
advises.

February 2009 www.musculardevelopment.com

Current
Training
Rotation
Chest
Arms
OFF
Back
Shoulders
OFF
Chest
Legs
OFF
Chest
Shoulders
OFF
Back
Legs

248 MD www.musculardevelopment.com February 2009

 Leg Workout 1: Heavy
Barbell Squats 5 x 10, 8, 8, 6, 10
Lying Leg Curls 5 x 10, 8, 8, 6, 10
Leg Extensions 5 x 10, 8, 8, 6, 10
Straight-Leg Deadlifts 5 x 10, 8, 8, 6, 10
Leg Press Calf Raises 50 toes straight, 50 toes in,
50 toes out, 50 toes straight (total 200 reps)

Leg Workout 2:
Pre-Exhaust With Failure
Leg Curls Warm-Up, then 4 x 8-15
Leg Extensions Warm-Up, then 4 x 8-15
Dumbbell Lunges 4 x 8-15
Straight-Leg Deadlifts 4 x 8-15
Front Squats 4 x 8-15
Standing Calf Raises 4 x 8-15

Leg Workout 3:
Faster and Higher Reps
Centuries Leg Presses*
Leg Extensions 4 x 12, 15, 15, 12
Step-Ups with Dumbbells 4 x 10, 12, 12, 10
Leg Curls 4 x 12, 15, 15, 12
Glute-Ham Machine 3 sets to failure
Seated Calf Raises 4 x 50
*Start with one 45-pound plate on each side for 10 reps. Proceed to two
plates for 20, three plates for 30 (resting only 30-60 seconds between
sets). The ultimate goal is 10 plates for 100 reps, which Erik has never
seen anyone do yet, including himself.

February 2009 www.musculardevelopment.com MD 249

Single Leg Curls
A great complement to lying leg curls is the
standing version, which allows you to focus on
just one leg at a time. “It’s also a great way to
make sure you don’t have a weaker side,” Erik
notes.

Standing Calf Raises

Erik admits that he stopped working calves
for a little while because they certainly don’t
need to be any bigger, but lately he’s changed
his thinking on that matter. “They’re my money-
maker and what I’m known for, so it doesn’t
make sense not to capitalize on that by continu-
ing to improve them.” More size isn’t really the
aim now, though, but instead better detail and

separation. “On the standing calf raise, I go pretty heavy for low reps,”
he tells us. “I do want them to be a little bigger still.” On another day,
he does presses on the leg press for sets of 50, which build better
quality to the muscle.

Seated Calf Raises

Because the soleus muscle that lies underneath the diamond-
shaped gastrocnemius can only be worked with the legs in a bent
position, Erik also hits his cows with seated calf raises. “The soleus is a
real slow-twitch muscle, so that gets sets of 50 reps every time.”

This House Is Appreciating In Value

After a successful rookie season, despite it only encompassing one
show, Erik Fankhouser is very optimistic about his future in pro body-
building. With the support of his wife, Heather (The Landlord), and his
son, Xavier (The Tenant), at home; MD; Universal Nutrition; and his
growing group of devoted fans, he knows the best is yet to come. “I’m
in this thing for the long haul. I’m still a young guy and I’m very excit-
ed about next year.” Take some leg-training tips from The House and
you may soon be getting your own Best Wheels Award…even if it is
only at your local gym!

250 MD www.musculardevelopment.com February 2009

 All By Myself. . .
Who do you think Erik has for a training partner?
Another pro, or at least some other huge bodybuilder?
Ah, you think this is a trick question, right? Maybe his
training partner is his wife, or some strong little 150-
pound dude. Nope! Erik doesn’t have a training partner,
and he never has. “It kind of sucks, actually,” he confides.
“It’s part of the reason I don’t train super heavy. I never
have a spotter. I tried training with my coach, Andy, but
our schedules just conflicted too much.” I don’t know
about you, but I smell a reality series here. Twenty ama-
teur bodybuilders all living together in “The House,”
vying for the coveted position of being training partner
to The House! OK, that’s getting ridiculous, but at the
least, maybe we can get something going on the MD
boards or in Erik’s very popular thread. “I am sure that if
I had someone to train with, I would be bigger and
stronger than I am now,” Fankhouser states. So come on
guys, we can’t let this guy miss out on being all he can
be now that he’s in the IFBB!

Metroflex— The Most

Hardcore Gym Ever
“It was weird walking into Metroflex for the first
time,” Erik says of his photo shoot there this past August.
“I had seen the place so many times in pictures and
videos that I had a sense of déjà vu like I had already
been there before.” He also experienced the sense of
awe that many others have reported at being in the leg-
endary training headquarters of men like Ronnie, Branch
and Johnnie Jackson. “It was around 100 degrees out, but
I got chills down my spine when I first came in and
looked around,” he says. “You see all the pictures, art-
work and graffiti on the walls and you know you’re in a
unique place.” Clearly it’s not your average gym or fit-
ness center with gleaming chrome and spotless carpets.
The one-of-a-kind character and atmosphere of
Metroflex are something that all true bodybuilders need
to experience at least once. “Besides all the great equip-
ment, including a lot of vintage pieces that Brian Dobson
has maintained somehow, you see things there you
wouldn’t see anything else.” Such as? “The day I was
there, this old alley cat was hunting around looking for
something. I don’t want to know what it was he was chas-
ing…probably something that would have given me
rabies or the plague if it bit me.”

Complete Contest History

2004 NPC Upper Ohio Valley Junior winner
Second, Novice
Fourth, Light-Heavyweight
2004 NPC Mid-Atlantic Grand Prix & Mid-Atlantic, Novice winner
West Virginia State Second WV Novice
Third, Heavyweight
2005 NPC Mid-Atlantic Grand Prix & Mid-Atlantic and
West Virginia State West Virginia HW and
Overall
2006 IFBB North American Fourth, Heavyweight
2007 NPC USA Championships Heavyweight (did not place)
2007 IFBB North American Heavyweight and Overall
2008 IFBB Europa Super Show 11th Place

February 2009 www.musculardevelopment.com MD 251

TAREK

T
O
R
T
U
R
E By Ron Harris, Photography by Per Bernal
From An Ancient Land Comes a New Iron Warrior

S
The North African country of Egypt is rich in history, having been home to one
of the greatest ancient civilizations in the world. We still have reminders such as
the pyramids, the Sphinx, monoliths and the ruins of various grand temples as a
testament to the glory of the Pharaohs and the dynasties they ruled by the river
Nile for thousands of years. Their contributions to our world of bodybuilding have
been fairly significant, too. In the early ‘80s, one of the most formidable “giant

CHEST
256 MD www.musculardevelopment.com February 2009
February 2009 www.musculardevelopment.com MD 257
killers” was the diminutive Mohamed
Makkawy, who won six pro shows and
was runner-up at the Mr. Olympia two
years in a row to Samir Bannout and
Lee Haney. In the ‘90s, Nasser El
Sonbaty, of Egyptian descent, helped
redefine the standards for size and
condition en route to a half-dozen pro
victories and a controversial second
place at the Olympia to Dorian Yates in
1997. Now, another exceptional
258 MD
physique athlete comes to us from
Egypt in the form of 31-year-old Tarek
Elsetouhi. Before 2008, this total
unknown was quietly constructing the
5’9”, 235-pound package that went
from the amateur stage of the Arnold
Classic in March to the pro stage in
New York City just two months later.
And before this surprise rookie season
was out, Tarek had placed top five at
the Europa. The question is: who is
www.musculardevelopment.com February 2009
this guy and how is it possible we
never heard of him until just now?
Arnold, Truly the
Father of Bodybuilding
the World Over
There is absolutely no argument to
the fact that Arnold Schwarzenegger
inspired more men to become body-
builders than anybody else. Add one
more to the list. When Tarek was 16, he
 happened to catch “Conan the Barbarian” on
TV. His life would never be the same again
from that moment on. “I told my father that I
had to look like that, and begged him to take
me to a gym so I could get started,” he says.
“After a while, he finally broke down and
signed me up at a place downtown.” His dad
had been athletic and was no stranger to
weight training, and Tarek had excelled in
track, rugby and martial arts already. The
gym he joined in his hometown of El
Mansura was so basic that some of you
probably had more elaborate setups in your
own garage or basement as teens. “It was
really just a bunch of barbells and dumbbells
on the ground,” he explains. “There weren’t
even any benches or squat racks, nothing
like that.” Knowledge was also tough to
come by, as none of the other regular lifters
there seemed to have a clue what they were
doing either. But like I always say, great
genetics will always rise to the top no matter
how deep they might be buried. Only four
months after he picked up his first weight,
Tarek’s friends convinced him to enter a local
bodybuilding contest. At 165 sinewy pounds,
he placed fourth against much older com-
petitors. Shortly after, he entered another
contest and won. So elated was Tarek with
his win that he rejected the $50 cash prize. “I
February 2009 www.musculardevelopment.com
told the promoter he could keep it, because I
was bodybuilding for my own self-satisfac-
tion and goals, not to make money.” Just a
year later, Elsetouhi was good enough to win
his national championship and also compete
at the pro-qualifying IFBB World
Championships in Turkey. You would think
that he would have been mixing it up on an
IFBB stage by time he was 20 or 21, but
unfortunately it’s not that easy in some parts
of the world, even if you are good enough.
Let My People Go…
Go Pro, That Is
There must be something about the
authorities in Egypt that doesn’t like to see
the nation lose any of its brightest and best.
A few 1,000 years ago, it took a series of
plagues for the Pharaoh Ramses II to finally
let Moses lead the Jewish people out of
Egypt. These days, the bodybuilding federa-
tion in this proud country hangs on to its top
amateurs in much the same way. “They
don’t want us to turn pro, because then they
get less money from the government when
we win at the international IFBB amateur
events,” Tarek informed me. I never realized
how widespread this practice is until I attend-
ed the Arnold Amateur contest last March,
and noticed that a large amount of the “ama-
MD 259
teurs” competing from other countries
appeared to be of pro caliber. The reality is
that it makes more sense financially for
most of these guys to remain top ama-
teurs, as this affords them full sponsorship
from their national federation, courtesy of
the government. Once they turn pro, they
are on their own. In the case of Egypt,
there are examples of men who have been
serving their federation as amateurs literal-
ly for decades. You may have never heard
of a man named El Shahat Mabrouk,
despite the fact that he has been compet-
ing since 1981 and is still doing it. Mabrouk
won his class at the IFBB World Amateur
Championships eight times between 1987
and 2007, including an overall win there in
2003. That’s the same contest that men like
Dennis Wolf and Tom Platz earned profes-
sional status, not to mention a dude named
Ronnie Coleman. But Mabrouk remains an
amateur who is completely unknown to
most Western bodybuilding fans. Tarek did-
n’t want the same fate, so in 2005, he
moved to Germany.

Y’all Better Recognize!

Germany turned out to be exactly what Tarek needed in
just about every way. It was there that he met his wife Marle,
and it was in the city of Bingen, near Stuttgart and just a half-
hour drive from Munich (or 5 minutes on the Autobahn at 180
miles an hour in your Porsche 911 Turbo), that he recently
opened up Sport and Active Gym. “I had visited Germany
back in 1998, and even back then I was thinking I would like to
come back and live here one day,” he says. The German body-
building federation was far more supportive of his pro aspira-
tions, too. Immediately after his decisive win at the Arnold
Amateur, they recommended him to the IFBB for pro status.
Now, he joins others like Dennis Wolf, Ronny Rockel and
Markus Ruhl (making a comeback at the 2009 New York Pro)
as one of the Deutschland’s best. Elsetouhi wasted no time
putting that pro card to use. With a combination of massive,
dense muscularity, pleasing shape and proportion, and gran-
ite-hard conditioning, he proved himself more than worthy of
that pro card by placing in the top 10 in three of his first four
IFBB shows, including top five at the Europa in a field of 41.
For a totally raw rookie to be able to beat veterans like
Darrem Charles, Johnnie Jackson and almost 35 others on a
pro stage is a remarkable achievement.

Old-School Training…It Still Works

Tarek’s impressive physique is testimony to the fact that
training doesn’t need to be overly complicated to be effec-
tive. His workouts are decidedly “old-school,” featuring main-
ly free weights. Paramount in his goals are to lift as heavy as
possible in good form, and to forever seek a searing lactic

260 MD www.musculardevelopment.com February 2009

Contest History
th
2002 IFBB World Amateur 11 , Heavyweight
2004 IFBB European Amateur Fifth, Super-Heavyweight
2008 Arnold Amateur Super-Heavyweight and Overall
2008 New York Pro 12th place
2008 Tampa Pro Sixth place
2008 Europa Super Show Fifth place
th
2008 Atlantic City Pro 10 place

February 2009 www.musculardevelopment.com MD 261

262 MD www.musculardevelopment.com February 2009

Tarek Rates Metroflex
To a hardcore old-school style trainer like
Tarek, Metroflex was like a fantasy come to
life. “Never have I seen such a place so per-
fectly suited to becoming a great body-
builder,” he gushed. “The equipment, the
atmosphere of guys training so hard…and just
knowing that this is where both Ronnie
Coleman and Branch Warren trained for all
their wins is a humbling thing.” Did the lack of
amenities, like a semblance of hygiene or the
widespread rust and dust bother him? “True
bodybuilders don’t need a place to be sterile
and spotless. They only need a place with a lot
of weights and a lot of energy, and Metroflex
has all you could ever want or need of both.”
February 2009 www.musculardevelopment.com
acid burn in the muscles. To that end, he demands more
from himself than any trainer ever could. “I do believe in
no pain, no gain,” he tells us. “There have been times
when I wasn’t satisfied with how a workout went, so I
start the whole thing over and repeat it to make sure I hit
the muscle as hard as it needed to be hit.” The pressure
he puts on himself to get a great workout every time is
enormous. “I literally imagine that it’s the last workout
before a big contest like the Mr. Olympia, and my suc-
cess or failure in the contest all depends on how hard I
train that day.” To keep his muscles guessing and also to
keep the intensity high, he often varies his rep speeds.
“Sometimes I will do slower reps, other times faster,
slow going up and fast on the way down, whatever it
takes for me to get that deep burn in the muscle.” When
he trains chest, he still visualizes his first hero, Arnold.
“Arnold trained heavy, and he trained hard,” Tarek
declares. “So did his friend, Franco. And I defy you to
show me any pros today with better chest development
than those two had in their prime.” In fact, his chest
workout isn’t so different at all from what you might
have seen being done in the original Gold’s Gym or out
in The Pit by Muscle Beach back around 1975.
Dumbbell Presses
Tarek begins every chest workout with an incline
press, either with dumbbells or the barbell. “A thick upper
chest gives the pecs a better look overall,” he explains.
“Think back to those old photos of Arnold hitting his
side-chest pose. The main reason those photos are still so
amazing even to this day is because he had such incredi-
ble thickness in the upper region— you really could have
put a beer stein on them.” After 2 warm-up sets of 15
reps, Elsetouhi will launch into 4 sets of 6-10 reps. “Don’t
let people tell you that 6 reps is too low for chest train-
ing,” he notes. “If you never go that heavy, you miss out
on a certain level of density that you can only get with
lower reps.” He does concede that his own rep range is
what works best for him, but may not be the best for
everyone. “I know a lot of people say to do 8-12 reps and
that is very good for them, so that’s fine. Others may
even do more reps. I just know that I have tried higher
reps and they didn’t give me the same results.”
Bench Presses
Now that he is thoroughly warmed up, Tarek
moves on to the one exercise that’s built more chest
mass than any other, the bench press. If he did it
first, he could probably use around 500 pounds when
he’s at his off-season bodyweight of 275. But recog-
nizing the potential dangers of repeatedly pressing a
load like that, he wisely schedules it second
so that no more than 405 is ever need-
ed. “I also make sure to contract and
stretch the pecs with every rep,”
he adds. “I don’t consider
MD 263
 Training Split
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Weekend: OFF

Chest Routine
Incline Dumbbell or Barbell Presses 2 x 15 (warm-up)
4 x 6-10
Flat Barbell Bench Presses 4 x 6-10
Flat Dumbbell Flyes 4 x 8-10
Cable Crossovers 3 x 10-15
Dumbbell Pullovers 3 x 6-10

myself a weightlifter, but a bodybuilder. If I only want-

ed to push the weight up, I wouldn’t activate all the
muscle fibers the same way and would not get the
same results that I have.” One look at those chiseled
slabs of beef he calls his pecs should tell you that he
knows what he’s talking about.

Weighted Dips
Occasionally Tarek will add dips into his repertoire, as

264 MD www.musculardevelopment.com February 2009

it was a favorite finishing movement for guys like
Arnold, Franco and Draper. “Depending on how heavy I
am at the time and where I place them in the routine, I
may or may not add any weight,” he says. “But I do
think it’s a very good exercise for both the lower and
outer regions of the chest when you lean forward.”
Regarding the trademark Metroflex “giant chain” dips
that Branch Warren made famous, Tarek comments: “I
think I will stick with the regular belt and chain.”
February 2009 www.musculardevelopment.com
Machine Bench Presses
It took Tarek nearly 15 years of training to deviate from
an all free-weights regimen, but about three years ago he
finally started using machines here and there. “I still think
that you need to focus on free weights to build your
mass, but machines can help you refine it and give you
more detail. They are also good for when you are close to
a contest and shouldn’t be using very heavy free weights
for everything.”
MD 265
Pec Flye Machine
Dumbbell flyes are what Elsetouhi prefers, but he
won’t write off the machine version completely. “Not
everyone can master dumbbell flyes and get the motion
right,” he says. “Some guys always do them like it’s
more of a press, so the flye machine can help them to at
least use the proper form.” Tarek also wanted to add that
flyes shouldn’t be thought of as being strictly a “shap-
ing” movement. “If you go heavy enough, any exercise
builds mass,” he informs us. “With flyes, you just have
to be very careful with your form and keep everything
tight or else you can hurt yourself.” He goes slightly
higher on the rep range, 8-10, but that’s still a lot heavier
than most bodybuilders will on flyes.
Cable Crossovers
Finally, there is one apparatus that is a constant star
in Tarek’s chest workouts, and that’s the cable crossover.
“Even Arnold did these in ‘Pumping Iron’,” he points out.
Here, Tarek does the highest reps of the routine, way up
to 10-15. “I feel that just a little higher reps on
crossovers gives you that condition and helps to carve
266 MD
in striations, so it’s OK.” Don’t worry, Tarek; nobody will
call you a sissy for doing 15 reps…and definitely not to
your face.
Tarek Looks Forward
For a man who started off 2008 competing as an ama-
teur and proceeded to almost qualify for the Mr.
Olympia, it would seem Tarek Elsetouhi has a bright
future in pro bodybuilding. “I think I am coming in at the
right time, because now there is more emphasis on not
only mass but also good shape, and that’s the type of
package I bring,” he says. The next season should see a
lot more stage appearances by this eager newcomer. “I
do want to be top five in the Mr. Olympia, and I don’t
think it’s impossible at all to do that very soon. I believe
in myself and I know that if I work hard enough, I can do
it.” We will all be watching as this Egyptian monument
continues his world tour, much like the treasures of King
Tut were showcased in museums around the globe.
Luckily for us, this great treasure from Egypt got out
while he was still young, strong, and in his prime! I
www.musculardevelopment.com February 2009
February 2009 www.musculardevelopment.com MD 267
270 MD www.musculardevelopment.com February 2009
GROWING
FOR THE By Ron Harris,

PROS
Photography By Per Bernal at Metroflex Gym

Happy Anniversary!
I spoke with Evan Centopani on the one-year anniver-
sary of his decisive super-heavyweight and overall win
at the 2007 NPC Nationals. That was also the day his off-
season began as he now prepares to step up to the next
level: the IFBB pro stage. While some fans desperately
wanted him to compete in 2008, Centopani never even
considered that scenario for a minute. “I’ve always taken
my time and waited until I felt I was ready,” he says.
“Back when I was a teenager and starting to put some
good size on, I had people telling me I should compete.
But I didn’t look the way I wanted to until I was 23, and
that’s when I did my first show.” Biding his time and
picking the right competitions has proven to be a shrewd
strategy for Evan. To date, he has only competed four
times in his life, and the fifth will be at his pro debut at
the New York Pro in May of 2009. By then, he will have
made the overall improvements in size and particularly
in his legs and chest to satisfy his own demanding crite-
ria. He will also no doubt be much more formidable of a
challenger than if he had jumped up there right away
looking exactly the same as he did winning the
Nationals.

The Longest And Most

Productive Off-Season
So Far
With the exception of the off-season preceding his
first contest (which I suppose you could technically con-
sider to be about nine years long), 2008 has been both
Evan’s longest and most fruitful. I had thought that his
full year between the 2006 and 2007 Nationals had also
yielded similar results, but that one was actually cut
quite short. “For about four months after that Nationals,
I stayed on my diet and held off on starting my off-sea-
son, because I was being strung along by a certain sup-
plement company I won’t name,” he says, unable to
mask a hint of bitterness. “They were talking about sign-
ing me and supposedly wanted me to stay in shape for
some photo shoots, but nothing ever came of it except a
lot of wasted time on my part when I could have been

February 2009 www.musculardevelopment.com MD 271

272 MD www.musculardevelopment.com February 2009
 growing.” So in reality, he only was
able to squeeze in five months of off-
season training and eating before it
was time to start dieting for his ‘07
Nationals win. By the time he starts
dieting for the New York Pro around
mid-January, Evan will have strung
together over a year of solid and dedi-
cated work in the gym and at the din-
ner table. And we will all see what
that time was able to accomplish.
Legs And Chest
Improved? Check!
The biggest priority for Evan was
to increase the size of his legs.
Although he had made marked
improvements in his quads from 2006
to 2007, he knew that they still weren’t
ready for the big time. If strength is
an indication, he has achieved that
goal. “A year ago I was only getting
five plates a side for 3 or 4 reps,” he
says. And yes, he did use the word
“only;” like 495 isn’t much weight. “I
just shot an ‘In the Trenches’ video for
MD TV where I think I did that for 11
reps.” More telling is his wardrobe. “I
have pants now that I can’t squeeze
my thighs into, so they definitely
grew,” he notes. Squats were his
main focus, but Centopani also used a
few other valuable movements to
beef up his quads. In addition to leg
presses and hack squats, he incorpo-
February 2009 www.musculardevelopment.com
rated others that he had been advised
against. “I had been told that walking
dumbbell lunges and sissy squats were
a waste of time and not to bother with
them in the off-season,” he says. “But I
decided to try them anyway, and I do
feel they have been a nice adjunct to
the heavier compound movements.”
Evan’s chest has also been a work in
progress; since his shoulders and arms
are so dominant, they make his pecs
appear shallow in comparison. “I’ve
never been great at the bench press,
but I have gone from 405 for 6 to the
same weight for almost twice as many
reps. My chest doesn’t grow easily, but
it has been responding.”
“It’s Not About
The Weight!”
Just like Lance Armstrong’s autobi-
ography made us all realize that win-
ning the Tour de France a half-dozen
times isn’t about the bike you ride,
Evan doesn’t want aspiring champion
bodybuilders to get too hung up on
how much weight they use in the gym.
“At the end of the day, our sport is
about developing the muscle,” he
explains. “We have all seen guys who
are super strong, but don’t have a lot
of mass, and that’s because they focus
mostly on building strength.” Evan is
more about using good form and forc-
ing the target muscle to work as hard
MD 273
274 MD www.musculardevelopment.com February 2009
as possible. And although having
goals of increasing strength is fine, he
cautions against making it your Holy
Grail. “I see some guys in the gym
with their little notebooks and every-
thing, with their whole workouts writ-
ten down and planned down to the
weight and reps for that day. It’s just
not possible to get stronger each and
every workout. If you try, you’re either
going to get hurt, or you’ll inevitably
sacrifice form and range of motion
just to get that number you’re after so
you hit your goal for that day.”
Not being on the road all day allowed him to consistently get more sleep,
which translated to superior recovery and growth from his workouts. “I
always got my 8 hours every night before, but for the past year I’ve
bumped that up to 10,” he tells us. “Plus, not having to start work at a cer-
tain time means that if I had trouble sleeping or got to bed later than usual,
I can sleep in later in the morning and still get those 10 hours.” Evan also
chose not to fill his calendar with dozens of appearances, though he cer-
tainly could have. Again, the reason is that being home is a huge advan-
tage toward putting on lean muscle mass, while being on the road works
against you. “People told me I would be foolish not to take every guest
posing opportunity that came along, but I felt very differently,” he begins.
“Traveling screws up your routine of training, eating and sleeping. You
often miss sleep, miss meals, or have to eat foods that aren’t of the highest

Tale Of The Scale

While we’re on the subject of
weight, it’s appropriate to note that
one tangible piece of evidence that
Evan’s off-season has been productive
in terms of lean muscle gain is a sub-
stantial increase in bodyweight at just
about the same body fat percentage.
In 2007, the highest number Evan saw
on the scale was 292 at 5’11”. As we
spoke days before the 2008 NPC
Nationals, the scale read 310. And just
for the record, that’s his morning
weight after using the bathroom and
before eating breakfast, a much more
reliable number than what a lot of us
meatheads go by. “I have known
knuckleheads who will wait until
evening when they’ve eaten six or
seven meals and had a gallon of
water, then they hop on the scale with
their clothes and shoes on…maybe
even their keys and cell phone, too!”
Ouch Evan, that one kinda hit home.
It’s safe to say that by bedtime Evan
is easily 315 now and possibly even
close to 320 on some days, which
tells him this off-season has in fact
been a smashing success.

The Stay-At-Home
Bodybuilder
Asked what else has probably con-
tributed to his gains in 2008, Evan
immediately gave credit to his “stay-
at-home” lifestyle. Shortly after win-
ning the Nationals last November,
Evan left his job as a real estate title
searcher (the fact that the U.S. real
estate market was going down the
toilet made that decision pretty easy).

February 2009 www.musculardevelopment.com MD 275

 Training Split
Monday: Quads
Tuesday: Chest and abs
Wednesday: OFF
Thursday: Back
Friday: Shoulders AM, Hams PM
Saturday: Arms and calves
Sunday: OFF

quality. I’d rather stay home where my training is on
point, I get all the rest I need, and I prepare my own
food to be 100 percent sure it’s exactly the right amount
and the best quality. There are guys out there, even
some pros, who think chicken is chicken, and a calorie is
a calorie. It’s not. There is a big difference between a
chicken breast you bought at the market and grilled
yourself versus some deep-fried chicken fingers at a
greasy restaurant…and that difference will show in your
progress or lack thereof.”
A final reason Evan hasn’t opted to be on the road
every weekend guest posing is that promoters and fans
alike expect the featured poser to be fairly close to con-
test condition. Otherwise, they get disappointed and
even upset, as if the athlete has insulted them all by not
showing up shredded even though it’s deep in his off-sea-
son. “Why would I try and stay lean and jeopardize my
gains when I could be growing?” he asks. “I understand I
could be making more money, but luckily I’m doing OK
with my sponsors now and it’s not a desperate need.”
Growing and improving is key to how well Evan will fare
when he gets up there with the other pros in a few months.
So, for those who think he’s crazy for not fully capitalizing
on his popularity and cashing in while he can, there is a
method to his madness.
Still Growing!
Evan’s off-season still has a couple months left before he
begins dieting for his pro debut. In light of the substantial
gains he’s already made, I bet he adds even more quality

276 MD www.musculardevelopment.com February 2009

 Off-Season Diet
8:30 a.m. 6 whole eggs; 4 slices Ezekiel bread; 8 oz. orange juice
(maybe a piece of fruit, too; like a pear)
11:30 a.m. Shake: 75 grams Universal Iso Whey; cup of Quaker
Quick Oats; 2 tbsp. macadamia nut oil
12-1 p.m. train Halfway through, start drinking Torrent by Universal
(60g carbs plus amino acids)
1:30 p.m. 10 oz. chicken breast; 10 oz. potatoes
2 cups greens (broccoli or spinach); 1 tbsp. macadamia nut oil
4 p.m. 10 oz. chicken breast; 10 oz. potatoes
2 cups greens (broccoli or spinach) 1 tbsp macadamia nut oil
7 p.m. 16 oz. New York strip steak; large sweet potato
green salad with extra-virgin olive oil
9 p.m. Shake: 75 grams Universal Iso Whey; cup of Quaker
Quick Oats; 2 tbsp. macadamia nut oil

mass before it’s all said and

done and Dave Palumbo starts
cracking the diet and cardio
whip. He’ll be sure to keep us
updated both here in his MD
column and on his popular
thread on the MD forums. This
is one young gun who is
determined to make the most
out of this crucial time to
transform his physique before
he gets back onstage again. I
know I’m inspired to pack on
some mass this off-season
now, how about you?

February 2009 www.musculardevelopment.com MD 277

 Off-Season And Precontest
Must Be Different!
There are those bodybuilders out there whose off-
season and precontest prep periods are remark-
able similar. They eat clean, just in larger quanti-
ties, and they also do cardio just about every day.
That’s not the way Evan does it; never has been. For
him, it’s very important that the off-season entails a
different approach, for it to be as productive as
possible. “For one thing, I don’t do cardio in the off-
season,” he divulges. “I probably should do a little
just for general health, but I don’t. I also eat some
crap here and there because I think if you eat clean
and do cardio all the time, your body adjusts and
gets used to that.” What’s the problem with that?
“Then, when it’s time to diet down, your body won’t
respond as well,” he says. “You’ll have to take your
calories down to nothing and do a ton of cardio to
see results.” Evan has personally seen body-
builders who don’t get into proper contest condi-
tion, and they also happen to be guys who don’t
have much distinction between off-season and pre-
contest. “I think our bodies work best on a cyclical
approach, personally,” he tells us. “You do things
one way for a period, then you do the opposite
extreme to see changes. You won’t see much in the
way of change if you’re always doing pretty much
the same thing.” If you guys want to take that as
license to have some junk and skip some cardio
this off-season, be our guest.

278 MD www.musculardevelopment.com February 2009

 Complete Contest History
2005 NPC Bev Francis Atlantic States
2006 NPC Junior Nationals
2006 NPC Nationals
2007 NPC Nationals
Heavyweight and Overall
Super-Heavyweight and Overall
Second, Super-Heavyweights
Super-Heavyweight and Overall

February 2009 www.musculardevelopment.com MD 279

 Supplements
For Off-Season
Success
Universal Iso Whey
“I don’t use a ton of different sup-
plements, just the basics that do the
job. A good whey protein is valu-
able for anybody trying to put on
muscle.”

Animal Pak
“Again, this is a really basic but
important supplement to use. It cov-
ers all your bases with regard to
getting all the vitamins and miner-
als your body needs.”

Torrent by Universal
“I’m a firm believer that having a
supply of fast-digesting carbs and
amino acids during your workout
helps you recover and grow at a
faster rate. I start drinking this
halfway through my workout and it’s
done when I’m done training.”

Universal Animal Nitro

“Some people say not to bother
taking amino acids because we get
them in foods and protein shakes.
But I take them before and during
my workouts and I am convinced
they make a difference.”

Universal Animal Omega

“It’s an EFA supplement that
includes ALA, EPA, and DHA
omega-3s, as well as primrose and
borage oil for the omega-6 GLA. It
also contains CLA. It’s a great EFA
supplement and the only one out
there to my knowledge, designed
for bodybuilders. Plus, it has
everything in one pack. Awesome
product.”

What About Cheat Meals?

Though the majority of Evan’s off-season diet is made up of clean foods, he will indulge in the bad stuff a couple times a week
on average. “I don’t plan or schedule cheat meals,” he notes. “But last night, for example, I was out in Jersey with my buddy, P.J.
Braun, and we went to this place that makes the best homemade sirloin burgers. They put them on these oversized English
muffins for a bun, and they come with thick-cut waffle fries. We each had two orders of that.” That probably doesn’t even sound
like a cheat meal to most of you…I know I would rather put away a pizza, some cookies and a big bowl of ice cream, personally.
“I’m not really into sweets or fast food,” Evan shrugs. “Sushi or a good-quality burger does it for me. I’m always conscious of try-
ing to get the best-quality fuel in, because being the best bodybuilder I can be is always on my mind.”

280 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 281
288 MD www.musculardevelopment.com February 2009
Branch Warren Reflects On
Metroflex, The Gym Where He
Became A Bodybuilder
By Branch Warren (as told to Ron Harris), Photography by Per Bernal
There is probably no better man to tell the tales of Metroflex Gym than Branch Warren. He practically grew up within
its hardcore walls among the iron, rust, blood, sweat and dust. He has literally spent over half his life training there while
transforming himself from a novice teenage competitor to an IFBB pro with four wins so far. More importantly, Warren
has been there to see a lot of greats and not-so-greats pass through this hardcore dungeon in an industrial section of
Arlington, Texas. Here, in his own words, are some of his most notable recollections from his time at Metroflex.

February 2009 www.musculardevelopment.com MD 289


The First Time I Set Foot
In Metroflex Gym
The year was 1991, and I was a couple months away
from turning 17. My trainer back then was a guy named
Mark (more on this character later), who also had the dis-
tinction of being Ronnie Coleman’s training partner at the
time. I had been lifting for a couple years and had put on
some good size for a teenager. I had also won my first con-
290 MD
test. So Mark decided it was time for me to start going to a
“real gym.” We drove to this sketchy part of town and turned
down a street that was all warehouses and auto body shops.
At the very end was Metroflex.
Before I saw the inside, I could hear the music thunder-
ing from out in the parking lot. Little did I know that I was
going to work chest that day with Mark, Ronnie and the
gym’s owner, Brian Dobson. Ronnie and Brian were
already warming up when we got there. The first thing that
www.musculardevelopment.com February 2009
 went through my head was how many huge
guys were in this place. Brian was probably
the smallest one on the workout floor and
he was around 250 pounds back then!
Ronnie was a few months away from getting
his pro card, and he was probably about
260-270. I had only seen one national-level
bodybuilder up to this point, a guy named
Ronny Schweyer, who had won the
Collegiate Nationals, but this Ronnie was a
whole other animal. I had also seen Lee
Labrada, who didn’t really impress me at
the time because he wasn’t very big. But
even then, Ronnie was a freak when it came
to size and shape, though nothing like what
he would eventually become. The workout
damn near killed me, but there was no way I
was gonna punk out. I figured this was my
“audition” and if I didn’t show I could hang
with them, then I wouldn’t be welcomed
back again. I remember that back in those
early days, I hardly ever spoke a word. I just
watched, listened and soaked it all in. My
education in bodybuilding really began on
that day.

February 2009 www.musculardevelopment.com MD 291

The Greatest Feat Of Strength I Have
Ever Witnessed
A lot of really good powerlifters trained at Metroflex in the ‘90s,
but the most notable one was Steve Goggins. Steve was the first man
to squat 1,100 pounds in competition, and he also bench pressed over
600 and could deadlift close to 900. I happened to be in the gym the
first time he ever squatted 1,000 pounds, and I was one of six spot-
ters (one guy wouldn’t be much help if he got stuck with that kind of
weight). His first attempt was with 980. But for some reason, he didn’t
have his belt cinched up tight and it rode up around his chest once he
got down into the hold. Of course, that threw his whole lift off, and he
couldn’t get up. We all helped him get the bar back on the racks, and
we figured he was done for the day. I mean, if he missed 980, what
would the point be of trying for 1,000? But that wasn’t how Steve
operated. With his eyes all red and bloodshot from the first lift, he
roared, “Fuck it! Put 1,000 pounds on!” We all kind of looked at each

292 MD www.musculardevelopment.com February 2009

February 2009 www.musculardevelopment.com MD 293
294 MD www.musculardevelopment.com February 2009
 other, but we did it. This time he made sure the
belt was on tight. He paced around, sniffed some
ammonia capsules, and then Brian smacked him
hard on the back of the head. Steve got the
weight off the racks, then sunk down until his
chest touched his knees— talk about a deep
squat! There was a pause there, and I honestly
thought he might die from all that weight crush-
ing him like that. None of us thought he was
coming back up, and we were all ready to jump
in again and help. But amazingly, Goggins stood
up with 1,003 pounds on the bar. That was the
most inspirational feat of strength I ever saw.

Fire And Ice

A lot of guys have seen Metroflex in maga-
zines or DVDs and decide they’re gonna train
here and get huge. But a lot of them simply can’t
hack the temperature extremes. Summer is the
worst by far. There’s a big thermometer on the
wall so you can always see what you’re dealing
with. I remember one summer in particular when
we had a heat wave with over 65 days that it was
over 100 degrees in the Dallas area. My buddy
Jay Moore and I trained legs on a day when it
was 113 degrees inside the gym. I had to drink
well over a gallon of water just to keep from
dehydrating, and I know we were resting a lot
longer between sets just to keep from succumb-
ing to heat stroke. It’s the only time I ever took
off my shirt and trained just in shorts and boots.
The worst part was when we went out in the
parking lot for our lunges. There were waves of
heat coming off the asphalt that literally made it
feel like you were inside an oven baking like a
turkey. The bar was so hot from the sun that we
had to pour water on it before every set or we
would have burned our backs. Winter is no picnic
in Metroflex, either. There is a heater, but it does-
n’t work very well. Sometimes it gets down to
the teens outside, and inside it’s probably just
above freezing. You can definitely see your
breath pluming in the air. On those days, I
always spend more time warming up. I hit the
treadmill for a few minutes and do abs first to
get some blood flowing and generate some
warmth. A lot of times gripping the barbells and
dumbbells hurts, because they’re so cold.

Worst Beat-Down I Ever Saw

I can’t really call what I’m about to tell you
about a fight, because in a fight there is some
type of exchange of blows. This was more like a
vicious mugging. The guy Mark I told you about
before had serious anger issues. One day, he also
happened to be fighting with his girlfriend, who

February 2009 www.musculardevelopment.com MD 295

happened to be fighting with his girlfriend, who happened people over the years. When I say that I wouldn’t be
to be at the gym with him that day. So he was in a partic- where I am today without Brian Dobson, it’s a fact. He’s
ularly foul mood. There were also a few male strippers, or been an inspiration to me and kept my spirits up and my
exotic dancers, or whatever you want to call them, who eyes on the prize many times when things were looking
worked out at Metroflex back then. Mark hated their guts grim for whatever reason. Brian has been a positive role
because he thought they were all pretty-boy pussies. model not only for me, but for many who have trained at
None of them were anywhere near as big or strong as he Metroflex over the years.
was (about 280). I’m sure Mark was also jealous of the
guys, because they all made pretty good money working Not That You Could Eat
just a few hours a week dancing for lust-crazed women. Off The Floor. . .
Anyway, his girlfriend whistled at one of the stripper There is a misconception that Metroflex never gets
dudes, probably just to piss Mark off. Bad idea. “Fuck cleaned in any way. Not true. I know for a fact that the
you, bitch!” he said, or something along those lines. “I’ll place gets swept with a broom and dustpan on a pretty
go kick that guy’s ass; what do you think about that, regular basis. You have to understand that when those
huh?” She ignored him and that was all it took. This poor big bay doors are rolled up, you got dust, dirt and leaves
guy with a ponytail was doing a set of lying leg curls and crap blowing in from outside. It’s impossible to keep
when Mark ran over and clocked him in the face, knock- the place totally clean. Are there spray bottles and paper
ing him to the ground. If you’re familiar with the phrase towels every 10 feet to sanitize the equipment? Hell no. If
“ground and you want all that sterile crap, there are plenty of other
pound” from UFC, Most people don’t gyms you can go to. And I guarantee you they will all
that pretty much suck compared to Metroflex. Which brings me to. . .
know that Brian
describes what he
did next. Mark was
has helped out The Most “Anti-Metroflex” Gym
hitting this guy so God knows how I Ever Trained At
hard that his head many people over A few years ago a buddy of mine was competing at
was bouncing off the years. When I the NPC Junior USA in Connecticut. I wanted to catch a
the concrete floor say that I wouldn’t workout so I wouldn’t mess up my training schedule, so
and he lost con- we checked around to see if there was a gym nearby. The
be where I am
sciousness. Then he only thing fairly close was a Planet Fitness. I figured, “Oh
stood up and start-
today without well; weight is weight. I can get a good leg workout any-
ed kicking the guy. Brian Dobson, it’s where.” We walked in and paid our fee to train for the
We were all stand- a fact. He’s been day, and the people at the front desk were very rude. You
ing around, finding an inspiration to could feel a tension in the air like we really weren’t wel-
it hard to believe me and kept my come. I brushed it off, and we started working on the leg
he was actually press. I had it loaded up with 1,000 pounds and was right
spirits up and my
doing this. Brian in the middle of a set when this alarm went off. I’m think-
yelled at Mark to
eyes on the prize ing, shit! What a time for the stupid fire alarm to go off.
stop, that that was many times when But that’s not what it was. It was the infamous Planet
enough. Mark had things were look- Fitness “Lunk Alarm.” The manager, a skinny little guy
this crazy look in ing grim. with glasses, marches right over and says, “There is no
his eyes. He grunting allowed in here!” I’m thinking, is this guy on
smiled, put his boot on the guy’s head, reached down crack? How are you going to move that kind of weight for
and ripped off his ponytail. Not only the hair came off, reps and not make a little bit of noise? I said fine, whatev-
but a bloody chunk of his scalp. He tossed it to Brian, er. From that point on, we were dropping weights and
who wasn’t about to waste a trophy like that. He nailed it just not giving a shit anymore. We knew they wanted us
to the wall right next to a boar skull. As for Mark, he to leave, but I wanted to finish the workout. When the
passed away a few years ago of a drug overdose. alarm went off again, that was it. I went up to the front
desk and demanded a refund, as we were leaving.
Membership Is A Privilege Grudgingly, they gave it. My buddy wanted to throw a
Sometimes people ask me how much a membership brick through their window, but I talked him out of it.
costs at Metroflex. I have no idea. When I first went there
as a 16-year-old kid and didn’t have any money, Brian Metroflex: My Home
told me not to worry about it. He said if I won my next What can I say? To me, Metroflex Gym is the only
show, I could train there for free. I did, and I kept win- place to train. There is no other gym on this earth quite
ning. I’ve never paid to train there. Most people don’t like it, and I doubt there ever will be. I just thank God that
know that Brian has helped out God knows how many Brian Dobson put the place together. ■

296 MD www.musculardevelopment.com February 2009

300 MD www.musculardevelopment.com February 2009
 Ronnie Coleman
THE LEGEND
RETURNS? Exclusive Interview By Flex Wheeler, Photography by Per Bernal
It’s not often that I get to inter-
view a man who truly needs no
introduction. We all know Ronnie
Coleman as an eight-time Mr.
Olympia and quite possibly the
greatest bodybuilder of all time. I’ve
also known him as a rival in years
past, but much more importantly as
a good friend and a great human
being. It’s my privilege to finally
bring to MD an interview with the
living legend: Ronnie Coleman.
FW: OK, bro. I have to start
off with the burning question
about a rumor going around: are
you competing again next year?
If so, in which show or shows
will we see you?
RC: I am definitely thinking about
it. The shows I am considering are
the Arnold Classic and the new pro
show in Berlin after the Olympia. I
have to make a decision real soon
about the Arnold, because they like
to have the lineup in place by the
February 2009 www.musculardevelopment.com
end of the year. But it’s not like I
have to compete. It’s different for
other guys, because they do it for
money or to support a family, but I
do it for fun. The whole reason I
started competing was just to get a
free membership to a gym. I already
had a job with the police depart-
ment. My hobby turned into a job,
and now it’s really a hobby again.
FW: Is it weird not being the
reigning Mr. O anymore? Do you
find that people treat you any
differently?
RC: Not really. A lot of people
still consider me Mr. Olympia. I
guess I made a lasting impact by
having that title for eight years in a
row. So I still get the recognition
and respect from fans, and that’s a
wonderful thing.
FW: It also seems like you’re
keeping just as busy with
appearances as when you held
the title.
RC: I still travel all over the
world. I just got back from an
appearance in Saudi Arabia, where
around 6,000 people showed up to
see me guest pose. I’m getting
ready to go to Russia this weekend.
If anything, I’m busier now because
I have more time. When I was still
competing, I would have to limit my
traveling and appearances over the
last two or three months so I could
focus on my training to defend my
title.
FW: Emotionally, did you ever
go through a rough time trying
to deal with life after being Mr.
Olympia?
RC: No, you know, I didn’t. Even
though it’s been three years since
my last win, I won the thing eight
times. Who could ask for more than
that? I’m just happy I was able to do
what I did.
FW: Were you happy for
Dexter when he won the Mr.
MD 301

Olympia? Did you ever feel it would happen for him,
or for anybody so relatively “small?”
RC: I was. I would be happy for whoever wins, because
I know how long and hard you have to work to get there
and how you dream about that day for years and years
before it comes.
FW: Did you ever foresee that a 230-pound man
would win the title, after 25 years of freaks like
you, Dorian and Lee Haney sitting on that throne?
RC: I never really thought about it. But these days, any-
thing is possible. You know I never expected to win. My
biggest goal was to someday make the top five at the Mr.
Olympia. I was winning the Olympia at anywhere from
260 to 286 pounds, but that was my time. This is a new
era, and Dexter brings something to the table that’s right
for now and what people want to see in a champion.
FW: Do you think Dexter will be able to hold on
to the title for another year? How about a few
years?
RC: It will be very tough for him. He’s up against some
stiff competition who aren’t too far behind him at all. The
biggest question is what Victor will look like at the Arnold.
302 MD
If he’s back to his best, with that injured leg looking as
good as before, he could beat Dexter and take the title.
He’s beaten Dexter a few times already. Plus, you got
these guys like Heath and Wolf, too. It will be a real strug-
gle for Dexter to repeat with all of them chasing him.
FW: Is it possible for Jay to ever win the Olympia
again, or is he all done?
RC: I don’t ever want to say somebody is all done,
but I don’t know what else Jay can do. He was only
able to hold the title two years and then he relin-
quished it. I was shocked to see him lose it so fast.
I really thought he would hold the title for a good
four or five years. So in light of that, I don’t see
Jay winning again. But anything is possible in this
sport, so who knows?
FW: Do you want your title back? If you are able
to win another Mr. Olympia, you would have the all-
time record for most titles, and you would also be
the only Mr. O who was able to come back after
losing your title and regain it. Certainly, it would be
a historic event straight out of a movie.
RC: I won eight. Eight is enough for me! Yeah, it would
be nice to get that all-time record and all that, but I am
honestly so grateful to have won eight times that it does-
n’t really matter. It’s not at the top of my to-do list. I said I
would go on with my life and do other things, like the
Arnold or shows in Europe. I’m not saying I will never
compete in the Olympia again; it’s just not a priority.
FW: Could you sympathize with Jay, knowing
what it feels like to lose that title?
RC: I do sympathize with him, especially because he
lost the title so quickly, like I said. But if you look at what
happened, his wins weren’t like most of mine, which were
hands-down.
FW: Most of the time, you would just come out
and it would be lights out, game over for the rest of
us poor fools.
RC: (Laughs) Yeah, for the most part. Neither of Jay’s
wins was really decisive. And the second one with
Victor…people will never stop talking about that. He was
off, and Victor was on. So Jay didn’t really do what he
needed to do to make sure he shut the door on the other
guys. He left the door open for them, and Dexter just
walked on in.
FW: Some bodybuilding fans were upset that you
competed in 2007 and went from an unstoppable
champion to fourth place, down from second in
2006. Now they worry that you might slide down
the placings even more and thus tarnish your status
as a living legend by hanging on too long. What do
you say to that?
RC: People can say or think whatever they want. That’s
their opinion. But our lives are ours to live. I don’t let oth-
ers decide what I do or don’t do. I’m a man and I make my
own decisions. If competing is what I love and it’s in my
blood, I’m going to keep doing it as long as God lets me.
www.musculardevelopment.com February 2009
 FW: This is a touchy question. What exactly hap-
pened to your left lat and triceps, and can the
injuries be fully healed so that they regain their for-
mer look? We’ve heard from Chad, but never directly
from you.
RC: I don’t have a clear answer for you, because there
was never a time when I felt anything tear or anything like
that. I’ve had X-rays and MRIs, and the doctors can’t find
any type of injury. I really think it’s just wear-and-tear from
about 30 years of heavy weights. That will do a number on
any human being, and contrary to what some people say, I
am a human being!

“I wouldn’t have become a

bodybuilder in the first
place if I hadn’t walked in
there and Brian hadn’t
offered me a free member-
ship if I agreed to compete.
Brian is really what makes
that gym special.”

FW: Well, it is hard to believe at times, you know.

You have always been known for using super heavy
weights and what many would call ballistic form.
Any regrets about that now, and how have you
changed your training since 2006?
RC: No, no regrets. I still train that way. What you have
to understand is that I train so heavy because I’m strong.
It’s not like I ever set out to do any certain amount of
weight. I use the weights that challenge me, and they just
happen to be what most people would consider very
heavy. And I think my style of doing the reps is actually
safer, because I never lock out the joints. If I had been
doing that all these years, I would have had major injuries
long, long ago.
FW: Have you ever worried that some guy is
going to hurt himself trying to train just like you,
even trying to match the weights you use, when the
average bodybuilder would never come near what
you have done in the gym?
RC: Never. You got to have some common sense and
not be stupid. It would be like me trying to imitate some
stuntman or pro athlete in another sport. I can’t do what
they do, so it would be foolish to try. Why would someone
up and decide they are gonna try and squat or deadlift 800
pounds? Come on, now. If you can’t press 100-pound
dumbbells, don’t try using 200s.

February 2009 www.musculardevelopment.com MD 303


FW: This issue is the Hardcore Special and we
have a lot about Metroflex. We interviewed Brian
Dobson and all the training features were shot
there, too. As its most famous member, can you
tell us what is it about Metroflex Gym that makes
it a special place? Would you have accomplished
what you did in the sport if you had never set foot
in that gym?
304 MD
RC: I wouldn’t have become a bodybuilder in the first
place if I hadn’t walked in there and Brian hadn’t offered
me a free membership if I agreed to compete. Brian is
really what makes that gym special. He put his heart and
soul into making it what it is. He cares about everybody
and wants them to succeed, and he will do whatever he
can to help you. How many gyms and gym owners you
know like that? The equipment is great, too, but it’s the
atmosphere and the people that set Metroflex apart.
FW: You have the best home gym I have ever
seen, with all the equipment any bodybuilder
could ever need. I hate to even call it a home
gym. Why do you still go to Metroflex when
you could just walk from your living room
into that killer gym?
RC: Again, it’s the environment at Metroflex.
It’s just a lot more motivating. I’ve had all the
best workouts of my life there. I could never stay
away from that place for long.
FW: That being said, do you think some-
one can become a great bodybuilder at any
gym if they have the genetics and the drive to
be the best?
RC: Oh yeah, of course. Look at some of the places
champions have trained. That Temple Gym of Dorian’s is a
hole in the wall, but he won six Mr. Olympias working
out there. All you really need is heavy weight and a lot of
heart.
FW: Here’s one that’s always irritated me. Few
people want to believe that when you first turned
pro, you were a drug-free athlete. Would you like
to go on the record now and set them straight?
RC: I never touched a drug back then. All the winners
at the IFBB World Amateur where I turned pro were test-
ed, along with anybody else they thought looked suspi-
cious. You know they targeted me the minute they saw
me. I passed the test. You know I wasn’t even 220 pounds
at that show. If people can’t believe someone can look a
certain way without drugs, that’s on them. They should
understand that some bodybuilders do have God-given
genetics.
FW: On a similar note, Congress has been on a
witchhunt against steroid use in professional
sports, mainly baseball, for several years now. With
all the problems recreational drugs like cocaine
and meth cause in the USA, why do you think the
government has invested so much time and money
into eradicating steroid use?
RC: I think they are doing it because they’re afraid
that kids are gonna use steroids. It’s very sad that
there was that one case where the kid didn’t cycle off
right and killed himself. They figure if they get drugs
out of sports, kids won’t want to use them. What
about all those other drugs you mentioned? Every
time you turn on a TV or see a tabloid in the checkout
lane, some musician or movie star is in rehab. Why
www.musculardevelopment.com February 2009
don’t they test them and keep them clean? before the season even starts. A team might look unbeat-
FW: Does it bother you that there are so many able on paper and look like a sure thing, but sometimes
wannabe bodybuilders out there who think all they another team sneaks up on them.
need to do to become a pro is take tons and tons of FW: Time to talk about family now. First off, you
drugs? surprised everyone when you got married in
RC: Kids are impressionable. If that’s what they are told, December of 2007. When did you make the mental
they believe it. The problem these days is you have all switch from a lifelong bachelor to thinking you
these anonymous guys on the Internet claiming to be wanted to be a husband? Any why didn’t we all
experts or pro bodybuilders and giving out all kinds of
crazy, and even dangerous, advice. I’ve had a few people
online claiming they were me and saying stuff! It’s ridicu-
lous. But when it comes to kids today, a lot of ‘em don’t
want to hear that you got to work long and hard to be a
good bodybuilder. They want it now, and they want it easy.
So they believe you can do it that way, even if it’s a bunch
of bull.
FW: Early in your pro career, few people would
have ever guessed you would eventually be the
greatest bodybuilder in the world for nearly a full
decade. Are there any guys out there right now who
you see that type of potential in?
RC: I don’t, but that doesn’t really mean anything.
Nobody saw the potential in me, either. There could be
some guy training out there right now who could win six,
eight, who knows? Maybe 10 Mr. Olympias.
FW: Which of your many victories are you the
most proud of? I already know what you’re gonna
say. . .
RC: Yup, the first Olympia in 1998.
Hands-down, that was the one.
Everybody expected you to win,
including me. I always thought of
you as a future Mr. Olympia, and I
never thought it would be in the cards
for me.
FW: No comment, no comment.
Everybody knows how I feel about that con-
test. Which show do you feel you looked your
absolute best at, or is it impossible to pick one?
RC: It’s between two shows, with two different looks.
When I won the first Mr. Olympia, I still think that was my
best condition. But when I won in 2003 at 287 pounds, that
was the absolute best blend of size and condition I ever
had. Sometimes I still look back at that video and go, wow!
FW: You have said before that you believe Victor
Martinez will be Mr. Olympia one day. First of all, do
you feel he should have beaten Jay in 2007? And do
you also think Phil Heath and Dennis Wolf have a
Sandow in their futures, too?
RC: Yeah, I do. But you know how it is. Guys like you,
Shawn and Kevin were all supposed to win the Mr.
Olympia sooner or later, but you never know what will hap-
pen. Maybe Heath and Wolf will each win a couple times or
more; maybe neither one will ever win. It all depends on
who else is there and how they look. It makes the sport
exciting. It’s like trying to predict Super Bowl champions

February 2009 www.musculardevelopment.com MD 305


know about this fabulous woman until then?
RC: I just knew it was time, just like you did when you
met Madeline. She lived in France, so it wasn’t hard for
me to keep her under wraps. When you meet the right
one, you know it.
FW: Has your life changed in any way since you
have become a married man?
RC: Yeah, because now I have a best friend and a per-
fect traveling companion. Christine speaks four lan-
guages fluently: Arabic, French, English and Italian. She
actually negotiated my appearance in Saudi Arabia for
me. But I still train, eat, travel, all the same things I been
doing for years now.
FW: There was also news late last year that you
are the father of triplets. Is it strange to have
infants while your oldest child is in her 20s now? I
know it was kind of strange for me.
RC: No, it happens all the time these days. I love kids
anyway. Being a dad makes you a better person. I
should say, being a good dad.
FW: You have been all over the world competing
and making appearances. What are some of the
306 MD
favorite countries and cities you have been
to? Where have you been treated the best?
RC:That’s easy. Australia. The fans are awesome.
They will wait in line for 3 hours for an autograph
or to take a picture with me. I love Australia so
much that I did my DVD “On the Road” over there. I
love all my fans in every country, but Australia has
just been so supportive of me that I got to give it
up for them.
FW: What has it been like to be with BSN
and watch it grow from an average-size sup-
plement company to an industry power-
house? They are affiliated with mainstream
celebrities and shows like Orange County
Choppers and the UFC now.
RC: Man, it’s been a trip. I was the first athlete
they ever signed, so I know that my being with the
company had an impact on how they grew. In the
four years I have been with BSN, they have come
so far and it’s been an honor to be with them. They
also happen to have some amazing products that I
truly love.
FW: What would you say are the biggest
obstacles in your life you have overcome that
the average fan probably doesn’t know
about?
RC: Most people have no idea how hard it was
for me to get my accounting degree from
Grambling State University in Louisiana.
Schoolwork never came easy for me, and college
was tougher than anything I had ever been
exposed to, academically. Football season was the
hardest, because literally all I did was play football
and study. I didn’t have time for a girlfriend, or to
go to parties, none of that typical college stuff. Many nights
I would be up until dawn studying for a test and I would
have to go in and take it on no sleep. But not only did I
graduate, I graduated with honors. That was probably the
biggest challenge I ever faced in life, but I never quit. I was
determined to get that degree.
FW: How has your Christian faith helped get you
through various challenges you have faced? What do
you think that a person misses out on when he or
she has no faith in a higher power at all?
RC: If I didn’t have faith, I wouldn’t have made it. Back to
my college days, I got down on my hands and knees and
asked God for the strength to make it through. And every-
thing I accomplished or achieved in life was through His
blessings. You have to have faith in a higher power, because
we can’t do all this on our own.
FW: When it’s all said and done, how do you want
to be remembered?
RC: As somebody who worked hard to get what he did.
I’d like to be remembered as a man who was hardworking,
dedicated, and had faith in God. The big titles are nice too,
but those are what’s really important. ■
www.musculardevelopment.com February 2009
February 2009 www.musculardevelopment.com MD 307
 bodybuilding
science
Once Or Twice A Week Body Part
Training For Optimal Growth?
recently received an e-mail stat-
I ing that “99 percent of all body-
builders are training wrong!” I
clicked on the link and the article
made some interesting points,
which made me really think: “What
is the optimal amount of times a
week to train each body part?” The
article claimed that whole-body
workouts were the lost key for
muscle growth. The article stated
that when the Weider family intro-
duced split-system training (i.e.,
upper body one day, lower body the
next day), this was the birth of over-
training for bodybuilders.
Weider athletes such as
Schwarzenegger and Sergio Olivia
were known to perform 30 to 40
sets per body part. The Weider
System was the exact opposite of
the Arthur Jones training system,
which advocated High-Intensity
Training acronym HIT. Jones
believed that short, intense work-
outs provided a superior return to
the athlete than what was then the
standard weight-training workout,
one that was long and involved the
lifting of a high volume of weights.
He specified 16 different Nautilus
machine exercises, with 1 set of
each exercise performed to failure
(where the athlete could no longer
perform the exercise), three times
per week.
Jones thought that bodybuilders
trained with too many sets; he
thought the high volume used by
bodybuilders creates such a drain
on the central nervous system that
this inhibits them from training any
sooner than a week or so later.
318 MD
Proponents of the Arthur Jones
training system advocate the whole-
body training routines are superior
because:
• A full-body workout recruits
more motor units or muscle groups
per workout than split training.
• Full-body workouts elicit
greater increase in testosterone and
GH than split routines.
• Each body part is trained more
often and yields a greater anabolic
effect.
• A body part is usually recovered
within 48 hours; therefore, not train-
ing that muscle again within 48
hours is wasted time off.
• Protein synthesis rates for mus-
cles can be increased for 48 hours
after a muscle is trained and then
starts to drop.
Advocates of multiple training
sessions per body part, such as
twice a week compared to once per
week, claim that it takes advantage
of the anabolic effects of resistance
exercise. The anabolic effects of
resistance exercise are elevated
rates of protein synthesis in the
muscle, which lasts about 48 hours.
Then, it stops and everything is
back to normal. If you go on to wait
an entire week before training
again, you simply won’t grow as
fast as you could. Based on this
premise, it seems that once-a-week
training is not optimal for muscle
growth, but before a bodybuilder
decides to try to train more, a body-
builder needs to ask, “Have I recov-
ered from my previous workout?”
www.musculardevelopment.com
By Robbie Durand, MA
Training Frequency
Is Recovery
Dependent
Traditionally, I have trained one
body part per week; however, a training
partner and I decided to try the old-
school training and try the whole-body,
three-day training routine. After a few
weeks, the pounds started dropping
while my training partner’s lifts kept
going up. We were doing the exact
same routine; he was getting stronger
and I was overtraining. What the hell
was going on? It made me realize how
different our genetic recovery capacity
was; additionally, he is 10 years
younger than me.
Another example of superb recovery
capacity was an interview with “World’s
Strongest Man” competitior Mariusz
Pudzianowski; he does two workouts a
day, one is strongman training and one
is in the weight room. His workouts
consist of back squats one day, dead-
lifts the next day, front squats the next
day. He trains his shoulders by doing
behind-the-neck jerks, where he works
on speed and explosiveness, three
times a week. He starts with push jerks,
working up to 405 for a very easy and
fast 2 reps. He then squats high bar,
Olympic style, up to 2 easy, quick sets
of 585 for 3 reps. Guys who have
trained with him say that his work
capacity and recovery ability are
totally out of this world.They also
commented that most strongmen
would not be able to train in this fash-
ion without overtraining. Each person
recuperates at different rates from
workouts differently. Some people are
blessed with great genetic potential for
recovery, while others need longer.
February 2009
bodybuildingscience
Testosterone
Enhances Muscle
Recuperation
Training frequency is recovery
dependent. If you are using anabol-
ics, then you can more than likely
train with greater frequency and
recuperate faster. If you are using
testosterone, you may well be able to
train each muscle twice a week. For
an excellent review on the physiolo-
gy of how anabolic agents increase
muscle recuperation, read Dr. Lynch’s
7
2008 article titled, “Anabolic agents
for improving muscle regeneration
and function after injury.”
Administration of testosterone
increases muscle mass in elderly
1, 2
men or men administered catabolic
3,4
drugs such as glucocorticoids as
well as preserves muscle mass in
5
burn patients. These studies have
also suggested, through analyses
using isotope tracers, that increases
in muscle mass were attributable to
1,
reduced rates of protein catabolism.
2, 5
It was just recently reported that
testosterone suppressed the activa-
tion of a major catabolic protein
5
called Muscle Atrophy Factor. Many
beginning bodybuilders think that
there is a “secret” training routine
that the pros are using. A person
who is natural should not try to fol-
low the training routine of a Team MD
bodybuilder. Take a look at the study
below, showing how testosterone
levels dictated levels of muscle
regeneration and repair.
• A preliminary study examined the
effect of two doses of nandrolone
deconoate (2mg/kg and 6mg/kg) on
regeneration and satellite cells in
mouse skeletal muscles following
intense muscle damage. The mice
using 6mg/kg experienced
enhanced muscle regeneration;
however, regeneration was not
improved in injured muscles of
mice treated with a lower dose of
2mg/kg nandrolone deconoate.
Thus, the higher dose (6mg/kg) of the
anabolic steroid was required in mice
in order to produce a beneficial effect
on muscle regeneration after severe
8
muscle damage. The study suggests
greater testosterone enhances muscle
recuperation.
320 MD
The point I am trying to make is
ie n
nnma that just because Ronnie Coleman
o
R le
o trained each body part twice a week
C does not mean you can train this way.
Your ability to train depends on a
number of factors…I often wondered
why some people such as powerlifters
can train one body part a week and be
massive. Both Ronnie Coleman and
Dorian Yates were mass monsters, but
their training routines were completely
different. Ronnie trained each body
part twice a week, while Dorian trained
each body part once a week. Each
man, probably through trial and error,
found a system that worked for his
genetics.
MGF and IGF-1
Expression after
Muscle Damage
Ronnie Coleman A recent study released in the
Monday: Back, biceps, shoulders, Journal of Physiology helped me
calves, abs understand what happens to muscle
Tuesday: Quads, hamstrings, abs growth factors after one intense bout
Wednesday: Chest, triceps, calves of exercise, and more importantly
Thursday: Back, biceps, abs what happens to the growth factors in
Friday: Quads, hamstrings the recovery period. IGF-1 is a growth
Saturday: Chest, triceps, shoulders, abs factor found in circulation (produced in
Sunday: Rest the liver) and locally in muscle. The
s researchers looked at the three iso-
te forms produced in muscle (IGF-1, IGF-
Ya
n
ia 1Ea, IGF-1Eb and MGF) that each may
or
D contribute in some extent to muscle
regeneration. IGF-1Eb may be involved
in hypertrophy or muscle regenera-
tion; however, the physiological role of
IGF-1Eb in human skeletal muscle is
currently unknown. MGF is a splice
variant of IGF-1Ea that stimulates satel-
lite cell activation and muscle hyper-
trophy following muscle stretch or
10
muscle damage. The study had
young subjects (average age of 20
years old) perform 30 sets of 10 maxi-
mal eccentric contractions with 1-
minute rest periods. Bring the pain!
Muscle biopsies were taken both
immediately before and after exercise.
The study found that MGF expression
(a potent muscle growth stimulator)
Dorian Yates peaked at 24 hours, but then IGF-1 iso-
Monday: Delts, traps, triceps, abs forms were still elevated after muscle
Tuesday: Back, rear delts damage, suggesting muscle repair
Wednesday: Rest was still occurring. Another interesting
Thursday: Chest, biceps, abs point was that after intense muscle
Friday: Rest day damage, MGF was activated while
Saturday: Quads, hams, calves serum IGF-1 levels showed no
Sunday: Rest change! Additionally, the Journal of
www.musculardevelopment.com February 2009
bodybuildingscience
Hormone and Metabolic Research
reported that strength training was
increased after 12 weeks, despite
unchanged levels of serum IGF-1 in
13
men. It seems that peripheral
changes in IGF-1 may not be as impor-
tant for muscle growth as once
thought...getting back to recuperation.
The point to think about is that if
you tried to retrain legs after an exer-
cise protocol 48 hours after exercise,
you would still be in the recuperation
phase and start overtraining.Your
training frequency depends on your
recuperation! The more muscle dam-
age you create during exercise, the
more recovery time will be needed
before you can train again. In the
study mentioned above, after intense
eccentric exercise, muscle recovery
was still not complete after three days.
It’s interesting that most of the studies
suggest that with eccentric exercise
and muscle damage, muscle growth
factors are expressed shortly there-
after. It’s interesting that Olympic lifters
can train six days a week. In training,
however, Olympic lifters rarely per-
form more than 5 reps per set (most
sets are for 1-3 reps) and the eccentric
portion is all but eliminated, because
the bar is dropped to the floor at the
end of every lift. Low mechanical work
plus no eccentric equals the capacity
to train the lifts extremely often. It’s
interesting that when comparing mus-
322 MD
cle recuperation times for concentric
and eccentric exercise, it takes longer
for muscle to recuperate from an
11
eccentric bout than a concentric bout.
Whole-Body
Routines Are Great
for Football
Players/Athletes
Not Bodybuilders!
Training frequency is also depen-
dent on the level of nervous system
fatigue that is induced during each
training session. If you do not tire out
the nervous system, you can obvious-
ly train more often. I imagine that if
you perform 1 set of exercise as Jones
recommended, you could probably
train again 48 hours later, but is one
set capable of stimulating muscle
growth?
The research clearly states that
satellite cells are activated in
response to muscle damage and
multiple sets clearly induce more mus-
cle damage and satellite cell activa-
tion. Based on the research, multiple
sets are superior to single sets for
stimulating muscle growth.Yet, one of
the most recent reviews (published in
the Journal of Strength and
Conditioning Research) concludes that
12
multiple sets work better. The data
shows that single- and multiple-set
programs produce similar results dur-
ing shorter studies using untrained
www.musculardevelopment.com
individuals. However, trained subjects
using multiple- rather than single-set
programs gain strength faster. Larger
muscle groups also tend to recover
more slowly than smaller muscle
groups. For example, the smaller arm
muscles (i.e., biceps and triceps) can
be trained more frequently (two to
three times per week), while the larger
muscles in the legs take longer to
recover and will respond better to one
to two workouts per week.
Everyone Is
Different!
So, what frequency do I recom-
mend? Well, I have no definite answer
because this all depends on your train-
ing age, exercise volume, nutrition,
anabolic use, supplements and sleep.
It is well known that muscle with type I
fibers such as calves and the abdomi-
nals can be trained nearly every day,
whereas type IIb muscle fibers in the
legs need longer recovery times. Older
athletes do not recover as quickly from
exercise as younger athletes, so they
may opt for a once-a-week training
system, whereas a younger 18-year-
old can perform each body part twice
a week.
I think whole-body training ses-
sions are great for athletes, not body-
builders! Football players often train
this way during the season with great
success, but this is for athletic purpos-
es, not bodybuilding. If whole body
part sessions did work and are so
great, then why aren’t professional
bodybuilders using them? I think a
complete body workout may be good
for a beginner or competitive athletes
looking to maintain strength during
the season, but not for bodybuilding.
Bodybuilders must perform some trial
and error to determine whether once
or twice a week is beneficial.
Key Points:
• Training frequency is recovery
dependent.
• Testosterone accelerates muscle
repair and turns off catabolic genes.
• After intense muscle damage,
MGF is activated, while serum IGF-1
levels showed no change!
• Type I fibers such as calves and
arms can be trained more frequently
than type II explosive fibers (legs).
February 2009
 bodybuildingscience
Speaking of MGF….
Researchers from Italy provided more
evidence that GH by itself is highly over-
rated as a doping agent. Previous
research showed that GH could elevate
MGF animals that were GH deficient.
Researchers studied the effects GH,
testosterone, or a combination of GH and
testosterone in both GH deficient and
normal rats. Take a look at the chart
below.
MGF Myostatin
Low GH Rats
GH Alone Increased No Effect
Testosterone Alone No Effect No Effect
Testosterone and GH No Effect No Effect
Normal Rats
GH Alone No Effect Increased
Testosterone Alone No Effect Decreased
Testosterone and GH No Effect Decreased
They found that GH increased
MGF in GH-deficient rats, but GH
had no effect on MGF in normal
rats and even worse, it increased
myostatin! Testosterone decreases
myostatin in normal rats and had no
effect of MGF. The researchers speculat-
ed that myostatin levels increased (neg-
ative feedback) as a counter-regulatory
mechanism to reduce the anabolic
actions of GH. This may be the reason
that GH is a poor anabolic agent, as the
anabolic actions of GH are offset by a
rise in myostatin. Testosterone, on the
other hand, resulted in anabolic action
by reducing myostatin. The researchers
again concluded that GH by itself has
minimal anabolic actions in normal rats.
324 MD www.musculardevelopment.com
References:
1. Ferrando AA, Sheffield-Moore M, Yeckel CW,
Gilkison C, Jiang J, Achacosa A, Lieberman SA, Tipton
K, Wolfe RR, Urban RJ 2002 Testosterone administra-
tion to older men improves muscle function: molecular
and physiological mechanisms. Am J Physiol
Endocrinol Metab, 282:E601–E607
2. Urban RJ, Bodenburg YH, Gilkison C, Foxworth
J, Coggan AR, Wolfe RR, Ferrando A 1995 Testosterone
administration to elderly men increases skeletal mus-
cle strength and protein synthesis. Am J Physiol,
269:E820–E826
3. Reid IR, Wattie DJ, Evans MC, Stapleton JP 1996
Testosterone therapy in glucocorticoid-treated men.
Arch Intern Med, 156:1173–1177
4. Crawford BA, Liu PY, Kean MT, Bleasel JF,
Handelsman DJ 2003 Randomized placebo-controlled
trial of androgen effects on muscle and bone in men
requiring long-term systemic glucocorticoid treatment.
J Clin Endocrinol Metab, 88:3167–3176
5. Ferrando AA, Sheffield-Moore M, Wolf SE,
Herndon DN, Wolfe RR 2001 Testosterone administra-
tion in severe burns ameliorates muscle catabolism.
Crit Care Med, 29:1936–1942.
6. Zhao W, Pan J, Wang X, Wu Y, Bauman WA,
Cardozo CP. Expression of the muscle atrophy factor
muscle atrophy F-box is suppressed by testosterone.
Endocrinology, 2008 Nov;149(11):5449-60.
7. Lynch GS, Schertzer JD, Ryall JG. Anabolic
agents for improving muscle regeneration and func-
tion after injury. Clin Exp Pharmacol Physiol, 2008
Jul;35(7):852-8. Review.
8. Souza R, Goncalves W, Dal Pai-Silva M, Gallacci
M. Influence of anabolic steroid treatment upon mus-
cle regeneration and satellite cells of mice following
envenoming by Bothrops jararacussu snake venom.
Toxicol Lett, 2007; 172: S237
9. McKay BR, O’Reilly CE, Phillips SM, Tarnopolsky
MA, Parise G. Co-expression of IGF-1 family members
with myogenic regulatory factors following acute dam-
aging muscle lengthening contractions in humans. J
Physiol, 2008
10. Hill M & Goldspink G (2003). Expression and
splicing of the insulin-like growth factor gene in rodent
muscle is associated with muscle satellite (stem) cell
activation following local tissue damage. J Physiol,
549, 409-418.
11. Linnamo V, Bottas R, Komi PV. Force and EMG
power spectrum during and after eccentric and con-
centric fatigue. J Electromyogr Kinesiol, 2000
Oct;10(5):293-300.
12. Wolfe, B.L., LeMura, L.M., & Cole, P.J. (2004).
Quantitative analysis of single- vs. multiple-set pro-
grams in resistance training. Journal of Strength and
Conditioning Research, 18, 35-47.
13. Schiffer T, Schulte S, Hollmann W, Bloch W,
Strüder HK. Effects of Strength and Endurance Training
on Brain-derived Neurotrophic Factor and Insulin-like
Growth Factor 1 in Humans. Horm Metab Res, 2008
Oct 29.
Rigamonti AE, Locatelli L, Cella SG, Bonomo SM,
Giunta M, Molinari F, Sartorio A, Müller EE. Muscle
Expressions of MGF, IGF-IEa, and Myostatin in Intact
and Hypophysectomized Rats: Effects of rhGH and
Testosterone Alone or Combined. Horm Metab Res,
2008 Oct 7.
February 2009
 testosterone
An Interview With Author
William Llewellyn
uring the 1980s, tattered, photo-
copied pages of a secret volume
of lore passed among
weightlifters in gyms and weight
rooms across the U.S. This text, the
Underground Steroid Handbook, was
considered the authoritative text
regarding illicit anabolic steroid use,
guiding novice and advanced body-
builders in drug selection and injection
technique, as well as informing users
of some of the potential side effects.
Often crude, the text combined humor
and information in a way that was
readily accepted by its intended audi-
ence. So influential was the text, that it
has been referenced in medical reports
and congressional hearings. It clandes-
tine author was later revealed to be
the late Dan Duchaine. Since the time
of the Underground Steroid Handbook
and its less-well-received sequel, and
following the passing of Duchaine,
several other authors have written
booklets that have expanded well
beyond the 40 or so pages of
Duchaine’s debut work. These literary
daughters to the Underground Steroid
Handbook vary considerably in quality,
depth and breadth of coverage.
Certain authors have produced
newsletters, websites or books of
remarkable quality…Bill Phillips and
Bill Roberts are highly regarded for
their works. Yet, the nominal text that
is most highly referenced in the field
of illicit performance enhancers is the
ANABOLICS series by William
Llewellyn. His readership includes pro-
fessional and amateur bodybuilders,
athletes, physicians, coaches, legisla-
tors and lawyers. Bill Llewellyn has
328 MD
just completed the latest edition in the
series and offered his time to discuss
the book in this interview.
MD: Today’s interview is with
author William Llewellyn, who has
announced the completion of the
latest edition of the ANABOLICS
volumes. Further information on
the book, including ordering infor-
mation, can be obtained via the
many distributors who carry the
text or directly from his site at
www.anabolicsbook.com. Bill, I
am sure most readers are inter-
ested in what is new about the latest
edition, but let’s backtrack a bit first.
Before telling us about the book, tell
us about the author. What qualifies
you as an expert in a field that is lit-
tered with self-promoted gurus? Can
you tell us about your formal educa-
tion, your personal experiences, prac-
tical time you have spent observing
users and your ad-hoc education out
of the classroom?
BL: I have always had an interest in
the sciences, but did not pursue a for-
mal education. My interest in steroids
specifically came informally, first with
intent to use these drugs as a teenag-
er. This quickly developed into a fasci-
nation with human performance. Most
of what I have learned came from
reading on my own. I would spend
countless hours in the local medical
library reading about these drugs dur-
ing my 20s. Most people would proba-
bly find it boring, but it was the most
exciting part of my week, that and the
cheap hospital cafeteria food, which
wasn’t half bad. I’d like to think of my
job as being a bridge between the sci-
www.musculardevelopment.com
By Dan Gwartney, MD
entific
world and the bodybuild-
ing/sports community. So it is really
half-science and half real-world obser-
vation and application. I am not sure if
there is any set qualification for such a
job, as it sort of is a fringe occupation
in many ways. Certainly a background
in the sciences wouldn’t hurt, though.
MD: What then was your inspira-
tion for writing a reference text on
anabolics? Given your age, one can
only imagine that Dan Duchaine’s
booklet, the Underground Steroid
Handbook, must have been influential.
BL: More than influential. Reading
Duchaine’s book was a life-turning
event for me. Here I was, growing up
during a time when steroids were a
big public interest. The controlled sub-
stance laws for anabolics were just
passed after a long media crusade
against the drugs. All you heard was
how deadly these things were. Here I
am, this skinny kid, thinking about risk-
ing it anyway, but I decided to do
some research first. And then I come
across this book that presents an
February 2009
testosterone
entirely different point of view, as if
the medical community and media
had it entirely wrong about steroids. It
gave me this sense of being on the
inside of something very important. It
made me want to dig into the medical
books for myself, so I could under-
stand the subject the way he did. The
more I read the more I wanted to read.
As years went on, the more I read the
more I felt compelled to write.
MD: The first edition then was
printed in 2000; how well was it
received by your intended audience
and those outside the muscle-sports
demographic? That year was some-
what of a low point in the publishing
industry, as the all-natural movement
was strong and a strong push against
anabolics had just been completed by
the DEA. Not surprisingly, the intro-
duction of the Bush administration and
the anti-doping message that is pro-
moted about every summer Olympic
Games had also heightened the nega-
tive public stance toward performance
enhancement.
BL: The bodybuilding community
responded really well to the book.
Sales were immediately far better than
I had imagined they would be, and
people were generally very happy with
it, I think. It really was an amazing time
in my life. The book may just have
filled an important demand. I was in
the right place at the right time,
maybe. Those outside of the body-
building and sports world have always
been mixed about it. Some under-
stand that I am only trying to provide
important information so that people
can make informed decisions; infor-
mation the medical community should
be focusing on but is not. Many physi-
cians actually buy it every year, and
I’m even invited to lecture on the sub-
ject at times. Others just look at it as a
book that promotes steroid abuse. The
recent Mitchell Report on steroid use
in baseball even had some choice
words about it. This is exactly the last
thing I am trying to promote with
ANABOLICS, of course.
MD: What were some of the early
surprises and challenges you encoun-
tered with that first edition?
BL: There were small road bumps
and things to get used to being “the
330 MD
steroid guy” to your friends and fami-
ly, and people who would assume I
also must be a steroid dealer. But hon-
estly, the biggest challenge I faced was
a legal battle over the copyright with
my former publisher. It was a disgust-
ing mess. My wife and I had just been
married. She lost her job when her
company closed, and all of our income
was suddenly cut off. We were living
solely off of our wedding gifts. I had to
start off not only my time in this indus-
try with this book, but my new mar-
riage with an enormously expensive
legal battle in federal court over the
ownership of my own work. I won’t
get into the details, but it was a long
and ugly road that eventually worked
out to my satisfaction. It taught me to
be prepared to fight for what is mine
in this industry.
MD: After that kind of baptism,
many people may have folded up the
tents and walked. Did you find your-
self more driven to write the second
edition or less intrepid?
BL: Honestly, I would have been on
the street if I didn’t write the second
book. I needed the money desperately.
So I just did it. I didn’t have time to
think about much else.
MD: Since that time, you have sold
hundreds of thousands of copies, and
likely have been read in part or in
whole by millions. How has the book
evolved over time?
BL:Yes, definitely. I feel an enor-
mous pressure to keep readers happy
with the latest book. I can’t do that
unless I substantially overhaul it each
and every time. To give you some per-
spective, the 2000 edition only had
about 200 pages, was all black-and-
white, and had a handful of medical
references. The latest ninth edition
(2009) has about 1,000 pages, 3,000
color photographs, and over 900 med-
ical citations. I really put my heart and
soul into this latest update. And many
readers have been enormously helpful
by keeping me up on details in local
markets. This edition is the most exten-
sive overhaul of the book yet. I trust
people are really going to notice the
changes this year.
MD: You are titling the latest edi-
tion in a way that is different from
your conventional ANABOLICS. Tell us
www.musculardevelopment.com
about what defines this edition?
BL: It really signifies the comple-
tion of the book for me, at least the
fundamental structure of it. Each year,
I often would get lost in black-market
updates and relevant time-sensitive
information. The early chapters of the
book, especially the practical applica-
tions section, have been in strong
need of a rewrite for a long time. This
latest edition was put on hold one year
(we skipped 2008) so I could finally
complete this. I feel the foundations of
the book are now complete. It will
probably be another two or three
years minimum before I come out
with the next one, as it will take this
long before I have enough new infor-
mation to justify the printing of a new
edition. I won’t release a new book
just for a few updates. So using edi-
tion numbers instead of dating it by
year at this point seems to make the
most sense.
MD: The book opens with an intro-
duction to androgen physiology and
the “mechanics” of anabolic steroid
use by bodybuilders, including repre-
sentative examples of common cycles.
The “meat-and-potatoes” of the book
is a description of the individual drugs,
their history, use, common dosages
and descriptions of legitimate and
counterfeit packaging/pill/vials. Tell us
what you have seen in the trends of
use. What was the historical use of
anabolic steroids and how does that
compare to now?
BL: I think for one, the average
steroid user is more sophisticated
today. Information is much more read-
ily accessible, and as a result, they are
more likely to do things like use a PCT
(post-cycle therapy) program, or even
just simply use anti-estrogens, aro-
matase inhibitors, or reductase
inhibitors to counter common side
effects. At the same time, though, I
must admit I do see a stronger trend
for abuse. Back in the ‘70s and ‘80s,
you were more likely to see people
taking say 400mg a week of testos-
terone, or 20mg of Dianabol per day
and considering it a good cycle. While
many people do still follow these pro-
grams, there are also a growing num-
ber who consider 1g per week of
testosterone stacked with pretty formi-
February 2009
testosterone
dable doses of trenbolone and Anadrol
to be a good beginner’s cycle.
Honestly, this trend does concern me a
bit. I would like to see more people
consider the first type of dosing pat-
terns I discussed.These really are suffi-
cient for most circumstances.
MD: What about the drugs being
synthesized to be “undetectable” by
WADA? Were you aware of the exis-
tence of these drugs generally, and
specifically, THG and the cream, prior
to the news releases involving the
BALCO arrests? How pervasive is this
market or has it been effectively
stopped?
BL: People have known about
designer steroids in general for a long
time. I don’t want to comment on any-
thing I may or may not have known
about any compounds specifically that
was not public knowledge, as discre-
tion is key to my ability to research in
this field. I will say I don’t believe that it
is a pervasive problem. I do believe
that some designer steroids are likely
still being used. Especially after a scan-
dal like BALCO though, the use of such
compounds is going to be an even
more closely guarded secret.
MD: Of course, many users now
combine other drugs with AAS. What is
the most common adjunct drug or
drug class used during a cycle? What
adjunct(s) are the most concerning
from your point of view?
BL: I believe Nolvadex (tamoxifen)
is still the most widely used ancillary
medication, although many people are
using a variety of aromatase inhibitors
to block the side effects of estrogen,
too. The most concerning are those
that have a risk of death if the dose is
miscalculated, such as insulin and DNP.
The latter is probably the most danger-
ous compound that I discuss in the
book, as it is classified as a poison and
is not even available as a prescription
drug product.
MD: In addition to drugs to help
improve AAS effectiveness or potency,
and control side effects, there are also
many drugs taken to pass a drug
screen. You don’t discuss those much,
but obviously that is part of the use for
athletes who are violating banned drug
rules in sport. A number of recent sus-
pensions have been announced relat-
332 MD
ing to such practice. What are you see-
ing in effectiveness of a user passing
drug screens when using “detectable”
AAS or other performance enhancers?
BL: It is still possible to pass a drug
test using conventional steroids so
long as you know when you have to
take it, and can avoid random “out of
competition” testing for a sufficient
length of time. This usually means fast-
acting injectable testosterone and oral
anabolic steroids, which are discontin-
ued weeks before the drug test will
take place. Blocking agents that pre-
vent renal steroid excretion are not as
widely used. Pretty simple stuff, still.
MD: It seems that in the last 10
years, access to research-grade drugs
has infiltrated into the market to a
small degree. Do you feel you are stay-
ing up-to-date with the newest agents
being used in the underground com-
munity?
BL: I am definitely making an effort
to study the research chemicals as
information becomes available. I
haven’t specifically included most of
these compounds in ANABOLICS how-
ever, as they have never been
approved pharmaceuticals. ANABOL-
ICS is really about established drugs.
That is not to say I am ignoring them.
In fact, I can’t give you exact details,
but I am working on another project
that will cover in great detail a lot of
these newer and lesser-known com-
pounds.
MD: How difficult is it to keep up-
to-date with the non-AAS performance
enhancers? There are a number of
drugs out there, many of which are not
androgen based.
BL: It is much harder, simply
because these compounds are so
new and there isn’t a lot of research
on them, especially in humans. As
you know, a drug has to progress
quite far in animal experiments
before the government will grant
approval for human trials. So what
we do know about these compounds
tends to come from limited animal
data, and of course the human
guinea pigs who don’t mind injecting
themselves with a research chemical
to grow some muscle, perhaps years
before it is ever approved for the ear-
liest phases of human testing.
www.musculardevelopment.com
MD:The sources for much of the
“practical” information in your books
come from the AAS-using community.
What are some of the more notewor-
thy contributions you have received?
The most unusual?
BL: The community as a whole
has been really supportive of the
book. If I had to pick the most unusual
contributors, they would have to be
some of the people who run under-
ground steroid manufacturing opera-
tions. I have even had the opportunity
to meet with some of these owners in
person. Knowing that my position is
generally for people to avoid under-
ground pharmaceuticals, I have been
somewhat surprised that so many
labs have been willing and anxious to
supply information.
MD: Do you get feedback/ informa-
tion from other countries to a great
degree, or is most of this information
U.S. specific?
BL: I have had the good fortune to
be able to speak with people from all
around the world. If you can find a
country with an active bodybuilding
culture, I’ve probably been in contact
with people there. It’s given me a
great opportunity to learn not only
about the anabolics scene in various
countries, but often a little about the
people and the culture. I really hope
to be able to travel to many of these
places at some point.
MD: With the withdrawal of stan-
dard pharmaceutical manufacturers,
the packaging, dosing, labeling and
stamping of these products are more
diverse than ever. Add to that the
potential complication of products in
a foreign language or from home-
based specialty labs, it has to be near-
ly impossible to keep track of what is
legitimate versus fake, and what is on
the label versus what is adulterated
or mis-dosed. One feature of your
books that plays a vital role to the
illicit consumer is identifying counter-
feit vs. legitimate product. Would you
talk about what you provide relating
to identifying these products and
what you find when looking for adul-
terated products?
BL: I have to admit this is an
increasingly difficult part of my job.
Most counterfeiters used to be fairly
February 2009
testosterone
small operations. Their products were
often easy to spot. Now we have an
increasing number of what I would
consider large-scale sophisticated
commercial counterfeiting operations.
Their products can often be difficult to
spot. As best as I can, I am always try-
ing to track down known legitimate
versions of each pharmaceutical so I
can compare them to other products
for minor deviations. I also spend a
good amount of money on lab testing
each year. We’ve been looking at
more than just what/how much
steroid is in each product for this lat-
est edition. We wanted to know how
clean and pure each product was, so
we’ve been testing for other addition-
al things like heavy metals and
steroidal intermediaries. I have to be
honest, the current state of the under-
ground market is not looking that
good. On the last run of testing, more
than 20 percent of the products had
heavy metals contamination. A higher
percentage still had unidentified
steroidal compounds. True pharma-
ceutical-grade steroid products are
getting harder and harder to find. I
also like to try and keep up on effec-
tive security measures. For instance,
all Greek drugs still carry a sticker
that will show a distinct pattern
when held under ultraviolet light.
U.S. Depot-Testosterone is another
product with a hidden mark that
appears under UV light. So far these
security measures have been some
of the safes from counterfeiters. I
always try to highlight what are the
most reliable products on the black
market when I can.
MD: Bill, this was a long discus-
sion on a project that you have been
working on and improving steadily
for years. The layman community has
found great value in your books, but
what about the professional commu-
nity? Do you get feedback or ques-
tions from physicians, coaches, train-
ers, lawyers, legislators and the like?
BL: Yes, we’ve seen a growing
interest in this book in areas outside
the athletic community. I’ve been
able to speak with many doctors,
health care workers and law enforce-
ment officers. I’ve even been invited
to speak at professional conferences.
I believe ANABOLICS is becoming
increasingly recognized in all areas
where steroid use is of professional
interest, and quite often it is found
very useful. This has opened many
new doors for me, and keeps my
flow of information from being too
one-sided.
MD: All very interesting and we
thank you for your time. Is there any-
thing you would like to add as we
close?
A: Thank you, Dr. Gwartney. It’s
been a pleasure. I would just like to
add for those who have never read
one of the ANABOLICS books, that it
really is an objective reference on
the science and application of ana-
bolic steroids. It is not a book that
encourages the abuse of these
drugs, but does try to give people
the information they need to make
the best choices. We all know that
the medical community essentially
ignores the steroid user today (mil-
lions of steroid users). This is the
fundamental problem that has
always driven me to write and
update this book for all these years.
Information is everything. If you can
better understand the ins and outs of
these drugs, you are in a much bet-
ter position to make an informed
decision and use them with higher
relative safety and benefit.

RAPID-FIRE QUESTIONS:
MD: Most effective single steroid according to your
reader’s feedback?
BL: Still Anadrol. Not the friendliest steroid, but still the
most effective.
MD: Most popular stack?
BL: Difficult to say for sure. Testosterone and Dianabol,
maybe. Trenbolone is becoming very popular these days
too.
MD: Does the average user need PCT? If so, what is
the most positively reported course?
BL: Yes, PCT is probably a good idea for all cycles, except
the very briefest. I like the one published by the Program
for Wellness Restoration (PoWeR). It is based on a brief
course of HCG, Clomid and Nolvadex. They are all initiat-
ed together. HCG is dropped first, followed by Nolvadex
and finally, Clomid. The data on their subjects looked
pretty good. This is the program I outline in ANABOLICS.
MD: Where is the illicit supply originating from and
how is it being distributed?
BL: Mexico is not as big of a source country as it used to
be. I think China is still at the root of the raw powder
market, supplying the underground labs and many legiti-
mate companies as well. Most finished anabolics today
are coming in from Asia and Eastern Europe. The
Internet is still a thriving marketplace for their sale, as
are networks of local dealers.
MD: What is the prevalence of serious adverse effects
in steroid users from your perspective?
BL: I’d say somewhere in the middle between rare and
common. I believe heart disease in particular results from
steroid abuse more often than people understand. As you
know, physicians always have a hard time isolating individ-
ual factors that may have influenced cardiovascular dis-
ease. For example, we all understand fast food can be very
bad for you, but cause of death is never listed as “greasy
cheeseburgers;” it is simply myocardial infarction (heart
attack). How is a physician going to blame steroids for
something that took decades to develop and is affected by
so many other genetic, dietary and lifestyle variables? But
that doesn’t mean these drugs aren’t commonly involved. I
believe they are, and people do need to be careful when it
comes to the cardiovascular side effects of steroids, espe-
cially when they are taking these drugs in high doses for
long periods of time.
MD: What supplement(s) do you feel people should use
on cycle and post-cycle?
BL: I think the two most important areas are cardiovascular
support and liver support. The latter, of course, is only real-
ly important if you are taking liver toxic steroids. To help
keep cholesterol in check, a quality fish oil supplement is

334 MD www.musculardevelopment.com February 2009

 testosterone
always a good idea; maybe 4 grams
per day. I also like a lot of the better-
studied cholesterol support ingredi-
ents like garlic, green tea, niacin, etc.
Of the classic liver support products, I
have recommended Liv-52 and
Essential forte. Both are very good.
This year, I also launched two prod-
ucts to support these health areas
under my Molecular Nutrition label,
called Lipid Stabil and Liver Stabil,
respectively.
MD: What is the future for
anabolics?
BL: I think the trends of the last few
years will continue. The governments
of the world are going to further the
criminalization of anabolic steroids,
which will push the market further
and further underground. As it is now,
we are seeing more raw powders
being smuggled into the U.S. than fin-
ished product. I think as the years go
on, you will have more homebrew
underground labs supplying the mar-
ket, and fewer legitimate pharmaceu-
tical products. This frightens me, to be
honest.
MD: What is your opinion on the
existence of “roid rage” and have
you seen uncharacteristic explosive
anger/violence in a user?
BL: A small percentage of users,
roughly 5 percent, seem to become
emotionally unstable with high doses
of steroids. They are more argumenta-
tive and aggressive, and can have dra-
matic mood swings. This is a small
percentage, and about as close to any
type of a “roid rage” as I am willing to
go. I don’t believe steroids can turn a
normal, sane person into a criminally
violent individual. I do think some peo-
ple shouldn’t be taking steroids for
emotional/psychological reasons,
though.
MD: From your perspective, is there
such a thing as “too much” or is
the “more is better” crowd right?
BL: I am definitively not a “more is
better” fan for several reasons. For
one, outside of a pretty moderate
range, the return is very low for your
dosage. For example, 400-500mg per
week of testosterone is a good dose.
You will build decent muscle with it.
You can take more, but are not going
336 MD www.musculardevelopment.com
to gain say three times more weight
on 1,200-1,500mg per week. You will
gain a little more but pay for it with a
lot more side effects and cardiovascu-
lar strain. Also, gains made from
excessive doses tend to be lost more
quickly following steroid cycles. Those
who gain slowly and steadily seem to
retain their muscle better. Bottom line,
unless you are a competitive pro body-
builder, I think you should stay away
from high doses, and focus more on
maximizing your results from moder-
ate doses by paying even closer atten-
tion to training and diet. Use steroids
to enhance your programs if you need,
not as a shortcut to hard work.
MD: What advice would you give
your (hypothetical) 18-year-old son?
What about your 40-year-old broth-
er? 60-year-old father?
BL: For the 60-year-old, and many men
decades younger, I’d say that testos-
terone could be a very helpful medica-
tion to take in corrective doses. I am a
big supporter of testosterone replace-
ment therapy. For anyone looking to
take high doses to build muscle, I’d
have the following advice. Steroids are
effective medications. They build mus-
cle very well. But they also have their
dangers. Anyone considering it should
understand all the risks before they
commit to anything. The “fuck it; it’s
no big deal” attitude is the wrong one
to have. You should also think about
your long-term goals. Do you plan on
using steroids frequently? Just once?
If I had a dime for every time someone
told me they would try just one cycle
and went on to abuse steroids for
years, I’d be a rich man. I try not to
preach. I just want everyone to be
careful and think about their health
first, whatever they decide to do.
MD: How frequently are fakes
found on the market?
BL: Very frequently. I get to keep a
pretty close eye on this too. I’d esti-
mate in the U.S. right now, well more
than 50 percent of the steroids circu-
lating are either counterfeit or from
underground labs. Legitimate human-
grade pharmaceuticals are fairly rare
these days. Legitimate human-grade
pharmaceuticals from Western drug
companies are even more rare still. 
February 2009
 By Gregg Valentino

DISCLAIMER:
The following is uncensored/
unedited and in no way reflects the
opinions of the staff of Muscular
Development. Who the hell knows
what this guy might say... he’s a
mental freak. This article is for enter-
tainment purposes only.
BREAKING ANNOUNCED IN “PUBLISHERS WEEKLY”...IM SORRY
NEWS: GUYS, I KNOW IT HURTS BUT IM STILL JUST ONE OF
November 4th, YOU ALL…..OK ENOUGH BLOWING MY OWN
2008, As HORN…“Success causes envy , jealousy & hatred from
reported today the un-successful ”….. Gregg Valentino..
in Publishers Weekly: SOLD Gregg Valentino with Nathan
Jendrick’s DEATH, DRUGS, & MUSCLE: The Gregg Valentino SO HEY HOWS EVERYONE DOIN THIS MONTH???
Story, the life story of “The Man Whose Arms Exploded” (as ”DROP THE REPS AND INCREASE THE DOSAGE”,,,YA
dubbed by TLC) covering Valentino’s life dealing HEARD!!! …AAAHH FUCK OFF , I LOVE YOU ALL
steroids, working with the Russian Mafia, dangerous TOO…..OH YEAH BABE, IM
streets gangs, New York “Wise Guys,” his eventual FEELIN GOOD
arrest and his road to redemption as a Guinness RIGHT NOW, THAT
World Record holder, pro bodybuilding personality BOOK DEAL HAS
and the most improbable of celebrities and movie ME FLYING LIKE
stars, to Jack David at ECW Press, in a nice deal, for HIGH AS IF WAS
publication in 2009, by Nathan Jendrick (World). TAKING
OOOOPS, TELL THEM IT WAS “RIPLEY’S” NOT GASPARI’s
GUINNESS AND I HATE THAT “MAN WHO’S MITOTROPHIN,
ARMS EXPLODED” TLC SHIT......WOOF...... I YO THAT SHIT
GUESS YOU KNOW NOW AFTER READING THAT I HATE THA MAKES YOU FLY SO
EXPLODED” T “M A N WHO’
ANNOUNCEMENT IN PUBLISHERS WEEKLY TLC SHIT......S ARMS YOU CAN JUST
WOOF
THAT A BOOK IS BEING WRITTEN ABOUT MY LIFE….THE IMAGINE HOW GOOD
AUTHOR IS NATHAN JENDRICK THE SAME AUTHOR IM FEELING RIGHT NOW….. THERE IS GOING TO BE A
WHO WROTE THE BOOK “ BALCO “ THE VICTOR CONTE NEW ME, IM SICK OF BEING BODYBUILDINGS “UGLI-
STORY….NATHAN IS ALSO THE HUSBAND OF OLYMPIC EST MAN” , IM SICK OF HAVING HOT YUMMY - DELI-
2 TIME GOLD MEDALIST MEGAN “QUANN” JEN- CIOUS EXPO BABES SEE ME IN PERSON AND GO
DRICK ….IM VERY HONORED AND GRATEFUL FOR THIS “EWWWWA YOUR GROSS, WHERE IS DEREK ANTHO-
OPPORTUNITY….THERE IS ALREADY INTEREST IN A NY” …AND YOU KNOW WHAT I SAY BACK TO THEM
MOVIE BASED ON THE STORY….I JUST WANNA KNOW DON’T YA, I SAY “ I GOT 2 WORD’S FOR YA MS.PIGGY,
WHO THE HELL WOULD PLAY ME???…. NOW I KNOW FUCK OFF” !!!!!! … GEEZ, “Why does free love cost so
THE HATERS ARE BANGING THIER HEADS much???“…REALLY YO’, IVE HAD IT, NO MORE BULL-
AGAINST THE SHIT AND NO MORE MR.MASTURBATER FOR ME,
WALL OVER WHEN THAT BOOK HITS THE STORES AND THERES A
MY GOOD MOVIE TOO , WOW!!!! , I’LL HAVE HOT BABES BEGGING
FORTUNE, ME FOR SEX…wink …. EVEN MY GIRL MERCEDES WHO
THEY CANT CALLS ME “THE MAN THAT GOD FORGOT” WILL BE
STAND THE GIVING UP THAT ASS WITHOUT ME PAYING HER FOR
FACT THAT SEX…YES LIFE IS GOOD NOW!!! …BY THE WAY, MER-
THERE IS CEDES KEEPS TELLING ME “I LOOK TIRED”, WELL IN
MOVIE DEALS MY MIND >> Telling someone they look tired is just the
LURKING AS polite way of saying “You look like shit!”…..YO, I JUST
WELL AS THIS THOUGHT OF SOMETHING, SPEAKING OF LOOKING
BOOK BEING TIRED, MERCEDES SHOULDN’T TALK …..YOU KNOW

340 MD www.musculardevelopment.com February 2009

WHAT I HATE, I HATE WHEN MY GIRLFRIEND MER-
CEDES OR ONE OF MY BOYZ ARE SLEEPING IN THE
SEAT NEXT TO ME IN MY CAR, WHILE IM DRIVING
THEM HOME FROM A NIGHT ON THE TOWN!!!!! ….MY
GIRL PULLS THAT SHIT EVERY SINGLE TIME WE GO
OUT, THE MIN WE LEAVE ATFER A NIGHT OUT AT
THE CLUB , SHE GETS IN MY CAR , DROPS THE
SEAT BACK AND IN LESS THAN A
MIN. SHE IS SLEEPING NICE & COZY
IN THE FRONT SEAT….BUT FIRST
SHE HAS TO BITCH THAT SHE IS
COLD AND FOR ME TO CLOSE MY
FUCKING WINDOW BUT IN THE
SUMMER SHE WANTS ME TO TURN
OFF THE AC ….SO NOW ITS HOT IN
THE CAR MAKING ME FUCKING TIRED
WHILE IM DRIVING, MEANWHILE SHE
SLEEPS THE WHOLE WAY HOME…AND
OF COURSE EVERY ONCE IN A WHILE
HER HEAD POPS UP AND HER BIG MOUTH HAS TO
BLURT OUT “ IM TIRED..ITS STILL COLD IN HERE IS
YOUR WINDOW OPEN..IM COLD” THEN SHE FALLS
BACK ALSEEP…THAT BITCH!!...YO WHAT’S EVEN WORSE
IS WHEN ONE OF MY FRIENDS IS SLEEPING IN MY CAR
ON THE WAY HOME , MY BOYZ FALL ALSEEP WITH
THEIR MOUTHS OPEN AND EVERY ONCE IN A WHILE
THEY LET OUT A SNORE……YO’, WHEN I LOOK OVER
INTO THE PASSENGER SEAT, THEY LOOK TOO FUCKING
COMFORTABLE LAYING THERE WITH THE SEAT
BACK SLEEPING LIKE A BABY …THAT REALLY STEWS
MY CLAMS AND ITS EVERYTIME MY FRIENDS & I GO
OUT, WITHOUT FAIL, EVERYTIME!!!!!!!!..NOW I KNOW
WHAT YOUR THINKING, WHY NOT LET ONE OF THEM
DRIVE SO I CAN SLEEP IN THEIR CAR…FIRST OFF, IN MY
GIRLS CASE , SHE DOESN’T HAVE A LICENSE …AND IN
MY FRIENDS CASE, I DO NOT DRINK AND I LIKE TO BE
IN CONTROL OF MY OWN DESTINY…WHEN I WANNA
LEAVE WE LEAVE AND I CAN ONLY TRUST MYSELF NOT
TO DRIVE LIKE A LUNATIC……SO IM
FUCKED…ITS FUNNY BECAUSE SOME-
TIMES MY BOYZ & I WOULD STOP AND
GRAB SOME JUNK FOOD BEFORE WE
WENT OUT TO THE CLUB…WE KNEW WE
WOULD BE IN THE CLUB ALL NIGHT SO
WE WOULD GRAB JUNK TO EAT AND
BURN UP THE CARBS….. ONE TIME MY
FRIEND TOMMY ATE SARDINES &
DORITO’S, IN MY CAR AND I BUGGED
OUT…I HATE THE WAY DORITO’S
SMELL , I GAGGED AND I THREW
TOMMY OUT OF MY CAR BECAUSE I
COULDN’T TAKE THE STENCH OF HIS BREATH….
DORITOS’ SMELL LIKE PUKE TO ME AND SARDINES
ARE PLAIN OLD GROSS..I MADE HIM GO IN A MINI MART
AND BUY MOUTH WASH…I CAN NOT DRIVE WITH THAT
SMELL IN MY CAR……DAMN IT AINT EASY BEING ME…IT
KILLS ME TO WATCH SOMEONE SLEEP WHILE IM DRIV-
ING ESPECIALLY WHEN THEIR MOUTHS ARE OPEN AND
THEY ARE SNORING……..CaffeinePills >> The midnight
snack of champions.…That which does not kill us post-
pones the inevitable…oh yeah babe!!!!!
YO’ when I got arrested for steroids they also
February 2009 www.musculardevelopment.com
charged me with being the DUMBEST MAN in America,
I should have just called JOSE CANSECO and said “Get
your ass down here right away and prove them wrong”
…. Friday, October 10th 2008 : EX-Baseball slugger and
admitted steroid user Jose Canseco was detained for more
than nine hours at a San Diego
Immigration and Customs Enforcement
facility Thursday afternoon after border
agents caught him trying to bring Human
Chorionic Gonadotropin (HCG) across the
border from Mexico…..OH YEAH
BABE….THE CANSECO CREED > If you
think you’ve hit rock bottom, the only
thing that can cheer you up is bringing
somebody else down with you… NOW
HERE IS THE PART OF THIS DUMB
RAT FUCKS ARREST FOR HCG, YO’, I
LOVE THIS QUOTE ITS THE “QUOTE OF
THE CENTURY” FROM CANSECO’S ATTORNEY GREG
EMERSON “This is an incredibly harmless drug. We’re
not talking about morphine or cocaine possession. Why he
( CANSECO ) attracted so much attention is a bit of a mys-
tery.”…WOW….YA THINK….LOOK IM NOT GOING TO GET
ALL WORKED UP AND INTO A HUGE SPIN, IT’S A SUB-
JECT THAT JUST KEEPS GOING & GOING, THERE SEEMS
TO BE A NEW TWIST IN JOSE CANSECO’S DRAMA
EVERY COUPLE OF MONTHS…. ON OCTOBER 21st LESS
THAN 2 WEEKS AFTER HIS “HCG” ARREST AT THE
MEXICAN BOARDER, A&E NETWORK AIRED A SHOW
WHERE CANSECO WENT INTO A BIG SPIN ABOUT HOW
HE REGRETS DESTROYING THE LIVES OF SOME OF HIS
FRIENDS LIKE MARK MAGUIRE & SAMMY SOSA …BA-
HAHAHA…THAT’S SOME FUNNY SHIT….GEEZ BUBBA,
YOU JUST THOUGHT ABOUT THAT NOW …LOOK IM NOT
GOING TO GET WORKED UP ABOUT THIS, ITS JUST THAT
HE IS ONE OF THE BIGGEST RATS OF ALL TIME , JUST
LIKE THAT DISGRACE SAMMY “THE BULL” GRAVANO
>> JOSE CANSECO TOOK DOWN ALL THE PEOPLE HE
WAS CLOSE TOO AND NOW HE WANTS FORGIVNESS OR
ME TO FEEL SORRY FOR HIM… NO WAY-
JOSE…. I PERSONALLY HAVE NO
USE OR SYMPATHY FOR A RAT /
BACKSTABBER …ENOUGH SAID
….Some people are like slinkies - not
really good for anything but they
bring a smile to your face when
pushed down the stairs!
The last thing a guy wants to look
at at the end of the day is his girl-
friends face…..Yo’, its enough to make
a guy wanna drink himself to death
and I don’t even drink!!!!… But I
admit , I have often wanted to just drown my troubles >>>
but I can’t get my girlfriend Mercedes to go swim-
ming…OH YEAH BABE…
“Show me a man that has never paid for sex and ill
show you a fuckin liar”….GreggValentino …WE ALL PAY
IN ONE WAY OR ANOTHER…BACK IN OCTOBER ,MER-
CEDES AND I WERE IN A MOVIE THEATER, OF COURSE
SHE WORKED ME FOR DINNER AND A MOVIE BECAUSE
SHE KNEW I WAS FEELING FRISKY AND THAT I WANT-
ED SOME GHETTO TRASH - ASS THAT NIGHT…ANYWAY
MD 341
WE ARE IN THE MOVIE THEATER WHEN I LEANED OVER
AND SAID TO HER “Baby, tell me something that will
make me Happy and Sad all at the same time.”….TO
WHICH SHE REPLIED “You have the biggest dick out of
all your close friends.” …..LATER ON THAT EVENING
WHEN WE WERE EATING DINNER I WAS STILL SO PISSED
OFF AT HER THAT I MENT TO SAY TO HER “PASS ME
THE KETCHUP” BUT INSTEAD I ACCIDENTLY BLURTED
OUT “YOU FUCKIN CUNT YOU RUINED MY
LIFE”….SHE LOOKED AT ME WITH
HER NOSTRILS FLARED, HER
TEETH GRIT AND HER BIG DARK
EYES BUGGING OUT & SHE SAID
“WHAT DID YOU JUST SAY TO ME
FAGGOT???” …..I QUICKLY REPLIED
“WHAT”,,,”I SAID PASS THE
KETCHUP PLEASE” .. SHE THEN
THREW A GARLIC PICKEL AT ME
AND IT HIT ME RIGHT IN THE EYE ,
YO’ THAT SHIT BURNED LIKE
HELL…OTHER PEOPLE IN THE
DINER SAW HER VIOLENT
EPISODE AND I COULD TELL THAT
THEY WERE HOLDING BACK FROM LAUGH-
ING….SHE WAS SO PISSED OFF AT THAT WHEN WE GOT
HOME NOT ONLY DID I NOT GET ANY BOOTY, BUT I GOT
STUCK SLEEPING ON HER SOFA….FUNNY THING HOW
THAT WORD “CUNT” TURNS A WOMAN INTO A FUCKING
CRAZED WITCH!!!!...I DON’T KNOW WHAT IT IS , BUT
THAT WORD DOES SOMETHING TO A WOMAN THAT IS
NOT A GOOD THING FOR THE DUMB FUCK OF A MAN
WHO DARE SAYS IT TO HIS GIRL….ANYWAY LATER ON
ABOUT 5am, I WOKE UP OUT OF A DEEP SLEEP WITH
MERCEDES DOG JETER POKING HIS NOSE IN MY
CROTCH WITH AN OCCASIONAL LICK TO MY
BALLS…..SIMMER DOWN…REXLEX YO…
TAKE A CHILL PILL…. I WAS IN MY
UNDERWEAR SO IT WASN’T A
DIRECT “BALL LICK”…BESIDES, I
PUT A LOT OF BABY POWDER ON
MR. MARKUS ( FOR THOSE NEW
READERS HERE >>>.I NAMED MY
DICK AFTER MARKUS RUHL
THE BODYBUILDER BECAUSE
MY DICK KINDA LOOKS LIKE
THE REAL MARKUS RUHL, ITS
THICK , WHITE AND VEINY, WITH
A BIG FAT BLOATED HEAD) SO HER
DOG ( JETER ) MUST HAVE SNIFFED
MY POWDERY DICK BECAUSE WENT
INTO A QUICK SNEEZING FIT…BUT EITHER
WAY I KINDA WOKE UP WITH A MORNING KICK-
STAND ( NIGHT TIME HARD ON ..I SLEEP ON MY SIDE
AND ITS LIKE A KICKSTAND )…I LIVE IN FEAR WHEN
SLEEPING OVER MERCEDES APARTMENT AS SHE WAS
SLEEPING I THOUGHT I HEARD HER MUMBLE UNDER
HER BREATH, “I will drink your blood and live forever”
OR SOMETHING LIKE THAT…THAT’S WHY WHEN I SLEEP
OVER HER HOUSE I LIVE BY THE OLD SAYING >> Be care-
342 MD
ful not to wake up the She-Devil when you tip-toe through
Hell…. THAT EVIL BITCH…ANYWAY,, I GOT NO ASS
EVEN THOUGH I SPENT A LOT OF MONEY ON HER SO I
“RELEASED THE HOSTAGES” ON MERCEDE’S SOFA. I
FIGURED , THE BITCH DON’T GIVE ME ANY MUSH-POT-
PIE ( BUSH, BEAVER, CLAM-POT, PUSSY ) SO ITS NOW
IT’S PAY BACK TIME..OH YEAH BABE!!!…YO, ITS KINDA
FUNNY BECAUSE I FELT LIKE WILLIAM WALLIS ( MEL
GIBSON ) AT THE END OF THE MOVIE >> BRAVEHEART,
BECAUSE I KEPT SCREAMING “FREEEEEEDOM” WHILE
I RELEASED THE HOSTAGES-JERKED
OFF ON HER NEW COUCH…. FREE-
DOM FROM THE EVIL BITCH HER-
SELF There are only two kinds of
women for my taste – unfortunately
they are the dead and the deadly…I’m
Cursed!!.. Save a tree... Eat a beaver
BARBARIAN BROTHERS..."That’s
the remarkable thing about life. No mat-
ter how bad it gets it can always get
worse.”…I TOLD YA ALL THIS ONCE
BEFORE, BUT IN HONOR OF DAVE PALUM-
BO WHO LOVES THIS STORY, IM GONNA
TELL IT AGAIN… BACK IN 1982 I WAS
LIVING IN SANTA MONICA FOR A WHILE…I WAS TRAIN-
ING AT GOLDS GYM BACK THEN…IT WAS A FREAK
SHOW…ONE DAY I BROUGHT A GIRL WHO I JUST MET TO
GOLDS GYM…SHE WAS A YOUNG MEXICAN GIRL THAT
I MET A WEEK BEFORE IN A LAUNDROMAT …SHE WAS
LIKE 18 YEARS OLD AND I WAS 21… SHE WAS VERY
CURIOUS ABOUT MY MUSCLE SIZE AND THE SPORT OF
BODYBUILDING ITSELF…SHE LOVED THE FACT THAT I
WAS BUILT…BACK THEN IN 1982 NO ONE WAS BUILT
UNLESS YOU WERE A HARDCORE BODYBUILDER
…ANYWAY I TOOK HER ON A FEW DATES AND I
WANTED TO GET TO KNOW HER BETTER
SO ON THIS DAY I BROUGHT HER TO
GOLDS GYM AND WATCHED AS
HER EYES WERE POPPING OUT
LIKE A KID ON CHRISTMAS
MORNING BACK THEN
GOLDS WAS LOADED WITH
THE BIGGEST GUYS IN THE
WORLD AND THE GIRLS IN
THE GYM WERE JACKED UP
TOO…YOU NEVER SAW
FEMALE BODYBUILDERS
ANYWHERE ELSE BUT AT GYMS
ESPECIALLY GOLDS IN VENICE , IT
WAS A RARE ODITY BACK THEN TO
SEE A GIRL WITH BIG MUSCLES …ANY-
WAY…MY GIRL WENT AROUND WITH ME TO EACH
MACHINE I WAS WORKING OUT ON AND SHE SIT NEXT TO
ME AS I PUMPED MY MUSCLES AND TRAINED HARD
OF COURSE TRYING TO IMPRESS HER…AFTER ABOUT A
HALF HOUR OF ME TRAINING AND HER WATCHING ME
THE BARBARIAN BROTHERS CAME INTO THE GYM AND
TO MAKE THEIR DAILY APPEARANCE…AS THE 2 BAR-
BARIAN BONE HEADS WALKED BY WHERE WE WERE
www.musculardevelopment.com February 2009
THEY YELLED TO ME, “HEY, BUFFED PETER SEIGAL
WHAT’S UP”..MY GIRL LOOKED AT ME AND SAID
“WHAT DID THOSE BIG GUYS CALL YOU PETER FOR ,
IS THAT REALLY YOUR NAME…I THOUGHT YOUR
NAME WAS GREGG”…I TOLD HER THAT THEY WERE
JUST PLAYING AND IT WAS AN INSIDE JOKE …IN
ACTUALITY IT WAS THE BEGINNING OF THINGS TO
COME…NOW I WAS DOING HEAVY SHOULDER PRESSES
ON A POWER RACK WHILE MY GIRL WAS SITTING ON A
FLAT BENCH NEXT TO ME…AT THIS POINT THE 2 BAR-
BARIAN BROTHERS CAME OVER TO THE ANOTHER
POWER RACK ABOUT 10 feet AWAY FROM ME..THEY
WERE GONNA DO SOME HEAVY SQUATTING , WHEN
THEY STARTED SCREAMING AT EACH OTHER TO PYSCH
EACH OTHER UP..MY GIRL LOOKED AT ME WITH FEAR
IN HER EYES, THESE 2 MASS MONSTERS SCARED THE
LIVING SHIT OUTTA HER, MEANWHILE EVERYONE ELSE
IN THE GYM WAS USED TO THAT SHIT BUT MY GIRL
WAS AFRIAD THEY WERE GOING TO HURT SOMEONE,
AND THAT THEY WERE IN A RAGE…I ASSURED HER
THAT THIS WAS NORMAL , AN EVERYDAY THING WITH
THEM…..THEN AS ONE OF THE BROTHERS WAS ABOUT
TO START HIS SET, HE STEPPED BACK FROM THE BAR ,
LIFTED HIS LEG AND FARTED REALLY REALLY LOUD
…. THE WHOLE GYM HEARD IT AND STARTED LAUGH-
ING…IT WAS A MEGA BLAST OF EPIC PROPOR-
TIONS…..THE OTHER BROTHER SCREAMED THAT’S DIS-
GUSTING AND HE LIFTED HIS LEG AND FARTED
TOO……ALI MALA WAS WALKING BY AND IT PISSED
HIM OFF , ALI MUMMBLED SOMETHING AND THE BAR-
BARIAN BROTHERS BARKED AT HIM AND LAUGHED
AT HIM TOO …..EVERYTHING THE BARBARIAN BROTH-
ERS DID WAS A SHOW AND EVERYONE WAS USED TO IT
…NOW KEEP IN MIND THEY WERE CLOSE TO 280LBS
EVEN BACK IN THE EARLY 80s…THE FARTING THING
WAS KINDA FUNNY, BUT EVERYTIME THEY SCREAMED
AT EACH OTHER MY GIRL LITERALLY > JUMPED OFF
THE BENCH AND STOOD REALLY CLOSE TO ME , SOME-
TIMES GRABBING MY ARM REALLY TIGHT…SHE WAS
OBVIOUSLY VERY FRIGHTENED BY THEM SCREAM-
ING AND YELLING…AGAIN I HAD TO KEEP REPEATING
MYSELF TELLING HER NOT TO WORRY EVERYTHING WAS
COOL THAT THEY DO THAT ALL THE TIME…SHE LOOKED
AT THEM IN AMAZEMENT THEN SAT BACK DOWN ON
THE FLAT BENCH…THEN ONE OF THE BROTHERS
SMACKED THE OTHER BROTHER REALLY HARD IN THE
FACE WHILE SCREAMING AT HIM TELLING HIM, CALL-
ING HIS BROTHER A PUSSY…MY GIRL GASPED OUT
LOUD , SHE WAS NOW FREAKIN OUT , SHE JUMPED BACK
OFF THE FLAT BENCH AND SAID TO ME…”OH MY GOD HE
IS HITTING HIS BROTHER”…”THAT’S NOT NOR-
MAL”…”I DON’T LIKE THAT, THEY SCARE ME”…I
TOLD HER TO RELAX ITS OK AND YES FOR THEM , IT’S
NORMAL…SHE DIDN’T REALIZE OR UNDERSTAND THE
WHOLE GAME THAT THE BARBARIAN BROTHERS
WERE PLAYING…SHE NEVER SAW ANYTHING LIKE
THEM BEFORE…THEY WERE BIG HUGE MONSTERS TO
HER…I COULD TELL SHE WAS DEATHLY AFRAID OF
344 MD
THEM…OK SO NOW THEY WERE SLAPPING EACH
OTHER IN THE FACE AND THEN DOING SET OF HEAVY
SQUATS…THEY WERE ALSO CURSING AND SCREAMING
AT EACH OTHER ON EVERY REP THEY DID…I TRIED TO
CALM MY GIRL DOWN BUT SHE KEPT GRABBING ON TO
ME, CLAWING HER NAILS INTO MY ARM , STARING AT
THEM WITH HER EYES BUGGING WIDE AND SHEER
FEAR ON HER FACE…I WAS NOW HAVING TROUBLE
DOING MY OWN SETS…SHE WOULDN’T LET GO OF ME
…THEN ONE OF THE BROTHERS NOTICED MY GIRL AND I
WATCHING THEM, HE THEN TURNED TO ME AND
SCREAMED, “YO SEIGAL ( I HATED THAT NAME I LOOK
NOTHING LIKE PETE SEGAL ) ARE YOU TRAINING OR
YOU GOING TO TAKE YOUR LITTLE GIRLFRIEND TO A
MOTEL ROOM”…”DON’T MAKE ME COME OVER
THERE AND SLAP YOU TO GET YOU GOING YOU PUSSY
MOTHER FUCKER”…THE GIRL I WAS WITH EYES
OPENED REALLY WIDE AND SHE TURNED TO ME AND
SAID, “OH MY GOD MAYBE WE SHOULD LEAVE HE
MAY HIT YOU”…I TOLD HER HE WAS ONLY PLAYING
AND IT WAS OK NOT TO WORRY…THEN AS FATE WOULD
HAVE IT…THE OTHER BROTHER YELLED TO ME,
“COME ON SEIGAL GET YOUR ASS OVER HERE AND DO
SOME SQUATS”…”I’LL KICK YOUR FUCKING ASS YOU
PUSSY, GET OVER RIGHT NOW”…MY GIRL WAS NOW
SHAKING IN HER SNEAKERS , HER EYES WERE OPEN-
ING WIDER AND WIDER , SHE THOUGHT THEY WANTED
TO HIT ME EVEN THOUGH I TOLD HER THEY IT’S JUST A
GAME THEY WERE PLAYING…BUT THAT DIDN’T SEEM TO
CALM HER DOWN… IN HER MIND THESE WERE REAL
LIFE MONSTERS AND THEY SEEMED VIOLENT AND
ANGRY , WHEN IN FACT THEY WERE GOOD GUYS JUST
PLAYING THEIR GAME THAT THEY PUT ON DAILY AT
THE MECCA OF BODYBUILDING GOLDS GYM IN
VENICE…NOW AT THIS POINT MY GIRL TOLD ME SHE
WANTED TO LEAVE…I TOLD HER I JUST NEEDED TO DO
A FEW MORE SETS AND WE WOULD GO AS SOON AS I WAS
DONE…THEN I STARTED TO DO A SET…AS MY LUCK
WOULD HAVE IT , THE BROTHERS STARTED TO SPIT IN
EACH OTHERS FACE…MY GIRL SAW THIS AND WAS
NOW SERIOUSLY PANICKING…I SWEAR SHE WAS
READY TO BOLT OUT OF THE GYM…SHE LITERALLY
HAD TEARS IN HER EYES…I STOPPED MY SET AND PUT
MY HAND ON HER SHOULDER AND ASKED HER IF SHE
WAS OK…SHE SCREAMED AT ME NOT TO TOUCH HER
AND SAID SHE WANTED TO LEAVE RIGHT NOW…I
TRIED TO CALM HER DOWN BUT THERE WAS NO HELPING
HER AT THIS POINT…SHE SAID SHE WANTED TO GO SIT
DOWN SOMEWHERE ELSE AND WAIT FOR ME…SHE DID-
N’T WANT TO SEE THEM ANYMORE…THEY HAD REALLY
FREAKED HER OUT BIG TIME…SO SHE WALKED OVER TO
THE WAITING AREA BY THE BOTTOM OF THE STAIRS &
WAITED FOR ME THERE… AFTER A FEW MINS THE BAR-
BARIANS DID ANOTHER SET WITH ONE BROTHER
SQUATING HIS ASS OFF SCREAMING AND PUSHING
WHILE THE OTHER WAS SLAPPING HIS FACE PUSHING
HIM TO DO MORE REPS AND GET THE HEAVY WEIGHT
UP TO FAILURE …WHEN THE SET WAS FINALLY DONE
www.musculardevelopment.com February 2009
THE BROTHER WHO WAS SQUATING FELL TO THE
FLOOR…CHOKING UP SOME SHIT( VOMIT ) …THEN
HE GOT UP AND HEADED FOR THE BATHROOM DOWN
ON THE GYM FLOOR UNDER THE STAIRCASE …THE
OTHER ONE OF THE OTHER BROTHER CAME OVER TO
ME AND SAID WHAT’S HAPPENED TO YOUR LITTLE
GIRLFRIEND, SHE IS CUTE…I TOLD HIM THAT SHE
WAS A LITTLE FREAKED OUT BY THE WHOLE SCENE
AND THAT SHE WOULD BE ALRIGHT AND WITH THAT
WE HEARED A LOUD SCREAM , KINDA LIKE A GIRL IN
A HORROR MOVIE..…I LOOK TOWARD THE STAIRS
THAT GO UP TO THE LOCKER ROOMS…ALL I SAW WAS
MY GIRL FREAKING OUT, SHAKING HER HANDS BY
HER HEAD LOOKING DOWN TOWARD THE FLOOR…
GUYS IN THE GYM RAN OVER TO HER AND SO DID
I…..WHAT HAD HAPPENED WAS THE OTHER BARBAR-
IAN BROTHER WHO HAD BEEN SQUATTING WAS
NOW THROWING UP ALL OVER THE FLOOR BY HER
FEET…HE WAS TRYING TO MAKE IT TO THE BATHROOM
BUT HE COULDN’T MAKE IT AND HE PUKED ALL OVER
SPLASHING ONTO HER FEET!!!!…HE HAD PROJEC-
TILE VOMITTING , PUKING UP THAT NASTY CAROB
MILK ( CHOC. MILK ) HE WAS DRINKING FROM A GAL-
LON CONTAINER …IT WAS GROSS…HE WAS HACKING IT
UP GRUNTING AND GROWLING AS BROWN STENCHY
MILK PUMPED OUT OF HIM AND ONTO THE FLOOR
…MEANWHILE HIS BROTHER WAS LAUGHING HIS
ASS OFF…YELLING TO HIM, ASKING HIM IF HE WANT-
346 MD
ED TO ORDER A PIZZA WITH PEPPERS AND
ONIONS…THEN TELLING HIM THAT HE COULD SEE THE
20 EGG WHITES HE HAD EATEN EARLIER IN THE
DAY…AND IN BETWEEN BARFS AND GROWLS THE
PUKER BROTHER WAS YELLING “FUCK YOU” BACK
AT HIS LAUGHING TWIN BROTHER…AT THAT POINT
ENOUGH WAS ENOUGH, MY GIRL BOLTED FOR THE
DOOR AND I RAN OUT AFTER HER…SHE WAS FREAK-
ING OUT AND CRYING LIKE A BABY, CAUSE THE
PUKE HIT HER SNEAKERS…SHE KICKED OFF HER
SNEAKERS AND THREW THEM INTO THE ROAD, SHE
THEN TOLD ME TO TAKE HER HOME IMMEDIATE-
LY…SHE DIDN’T WANT HER SNEAKERS ANYMORE …SHE
LIVED IN LONG BEACH WHICH IS AT LEAST A HALF
HOUR OR MORE AWAY…I HAD MY FRIENDS CAR SO I
DROVE HER ALL THE WAY HOME TO LONG BEACH
THEN DRIVE ALL THE WAY BACK AND TRY TO FINISH
MY WORKOUT…SHE WAS SO PISSED OFF AND MORTI-
FIED AFTER THAT INCIDENT THAT SHE NEVER
RETURNED ANY OF MY CALLS AND I NEVER SAW OR
HEARD FROM HER AGAIN …Two Muffins were baking in
an oven. One muffin turns to the other and says, “Holy
Shit it’s hot in here!” The other muffin says, “Holy
Shit... A talking muffin!”THAT’S IT FOR THIS MONTH,
WWW.GREGGVALENTINO.NET MY MAILING
ADDRESS IS >> GREGG VALENTINO 3663 LEE RD. #
415 , JEFFERSON VALLEY NEW YORK 10535.. ANY-
WAY TILL NEXT MONTH , FUCK OFF 
www.musculardevelopment.com February 2009
 PATRICK ARNOLD
TRENTAL
his month, I am going to discuss a drug. It is
T not a steroid or anabolic peptide hormone, or
anything like that. As far as I know, it is not
currently banned by any athletic organization, but just
like any drug out there, that does not mean it cannot
be added to the list at any time and acted on retroac-
tively. It’s just a drug that I find intriguing and although
Efficient blood flow is
it has been written about in regard
to performance enhancement here
obviously of para-
and there in other forums, it is still
relatively unknown, so I thought I
mount importance to
would take the topic on and share
the wealth with MD readers.
athletic perfor-
The drug is called pentoxifylline
(brand name Trental). Chemically, it falls
mance. It is also vital
into a class called methylxanthines,
which includes caffeine and its chemical
to proper recovery
cousins, theophylline and theobromine.
Unlike those three natural compounds,
from training.
though, pentoxifylline is synthetic.
The main use of pentoxifylline is to
treat a condition known as intermittent
claudication. Intermittent claudication happens when a per-
son’s peripheral arteries become obstructed, which can lead
to poor blood flow to muscles during physical exercise. The
most common manifestation of this is painful cramping
and fatigue in the calves when walking. Pentoxifylline can
reduce the viscosity of blood, which can improve blood
flow to the limbs and ease the symptoms of intermittent
claudication. Pentoxifylline also has been studied, and occa-
sionally used, as a treatment to fight the catabolism due to
infection or cancer. It has been shown to reduce whole-
body protein loss in a variety of catabolic conditions.
So it is mainly these two properties— the ability to
improve blood flow to muscles and the ability to suppress
protein catabolism— that makes pentoxifylline potentially
useful for athletes.
Improving
Blood Flow
Efficient blood flow is obviously of paramount impor-
tance to athletic performance. It is also vital to proper recov-
348 MD
By Patrick Arnold ARNOLD, PATRICK
93351-11
ery from training. Oxygen, as well as nutrients necessary for
contraction and growth, must get to working muscles.
Unfortunately in some athletes, a variety of conditions
(some natural and some drug related) can conspire to
impede optimal blood flow. Now I assume that most people
reading this are relatively healthy people who don’t suffer
from serious, age-related vascular disorders such as periph-
eral artery disease. However, some of
you might be into bodybuilding pretty
seriously and your body may possess a
formidable amount of muscle mass and
body water. You may find that when you
are on your bulking stage, you cannot
perform certain exercises without experi-
encing a substantial amount of cramping
and pain. Maybe you find that you can-
not walk too far without your calves feel-
ing like they are gonna explode. Or
maybe certain exercises provoke that
dreaded condition we refer to as the
“back pump,” where your lower back
seizes up in a massive cramp that has
you lying on the floor writhing in pain. As you have proba-
bly guessed, these are all variations on the condition I
described above called intermittent claudication. However,
the culprit is not blocked or hardened arteries. The culprit is
muscles that are so massive and/or overtoned that the small
blood vessels that feed them are being pinched shut.
The use of drugs can also lead to conditions that threat-
en proper blood flow to the heart and skeletal muscles. The
use of anabolic steroids and the use of synthetic EPO can
lead to the condition known as polycythemia vera, which is
an overproduction of red blood cells (erythrocytes) by the
bone marrow. An excess of erythrocyte production can
increase the percentage of blood cells in your blood (called
the hematocrit) above levels that are safe. This dangerously
elevated hematocrit may be present at rest, or in some
cases, excessive dehydration due to exhaustive exercise
may take a borderline hematocrit and put it over the safe
threshold.
Whichever the case, the result is overly viscous blood
that cannot easily circulate. Blood that does not easily circu-
www.musculardevelopment.com February 2009
PATRICK ARNOLD
late requires the heart to work harder and the blood pres-
sure to increase— conditions that can precipitate a heart
attack or stroke. Furthermore, an increased tendency of
blood to clot can occur, potentially leading to dangerous
embolisms which can be life threatening.
Now you are obviously waiting for me to tell you if and
how pentoxifylline can help these conditions. Yes, it poten-
tially can help and I will explain how by telling you in minor
detail the mechanisms behind pentoxifylline’s effects on ery-
throcytes. As you may already know, erythrocytes are con-
cave, disc-shaped cells that circulate throughout the blood
and deliver oxygen to tissues. Like many other tissues in the
body, erythrocytes contain an enzyme called phosphodi-
esterase, which regulates the levels of the important bio-
chemical messenger cAMP. The particular form of phospho-
diesterase in erythrocytes (erythrocyte phosphodiesterase)
is inhibited by pentoxifylline, and by inhibiting the enzyme
levels of cAMP in the erythrocytes are increased.
Administration of pentoxifylline will increase cAMP in the
erythrocytes, thereby increasing their flexibility and ability to
deform as they pass through narrow passages such as capil-
laries. As a result, an increase in what is known as “microcir-
culation” is achieved and tissues such as skeletal muscle will
gain greater access to circulating oxygen, glucose, amino
acids and other vital factors. Additionally, pentoxifylline
increases the breakdown of fibrin (fibrinolysis), which is an
important protein involved in the development of clots.
So, for those athletes who suffer from the aforemen-
tioned occlusive conditions, the combination of increased
erythrocyte flexibility and increased fibrinolytic activity can
reduce blood viscosity, leading to substantially increased
blood flow to working muscles. The “back pump” may be
alleviated and complications due to elevated hematocrit
may be partially minimized.
Effect On Pro-Inflammatory
Cytokines And Protein
Catabolism
In addition to erythrocytes, there are many other cells cir-
culating in the blood. Cells that are involved in the immune
response such as leukocytes, macrophages and mast cells
constitute a primary portion of the cells circulating through-
out the body. These cells protect us from infection and also
serve to assist in the repair of damaged tissue. These
immune cells communicate with each other through chemi-
cal messengers known as cytokines. Cytokines are released
in response to infection or injury.
I don’t want to get into too much cellular biology stuff,
because it is not my field and I don’t want to embarrass
myself. You do need to know that there is a class of
cytokines that increase the inflammatory response, and
chronic elevations of some of these can be very catabolic.
The relevance of this pro-inflammatory cytokine catabolism
is most apparent in conditions of systemic infection or can-
cer, however for many athletes, conditions can exist where
an excess of these chemicals also present real problems.
Some of the more well known of these pro-inflammatory
cytokines are IL-1, IL-6 and TNF-alpha. These cytokines cannot
only be directly catabolic, but they can also suppress the
350 MD
production of anabolic factors such as IGF-1, as well as
increase the production of catabolic hormones like cortisol.
Overtraining in athletes is believed to be strongly associated
with an overactive immune system, specifically as it relates
to these catabolic cytokines. In addition, chronic degenera-
tive connective tissue conditions such as arthritis and ten-
donitis have at their root a dysfunction of repair and regen-
eration stemming from overproduction of these
pro-inflammatory cytokines.
The good news is that these circulating immune cells
also contain a phosphodiesterase which can be blocked by
pentoxifylline, and by doing so the levels of pro-inflammato-
ry cytokines they produce are greatly reduced. In fact, in
conditions such as sepsis or cancer, levels of the most noto-
rious pro-inflammatory cytokine TNF-alpha are often
reduced by over 90 percent, while levels of IL-1 and other
cytokines are also reduced. This property of pentoxifylline
has been exploited by many researchers who have discov-
ered that administration of pentoxifylline to patients suffer-
ing from these serious illnesses can result in a marked
reduction in protein loss, as well as an improvement in
insulin sensitivity.
But what does this mean to you, the athlete guy, the
guy who wants to lift more weights and feel younger
and healthier? Well I don’t know about you, but my body
is full of aches and pains…many of which are chronic
and really get in the way of my exercising. I have some
pretty damn bad tendonitis in my knees and my shoul-
ders are a mess, too. If I start pushing it too much, then
the inflammation starts and the connective tissue starts
breaking down. I would love to end this cycle, or at least
give my body a fighting chance to be healthy enough so
I can do my favorite exercises. For guys like me, there is
a reasonable chance that pentoxifylline could help. The
cytokine-mediated degeneration of the tissue in my
joints might be halted, which in addition to the possible
increased blood flow to these parts of the body via the
effects on erythrocyte flexibility could lead to some
noticeable improvements in my condition.
Trental
Some of you reading this may feel as though pentoxi-
fylline might be of benefit to you. You have to remember
that I am not a doctor and being perceived as dispensing
medical advice could land my ass in a sling. So my sug-
gestion to you is read up more on the subject and find
an open-minded doctor to discuss the subject with.
As far as the availability of the drug goes, it is a pre-
scription drug available in the U.S. and overseas and is
sold under the name Trental. It comes in 400mg con-
trolled-release pink tablets and daily doses are usually
one tablet taken two or three times a day. Tablets must
be taken with meals, because the stuff can tear the
innards of some sensitive people up sometimes.
Because the drug can reduce clotting time, it should not
be taken by people who are currently taking other blood
thinning-type drugs. Nervousness and sleepiness are
short-term side effects sometimes seen when first taking
the drug. 
www.musculardevelopment.com February 2009
 TRAINING, NUTRITION, DIET, & SUPPLEMENTATION

NOJUICE
Bodybuilding By Eric Broser

Natural Diet Dilemma:

Zero Carbs vs. Low Carbs
Part 3
I
n parts 1 and 2 of this mini-series, I discussed the pitfalls of a zero-carbo-
hydrate approach to fat loss for the natural bodybuilder. And as a result, I
hope that you have gained a better understanding of why it is best for a
drug-free athlete to utilize at least some carbs in his/her cutting diet. Weeks 16-12 (Training Days)
However, before I wrap up this topic (at least for the time being), I would
Meal 1: 75 grams
just like to give readers a general outline on how I feel carbs should be Preworkout Meal: 25 grams
used when preparing for a show or event where minimum body fat and Intra-Workout: 25 grams
maximum lean muscle mass are the goals. Immediately Post-Workout: 75 grams
Let me preface this by pointing Total = 200 grams
out that it is my feeling that all Weeks 16-12 (Off Days)
truly serious natural competitive Meal 1: 60 grams
bodybuilders should never allow Meal 2: 40 grams
their body fat percentage to rise Total = 100 grams
above about 12 percent to 13 per- Weeks 12-8 (Training Days)
cent in the off season, and a Meal 1: 50 grams
slightly lesser number would be Preworkout Meal: 25 grams
even better. This way, it is not a Immediately Post-Workout: 75 grams
Total = 150 grams
struggle to reach “onstage” condi-
tion, which not only makes con- Weeks 12-8 (Off Days)
test prep easier to deal with both Meal 1: 50 grams
physically and mentally, but also Meal 2: 25 grams
allows for more lean muscle tis- Total = 75 grams
sue to be maintained right up Weeks 8-4 (Training Days)
through showtime. Meal 1: 40 grams
When preparing myself, or a Immediately Post-Workout: 60 grams
client, for a competition, I like to Total = 100 grams
take 16 weeks to do so, with car- Weeks 8-4 (Off Days)
bohydrates being consumed only Eric Broser Meal 1: 30 grams
at times when the body is “meta- Meal 2: 20 grams
bolically set up” to utilize them efficiently and insulin sensitivity is at peak Total = 50 grams
levels. By eating carbs at very specific times, we can remain in a fat-burn- Weeks 4-1 (Training Days)
ing state and “partition” calories toward muscle, rather than adipose tissue. Meal 1: 20 grams
Generally, my diets are broken down into three four-week phases and Immediately Post-Workout: 30 grams
one three-week phase (note: the final week of prep will generally be a Total = 50 grams
“carb-up” week), with carbohydrate consumption slightly decreasing in Weeks 4-1 (Off Days)
each phase. I find that a progressive approach such as this is best for main- Meal 1: 25 grams
taining muscle tissue, while allowing for a steady, but constant loss of body Total = 25 grams
fat. In order to give you a more clear understanding of my timed carbohy-
drate, phased dieting method, here is an example for a bodybuilder starting Final Week
his contest prep at 200 grams of carbs on training days and 100 grams on Carb-up
off days:

352 MD www.musculardevelopment.com February 2009

 NoJuiceBodybuilding
For meals not containing carbohy-
drates, I recommend protein (of
course), EFAs (olive oil, fish oil, Enova
oil, almonds, walnuts, natural peanut
butter), and a moderate amount of
green vegetables. The types of carb
you utilize are a matter of preference,
but I am partial to oatmeal, Ezekiel
bread (love this stuff), sweet potatoes,
brown rice and waxy maize starch
(which is what I always use intra-work-
out mixed with large amounts of
BCAAs and glutamine).
Just remember that this is only a
very general example of what my con-
test prep diets often look like, but there
is always a moderate amount of varia-
tion from individual to individual. I am
as far as can be from a “cookie-cutter
coach,” and instead take a lot of time
analyzing all of the factors involved
that can greatly affect the cutting
process, such as general metabolism,
sensitivity to carbs, training program,
lifestyle, starting body fat, etc.
However, I am very hopeful that you
find the information I have given you
to be of some assistance the next time
a competition is around the corner!
Pec-Talk
Without a doubt, the body part on
my physique that has garnered me the
most attention is my “Arnold-like”
pecs! Interestingly, many people have
accused me of lying about my “natty
status” based solely on the size of my
chest! “Bro, there is no way you can
build a chest like that without drugs,” is
what I often hear. However, the fact is I
have built my chest to this size natural-
ly, and when I started out, my chest
was not just flat, but literally concave!
So how did I do it? Secret exercis-
es? No. Magic? Nope. Synthol? Yeah,
right! Actually the answer is quite sim-
ple…proper torso positioning. You
see, what people need to realize is that
building a big chest is not as mindless
as lying on a bench...unracking a bar
or DBs...and simply pushing from
point A to point B. No! Each chest
movement, whether it be a bench
press, incline press, dip, flye, or
crossover requires the exercise to
begin before ever even moving the
weight!
354 MD www.musculardevelopment.com
Here’s How To Get
It Done:
1. Lie down on the bench and set
your feet firmly on the floor.
2. Arch your lower back slightly.
3. Raise your ribcage up high.
4. Squeeze your scapulae together.
5. Pull your shoulders downward
and push them into the bench.
*These same principles apply to
dips, crossovers and seated press
and flye machines as well, with the
exception of #1 (although the feet
should always firmly be planted).
Now you are in position to
achieve maximum pectoral stimula-
tion, with far less shoulder and tri-
ceps interference. The key, howev-
er, is to keep your body in this
position throughout the set. You
must learn to “lock” your body in
this position and stay there! Trust
me when I tell you that if you are
not used to performing your chest
exercises in this manner, it will feel
awkward at first, and will likely
require a reduction in the weights
you handle. However, in time, you
will learn to master the technique
and eventually you will work up to
the same poundage as you were
using previously…but this time,
with far thicker and denser pecs
under the bar! Until next
month…see you guys on the MD
forums! 
February 2009
 KNOWLEDGE IS POWER

Anabolic By William LIewellyn

ResearchUpdate
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its
editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational pur-
pose. MD also does not condone abuse of legal drugs for any purpose.

Real Drive? feiting. This is likely to change

I received this vial of
Drive, supposedly made in
Australia. I used it during a
stack with other steroids so
I can’t be sure, but I think it
may not have contained real
steroids. Can you tell me
anything about this vial?
Yes, I’m sorry to inform you
but this vial of Drive is indeed a
counterfeit. It immediately
stands out next to a real vial of
Drive, because the fake is much
taller and thinner. I noticed that
you wrote me from Alaska. I
need to warn you that as a U.S.
resident, the likelihood of you
locating a legitimate Australian
steroid is extremely remote.
There was a time when many
Australian steroids (not Drive)
were being exported to Mexico
regularly in high volume, but
those days appear to be over
following the big international “Gear Grinder” raids
organized by the U.S. DEA. The Australian market has
tight controls over steroid products and (like the U.S.)
severe criminal penalties for illegally distributing them.
It’s hard enough to find a real vial of Drive if you live in
Australia. You are just not going to see it in the U.S. As
with most counterfeits, I can’t tell you anything about
what is inside it. Your guess is as good as mine.
Anavar from Paraguay?
I have enclosed an empty box of Oxandroland.
Is it legit?
The box of oxandrolone you sent does look legit. It is
made by the company Landerlan, which appears to be a
subsidiary of Farmaco S.A. in Paraguay. Landerlan
makes a fairly large selection of pharmaceutical prod-
ucts, including a good variety of anabolic steroids. A full
list of their steroid products is below. The Landerlan line
is very popular on the black market in South America,
and occasionally is exported to other areas including the
U.S. and Europe. This is a fairly new line of anabolics,
and has not yet been the subject of large-scale counter-
as the line becomes more
widely distributed, of course.
Landerlan Products
Decaland Depot 200mg (nan-
drolone decanoate)
Oxitoland 50mg
(oxymetholone)
Stanozoland Depot
(stanozolol 50mg/mL)
Stanozoland 10mg
(stanozolol)
Testoland Depot (testosterone
cypionate 100mg/mL)
Testenat Depot (testosterone
enanthate 250mg/mL)
Duratestoland (sustanon
blend 250mg/mL)
Oxandroland 5mg (oxan-
drolone)
Primoboland (methenolone
enanthate 100mg/mL)
When in R.O.H.M.?
I received a bottle of trenbolone acetate by
R.O.H.M. labs. Do you know anything about this
stuff? Is it real?
R.O.H.M. is an underground steroid manufacturing oper-
ation based in the United Kingdom. Although there is no
way to officially keep
track of such things,
R.O.H.M. appears to be
one of the most well-
known of the UK-
based underground
companies. Being an
underground opera-
tion, there is not a
great deal I can tell
you about this com-
pany aside from the
basics. Feedback on
the line seems to be
positive, and I don’t
see much talk about
common issues such

356 MD www.musculardevelopment.com February 2009

 AnabolicResearchUpdate
as low dosing, visibly poor oil quali-
ty (particulate in the solution), or
injection site issues. This may just be
the result of good fortune, or it may
indicate this operation has a fairly
good handle on quality control.
To get a handle on the odds that
any one lab in particular is “better
than the average underground oper-
ation,” there are generally four
things I look in my cursory evalua-
tion. The first is the size of their
product list. The second is their sale
of tablet products. The third is the
magnitude of the brand’s market
presence. And lastly, what people
are saying about the company. The
heart of the issue is to determine if
this is a large-scale underground
company, or one of the countless
homebrew operations. Although
being a large-scale operation is no
assurance of quality, it offers us the
highest likelihood that these prod-
ucts are made on modern manufac-
turing equipment (perhaps even
under contract at an offshore phar-
maceutical facility) as opposed to
being assembled in a home or small,
clandestine business with hand-fill-
ing and crimping tools. The latter
method of manufacturing, of course,
invites the most opportunity for con-
tamination.
In the case of R.O.H.M., we have
a number of good signs that this is a
fairly big operation. For one, they
have a very big selection of prod-
ucts. By my count they have 16 dif-
ferent injectable products alone.
They also carry a few oral steroids
made in tablets. This is important,
because small by-hand capsule fill-
ing equipment is very common with
homebrew operations. You generally
need an expensive and large piece
of equipment to run consistent-qual-
ity tablets. R.O.H.M. is also pretty
popular on the black market. This
would mean an enormous amount
of hand-filling time if they were actu-
ally a homebrew operation. And last-
ly, the feedback looks good.
R.O.H.M. might very well be one of
the “better-than-average” under-
ground companies. Again, I base this
guess on superficial things only.
Always remember that you can
never assure product quality with
illegal underground operations.
358 MD www.musculardevelopment.com February 2009
R.O.H.M. may look good on the sur-
face, but no government oversight
means that we can never truly know
for sure. It is your risk to take. It is
always my advice to avoid using
underground products if you can.
R.O.H.M. Products
Multi-Vials
Boldenone 200mg/ml
Dianabol 25mg/ml
Masteron 100mg/ml
NPP (Nandrolone Phnylpropionate)
200mg/ml
MTPN (100mg Masteron, 100mg Prop,
1mg Methyltrienolone)
Stanozolol 50mg/ml (Oil Based)
Methyltrienolone 1mg/ml
Tri-Trenbolone 150mg/ml
Trenbolone Acetate 75mg/ml
Tenbolone Enanthate 100mg/ml
Trenbolone Hex (Parabolan)
100mg/ml
Testosterone Cypionate 200mg/ml
Testosterone Propionate 100mg/ml
Testosterone Heptylate 250mg/ml
Tri-test 300 300mg/ml (100mg Prop,
100mg Hep, 100mg Test Undecanoate)
Test / Tren Base 100mg/ml (Pure test
50mg, Pure Trenbolone 50mg)
Tablet/Capsules
Anapolon 50mg
Anavar 10mg
Dianabol 5mg
Winstrol 10mg
Winstrol 50mg (Capsules)
Methyl MST 50mg (Capsules)
PCT (Post Cycle Therapy - Clomid
50mg, Proviron 25mg, Nolvadex
20mg, PT141, Natural Test Booster)
Liquids
Thermo-Lipid (Fatburner) (Clenbuterol,
Yohimbine HCL, T3, Nicotinamide,
Gotu-Kola)
T3 50mcg/ml
Clenbuterol 0.04/ml
Chex Drops (Mibolerone)
Arimidex 1mg/ml
Letrozole 1mg/ml 
Editor’s Note: Know Your Gear!
William Llewellyn’s ANABOLICS 9th
Edition (2009) is out NOW. Order your
copy of this monster steroid reference
guide today by calling 888-828-8008 or
visiting www.AnabolicsBook.com. MD
Readers receive 25% off the retail
price!
 BODYBUILDING WITHOUT GENETICS
The Anabolic
Freak By Dave Palumbo,
Editor-in-Chief,
musculardevelopment.com
Warning: Opinions expressed in this column do not necessarily reflect the
views of this magazine’s publisher or its editorial staff. MD does not condone
any form of illegal drug use for bodybuilding or for any recreational purpose.
MD also does not condone abuse of legal drugs for any purpose.
How would you tweak your
diet for a MMA fighter who
needs to lose 10 pounds in eight
weeks in preparation for the
next fight? Is it possible to do
your ketogenic diet while train-
ing for MMA or do I need to
have carbs?
With the growing popularity of
MMA and the close relationship
between MMA and body-
building (if you doubt
that, come to the
Arnold weekend and
see how many fans
love both sports), it’s
the perfect time to
give the MMA
fighters a ver-
sion of my diet
that they can
use to cut
weight without
sacrificing
strength and
energy. My
high-pro-
tein/moderate-
fat/low-carb
ketogenic diet uti-
lizes fats for energy
while avoiding the ener-
gy drops and mood swings
associated with unstable
blood sugar from carbohy-
drate-based diets.
MMA athletes have greater ener-
gy requirements than bodybuilders
due to high-intensity sparring and
conditioning. To provide adequate
energy without the use of carbohy-
drates, I’ve introduced the medi-
um-chain fat virgin coconut oil to
the diet. This fat should be added
360 MD www.musculardevelopment.com
to all preworkout meals. Virgin
coconut oil, being primarily a medi-
um-chain triglyceride (MCT),
requires absolutely no carrier mole-
cules to get into the mitochondria of
the muscle cell, where it’s then
metabolized into energy (ATP). By
virtue of its rapid absorption and
assimilation by the muscle cells, it’s
actually more potent at generating
ATP than even glucose (which
requires insulin as a transporter).
Here is a sample diet for a 200-
pound man who weight trains, per-
forms cardio for weight loss, and
MMA trains:
MEAL #1: Six whole omega-3
eggs (any style). Use macadamia nut
oil to grease the pan.
MEAL #2: Protein shake: 50g
whey protein isolate with 2 table-
spoons of all-natural peanut butter
(PB).
MEAL #3: 7 ounces chicken with
one-third cup raw almonds, cashews
or walnuts.
MEAL #4 (1 HOUR PRIOR TO
MMA TRAINING): Protein shake:
50g whey protein isolate with 2
tablespoons of extra-virgin coconut
oil.*
*On nontraining days, substitute
2 tablespoons of all-natural peanut
butter.
MEAL #5: 7 ounces lean beef
with a green salad (no tomatoes,
carrots or red peppers) with 1 table-
PHOTOS BY PER BERNAL
spoon of olive oil or macadamia nut
oil and vinegar.
MEAL #6: SHAKE: 50g Whey
Protein Isolate with 2 tablespoons of
macadamia nut oil.
February 2009
 I’m a natural bodybuilder and
I was considering using your
diet for my next contest prep. A
few people told me that if I
don’t eat carbohydrates, I won’t
release any insulin (which sup-
posedly spares muscle). I realize
that I won’t be building muscle
during the diet, but will the no-
carb approach cause muscle loss
like some of these so-called
“gurus” suggest?
My diet includes a significant
amount of healthy, essential fats.
Without fat, your body can’t make
testosterone and without testos-
terone, you can’t build or preserve
muscle (not to mention that low
testosterone leads to depression,
lack of energy and decreased sex
drive). Many “natural” clients of
mine find that they actually maintain
more muscle on my diet because
they don’t suffer the testosterone
crash that’s inevitable on a tradition-
al, moderate-carbohydrate/no-fat
diet. Remember, fats are not option-
al; they’re essential to the diet. In
fact, that’s why they’re called essen-
tial fatty acids (EFAs).
On another subject, it’s a total fal-
lacy that insulin is the only sub-
stance that can drive amino acids
and glucose into the muscle cells
(thus preserving muscle). In a low-
carbohydrate, low-insulin environ-
ment (as exists on my high-pro-
tein/moderate-fat/low-carb diet), GH
levels soar and IGF-1 levels follow
suit. IGF-1 is significantly more ana-
bolic than insulin and it drives amino
acids and glucose into the muscle
cells with much greater efficiency.
The only thing that insulin has exclu-
sivity on is the storage of excess glu-
cose as fat.
And if all these facts weren’t
enough, it’s now a known certainty
that 80 percent of the glucose that’s
used during high-intensity training
(i.e., weight training) comes from
conversion of amino acids into glu-
cose (gluconeogenesis) in the liver.
When this newly manufactured glu-
cose enters the bloodstream, insulin
is released and the muscle cells uti-
lize the glucose to produce ATP. This
fact, alone, clearly demonstrates
why ingestion of carbohydrates is
completely unnecessary, even to the
weight-training bodybuilder!
February 2009 www.musculardevelopment.com
Training programs never say if
they are for natural bodybuilders
or for those using anabolic
steroids. Shouldn’t you train dif-
ferently if you are using gear?
Don’t you need to train longer and
more often to reap the benefits of
the steroids?
Steroids enable you to lift heavier
and recover faster. While on steroids,
extended training sessions still result
in overtraining. If you can stimulate a
muscle with heavy weights and less
sets, growth potential increases
(whether on or off gear). Steroids
enable you to build lean muscle at a
greater rate; however, if all other
things (diet and supplements) are
equal, both the natural and steroid-
enhanced athlete should both follow
similar training protocols to maximize
muscle gains.
Similar principles should also be
applied to diet. People often ask me,
“Since I’m using clenbuterol and T3,
can I can eat more than I did without
the drugs?” I laugh when I hear this
and respond, “No, it means you
should diet harder!” When taking
muscle-preserving, fat-mobilizing
drugs, you can diet stricter and suffer
more and not worry about potential
muscle loss.The drugs are tools that
enhance and elevate performance;
they’re not excuses to avoid hard
work.
On my last diet, I used a BCAA
supplement during my cardio ses-
sions to prevent muscle loss; why
don’t you recommend BCAAs
while dieting?
If you’re using a superior quality
whey protein isolate and getting
enough cumulative protein through-
out the day, there’s no reason to add
extra BCAAs (branched-chain amino
acids).There are plenty of essential
amino acids and BCAAs in whey pro-
tein. In fact, the largest BCAA pill is
only 2g (2,000mg), whereas one scoop
(30g) of whey protein isolate can con-
tain as much as 8-10g (8,000-
10,000mg) of BCAAs. I can guarantee
that it’s a hell of a lot cheaper to use
the highest grade whey isolate on the
market rather than waste your money
on BCAAs. If you remember, BCAAs
were huge during the ‘80s and ‘90s
when there were no high-grade whey
isolates. Once those came onto the
scene, BCAA pills dropped out of
sight. Recently, whey protein isolate
prices have skyrocketed and supple-
ment companies realized that while
these isolates are great products, they
turn very little profit. Because of this
fact, companies decided to start sell-
ing the much higher profit BCAA pills
again. Remember, trendy products
that come and go are usually never
quite as good as the marketing behind
them.
Dave, I keep reading so much
about GH that I feel like I will
never reach my potential without
it. Right now, I cannot afford GH,
so I was planning to try some sim-
ilar peptides that I have read great
things about. What kind of results
can I expect from GH-stimulating
peptides?
I’m constantly getting questions
about growth hormone and lately I get
a ton of questions about a lot of pep-
tides that are analogous to GH.
Peptides such as CJC-1295, Peg-MGF,
Hexalarin and various others have
been developed to stimulate the
release of GH, act similar to GH and/or
stimulate the production of IGF-1.
Despite the claims of the few labs that
produce these peptides, there are no
hard, scientific facts to back these
claims. To put it simply, if you’re look-
ing for something that acts like GH,
why not just use GH?
I assume most of the intrigue of
these peptides is more the result of
their availability. Likewise, they can
also be legally obtained at a fraction
what you’d pay for GH. The distribu-
tors also make a lot of scientific claims
that sound great, but have no hard
evidence to back it up. Unfortunately,
if there’s claim to build muscle or burn
fat, bodybuilders will experiment with
just about anything. My prediction is
that in the future, most of these pep-
tides will prove to be useless.
As for GH, the questions lately are
more financially driven rather than
dose or result-driven. Most people fail
to realize that GH is still not the com-
mon man’s drug of choice. It’s more
geared toward the elite athlete or
wealthy life extortionist. GH is best uti-
lized as a chronic treatment— at least
six months in duration— and that can
cost between $2,000 to $4,000 (at
black-market prices).
MD 361
BODYBUILDING WITHOUT GENETICS
Legal prescriptions to obtain GH
are getting harder to come by as the
government continues to crack down
on life-extension clinics; as well,
brand-name GH is a rarity on the black
market.This means that most body-
builders must seek out some generic
form of GH (usually from China). I’m
continually asked how to determine if
GH is real! Since lab analysis is not
practical, I recommend a much easier
litmus test. Wake up, and without eat-
ing anything, test your blood sugar.
Next, inject 4 IU of GH and wait at
least 20 minutes. Recheck your blood
sugar. It should be lower since GH
stimulates the release of IGF-1 which
ultimately drives glucose and amino
acids into the muscle cells (thus reduc-
ing blood sugar).
GH is a powerful substance that
can yield awesome results if you inject
an optimal dose (2-4 IU per day) for
extended time periods (four to six
months); but it’s not the Holy Grail
that’ll turn you into Mr. Olympia. If
you can’t afford to take GH, don’t skip
paying your mortgage in hopes that
you’ll make millions of dollars com-
peting as a bodybuilder.Trust me, it
just won’t happen! Wait until your
budget allows for a cycle and then use
it with the understanding that it’s
merely another tool in the enormous
tool chest that bodybuilders use to
build lean muscle.
If a woman is taking 10mg of
Anavar per day for 16 weeks,
what are the effects on her repro-
ductive system? Is there a birth
control pill that can be taken
along with this dose of Anavar
and remain effective?
When women take the mild ana-
bolic steroid, Anavar (oxadralone), at
a dosage of 5-20mg per day, several
things happen to their bodies. First
of all, they have a dramatically
increased ability to build lean muscle
and recover from workouts. Second,
their female patterns of fat deposi-
tion slightly change due to the
increased levels of male hormones in
relation to female ones in the body.
Finally, most women usually lose
their monthly periods due to
Anavar’s hormonal interference with
the estrogen/progesterone cycles in
the woman’s body. To answer your
question, birth control pills are not a
reliable form of preventing pregnan-
cy while a woman is cycling anabolic
steroids such as Anavar. Having said
this, it’s foolish to stay on birth con-
trol while cycling, since the added
estrogen and progesterone will
undoubtedly make it harder to build
muscle and burn fat. Most women
bodybuilders, figure and fitness com-
petitors find it impossible to get in
their best shape possible while con-
tinuing to take the pill.
I was reading your S.M.A.R.T
Personal Training manual and in
it you discuss breaking up your
yearly training into four phases:
strength, mass, cuts and rest.
What’s the difference between
training for power and mass? Is
it that training for “mass” is
just plain heavy weights, low
reps…and “power” is perhaps a
bit lighter weight with more
reps? Do you change the actual
exercises that you do?
In order to ensure that the body
consistently responds and evolves in
the way it looks, it’s necessary to cycle
your weight training just like you’d
cycle your dietary intake or your ana-
bolic steroids. I like to cycle my yearly
training as follows:
POWER PHASE (20 weeks) is
designed to build strength so that
when you get to the MASS STAGE,
you’ll be strong enough to build mus-
cle. In this phase, you should concen-
trate on power movements and basic
exercises such as squats, deadlifts,
bent barbell rows, incline bench press-
es and barbell military presses.These
cornerstone exercises will help to
build a solid foundation of strength.
MASS PHASE (20 weeks) is more
related to adding lean muscle tissue
than it is to building strength,
although strength gains usually
accompany increased muscle size. In

Name: John DelaRosa likes of Flex Wheeler, Shawn

Anabolic
Age: 24 Freak Ray, Kevin Levrone and Dorian
of the M
Height: 5’7” onth: Yates.
John Dela
Weight: Off-season: (255 rosa By his early teens, Jon
pounds) Precontest: (198 pounds) had yet to grow much in
height, but he was clearly
Contest Highlights: 2007 NPC NY Metropolitans the most muscular kid among
Heavyweight: Sixth Place; 2007 NPC Eastern USA his peers. During those teen
Light-Heavyweight: Second Place; 2008 NPC years, Jon stayed active in
Eastern USA Light-Heavyweight: Third Place football, basketball and base-
Current Profession: Elevator mechanic ball until a back injury (broken
Jonathon DelaRosa fell in love with body- coccyx) playing football left him
building the first time he saw his father, William, bedridden for several weeks.
hit a front-double biceps pose. According to the After months of agonizing
younger DelaRosa, “My father was my biggest pain, Jon’s parents took him
inspiration!” And it was his father’s passion for to the doctor and they discov-
the iron game that led the elder DelaRosa to ered that a pilonidal cyst had
start bringing his son to the gym with him when formed along the fractured
Jon was only 7 years old. While most kids his vertebrae. This injury was a
age dreamed of being Michael Jordan or Joe turning point for him, because it
Montana, young Jon was busy reading his was at this point that he began
father’s muscle magazines and admiring the taking his weight training

362 MD www.musculardevelopment.com February 2009

 BODYBUILDING WITHOUT GENETICS
more seriously. What began as physical time you read this, Jon will have posed
therapy quickly turned to a passion for down in his first pro-qualifying event,
the “pump” that his father had intro- the 2008 NPC Nationals (in Atlanta,
duced him to a decade earlier. Georgia), where he’ll get a true taste of
Ever since that day, Jon has never what the upper echelon of bodybuild-
left the gym and still trains daily with ing is all about. When asked about his
his bodybuilder dad, William. In fact, future goals, Jon doesn’t hesitate for a
Jon and William both competed at the moment: “I wanna turn pro and com-
2007 NPC Eastern USA pete against the best bodybuilders in
Championships in New York City. Jon the world.”
finished second in the light-heavy- Who would’ve thought that a single
weight class, while his dad finished double biceps pose by a father 17 years
ninth in the light-heavyweights and ago would have inspired the symmetri-
third in the masters class. cal, ripped physique we see on a son
In 2008, the 24-year-old DelaRosa today? Jon and William DelaRosa’s pas-
returned to the Eastern USA and fin- sion for bodybuilding have forged a bond
ished third in an extremely competi- that transcends bodybuilding and time
tive light-heavyweight class. By the itself.

this phase, power movements remain;
however, concentration and machine
movements such as Hammer Strength,
cables and dumbbells are added to
ensure that all facets of the muscle are
developed. Likewise, now that you
have the added strength (from the
POWER PHASE), you can lift heavier
weights with slightly more repetitions.
CUTS PHASE (18 weeks) usually
accompanies a reduction in calories in
an attempt to drop body fat. While
some basic mass movements are still
included, the inclusion of concentration
and additional shaping exercises such
as cable crossovers, lunges and
machine rows become the hallmark of
this four-month training cycle. As calo-
ries are reduced, strength invariably
diminishes.That’s why it’s so important
to build strength and size in the previ-
ous two phases.
REST PHASE (two weeks),
although short, is extremely important
to ensure that the body has some
downtime to recover from the 50
weeks of brutally intense training it has
just been subjected to. Likewise, you’ll
also find that this two-week layoff actu-
ally leads to increased strength, size
and a desire to get back to the gym for
the next 50 weeks of hard training.
Leave your neurotic guilt at the curb
and make sure to relax and enjoy your
time off!
This four-phase training system can
just as easily be applied to beginners,
intermediate lifters or advanced level
bodybuilders.
Reminders
My Personal Training Certification
Course, S.M.A.R.T. is now available
online at smarttrainingonline.com.
Become a certified personal trainer
from the convenience of your own
home. I personally wrote the infor-
mation-packed 100-page manual and
I guarantee it’s the most comprehen-
sive diet, supplement and training
manual available. By popular
demand, a paper copy version is now
also available for $39.99. Check out
the web address above.
Prison Bodies
Edmond Manooken is currently
incarcerated at Dalby Correctional
Facility in Post, Texas where he’s
serving a seven-year sentence for
conspiracy to distribute “Ecstasy.”
Edmond entered prison over six
years ago at 6’1”, 242 pounds, but
after getting into trouble, he spent
his first 100 days in the “hole” and
his bodyweight dropped to an atro-
phied 198 pounds. Eventually, he was
released and transferred to his cur-
rent prison, where they had no free
weights or exercise machines to
speak of. Never one to give up easily,
Edmond and his fellow inmates
pitched in and purchased as many
bottles of water as they could afford.
At 1.4 pounds of weight per water
bottle, Edmond’s crew was able to fill
two laundry sacks with 50-60 filled
bottles and attach the two sacks with
a broomstick. Although crude in
design, they were able to construct
an extremely functional 140-pound
barbell. Over the next several years,
Edmond built an incredible
physique by exclusively using this
makeshift barbell and basic body-
weight movements such as dips,
pull-ups and crunches.
Now weighing in at a solid 236
pounds at around 8 percent body
fat, Edmond is more than ready to
go home in February and resume
his life. While appearing in MD has
been a dream realized, the disci-
pline and determination he’s exhib-
ited over these last 6 1/2 years will
always be his shining achievement in
my mind! 
Dave Palumbo
P.O. Box 1122
Seaford, NY 11783
To purchase my book,
Perfect Prison Physique,
please send a $25
money order to the
above address or order
online at www.davepalumbo.com

364 MD www.musculardevelopment.com February 2009

 AnabolicEdge
A Toast To
Testosterone Boosters
Straight Talk
In my home state of Florida,
they chose not to fund its steroid-
testing program for high school
athletes this school year after
snagging only one violator among
the 600 subjects who were ran-
domly tested last year— a
$100,000 spend. New Jersey found
one violator, while Texas tested
more than 10,000 students and
found two violators. In Texas, that
price tag was in the $3 million
range! Ouch. Whose money are
they spending? So is the “problem
of steroid use” imagined or real?
Put it this way, if this was YOUR
money, would you spend a million
bucks on drug testing to catch one
or two players? Now if you have at
least the IQ of a chimpanzee, I
think you’d answer this way.
Mmm…I think I’d rather buy a
beach house in Key West.
Maryland, Virginia and D.C.
don’t currently steroid test.
According to this article, it further
reads that, “So the best way, finan-
cially and otherwise, to ward off
steroid use among teen athletes is
probably through parents and
coaches— and the old-fashioned
approach that Arlington county
physical education teacher Rocky
Belk and Arlington physician Ben
Pearl took last week.” But wait, if
only a couple students are found
to be using them, who exactly is
this audience they speak of who
needs deterring? (Varsity Letter is a
weekly column about high school
sports in the Washington area. E-
mail Preston Williams at
williamsp@washpost.com).
366 MD
Resveratrol—
Good For Gonads
And T Levels
Scientists studied the effects of
trans-resveratrol on male repro-
ductive functions, penile erection
and in-vivo sperm counts and qual-
ity. The relaxation effects of resver-
atrol on isolated New Zealand
white rabbit corpus cavernosum
(special penile tissue) were mea-
sured. Also looked at were repro-
ductive organ weights, blood
Put it this way,
if this was YOUR
money, would you
spend a million
bucks on drug
testing to catch
one or two
players?
testosterone levels, testicular
histopathology, sperm counts, etc.
Repeated treatment with resvera-
trol (50mg/kg) did not cause an
increase in bodyweight, reproduc-
tive organ weight or testicular
microscopic findings; however,
resveratrol did elicit an
increase in blood testosterone
concentration, testicular
sperm counts and epididymal
sperm motility by 51.6 percent,
15.8 percent and 23.3 percent.
Damn. That’s pretty interesting.
www.musculardevelopment.com
By Jose Antonio, PhD
One of the compounds found in
red wine causing a rise in T levels
and helping sperm count?
Androgens—
Health And
Selective
Anabolism
The sex hormone testosterone is
becoming more and more known for
the many good things it does. In fact,
we know that the typical male experi-
ences a decline in serum testosterone
levels. In a study of 237 healthy men
between the ages of 60 and 80, partic-
ipants were randomly assigned to
receive 80mg of testosterone unde-
cenoate or a matching placebo twice
daily for six months. Now mind you
that isn’t a whopping dose. But then
again, it certainly isn’t going to cause
harm. What did they discover in this
investigation? During the study, lean
body mass increased and fat mass
decreased in the testosterone group
compared with the placebo group,
but these factors were not accompa-
nied by an increase of functional
mobility or muscle strength. This
leads to one lesson. You still need to
exercise in order to maintain normal
function. Insulin sensitivity improved,
but high-density lipoprotein choles-
terol decreased; by the end of the
study, 47.8 percent in the testosterone
group vs. 35.5 percent in the placebo
group had the Metabolic Syndrome.
Quality-of-life measures were no dif-
ferent except for one hormone-related
quality-of-life measure that improved.
No negative effects on prostate safety
were detected. Testosterone supple-
mentation during six months to older
men with a low/normal testosterone
February 2009
 AnabolicEdge
concentration did not affect functional
status or cognition, but increased lean
body mass and had mixed metabolic
2
effects.
So as with any drug, this study
points to the fact that the way individ-
uals respond to androgens isn’t identi-
cal. It should be noted that many
effects are good (in this study), but the
fact that HDL dropped in both the
placebo and testosterone group points
to the general poor health of this
group. Interestingly, different andro-
gens have different effects. In fact, one
of the most frequently misused steroid
precursors (prohormones) is 19-noran-
drostenedione (4-estrene-3,17-dione,
NOR), which is, after oral administra-
tion, readily metabolized to nortestos-
terone, also known as nandrolone
(Durabolin). Data indicates that recep-
tor-binding tests demonstrate that
NOR binds with high selectivity to the
AR or the androgen receptor.
However, scientists conclude that NOR
is highly selective for stimulating the
growth of the skeletal muscle, but has
only weak androgenic properties. This
observation may have relevance with
3
respect to therapeutic aspects.
Nevertheless, I’d say, get these folks
out and make ‘em exercise. That, my
friends, is the best medicine.
GH And T—
Anabolic Duo
In a six-month randomized, double-
blind, placebo-controlled trial in 21
healthy men aged 65-75, subjects
received growth hormone (GH) or
testosterone (T). They discovered that
serum IGF-1 levels increased signifi-
cantly with GH and GH plus T, com-
pared with placebo. Mid-thigh muscle
mass and maximal oxygen capacity
increased with GH plus T only. Thus,
six-month treatment with low-dose GH
alone or with T in healthy, elderly men
produces comparable increments in
whole-body protein turnover and pro-
4
tein synthesis. And in a very long-
term study, 60 healthy but sympto-
matic, nonobese men were
randomized to transdermal testos-
terone patches or placebo for 52
weeks. Relative to placebo, total-body
FFM (fat-free mass) and skeletal mus-
cle increased and thigh skeletal mus-
cle loss was prevented with testos-
368 MD www.musculardevelopment.com
terone therapy and visceral fat accu-
mulation decreased. There was a
trend to increasing total and low-den-
sity lipoprotein cholesterol with place-
bo. So, taking T lessens visceral fat
5
and puts on muscle mass.
New SARM
SARMs are the wave of the future.
These nonsteroidal tissue-selective
androgen receptor modulators give
you all the benefits of androgens
while minimizing the side effects.
Using a functional cell-based assay, a
new SARM— AC-262536— was identi-
fied as a potent and selective AR or
androgen receptor ligand. A two-week
chronic study in castrated male rats
indicated that AC-262536 has a great
anabolic effect, especially in stimulat-
ing the growth of the levator ani mus-
cle and in suppressing elevated LH
levels. In sharp contrast to testos-
terone, AC-262536 has weak andro-
genic effects, as measured by prostate
and seminal vesicle weights. And
that’s a good thing. Who needs a
prostate the size of a golf ball? So
keep an eye out for AC-262536, a
novel class of selective androgen
receptor modulators (SARMs) with
6
beneficial anabolic effects. ■
References:
1. Shin S, Jeon JH, Park D, et al. trans-
Resveratrol relaxes the corpus cavernosum ex
vivo and enhances testosterone levels and
sperm quality in vivo. Arch Pharm Res, Jan
2008;31(1):83-87.
2. Emmelot-Vonk MH, Verhaar HJ, Nakhai
Pour HR, et al. Effect of testosterone supple-
mentation on functional mobility, cognition,
and other parameters in older men: a random-
ized controlled trial. Jama, Jan 2
2008;299(1):39-52.
3. Diel P, Friedel A, Geyer H, et al. The pro-
hormone 19-norandrostenedione displays
selective androgen receptor modulator
(SARM) like properties after subcutaneous
administration. Toxicol Lett, Apr 1
2008;177(3):198-204.
4. Giannoulis MG, Jackson N, Shojaee-
Moradie F, et al. The effects of growth hormone
and/or testosterone on whole body protein
kinetics and skeletal muscle gene expression
in healthy elderly men: a randomized con-
trolled trial. J Clin Endocrinol Metab, Aug
2008;93(8):3066-3074.
5. Allan CA, Strauss BJ, Burger HG, Forbes
EA, McLachlan RI. Testosterone therapy pre-
vents gain in visceral adipose tissue and loss
of skeletal muscle in nonobese aging men. J
Clin Endocrinol Metab, Jan 2008;93(1):139-146.
6. Piu F, Gardell LR, Son T, et al.
Pharmacological characterization of AC-
262536, a novel selective androgen receptor
modulator. J Steroid Biochem Mol Biol, Mar
2008;109(1-2):129-137.
February 2009
 INJURY & REHABILITATION
AskTheDoc
If I Inject Deca In My
Shoulder, Will It Heal
My Rotator Cuff?
If
I had a dime for every time I am
asked this question, I would be
a much richer man!
Bodybuilders and other strength ath-
letes will often present me with this
question regardless of who else is
around them to hear the answer. Let’s
face it; they are desperate! Rotator
cuff tears are notoriously bad at heal-
ing on their own. Even with the best
surgical repair, these tendons still
have a difficult time healing.
Anabolic steroids typically get a
bad wrap when it comes to tendons.
Many case reports in the literature
exist to demonize the effects of
steroids on tendons. The problem
with those case reports is that the
athlete with the tendon rupture is
often on multiple drugs and probably
doesn’t practice the safest lifting and
training techniques. Other laboratory
studies suggest that treating tendon
cultures with anabolic steroids results
in disorganization of the collagen and
thus a weaker tendon. The problem
with those studies is that the tendon
374 MD
By Victor Prisk, MD
cultures aren’t experiencing the
stretch that allows new tendon for-
mation to occur in an organized fash-
ion. You see, tendons like to be
stretched and this strengthens their
collagen fibril orientation.
One study by researchers Garrett
and Karas from the University of
North Carolina and Duke University,
showed that Deca (nandrolone
decanoate) may actually be benefi-
cial to tendons. However, it was only
beneficial for the tendons that were
loaded or stretched. In their model,
they loaded bioengineered human
supraspinatus tendons and applied
Deca. The strength of the tendons
that were stretched with Deca treat-
ment was better than with stretch or
Deca alone.
Although this study showed a ben-
eficial effect, correlating this to repair
in-vivo (in the human) is a long stretch.
When the supraspinatus (rotator cuff)
tendon tears in the shoulder, the ten-
don and muscle retracts and forms a
gap. If this gap isn’t repaired surgically,
there is little-to-no chance that the gap
will fill in and restore tension on the
muscle for proper function.Therefore,
Deca alone won’t heal a torn rotator
cuff.The combination of surgical repair
and Deca may be ideal, but is an unex-
plored research topic. Furthermore,
there are tears, injuries, or inflamma-
tion of the cuff that doesn’t form gaps
or have a mechanical disadvantage.
These could potentially respond to
anabolic treatment.
Clinical studies should be per-
formed looking at how anabolic
steroids or even IGFs can encourage
more rapid rotator cuff healing.There is
definitely a biological disadvantage in
the healing of this tissue. Perhaps we
www.musculardevelopment.com February 2009
can push it along. P.S. Please don’t
inject any black-market, bathtub, under-
ground lab Deca in your shoulder or
anywhere. If you get an abscess or
joint infection, you will surely regret it.
I am a figure competitor; does
DHEA supplementation work to
put on muscle in women?
A recent study out of the Mayo
Clinic showed interesting results.
When given 50mg per day of DHEA
for 12 weeks, HYPOADRENAL women
(deficient in hormone production)
increased DHEA sulfate and androgen
levels but had no effect on physical
performance, body composition and
protein metabolism. The interesting
fact is that it did raise testosterone
and androstenedione levels and does
suggest that oral supplementation
can convert to these hormones in
women. Unfortunately, this study
wasn’t performed in healthy adult
women who already have normal
andro and test levels.
An older study out of UCSD
showed a rise in serum IGF-1 levels in
men and women with 100mg DHEA
supplementation. In women, but not in
men, serum andro and test were
increased to levels above gender-spe-
cific young adult ranges. However, this
caused an increase in total bodyweight
in women and no decline in fat mass.
Lucky for the guys, this supplementa-
tion caused an increase in strength
and a slight decrease in fat mass.
I underwent a triceps repair
surgery six months ago and I am
having trouble with locking my
elbows out on the top of dumbbell
benches. I have full motion. What
is the problem?
 AskTheDoc—
Injury & Rehabilitation
The problem you are having is a
common one after triceps tendon
repair surgery. In fact, it is a common
problem after any tendon repair
surgery. Full motion is often difficult to
obtain with any surgery above the
elbow.Thus, early passive and pro-
gressive active motions are encour-
aged after any elbow surgery to pre-
vent stiffness. If you were able to
obtain full motion, I congratulate you
on great rehab and choosing a good
surgeon.
To maintain your strength through-
out a wide range of motion, repair of
the tendon to its muscle’s resting
length is critical.This means that the
tendon shouldn’t be overlengthened
or overtightened. Overtightening often
results in a loss of elbow flexion, but
to a certain extent, may have prevent-
ed your problem. I suspect that your
repair was overlengthened, such that
when the elbow is fully extended the
muscle has no stretch on it to allow
for contraction.
Say what, Doc? Let me backtrack a
little. Muscle acts similar to a rubber
What’s Up With Dr.
Prisk?
I can’t wait for the new competi-
tion season to start. How will Victor
Martinez shake up the lineups? I
am looking forward to seeing him
in action again. Are you excited
about the Arnold Classic? Here’s a
picture from a long time ago!
Please visit www.victorprisk.com for
multimedia information on injuries and
joint health. My contact information and
office location are available online.
376 MD www.musculardevelopment.com February 2009
band.The more it is stretched prior to
a contraction, the more force it can
produce. However, this is up to a cer-
tain point, then the rubber band
breaks and less force is produced.The
same goes for muscle. With only little
stretch at rest, the muscle produces
less force. If a muscle is stretched to
or slightly beyond its normal resting
length, it produces more force. If
stretched too far, the muscle produces
less force.This can be understood by
reviewing the Blix Curve (left).
The goal with any
tendon repair is to
restore normal muscle-
tendon resting length,
such that there are no
strength deficits through-
out the full range of
motion. If the triceps ten-
don is over-lengthened
and thus the muscle
experiences no stretch
during full extension of
the elbow, then the mus-
cle will generate no force
at the top of the benching movement.
I would hesitate advising to have
this repaired due to the morbidity
associated with revision surgery. For
instance, you may trade increased
muscle tension for a significant loss of
motion or a wound infection. But, to
repair this condition, shortening the
tendon would restore muscle length-
tension relationship and possibly
improve contraction in full extension.
Let me know if you are willing to have
surgery again. I suspect that most sur-
geons would shrug you off and say,
“Live with it.”
PHOTOS COURTESY OF DR. VICTOR PRISK
 BODYBUILDING’S MOST POWERFUL TECHNIQUES
Extreme Muscle
Enhancement
I
t’s been years since the trials and
tribulations of ephedra. Back then, I
suffered the indignity of being one
of the most oft-cited ephedra
researchers in the world. Metabolife,
Ripped Fuel, Xenadrine RFA-1,
Hydroxycut, etc. You name it and I did
the research. As a result, I endured
dozens of depositions, federal and
state court testimony, and appear-
ances before Congress, not to mention
being named in numerous lawsuits! I
was dropped from all of them without
even a single case adjudicated against
me, but it all still sucked. In the end,
ephedra was unjustifiably banned and
taken out of the hands of the public
and now apparently only safe if the
drug company supplies it! It took me
several years and the advantage of
perspective at a distance to see who
was really behind all that and why. In
my view, the bottom line in all that
crap was that it was the pharmaceuti-
cal industry simply using ephedra as
the foil to try and overturn the Dietary
Supplement Health and Education Act
(also known as “DSHEA”). I’ll explain.
In America, our access to natural
elements in the form of dietary sup-
plements is perhaps the single-most
precious tool we have as free people
to determine our own health, find our
own natural cures and prevent illness
and disease from killing us. It’s our
right as Americans and in so being,
there’s a law that protects our free
access to nature’s healing power. It’s
called DSHEA. It was passed into law
378 MD
in 1994 by way of thunderous support
from the American people. DSHEA
empowers Americans with the right to
freely purchase dietary supplements
without a prescription or limits, pro-
vided that the supplements have not
been proven to be dangerous. It’s that
simple. Companies and individuals
have the legal right to sell dietary sup-
plements and, thanks to DSHEA, we
have every right to legally seek them
out, possess them and take them at
our own will.
Obviously, that angers the drug
companies, who know all too well the
power of nature. That’s because the
only cures they control come from
nature (take, for example, antibiotics
like penicillin— it’s natural!). Well, big
pharma wants to take free access to
nature away. As a result, DSHEA con-
tinues to be repeatedly attacked by
corrupted politicians, lawsuits and leg-
islation driven by the pharmaceutical
industry (also known as “big phar-
ma”). I believe that big pharma wants
to destroy DSHEA because it’s a direct
competitive threat to their strangle-
hold on health care. That’s why they
want to control it and that’s why they
lobby so hard against DSHEA.
So, in my opinion, big pharma
used the ephedra controversy as the
dagger to try and kill DSHEA. They
worked in cahoots with federal gov-
ernment agencies, bought-off con-
gressman, greedy personal injury
attorneys and private interest groups.
On the surface, they held forth this
www.musculardevelopment.com
By Carlon M. Colker, MD, FACN
screwy premise that the public needed
to be protected from herbal products
containing ephedra. They got it
banned. Ironically, ephedrine is now
tightly controlled by big pharma and
only available with a prescription. But
in retrospect, the real motivation was
a different end game— that of using
the ephedra argument to show weak-
nesses in DSHEA and hopefully get it
overturned. While successful in their
attack on ephedra, they failed in their
true prime directive of taking down
DSHEA. So in effect, they were trying
to paint ephedra as the monster and
DSHEA as an inadequate knight in
shining armor unable to save us.
Ironically, if ephedra were not banned
under DSHEA, they would then be
able to attack DSHEA and try and get it
overturned. But it unexpectedly didn’t
happen. Ephedra got banned and
DSHEA survived.
Big pharma found out that it’s a
great deal harder than they thought to
undo a law here in America. This is
especially true when you look at the
fact that due to massive public need
for better answers, alternative
approaches to traditional medical care
have now completely encroached on
the big pharma monopoly. Disciplines
like herbology, Traditional Chinese
Medicine (TCM), homeopathy and
naturopathy can no longer be dis-
missed as nothing more than the
wacky pursuits of some fringe hippies.
They are all protected by DSHEA.
Even drugstores themselves have
February 2009
ExtremeMuscle Enhancement
aisles designated to dietary supple-
ments. Due in a large part to a freer
flow of global information in the
Internet age, the shroud of big pharma
has been lifted. People the world over
are grasping for more information and
alternatives to resigning themselves to
ingesting synthetic lifetime drugs.
People are realizing that there are bet-
ter options as opposed to just the
drugs big pharma wants to exclusively
put in our faces.
Though they continue to wage a
war against DSHEA, big pharma has
adopted a new strategy of trumping
DSHEA through international regula-
tions. By way of something called
“Codex,” they hope to make new laws
that supersede DSHEA and, in effect,
render it powerless.
The title “Codex” is short for
“Codex Alimentarius” and Latin for
“food and nutrition code.“ Codex is a
policy originally founded back in 1962
by the United Nations with the pur-
pose of establishing international free
trade standards for the world to fol-
low. It was accepted and jointly
administered by the World Health
Organization (WHO) and the Food and
Agriculture Organization (FAO) under
the guise of protecting public safety by
“standardizing” the way food, nutri-
ents, vitamins and botanicals are
made available to consumers. Now
these groups (the WHO and the FAO)
get together for meetings in which
they set these standards.
The problem is that what may have
originally started many years ago with
some good intention has been cor-
rupted. Codex standards have now
become heavily influenced by multina-
tional corporate special interest
groups, which include the pharmaceu-
tical industry, who sit on national com-
mittees and send delegates to their
meetings. As a result of this heavy
influence of corruption, decisions are
made that protect the business end of
corporate interests at the cost of
human health. Codex recommenda-
tions are then put in motion by vari-
ous means, ending up as acts or
amendments that are then passed into
law by governments.
This is going on right now right
under our noses in such an insidious
way that it virtually circumvents any
380 MD
public debate. That’s right…right here
in America, by way of our own FDA,
Codex is creeping up on us to control
our access to nature. Codex deci-
sions have the potential to globally
influence our environment, along
with every single bite of food and
every swallow of drink we put in our
bodies. If any nation neglects to fol-
low these guidelines, they can be
found guilty of setting up “trade bar-
riers.” That’s when the almighty World
Trade Organization (WTO) gets
involved and assesses crippling
financial penalties. Understand that
the WTO is the global commercial
police force ensuring countries pur-
chase from certain “corporations,” all
in the name of “lowering trade barri-
ers.” With that kind of power, the
forces of the private interest groups
are working at a breakneck pace to
get the WTO to grant Codex the
unique position as the one and only
international food code that all coun-
tries, including the USA, must follow.
This entire “flimflam” operation is
regarded by a number of experts and
not just me, as a means for big phar-
ma to eventually make all supple-
ments available by prescription only.
You see, big pharma’s fiscal ideal is
to keep you alive with your disease
in a chronic state, necessitating the
drugs they provide and convince you
that you need the rest of your life.
The last thing they want you to do is
to find a cure, and most certainly not
a natural cure they don’t control!
Since cashing in on chronic disease
is the main source of big pharma’s
wealth, the last thing they want is for
anyone to get hold of a cure from
nature or even something as seem-
ingly benign as a natural preven-
tion…Are you beginning to get it?
Now to better understand big
pharma’s role in all this, let’s take a
step back and look at the state of
things in America. With the FDA not
allowing anyone to say that a natural
substance sold as a dietary supple-
ment can cure or treat your disease,
clearly the pharmaceutical industry
has our government protecting their
interests. According to the FDA, only
a drug that they’ve been PAID by big
pharma to approve can be said to
cure or treat your disease. As soon
www.musculardevelopment.com
as you say that something natural
can cure something, you’re basically
committing a crime!
If we don’t stop them, here are just
a few examples of the kind of new
laws put forth through Codex by three
major pharmaceutical companies
which, if they have it their way, we’ll
all be subjected to:
1. No herb, vitamin, mineral, or nat-
ural agent will be permitted to be
freely sold for any therapeutic reason
whatsoever.
2. Consumer access to dietary sup-
plements will be limited to no more
than the existing RDA. [Considered
obsolete by most experts, the RDA is
nothing more than the bare minimum
of a vitamin or mineral required to
prevent a deficiency disease, and cer-
tainly not the amount needed to maxi-
mize health].
3. Dietary supplements without an
RDA, which include the vast majority
of dietary supplements on the market
today, will be classified as drugs. [That
means that popular substances like
omega-3 fatty acids, glucosamine,
bioflavonoids, and coenzyme Q10 will
all require a doctor’s prescription to
obtain].
Sound bad? Now do you under-
stand how in America our free access
to nature and our legal rights under
DSHEA are being threatened by
Codex and the devious forces behind
it? If you want to hear how bad things
are going to get if we don’t put a stop
to it, just listen to what’s gone on in
several European countries, Canada
and other nations where Codex poli-
cies rule. In these places, dietary sup-
plements are even more restricted
than drugs. Natural remedies are
either not available, or available only
by prescription, and at a huge addi-
tional cost. People who want to turn
to herbal remedies for a potential
cure or treatment or simply take a
particular vitamin to enhance their
state of being must resort to the black
market! Now can you imagine being
arrested and put in jail for buying
something natural known for its ther-
apeutic and health-promoting effects?
Imagine you want something sim-
ple like aloe vera to help heal, echi-
February 2009
 ExtremeMuscle
Enhancement
nacea to get past a cold, gingko to
help you with memory, or creatine
for a good workout. Well now imag-
ine being locked up like some kind of
heroin addict or crackhead, just
because you’re forced to procure
them on the street! Sound crazy?
Sound like science fiction? Well, I
wish it were.
But it’s all true, because it all boils
down to the money. Big pharma
knows that the more natural health
products people use, the fewer drugs
they buy. It’s for reasons like this that
they fear nature and want to control
our access to it. Big pharma is now
using Codex as a vehicle to protect
profits that would otherwise be lost
to some form of non-pharmaceutical
integrative health care.
Some action groups are even
accusing Codex of adopting a so-
called “Napoleonic” approach bereft
of Common Law; in other words, by
this definition, anything under Codex
that isn’t explicitly permitted would
mean it’s strictly forbidden. This is in
sharp contrast to Common Law con-
siderations where we hold that any-
thing not explicitly forbidden must be
permitted. Again, it’s the difference
between freedom verses no freedom.
As a result, if we don’t act, we can
expect that therapeutic grade vita-
mins, minerals and herbs will be
eliminated from the free marketplace,
with only a select few available with
a prescription and strictly controlled
by big pharma. The bottom line is
that we as Americans must not
ignore what’s going on. If we do, and
heaven forbid Codex is fully imple-
mented in the U.S., even a civil
rights-size demonstration won’t get it
reversed. In fact, since Codex is a
global edict with punitive world trade
sanctions built in, once adopted it will
be irreversible. DSHEA will be a thing
of the past. DSHEA will be trumped
by Codex, and all the petitions, calls
to congressmen, letters to senators,
and marches on Washington won’t
make a bit of difference.
The scariest thing is how slow and
creepy this robbing of our freedom is
taking place. The well-financed perpe-
trator is sneaking up on us at a
painstakingly calculated and predeter-
382 MD www.musculardevelopment.com
mined pace with the idea being that
shrouded in darkness, we just wake
up one morning and our free access
to nature is gone and we’re helpless
to do anything to change it back.
Big pharma is powerful, and
they’ve grown rich on our backs and
as a result of our own government
selling us out. They’ve spent billions
of dollars promoting their own inter-
ests and paying off members of con-
gress with things like generous lob-
bying donations and creating
lucrative jobs for them after they
retire from Congress. Big pharma’s
paid lackeys litter Congress. They act
like they’re representing the people
and benevolently working for the
government, while accepting huge
campaign support from big pharma
to basically throw public trust under
the bus in deference to big pharma’s
interests and their own personal
greed.
And now it comes down to the
mugger— their new foil called
Codex. One of the most profound
quotes I repeatedly refer to on the
subject of the government influenc-
ing our health reads: “If the people
let government decide what foods
they eat and medicines they take,
their bodies will soon be in a sorry
state.” It’s a perfect and amazingly
prophetic quote. What’s even more
astonishing is that
it was said by
Thomas Jefferson
back in the
1700s!!! What
Jefferson said
back then not only
has withstood the
test of time, but
holds more truth
today than at any
other time in
recorded human
history!
Stay tuned,
gang. You just know I’m
going to be part of this fight, and it’s
going to get ugly…
Dr. Colker’s book, Extreme Muscle
Enhancement: Bodybuilding’s Most
Powerful Techniques, is available by
calling 1-800-310-1555 or ordering the
book on-line at www.prosource.net.
February 2009
 Busted! By Rick Collins, JD

LegalQ&A

Gateway to Gear?
I read that a new study is being conducted to prove guys who work out infrequently or not at all. Few if any
that whey protein and creatine are the gateways to muscleheads are training once or twice weekly when they
steroids. Are they serious? first dabble in juice. Frequent workouts likely precede the
abuse of steroids in virtually every single case!
Absolutely.The two-year study will investigate whether So, in the spirit of maximizing our campaign to save the
“legal performance-enhancing substances” such as whey children, let’s take it to the next level…why not ban anyone
protein and creatine might be a “gateway” leading to the under the age of 21 from setting foot in a weight room?
abuse of anabolic steroids.Tonya Dodge, assistant psychology Why not limit workout frequency for adults to no more than
professor at Skidmore College, has won a $385,000 grant to three times weekly? And why not enforce strict limits on
survey male college students to see what they use, how risky poundages? After all, the guys who never attempt anything
they perceive the supplements to be, and how easy they are heavier than the pink plastic dumbbells virtually never try
to get.The study follows research by Dodge which found that steroids. It’s almost exclusively the guys who are seduced
between 15 and 20 percent of college guys say they’re cur- by the rep-rattle of Olympic plates on the flat bench who
rently taking sports nutrition dietary supplements. A newspa- thereafter dip their toes into the dark waters of bodybuild-
per that picked up the story led off by asking whether whey ing pharmacology. So, why not ban all Olympic plates and
protein and creatine are as “harmless” as they appear. bars and any dumbbells heavier than 30 pounds? Better
The “Gateway Hypothesis” theorizes that drug use pro- yet, why not close the gyms and ban working out entirely?!
gresses from one class of drugs to the next. According to the Ridiculous? Sure it is, but so is the source of the moolah
hypothesis, the use of “lower stage, legal drugs” (including, to fund this survey: our tax dollars. That’s right, the National
for Dodge, “drugs” like dietary supplements) is a risk factor Institutes of Health (National Institute on Drug Abuse)— a
for illegal drug abuse. A finding that supplement users are federal agency that gets its money from you and me— has
more likely to abuse steroids than nonsupplement users decided to pony up a chunk of our precious coin to investi-
would render supplement use a “risk factor” for steroid gate the subject. Hmmm, with due respect to the Skidmore
abuse. What then? Aside from fatter grants for follow-up stud- psychologist, my colleagues and I conducted the largest
ies, don’t be surprised if we see new prevention and interven- and most comprehensive survey of nonmedical steroid use
tion programs and maybe even Capitol Hill hearings seeking in history (www.jissn.com/content/4/1/12) without asking for
new anti-supplement legislation, all to “save the children.” or receiving a single dime of federal tax dollars.
But would such a finding really be a surprise?The survey Keeping kids away from steroid abuse and other illegal
design will certainly “prove” her hypothesis, confirming that drugs is a goal we should all support. But just because two
the majority of steroid users first used legal dietary supple- associated things occur in a certain order doesn’t prove one
ments (they probably also consumed a high-protein diet— causes the other. And spending limited federal money to
another “risk factor”). However, more significantly by far, the prove something that seems both obvious and meaning-
ILLUSTRATION BY LYMAN DALLY

majority of supplement users do not progress to taking illegal less isn’t helping. We can and should do better. n
steroids.They never go beyond creatine and whey.
Isn’t working out an even stronger predictive risk factor for Rick Collins, JD, CSCS [www.rickcollins.com] is the
steroid use, since I’d wager that over 95 percent of juice mon- lawyer that members of the bodybuilding community and
sters started out with what seemed like a “harmless” little nutritional supplement industry turn to when they need
weight training session in a school gym or local health club? legal help or representation. [© Rick Collins, 2008. All rights
And isn’t the frequency of working out a risk factor for steroid reserved. For informational purposes only, not to be con-
abuse? Guys who work out a lot are more likely to juice than strued as legal or medical advice.]

384 MD www.musculardevelopment.com February 2009

 VICTOR MARTINEZ

THE TRUE VICTOR By Victor Martinez

How many different pressing movements

should I do for chest in a workout? Some guys
seem to only do two, while others will do as on a flat bench. You can also do either decline presses
many as four or five. What’s a good routine for with a bar or dumbbells after that, or weighted dips with
someone who has been training about four years your torso tipped forward to focus on the chest and not
and still needs a lot more mass in the pecs? the tri’s. Finish up with incline or flat dumbbell flyes.
If you want a lot more thickness to your chest, noth- Flex your chest hard between sets and stretch it out
ing is going to beat barbell and dumbbell presses. As nicely when the workout is over. Also think about doing
to how many you should do, it’s a matter of personal cross-bench dumbbell pullovers. This is an old-school
preference. These days I like to do an incline barbell trick for stretching the pecs and opening up the ribcage
press, a dumbbell press either on the flat or incline to allow for more growth. All that should put you on
bench, and a machine press, but that’s now how I your way to a bigger chest. Here are those routines
trained for most of my career. I had a partial pec tear again:
two years ago while doing the flat barbell bench press,
and it’s been out of my routine ever since. But if I had Chest Routine A
to say there was one exercise that gave me the most Flat Barbell Bench Presses 4 x 8-12
overall mass in my chest, that would be the one. Incline Dumbbell Presses 4 x 8-12
Unless you have some serious injury that prevents you Decline Barbell Presses 4 x 8-12
PHOTOGRAPHY BY PER BERNAL

from benching, you should do it first and work hard on Incline Dumbbell Flyes 4 x 8-12
it for about 4 work sets of 8-12 reps (after warming up
well, of course). Chest Routine B
Every second or third workout, start with the incline Incline Barbell Presses 4 x 8-12
barbell instead. If you do flat bench with a bar, do your Flat Dumbbell Presses 4 x 8-12
inclines with dumbbells. And if you start the workout Weighted Dips 4 x 8-12
on incline barbell presses, do your dumbbell presses Flat Dumbbell Flyes 4 x 8-12

394 MD www.musculardevelopment.com February 2009

On The Road In October
I am really racking up the frequent flyer miles toward the end
of this year! I started off October locally at the Victor Martinez
Perth Amboy Classic in Jersey, but every other weekend I was
traveling. Right after that show I headed to Florida to chill for a
couple days and make an appearance, then I posed at the
Maryland State/East Coast Classic along with Phil Heath. Phil
looked pretty good, but if he thinks he’s winning the Olympia
next year instead of me, his brain must be dizzy from all that
thin air up in Colorado where he’s from. The next weekend I
was in Mexico City for a big contest and trade show
called the Coloso Classic. The fans there love the
fact that I speak Spanish fluently and can con-
verse with them in their own native language. I
wrapped up the month out in Illinois for the
Continental Classic, but all this was just a
warm-up for my big trip to Europe in mid-
November (leaving for that shortly as I
write this). I will give you the report on
that next time and tell you some stories— if
they’re fit for print, that is!

Grand Opening Of My Muscle

Maker Grill— Don’t Miss It!
Sometime most likely in the middle of January, I
will be opening up my Muscle Maker Grill restaurant in
Edgewater, New Jersey. Since I didn’t have the exact
date nailed down by the time I had to turn this column
in, please go to www.musclemakergrill.com for more
information. I already talked to Dave Palumbo and MD
TV will be on the scene covering it all for you guys.
Not only will we have a lot of local bodybuilding
and fitness celebrities on hand, but I have some
friends that play for the New York Yankees and
Giants that will be stopping by too. You don’t
want to miss it. And the food is gonna be just
what you guys love— great-tasting dishes that
are perfectly tailored to those of us who train
hard and want to look and feel our best.
Bring your appetites and your cameras,
because it’s going to be great.

Speaking Of Starving. . .
Some bodybuilders talk about being
hungry to win a show, but let me tell you—
none of them got nothin’ on me when it
comes to the Arnold Classic coming up! I
almost feel bad for the other guys who
will be up there trying to win, because
I plan to train so hard and diet so
strictly that there will be no chance
anyone except me has his hand raised
up at the end of the night by Arnold
himself. I missed a whole year, people—
and a year in the career of a pro body-
builder is like seven years in the
career of a regular person. That
title is mine, and then it all shifts
to my attack on the Mr. Olympia.
But as they say, one thing at a
time.

February 2009 www.musculardevelopment.com MD 395

 Victor Martinez—
The True Victor

3 Things Beginners Should Not

Waste Their Time On:
Machines And Cables For Back
Stay away from this part of your gym on back day! Nothing is going to give
you more width and thickness than the raw basics: chin-ups, deadlifts, barbell
rows and dumbbell rows. Work them hard and your back will grow, period.

Pec Decks And Cable Crossovers

Just do presses and dips for your chest until you have some good thickness,
at which point you can start doing dumbbell flyes. Leave that other shit alone
until you are more advanced, maybe about two years of training under your belt.

Leg Extensions
For big quads, do deep squats and add in some heavy leg presses every once
in a while. You don’t need to worry about isolating your quads or trying to get
more separation until you actually have the size there in the first place.

Vic, what do you know about EPO? A few guys at my gym are using
it and they say they are getting great pumps but the shit is expensive.
Plus, I thought it was for bike racers, not bodybuilders.
EPO is a powerful hormone called erythropoietin, which stimulates the pro-
duction of red blood cells and increases blood volume. Yes, synthetic EPO is
being used by athletes in events like the Tour de France. It was first popularized
by endurance athletes because the increase in red blood cells increases oxygen-
carrying capacity. Bodybuilders are using EPO because of its blood-volumizing
effects which also plays a critical role in muscle building and recovery through
increased nutrient transport to muscle tissue. The most noticeable effect of EPO
is the amazing full pumps you get during your workouts. I have been using
MHP’s Dark Rage, which has a patent-pending EPO Technology and the pumps
are incredible. Rather than spend thousands on synthetic EPO, I recommend you
try Dark Rage. For more information on Dark Rage you can go to
www.getMHP.com. I feel it’s by far the best pre-workout formula out there.
Got a question for Victor? E-mail it to him at editor@musculardevelopment.com and you
could see it answered right here in MD!

396 MD www.musculardevelopment.com February 2009

 BRANCH WARREN—THE TEXAS TITAN

MASSwithCLASS By Branch Warren

Training…Not Quite
The Same Yet, But Close
My strength is getting back to normal, or at least
close. But the weird thing is that there are some exer-
cises I can go heavy on again, and others that Trish
could beat me at right now. I did 315 on the barbell
incline press for 15 reps the other day, and I can also do
my trademark dips with the chains. Compound move-
ments are no problem. But any type of extension move-
ment for the triceps is still painful and I have to be very
careful. I was doing one-arm extensions on the cable
with 20 pounds the other day…pathetic! I was getting
frustrated about the whole situation until I talked to
Metroflex Gym owner Brian Dobson, one of my very
best friends and always the voice of reason. Brian
reminded me that up onstage, all that matters is what
you look like. Nobody knows how much weight you can
or can’t lift. So who cares? I am switching up my train-
ing to feature more volume and possibly higher reps
instead of just banging the heaviest iron possible. This
was my third muscle tear in seven years! Even though
this last tear didn’t happen while training, I still need to
be careful. I can’t miss any more training time or con-
tests. Pro bodybuilding careers, like most professional
athletic careers, are limited to a certain amount of time.
I still have a few good years left in me, but there is no
time to waste sitting around injured while everyone
else is out there making bank!

PHOTOGRAPHY BY PER BERNAL

402 MD www.musculardevelopment.com February 2009

Boar Hunting, Not Just A Man’s Sport!
A couple weeks back, I took my wife on her first boar
hunt. It was me, Brian Dobson and my good friend,
Anthony, who just retired from playing for the Cincinnati
Bengals. This type of hunting involves running up and
down some very rough terrain, hills and mountains, and
you have to be in pretty good physical condition to even
think about it. Wouldn’t you know it; Trish was running
circles around the rest of us, because she is in phenome-
nal cardiovascular shape. I remember when Dave
Palumbo and Bill Comstock came out here to tag along on
a hunt for MD TV. Dave was trailing behind and having a
hard time keeping up with us, and I was genuinely wor-
ried poor Bill was going to keel over. Boar hunting is no
joke. On this last hunt, all we could find was a little 20-
pound runt that we normally wouldn’t have even went
after. Oh well, you can’t nab Hogzilla every time.

Great News: My Arm

Is As Good As New!
Just 11 weeks after having surgery to reattach my
triceps tendon, I am happy to report that I have suc-
cessfully regained all the previous mass in that arm.
Trish took out the measuring tape yesterday to con-
firm the fact, and I couldn’t help but smile when she
announced the result: 21 inches.

February 2009 www.musculardevelopment.com MD 403

BRANCH WARREN—THE TEXAS TITAN
I am currently recovering from my right biceps
tendon being reattached, so it’s “legs only” for a
few months, which isn’t a bad thing because I need
to bring them up some, anyway. Just wondering:
how can I get the most out of my extra training
time? Should I hit legs twice a week, three times,
split hams and calves? I would love some advice
from the man with the best wheels around.
My advice would be to go ahead and train your legs
twice a week, with different exercises. You don’t need to
split up hams and quads, but you could give them equal
treatment by doing hams first on one of those two days.
You should also continue to train your good arm and every-
thing else you can manage to do with that arm, like one-
arm presses, flyes, rows and lateral raises. It sounds dumb
to do that while the other arm is doing nothing, but I can
tell you from experience that this will actually prevent your
other biceps, and that whole side of your body, from atro-
phying as much. There is a “spillover” effect from training
that benefits even the untrained areas. Whether this has to
do with the growth hormone release of training in general
or what, I can’t say. I’m not a scientist. I just know that it
does work, somehow.
I have read that you usually have a steak and a potato
after training, but first comes a shake. How much time to
you give between consuming your post-workout shake and
eating that meal? Also, are you drinking just whey or some-
thing with carbs (i.e, meal replacement)? I am guessing that
the thought is to get the fast-acting protein into your sys-
tem; immediately following the meal I drink my shake while
I am driving home from the gym, which is just a few min-
utes after the workout is over, if that. I don’t hang around
and socialize. It’s get in, train, get out. It’s straight whey pro-
tein if I’m precontest, or else it’s whey and some carbs if it’s
off-season. It only takes about 30 minutes between the time
I finish that shake and the time I start eating my meal.
Either Trish will already have the meal ready for me, or I can
grill up a steak and nuke a potato pretty fast.

Trish Is Coming Skull-Crushers— Not Absolutely

To Your Living Room!
Some great news: Warner Brothers and
Mark Wahlberg are producing a new reality
show about professional fitness and figure
competitors, and my wife Trish was select-
ed to be on it! They had interviewed about
20 women at the Olympia Weekend, and
we didn’t get our hopes up. There have
been times before when either she wasn’t
picked, or the project ended up going
nowhere. But this one is a definite go.
Apparently, it was the brainchild of Jane
Awad, who sold Warner Brothers on the
idea. She’ll be on the show along with Trish,
Alicia Marie and Elaine Goodlad. I think
there will be one other woman, too. So cam-
era crews will be coming out here to follow
Trish around as she prepares for the Figure
International at the Arnold Classic. I will be
getting ready for the Arnold at the same
time, so it ought to be pretty interesting.
Necessary For Great Triceps
If you ask me which exercise probably puts the most wear and tear
on the triceps tendon and is ultimately a factor in many triceps tears, I
would have to say heavy skull-crushers. It’s an exercise I did and was
really strong at for many years, but I am also pretty sure it played a role
in what happened to my triceps over the summer. My best advice would
be to always warm-up completely before doing skull-crushers. I would
do at least 3 sets of high reps on something like the rope cable push-
down to get the whole area nicely warmed up first. And if you already
have elbow pain that you suspect might be an inflamed tendon, don’t
feel you absolutely have to do them. Weighted dips, close-grip bench
presses and heavy cable pushdowns in good form can all build plenty of
mass and thickness in your horseshoes. One thing I have to add is that if
you do include skull-crushers in your routine, keep the form strict and
don’t bounce out of the bottom position to heave up more weight. That
puts enormous strain on the tendons and is a fast way to wreck your
elbows.
November Appearances
This month is pretty busy for me. As I turn in this column, I am
headed up to New Brunswick in Canada to guest pose, then I go back
to Canada next weekend for MuscleTech to open up a new health
food store in Vancouver. But the weekend of the Nationals is the one I
am really looking forward to, as Trish and I head off to Hawaii for the
Paradise Cup. I have been out to Hawaii once or twice a year for the
last five years, and it’s probably my favorite place in the world. I don’t
know anywhere else where you can truly relax the way you can on
the beach in Hawaii. After the last Arnold, we spent over a week
there and I did nothing but lie out, eat and drink. Just what the doctor
ordered after a grueling contest prep. Guy Leong, the promoter of the
Paradise Cup, is a great guy who is always a perfect host, and we’ve
actually been to Hawaii so many times now that we have real friends
there. And just to remind all you guys and gals in the Southwest,
mark your calendars for July 11th in Houston, Texas for the 2009
Branch Warren Classic. Visit www.metroflexgymproductions.com for
more info and I will talk to y’all next time. 
Got a question for Branch? E-mail it to him at editor@musculardevelopment.com
and you could see it answered right here in MD!

404 MD www.musculardevelopment.com February 2009

 LEE PRIEST

Confirmed! By Lee Priest

President Obama: A
True Victory For
African-Americans
Being out of the country, I can’t
say that the results of the presiden-
tial election affected me at all. But I
just hope now that having a black
president will stop African-
Americans from saying, “Poor us,
the white man held us back; we
can’t succeed in this country of
white devils.” If a black man can
become president, then there is no
excuse for any African-American to
say he or she can’t do whatever it is
they set their mind to. Of course
racism and prejudice still exist, but
the fact that a country that is still
predominantly white elected a black
man should tell you that color is not
the huge issue that it used to be.

My Racing Days Are

NOT Over!
Car racing is my other love
after bodybuilding, and I am
coming back to that after a long
break. This November, I am
going to Las Vegas to race. It
would be a lot more convenient
to race here in Australia, of
Sorry Yankees, This One Is For Oz course. Luckily, I recently met a
I have had some people talking to me and trying to convince me to make guy here named Berend who
the 2009 Arnold Classic my comeback show. I know the Arnold is a huge con- offered me the use of his wing-
test and a lot of my American fans will be there. But I told Tony Doherty that less sprint car in Perth next year.
his show here in Australia was the last IFBB contest I did, so it will also be the I will definitely be taking him up
first IFBB show I do now that I have been reinstated in good standing. on that offer. His website is
Australia is my home, so the good Aussies here will get to be the ones to see berendkaaks.com I would still
my return to the stage. There is nothing like a good home crowd to welcome require sponsorship, so any nice
you back properly. So to my fans who wanted to see me at the Arnold, my people who would be interested,
apologies. This one’s got to be for my fans over here. please feel free to get in touch!

The Celibacy Is Over!

After the longest “dry spell” of my adult life, I am happy to announce that I
am finally fucking again! Notice that I didn’t say “dating.” I still don’t have any
interest in getting into another relationship right now, but luckily there are
some women out there who are simply looking for some great sex with no
PHOTOGRAPHY BY PER BERNAL

strings attached. That reminds me, I want to state for the record that I do not
have and never had a MySpace page. There have been losers on there saying
they are me, but these are all impostors— not the true Priest! One website I
did visit at times was www.fitnesssingles.com. That’s a good site where you
can meet nice, in-shape people who want to chat, flirt, fuck, suck, whatever.
Let’s just say that several memorable encounters I had began on that particular
site. You might be surprised at who actually posts on there…more than a few
women whose names you would recognize.

406 MD www.musculardevelopment.com February 2009

My Gym Sucks Ass
Well, I am still paying for my gym
membership. And this gym is starting
to get on my nerves in other ways,
too. It’s so crowded you can barely get
on the equipment you need, and
there’s nowhere near enough parking.
I don’t know what they were thinking
when they built the gym and the
parking lot…that most members
would walk, take the bus, or get
dropped off by limousine? All I know
is that if you go at peak hours, good
luck to you. But as we speak, a place
called Beach House Fitness here in
Rutherford had just offered me a free
February 2009 www.musculardevelopment.com
membership; check it out at
www.bhfc.com.au. By the time you
read this, it could very well be my
new training headquarters.
Tattoo Update
It’s been a while since I had any
new ink, with the exception of having
my face tattoo filled back in after par-
tially removing it to please an ex-girl-
friend. Now that I’ve had that done, I
am thinking about getting a tribal pat-
tern to join the face tattoo to the one
on that side of my neck. I will let you
know if I get it done and you’ll see the
pictures here if I do.
MD 407
LEE PRIEST—Confirmed!

No Longer Training By My
Lonesome
I usually find good training partners pretty
quickly wherever I go. Right now I am working out
with Richie Martin, Al and another Lee sometimes
works out with us, too. Once in a while someone
will e-mail me to say they are in the area and
want to catch a workout. I let them join in, too,
being a man of the people and all. I don’t need to
work out with someone who is necessarily as big
or strong as me. It’s more important that they
show up on time, know how to give a good spot
and follow along with what I am doing in the
workout.

Staying In Shape—
Within Reason
Even though Australia has much better food
and a better selection than the USA, I am not let-
ting myself get too out of shape. I am right around
250 pounds now, but I can still see my abs, believe
it or not. I am a bit bloated-looking, but that’s real-
ly just a lot of water retention. When the time
comes to get in shape, I will do what I need to do.

Family Matters
Now that I’m back home, I see all of my family
on a regular basis. I see my mother just about every
day because I have actually been getting in a lot of
my workouts at her house lately. I have a big selec-
tion of Powertec equipment there thanks to Sam
from Sam’s Fitness. (www.samsfitness.com.au) This
is the same line of equipment I had back in my very
cool home gym back in Lancaster, CA when Cathy
and I had the house there. I would highly recom-
mend Powertec equipment to anybody looking to
stock a home gym.

Let It Go, Jay; Just Let It Go!

Jay Cutler is already talking all about how he is
coming back better than ever next year to get his
title back, he’ll bring a whole new package, blah,
blah, blah. Let me take this opportunity to address
him directly. Come on, Jay…do the right thing and
retire. You won the Mr. Olympia twice, and you
have three Arnold Classic titles. You have nothing
else to prove. You’re not going to win eight
Olympias like Haney or Ronnie, or even six like
Dorian. You had a great run and accomplished a
lot, so why not just move on now? All I see hap-
pening if you continue competing is that you will
slide backward. Fourth place, sixth place, etc. Your
body has had enough. But it’s up to you. If I were
in your shoes, I would stop competing and just
train for the fun of it while pursuing other things.
I’d like to be remembered as a great champion, not
someone hanging on to past glories and struggling
to get back to where I used to be.

408 MD www.musculardevelopment.com February 2009

LEE PRIEST—Confirmed!
Normal Question Of The
Month!
(I have to answer one occasionally)
Many times, I have read about
how injured pros are able to keep
training the area in question by
using lighter weights, yet making
them feel heavier by slowing the
rep down and emphasizing the
squeeze at the end of each rep. If
in fact this is an effective way to
train, why can’t we just lift light
weights all the time and grow?
Personally, I could give a shit
whether I am curling a 20-pound
dumbbell or a 100-pounder, as
long as my biceps are big, you
know what I mean?
I suppose some real studies would
have to be done to see if this would
work in the long term, but I think that
with a lot of focus and a strong
mind/muscle connection, you proba-
bly could get similar results by using
lighter weights and making your reps
very strict and slow. Keep the muscle
under tension for the entire duration
of the set, and it has to be stimulated. I
wouldn’t go super light, though,
because I doubt that would be enough
to achieve any growth results. But for
a guy who is able to curl 100-pound
dumbbells in reasonably good form—
and there really aren’t many guys out
there besides me who can do this—
you can probably get good results by
using a pair of 60s and doing your
reps a lot slower and with more
emphasis on the squeeze. I have had
to do this recently with my own back
and biceps training, and I do find that
the muscle responds pretty well. I still
think you should add in heavier
weights and a more typical rep speed
every now and then, or else the mus-
cles would simply get used to the
other way of training and hit a point of
stagnation.
Stupid Question
Of The Month!
For the past couple years, I
keep hearing about all these huge
busts the federal government has
been making on steroid dealers
and underground labs. They make
it sound like the Feds have practi-
cally shut down the whole juice
trade. But lo and behold, it seems
410 MD
there are just as many juiced-up
bodybuilders as ever, if not more.
So what I would like to know is
where the hell are these guys all
getting their steroids from? As a
pro, I thought you might have the
inside story and I know you’re not
afraid to talk about anything.
While I’m on the subject, are the
authorities in Australia as rabid
about going after steroids as they
are here in America? I know they
busted Sly Stallone trying to
sneak his GH in.
Here’s another example of the
media twisting the facts around to
make a story more scandalous. Sly
never tried to sneak anything into
Australia. Whatever drugs he was tak-
ing with him, he also had valid pre-
scriptions from his doctor for. When
you legitimately have low levels of
testosterone and/or growth hormone,
doctors can prescribe these to you as
hormone replacement therapy. And
considering the guy is over 60, it’s per-
fectly reasonable that his natural lev-
els are pretty low by now. I don’t know
if it was just a matter of the Australian
authorities being assholes and not rec-
ognizing a prescription from out of
their own country, or what. Maybe
they were still upset about some of
Stallone’s shittier movies, like “Stop!
Or My Mom Will Shoot” or
“Rhinestone.”
As for all the many more guys out
there juicing it up who don’t get their
stuff legally, what do you think? It’s all
about supply and demand. Every day
there are raids and arrests to stop pro-
www.musculardevelopment.com
ducers and dealers of drugs like
cocaine, heroin, methamphetamine,
etc. Yet the addicts keep getting their
drugs, don’t they? There is so much
money to be made selling
drugs…literally billions of dol-
lars…that whenever one dealer or
source gets shut down, another one
simply pops right back up to take its
place. The only way to really win a
“war on drugs” would be if nobody
wanted to use drugs anymore. How
likely do you think that is to happen?
As for the U.S. government’s
obsession with busting steroid dealers
and users, I think their attention is mis-
placed. Drinking kills many thousands
every year from liver disease and
drunk driving, and smoking wipes out
even more lives through lung cancer
and emphysema. But both those
drugs, and yes alcohol and nicotine
most certainly are drugs, are legal and
easily available at your corner store.
Drunk driving is the number one killer
of teenagers, yet I have yet to hear
about a kid popping a D-Bol tab and
wrapping his car around a tree with
three friends in the backseat. Many
times I have taken a shot of Deca or
Winny and driven around for hours
without so much as swerving once!
They try to go on about “’roid rage” as
well. Meanwhile, every weekend night
all over the world, people get into fist-
fights and even shoot and stab each
other after drunken arguments. Eighty
years ago, the U.S. government tried
to stop drinking when they passed
Prohibition. That didn’t last long.
People love to get drunk. So when
they couldn’t buy their booze at liquor
stores, they started making it them-
selves, and then the mob stepped in
to make it a huge black market busi-
ness. The same thing is happening
with steroids. As long as there are
people who want steroids and have
money to spend on them, there will be
other people who will find a way to
either make steroids or acquire them
from somewhere and sell them to
those who want them. I never took a
business class in my life, but even I
can understand that simple concept of
supply and demand. 
Got a question for Lee, preferably a
really stupid one? E-mail it to him at
editor@musculardevelopment.com and you
could see it answered right here in MD!
February 2009
 TELLING IT LIKE IT IS
ShawnRay
We have all been there before, kissing the curb after a serious leg workout,
hugging the toilet after training back or blacked out from the intense heat and
pace of the training. The question then becomes, what’s next?
F
or the serious bodybuilder
“The Wall” is something you
never actually see until you’re
breaking through it. It’s a mythical place
in our mind that someone says is there
but we don’t know where until we are
actually on top of it. You see, for a
beginner coming into the gym early in
the game, all we see are Walls.
Fascination takes over as we build the
Wall, site by site. Wow, look how much
he is benching! Dude, check out those
biceps! Hey, is he squatting a million
pounds? Everywhere the beginner
looks, he’s maxing out. Seeing stuff for
the first time, experiencing sensory
overload regarding weights he’s never
seen on a bar before, the bigger guys
dwarfing him with their shadows, hear-
ing noises reserved for the restroom
and screams of paranoia! Where in the
hell does a beginner go from here?
Simple, under the rack!
Hindsight has a way of making
things more “tolerable.” See, in the
beginning, not like in Genesis but like in
1983, when I was 17 years old and
beginning to feel hair on my chest bust-
ing through my tiny T-Shirt, I thought I’d
seen it all and could handle most any-
thing. Reality has a way of bringing
things into focus when you train with a
professional bodybuilder the first time
412 MD
By Shawn Ray
you really start training. In many cases,
things are relevant or proportionate
regarding how strong you are combined
with your training experience and
poundages lifted, but when you are a
punk kid who plays a high school foot-
ball star by day and a wannabe super-
Soon, the great
Walls I had built
for myself as a
beginner faded
into the distance,
becoming noth-
ing but a vague
memory of my
mental weakness
but still a
reminder of how
fragile we are as
humans.
star bodybuilder by night, things can get
twisted really quickly.
When starting to train seriously we
all go through it: “Let’s see how much I
can bench to find out how strong I am?”
Then we get under the bar with some
impressive weight on it and move it
about an inch before someone has to
do an upright row off our chest to save
our life! We quickly realize we are all on
a “learning curve” when we start out.
www.musculardevelopment.com
Some learn faster than others regarding
specific limitations and expectations but
nonetheless, we persevere and prosper,
while others crash and burn. So we
press on, albeit a tad slower, to find our
groove on squats, leg presses, incline
benches, deadlifts, bent-over rows and
the like until we get through the sore-
ness phase of basic training and begin
to get into a rhythm and routine.
Suddenly, we are reppin’ weight and
combining sets to a point where nobody
can tell us anything. We get a year or
two under our belt, show a hint of some
bulges under our shirt and of course we
ready for the world…bring ‘em on!
We travel from gym to gym looking
for a great workout from a stranger, to
show them how much we have dedicat-
ed to the game. We begin to search for
just the right mix of cockiness with hints
of weakness, so as to walk away victori-
ous from battle. I did this my entire
career. I trained at every gym imagin-
able within a 50-mile radius of my
house just to find new challenges. The
reality of bodybuilding and training is
there is always, and I mean always,
someone bigger, stronger or hungrier
than you. Just when you get to a point
where you know it all, accomplished all
and think you have it all, some dude
comes from nowhere and craps all over
what you thought was “perfect.”
We struggle day in and day out with
ways to increase our benches, squats
and presses, sometimes to no avail. We
February 2009
 Shawn Ray—Telling It Like It Is
train every which way but loose and we
cannot increase our strength,
poundages or gain the extra pound of
weight we have been dying to gain.
What to do? Is this the Wall? How will
we ever get over it or around it? It’s so
BIG! Barf!
That was me at 18 years old.
Everybody was bigger than me. None of
my poundages would increase and I
couldn’t gain a pound of muscle or
weight. I was peaked at 18 years young
and 180 pounds dripping wet. The Wall
was insurmountable for me to imagine
getting over to become the next Lee
Haney, Gaspari, Beckles, Christian,
Strydom, Robinson, Paris…oh my God,
I wanted to just quit! A voice in my head
and a training partner who was a pro
said, “Keep going. Get up, eat more,
train harder, don’t quit, your time will
come.” It was those words and thoughts
that took me to the next level. The belief
that time would pay dividends if I only
stayed the course.
In the beginning, we put “imaginary
Walls” in front of ourselves to justify not
having to push ourselves to the limits by
saying, “I’m just a beginner, I could
never look like that, they’re all on drugs,
he’s too big, etc.” I stopped thinking like
that after I had puked in front of my
training partners unwillingly, walked out
on workouts that I thought were too hard
for my age and refused to add more
weight to the bar, justifying it by saying,
“I don’t want to get hurt.”
The Wall was built by me, brick by
brick. In the beginning, I set the barriers
in front of me by making imaginary limi-
tations for myself so as to not train too
hard. I was trying to have it all but not
work too hard to get it. This Wall was
keeping me comfortable and injury free.
However, it was also inhibiting me from
becoming the best I could be. I had to
figure out a way through it because
going around it wasn’t an option. To be
the best, you have to beat the best and
what they are best at doing. It was
drilled into me during my workouts; the
only person I have to fear is myself. I
was afraid of what I could possibly
become! If it was meant for me to be Mr.
Olympia then there’s only one place to
go from there and that’s down, so I
might as well train to climb the Wall
instead of pretending it doesn’t exist.
414 MD
It was at this moment that I realized I
had nothing to be afraid of, nothing to
lose or prove except to myself that I
could climb the Wall and defeat my
fears. Set after set, rep after rep and
year after year, the Walls came tumbling
down. I pushed on in my training, harder
and harder each week, knowing the
small goals I was setting for myself were
being reached and the bigger goals
were well within my grasp. I’d compete
in a city contest and win, move on to a
county show and win, then a state show
and win. With each contest came down
one more brick, one more of my fears,
as confidence would reside in its place.
Training partner after training partner
would concede that my skills in the gym
were that of a young, hungry lion!
No guts, no glory, soon replaced
the question marks in my mind-set. I
went after the bar like a crazed animal
at times, and other times I went into
the gym as if I were a tactical surgeon
about to pick apart each exercise and
angle of every machine to ensure I left
no stone unturned in my quest to per-
fect my physique. I posed like an
artist, choreographing my routine for
the fans to admire and respect. My
diet was instinctive, as the mirror
would be my guide to remind me of
what I needed or should extract in my
pursuit to becoming ripped. This Wall
prohibited me from fully realizing that
the guys I had admired in the begin-
ning were nothing but mortal men who
traveled the same road I was on and
had to deal with the same issues and
insecurities I had. Soon they became
targets of my aggression in the gym,
imaginary enemies of war! I would
envision myself going at it with them
while engaged in a battle of squats,
deadlifts and biceps curls. One after
the other, they’d fall to the floor in
defeat as I stepped over them and
onto my next idol and next exercise.
The mind is a powerful tool indeed,
taking me places never thought possible
as my no-name training partners sud-
denly emerged as the pro idols I would
one day compete against. I’d call them
by the names of the established pros I
wanted to be like, then begin training in
the gym as if they were the real McCoy
trying to deny my right of passage into
the pro ranks. Psychologically for me, it
www.musculardevelopment.com
worked. For every John Doe I trained
with I mentally made them out to be top-
ranked pros I’d compete against in the
gym. Soon, the great Walls I had built
for myself as a beginner faded into the
distance, becoming nothing but a vague
memory of my mental weakness but still
a reminder of how fragile we are as
humans.
After receiving my pro card in 1987,
four short years out of high school, oth-
ers stood in amazement of my progress.
I wasn’t the biggest, strongest guy
they’d ever seen. What I had over most
of the other wannabe bodybuilders I
came up in the ranks with was confi-
dence. I mentally replaced my fears with
the belief that I could be what I imaged
myself to be if I truly believed it was
possible. Then I set my feet on the path
of dedication and took the toughest road
I could find in the form of my biggest
challengers. I trained with other pros
with like-minded interests and I ran with
them! Never again did I look at anything
as if it were “impossible.” I truly believed
that if I worked hard enough, long
enough at achieving something, why
shouldn’t I be able to achieve it? Walls
are meant to be climbed and broken
through; we build them for this very rea-
son, to see what’s on the other side of
them.
If you’re ever second-guessing that
something is simply too hard for you to
undertake for fear of failing, come back
here and reread the story again about
a small kid who in the face of being
closed in by Walls I built for myself,
overcame the doubts of my own abili-
ties by pressing forward, believing in
myself and challenging people bigger
and better than myself to become one
of the best! I’m nobody special, made
by love between two parents and nur-
tured in the gym by bodybuilders who
both believed in me and disbelieved in
me, leading me to a place called the
Mr. Olympia Weekend 13 years of my
professional career.
It is in the moments our self-doubt
that champions are made. Success
comes to those who work for it and are
not afraid of it. The Wall you hide behind
today could be the bricks you use to
pave the way to the Olympia Weekend
tomorrow! 
Shawn
February 2009
 BRANDEN RAY
Road tothe USAs
I just came off an amazing week-
end in Atlanta, but before I get into the
Nationals, I’m going to teach all my
fellow gym rats a new term created by
my training partner Dewan Cromer,
aka “Dbo.” This new term is “civilian”
and the meaning is slightly different
from Webster’s Dictionary definition.
Now we all know that we have to
share the gym with others no matter
how hardcore we wanna be. Most of
us aren’t fortunate enough to train in
gyms like Metroflex in Arlington, TX,
Wolf Gang’s in Richmond, VA,
or Strong & Shapely in
Rutherford, NJ. These are
hardcore gyms with experi-
enced lifters who have prop-
er gym etiquette. They may
scream and grunt while
training, but they always
re-rack their weights.
418 MD
“Civilians” at your local LA Fitness or
24-Hour Fitness never re-rack the 30-
pound dumbbells that they were using
for incline presses. A civilian will add
clips at the end of the Smith machine
when pushing through a grueling set
of squats with 135 pounds. Civilians
roll up their sleeves after hitting a set
of alternate curls with the little dumb-
bells that have their own rack... you
know, the 7.5-pound dumbbells that
are on the floor waiting for you to roll
over on.
Now, my fellow bodybuilders
have a term to describe these
people. Only a civilian will
approach you and ask, “What
are you on?” Yes, it irritates us,
but we have to learn to co-
exist. We cannot get upset
when we’re one week
out and they feel the
www.musculardevelopment.com
By Branden Ray
need to tell us that we look like crap.
We must not lose our cool. I’ve been
very fortunate to travel all over the
country this year and the civilians who
work for TSA never surprise me when
they say, “Sir, you cannot board with
those guns… blah blah blah.”
Now that you’ve learned a new
term, on to Atlanta. I would like to
congratulate all of the winners, specifi-
cally my friends, the ‘Monster of the
Midway’ Mike Liberatore, ‘Super’ Ed
Nunn, ‘Go Get ’Em’ Guy Cisternino,
stunning Sheila Bleck, and the beauti-
ful Elena Seiple. They are not just
incredible bodybuilders; they are
amazing people who I am fortunate
enough to know personally.
Mike Liberatore is a brilliant guy
with an incredibly dry sense of humor.
He puts a lot of focus into his posing
and has definitely made it an art form.
And speaking of posing, I asked Sheila
to help me out at the USAs. We didn’t
get around to it, but she’s a very hon-
est person and told me that the first
song that I chose SUCKED. Thank you,
Sheila. Sheila is the female version of
Kai Greene, able to display such
incredible flexibility and mobility
despite having a very muscular and
statuesque physique. Her presentation
is just incredible. She is a sweetheart,
but if you ask her a question she’s not
going to tell you what you want to
hear; she’ll tell you what you need to
hear!
Ed Nunn is so down to earth. He’s
like that friend who can sit on the
stoop (NYC version of a porch) and
shoot the breeze with you for hours,
with a glass of Kool-Aid. He’s very
humble and approachable. We met at
the USAs when we ended up sitting
next to each other at weigh-ins. Right
away we were laughing and joking
and not paying attention to the leg-
endary Steve Stone as he briefed us.
When Steve was done we looked at
PHOTO BY PER BERNAL
each other and asked, “What did he
say?” LOL!
Guy Cisternino winning his pro
card is excellent for this sport. He’s
very passionate about bodybuilding
and interacts with the fans all the time.
February 2009
BRANDEN RAY—Road tothe USAs
I respect that so much and always tell other
bodybuilders that this is the only way to not
just keep the sport alive, but to actually pro-
mote growth. Guy is going to have an incred-
ible pro career and I wish him the best. He,
along with friends Evan Centopani and PJ
Braun, will be around for a long time.
Now in 2006, Elena Seiple represented
the USA in the strongwoman competition
in Poland for six weeks in the Nationals!
When I’m six weeks out, I’m starting to for-
get how to tie my own shoelaces. She was
doing events like a 500-pound yoke walk,
250-pound farmer’s carry and she even lift-
ed a car! She is also an incredibly success-

ful businesswoman. Elena as a pro is going to assure that female

bodybuilders get the respect that they deserve! She is very competi-
tive and spunky; however, having grown up in a big family with six
siblings, she is also kind-hearted and selfless.
These bodybuilders allow me to be a fan of the sport. I get excited
whenever I see Sheila pose. No matter how much my arms grow,
Liberatore’s arms are just that much more ridiculous. Guy’s condition-
ing is definitely something for all bodybuilders to strive for. Ed Nunn
just makes you shake your head because of how tiny his waist is for
being over six feet. Despite her striking features, Elena’s back can def-
initely put most guys to shame. These new pros are going to make
this sport better than ever.

Training With The Pro Creator

Hany is not just a genius when it comes to contest dieting; he is
amazing when it comes to flat-out putting slabs of muscle on you in
the off-season. I’m a huge advocate of FST-7, but you cannot simplify
his training philosophy to just that. I have been introduced to new
movements and angles that really allow me to connect with the tar-
geted muscle. One exercise is partial lat-pulldowns.
I was introduced to this with my boy Whitney Reed, owner of Wolf
Gang’s Gym in Richmond, VA and also part of Team Rambod. With this
movement you do your normal set of lat-pulldowns in a rep range of
about 8-10 with a slightly wider than shoulder-width grip. Immediately
after this set, you sit upright and do partial reps by bringing the lat-
pulldown bar down to a point just above your head. Once you’re just
above your head, you pause for about 2-3 seconds, allowing your lats
to contract… the burning sensation you will feel is INTENSE! You do
this for a burnout. Just bang out as many reps as you can. Four sets
of this movement will have you ready to hang up the back workout,
but Hany cracks the whip and forces you to keep going. He’s a very
honest coach and is very blunt about telling you what to improve,
which you need if you want to make it to the next level. I’m excited
about getting back on stage and you better believe I will be bringing a
totally new package! 

420 MD www.musculardevelopment.com February 2009

 DENNIS WOLF— THE PEOPLE’S CHOICE

The Big Bad WOLF By Dennis Wolf

Hernia— The Foreshadow

People have been asking me when I first knew something was wrong down Who’s Afraid? Not
there. The very first thing I can remember was way back in 2005. When I was The Big Bad Wolf?
training for the IFBB World Amateur Championships, I noticed that my bellybut- Maybe some of you will
ton was starting to protrude a little bit. It seemed strange, but because there make fun of me for saying this,
was no pain at all, I ignored it. but I am scared about being
put under anesthesia and
Bring The Pain! sliced open. I know, such a big
It wasn’t until this year when I was about four months out from the Mr. strong guy and I am worried
Olympia that I began feeling pain. Any time I trained heavy, which was pretty about a pretty minor opera-
much every time I trained, there was a burning and bad pulling sensation in the tion, it’s silly. But I have never
area between my belly button and my groin. I got scared, of course, because then had any type of surgery in my
I had a pretty good idea it was a hernia. If the pain were really bad on one day, I life and I am pretty nervous.
would just train a little lighter so I didn’t put much pressure on the hernia. But I The doctor explained to me
didn’t want a doctor to tell me I had to stop training or that I needed surgery that everything should go per-
right away. The biggest and most important contest of my bodybuilding career fectly, but there is always a
was coming up and there was no way I was going to miss it. After the Olympia, I small chance you won’t wake
PHOTOGRAPHY BY PER BERNAL

finally saw my doctor and he confirmed what I suspected. My plan was to finish up, ever! There is also always
all my appearances, then get the operation in December. But in the last week of a possibility of infection with
October, the pain got much worse, and my bellybutton was popping out like a any surgery, too. I have my fin-
doorknob. I hated to cancel my appearances, because it’s my job and so many gers crossed that everything
people were looking forward to seeing me, but I simply couldn’t go on like that will be OK during and after
any longer. I scheduled the surgery for Monday, November 2, which is tomorrow. the operation.
I turned in my MD column a bit early, because I don’t think I will be feeling like
sitting up at a computer and typing for a while after that!

422 MD www.musculardevelopment.com February 2009

Downtime From Training— And Out Of The Arnold
Aside from training the week after the Olympia when I was in Australia, I
haven’t touched a weight since the big show. After the operation, I am going to
have a break of at least six weeks, which is a bit longer than I normally take. Last
year, I was back into heavy training right after New Year’s, but this time I will
probably just be starting very light workouts then. I have promised myself I
won’t be over-eager and hurt myself again, because I can’t miss any more time.
As it is, I am already very upset that I won’t be able to compete in the 2009
Arnold Classic. Arnold was the man who inspired me to become a bodybuilder in
the first place, and I have dreamed about competing in his contest and having
my hand help up in victory by him for years now. After making top five in the Mr.
Olympia two years in a row, the timing was right. And I also know that I could
have brought a package like the Olympia but much fuller, which would have
been very tough to beat. I just have to accept that it wasn’t meant to be, yet.

February 2009 www.musculardevelopment.com MD 423

Dennis Wolf— The People’s Choice
Do you do any cardio in your off-season? I am
scared my waist and stomach will become wider
with all of the calories I am eating.
I don’t do any cardio in the off-season, but that’s just
me. I have a pretty fast metabolism and stay naturally
lean. The main reason I don’t do it isn’t out of laziness,
though, it’s because in my case it would interfere with my
ability to make gains. I think most people should do car-
dio year-round. Not only does it help you keep the fat off,
but it’s important to make sure your heart is strong and
healthy. The heavier you get— and that applies to muscle,
too— your heart has to work harder to pump blood
throughout your body. If your heart is strong and in great
shape, there is less strain on it. So I think you should do
cardio three or four times a week in the off-season, for
about 30-45 minutes each session.

Hanging With Lee Priest—

Sort Of
After the Olympia, I went to Finland and then
toured Australia for a whole week. It was a great
time! This was my first visit there and I know I
will go back again. It’s a great country, the fans
are incredibly nice and the promoters took very
good care of me. I met Lee Priest a few times at
Doherty’s Gym, and then working booths at two
different contests. We talked a little bit and he’s a
very cool guy. I didn’t get a chance to speak with
him at length, because he was constantly
mobbed by fans. They sure do love their native
son!

The Victor And Kai Show?

I have a feeling that the next Arnold Classic is
going to come down to Victor Martinez and Kai
Greene. Victor missed the entire 2008 season due
to his knee injury, so he will be very hungry to
win and prove he is still a champion. He has beat-
en just about everybody around except Jay, and
he should have beaten Cutler in 2007 anyway. Kai
is also going to be right up there. He missed the
Olympia because of his hernia (what I am starting
to think is simply an occupation hazard of being a
pro bodybuilder), and he also wants to show he is
as good as ever or better. I suppose the mystery
is whether Phil Heath will compete. If he does, he
could give those guys trouble. But based on how
Phil has been taking time off to make improve-
ments, I doubt he will compete again until the
OUT
CHECK
Olympia. If he does do it, the Arnold will be a ment.com
eveloPpLE
great show – but not as great as if I was in it, too! muscuFlaOrd M TE
R CO VERAGE!
ST CO
CONTE

Bizarre Requests if I took my shirt off every time someone asked me, I
From Fans would be at the booth shirtless all day with my pasty
One guy came up to me and white skin. Finally, she said that if I took my shirt off,
offered me $100 for the hat I she would take off hers. I kindly declined the offer.
was wearing. I thought it was Some people e-mail me wanting to buy my “used”
strange, so I said, “No gym socks or posing trunks. I delete these without
thanks! “ replying because they just keep asking and offering
Some people ask me to more money, or tell me what they want to do with me.
take my shirt off so they can I appreciate my fans, but you have to draw the line
take a picture with me. One somewhere! 
woman at the last Arnold
Classic did not want to take no Got a question for Dennis? E-mail it to him at edi-
tor@musculardevelopment.com and you could see it
for an answer. I tried to explain that
answered right here in MD!

424 MD www.musculardevelopment.com February 2009

 ERIK FANKHOUSER—NORTH AMERICAN CHAMPION

Erik “The House”

Fankhouser By Erik Fankhouser

House, I started training five years ago, and I did my first show
this year. I feel like I am burned out. I trained all that time for the
show and now I don’t even want to go back to the gym. Do you
ever feel like this, and what can I do to get back on track?
Doing a show can take a lot out of you. I know when I am done with
my shows I always take a few weeks off from the gym, after my
rebound. I have found it is very common to feel this way. Think about it:
you trained with one goal in mind for the longest time and now
that you achieved that goal, you don’t have anything to look
forward to. You need to set a few new goals. I always set
a short-term goal and a long-term goal. The short-
term goal should be something you can work
toward in a few weeks to keep you motivated.
Then the long-term goal should be something
you want to achieve in a year from now. Each
time you reach your short-term goal, you
should set a new one to keep you going. I
feel if you set goals and take a few weeks
off from the gym, you will find motiva-
tion again. I know when I take my time
away from the gym I always feel like a
champ when I come back. Your body
needs to rest up from the contest,
and time away is good. I would not
take longer than two weeks. I have
taken longer than two weeks before,
and after two weeks it starts to get
harder to come back.
After time off, you got to remem-
ber to take it slow. The first week back
you will get sore like you have not lifted
before, plus it is good to take time off if you
reach a sticking point in your training. Sometimes
your body just needs to rest up. Don’t worry about losing
muscle when you are not training. Two weeks off and you
should be ready to go again. Make sure you keep eating
while you take your time off. Eating will help keep your mus-
cle and keep your metabolism up.

House, I will be a senior in high school next

year. I have been playing football my whole life,
and I want to be the best I can be in my senior
year. I know you played football and we played
the same position, so can you give me some
PHOTOGRAPHY BY PER BERNAL

tips on how I can gain some weight and which

exercises to do for explosion?
First off, bro, let me wish you a good senior year.
Enjoy the high school year while you can, bro. High
school football is a great sport and helped me in my
training for bodybuilding. Football is what got me into
lifting and after football was over in college, I continued to
train and it lead me to bodybuilding. I was a fullback all

426 MD www.musculardevelopment.com February 2009

four years of high school and college. Fullback is a great posi-
tion and you must be pretty big and athletic to play that posi-
tion. To gain some weight as a football player is very similar to
how a bodybuilder would gain weight. You need to eat, bro. You
should be eating at least six times a day, and you need to eat a
lot. As an athlete you have a high metabolism and are training
hard so eat, eat, eat. I know it is hard to get all the meals in
when you are going to school but there is always time between
class to drink some shakes or slam some egg whites down.
Keep it simple, bro. Eat before you go to school then have a
shake before lunch, then solid food at lunch, then a shake
before school is over then solid food at home, and another
shake before bed. Stick to egg whites, beef, chicken and turkey
for your protein, and rice, potatoes or oats for the carbs. Also
don’t be afraid to eat some junk too, since you are trying to
grow. Pizza will not hurt, bro.
My favorite exercises to help me with explosion were
power cleans, hang cleans, power presses, squats, deadlifts,
and jumping lunges with weight. When working on explosion,
you don’t need to do high reps. You should keep the weight
high and focus on moving the weight as fast as you can. I like
to keep the reps around 6 when doing these exercises.

House Builders
This month’s house builder is the good old (and over-
looked) decline skull-crushers. Everyone does skull-
crushers for their tri’s, but when you change the angle of
this exercise it works even better. All you have to do is
perform the skull-crusher on a decline bench. When you
do it, you will get a better stretch and your arms will
stay in position easier than the standard skull-crusher.
You can also try a incline skull-crusher, but I like the
decline better. Give this a “tri” and you will grow some
massive tri’s.

House’s Home Cookin’

Mass Shake 101
I am always looking for new ways I can pack
as many calories as I can into a small meal. This is one
of my favorite mass drinks and it is full of good, clean
calories so you can get huge.
3.5 scoops or Real Gains banana flavor weight gain-
er from Universal Nutrition (600 calories; 54g pro-
tein; 84g carbs; 5g fat)
1 cup oat bran (360 calories; 21g protein; 63g carbs,
9g fat)
24 oz. whole milk (450 calories, 24g protein; 36g
carbs; 24g fat)
Totals For The Drink = (1,410 calories; 99g protein;
183g carbs; 38g fat)
I am drinking two of these a day right now in the
off-season and they are working well. I have put on
some real good gains and when I stop gaining I will
up it to three a day.

February 2009 www.musculardevelopment.com MD 427

 Eric Fankhouser—
North American Champion

OUT
CHECK
lardevelop ment.com
muscuFOR COMPLERETE
AGE!
T COV
CONTES

Training Journal
Training is going great! It’s cold, dark and snowy, but a good time to
grow. Training in the cold is so different than when it is warm out. There is
nothing like chipping ice off the car and driving to the gym in three layers of
clothes. Then when you get to the gym you got to leave two layers on to get
warm at the gym. When you are training in a cold place, you got to make
sure you warm-up your muscles before you start moving heavy weight. I
have seen and heard of too many people tearing or pulling muscles because
they were not warm when training in the winter. I like to keep covered up
anyways. Since it is the off-season, I don’t need to see my body in the mir-
rors. I just need more weight.

New Hobby
Deer hunting is pretty big around where I live. I have never been hunting
before, but now it is my new hobby. A few weeks ago I went to the shooting
range with my future brother-in-law, Justin Cooey. He was showing me the
ropes on how to shoot and hunt. The first time I shot a rifle I was hooked! I
hit the bull’s-eye at 100 yards on my third shot. It was a great feeling. I am
going to go deer hunting in a few weeks so I can eat deer meat for my off-
season. Deer meat is very lean and high in protein. I bought my first rifle, a
Remington 700. I will let you know how it goes.

Family/Promoting
Family life is going great. This time of year is always good. With all the
holidays you get to spend more time with family and enjoy all the good
moments of being a family. Having my son Xavier makes the holidays good!
There is nothing better than seeing him happy and excited; that is what life
is all about.
The 2009 Erik Fankhouser Classic is set now. The date is September 12,
2009. Since this is the second year, it should be easier for us to promote. Last
year was a success and this year it will be even better.

Got a question for Erik? E-mail it to him at editor@musculardevelopment.com

and you could see it answered right here in MD!

428 MD www.musculardevelopment.com February 2009

 EVAN CENTOPANI
NATIONAL HERO
Polish Power!
A couple weeks ago, I visited
Poland for the Polish Cup, which from
what I understand is their version of
the Nationals. My host was the pro-
moter, Ted Zarebski, who is also the
publisher of the Polish MD. I had met
him back in April during my first visit
there. The flight to Frankfurt was 8
hours, then another hour to Poland.
The trip over was fine, even though I
had a regular coach seat, because the
flight wasn’t very full. I could put my
armrest up and stretch out.
From Hungry To Heaving
In 1 Hour
I had been subsisting on shakes
and nuts the whole way over (airlines
these days don’t really like you bring-
ing food), so by the time Ted picked
me up, I was ravenous. I had also
430 MD
been up for over 24 hours at that
point. Ted took me right to a restau-
rant and ordered up a bunch of chick-
en breasts, cabbage (the official
national side dish) and pierogis. It’s
funny; you can’t get a decent steak in
Poland, but the chicken is great. There
are actually chickens running around
wild all over the place, like you see
pigeons here. So I put away as much
food as a starving 308-pound pro
bodybuilder possibly could, which Ted
found pretty amusing to watch.
Feeling full to bursting, we got into
his Hummer (which may have been
the only Hummer in Poland), and set
off on a 10-hour drive to the city
where the contest was being held. Let
me just say that the highway depart-
ment in Poland is either horribly
underfunded, incompetent, or both.
The “highways” are only two lanes,
www.musculardevelopment.com February 2009
By Evan Centopani
uneven and bumpy as hell. In a car
with a smooth suspension it may not
have been so bad. Ted had 22-inch
low-profile tires and big chrome rims,
and Hummers have stiff suspensions
as it is. Plus, he was driving at about
110 miles an hour, at which point the
electronic governor would kick in and
force his speed down. I was feeling
pretty queasy, and did my best to deal
with it. But after about an hour of the
crappy roads and his “Speed Racer”
antics, I told him we needed to pull
over. I heaved my guts out all over the
side of the road, after which I actually
felt fine.
A National Hero’s
Welcome
I had a day to chill before the con-
test, so my translator took me to what
he promised was a good gym. Maybe
by their standards, it was. It just goes
to show you how we take things for
granted in the USA, like well-equipped
gyms. This place wasn’t much better
than most home gyms I’ve seen. The
plates were mismatched, the
machines were rickety, the pulleys
stuck…just shabby all around. I decid-
ed against trying to stick to my usual
workout and just pumped up a bit to
get the blood flowing. The next day
was the contest. I wasn’t in guest-
posing shape, so Ted had a booth set
up for me representing his company,
Fitness Authority. They are one of
Europe’s biggest supplement distribu-
tors and carry all the major American
brands. Ted had blown up some train-
ing photos of me into these enormous
banners that were about 10 by 5 feet,
which was pretty cool. He also had
stacks of the Polish MD for me to sign
for the fans, and I happened to be on
the cover! It’s a lot smaller than our
PHOTOGRAPHY BY PER BERNAL
MD and has a lot more local athletes
and contest coverage, but also a lot of
the content from MD translated. I tried
to see if I could read any of it. I speak
Italian fluently and can usually pick up
a lot of French and Spanish when I
read it. But the Polish language has a
completely different alphabet, so I had
no clue what I was looking at. The ant or showers to reek like the woman for being such a wonderful host. It
contest itself only had about 20 guys next to me did. I swear, I was getting was also good to see Radek again and
in it, and was won by 2007 IFBB a headache from the stench. But aside hang out a little with him and his
World Overall Champion Robert from this terrible end to the trip, I had wife. It’s weird, but slowly I am start-
Piotrkowicz. I don’t know what he a great time and want to thank Ted ing to make friends all over the world!
was doing there, since I think he’s
already won it several times. Second
place was my friend, Radek
Slodkiewicz. Generally speaking, the
top Polish amateurs don’t have the
size, condition, or complete packages
of the top U.S. amateurs. But consider-
ing how much bigger our population is
and what these guys have to work
with over there, they do pretty damn
good.

What’s That Smell?

The trip home was in a word, mis-
erable. The flight was full this time.
For some reason, there were a lot of
Russians. I don’t know if they were
escaping, or what. But I can tell you
that personal hygiene over there
seems to be nonexistent. I had an
aisle seat with two Russian ladies
next to me. I would have to go nearly
a week working out with no deodor-

February 2009 www.musculardevelopment.com MD 431

Evan Centopani—National Hero
The Three Best
Training Partners
I’ve Ever Had
1) Keith Connolly aka “Mr.
Dependable”
Keith was my buddy since high school
and he was my first training partner. He
was strong, just freakishly strong. Keith
also loved to party. This kid could be out
all of Saturday night into Sunday morning,
roll into the gym without a wink of sleep
and hit 405 on the bench for reps with no
problem. The problem was, you couldn’t
rely on him to ever show up on time. The
“Mr. Dependable” thing was a joke,
because that’s what I would call him every
time he strolled in an hour late to meet me
at the gym. Eventually, I figured out that
picking him up at his house and taking
him to the gym was the only way to get
him there on time. But once we started
the workout, things were always great.
We were on the same wavelength and
always knew how to get the best out of
each other. To this day, I would still say
Keith was my favorite guy to train with.

2) Ron Rich
Ron was like my mentor and big broth-
er. He was the guy who really taught me
all about bodybuilding and encouraged me
to compete. We trained together for a solid
year. Back then, he was a lot bigger and
stronger than me and motivated me to
take my own size and strength to the next
level. I will always give Ron Rich credit for
being the one who showed me the ropes
when I was just starting out in this game.
3) Frank DiFonso
Frank is my current training partner. At
all of 165 pounds, he’s not much more
than half my weight. But don’t let his size
fool you. He’s a correctional officer who
just finished a program called CERT—
that’s their version of SWAT. I’ve trained
with huge guys before who turned out to
be pretty lazy, but Frank is a pitbull. He
trains like a maniac and isn’t afraid of any-
thing. He’s also down for anything I feel
like trying. If I suggest supersetting bar-
bell rows and incline presses, he’s like,
“Cool, let’s do it.” Frank is always on time,
never complains and always brings a ton
of energy into the gym. Big or small, that’s
an awesome training partner.
How much are those calves measuring in the off-season?
Have you seen or just simply know of Olympia-quality pros with
calf implants?
I don’t measure anything, and I haven’t since back in high school.
But just for you, I took out the tape and found out my calves are 20
1/2 inches cold. That’s not bad, but I feel like a peg-leg whenever I’m
around my boy Erik Fankhouser. He’s a few inches shorter than me
and his calves have got to be 24 inches. As for pros with calf
implants, I am not aware of any. If anybody does have them, they
must be pretty good, because they’re fooling all of us. I find that
calves don’t seem to be too important in physique competition. If
you have ‘em, that’s nice, but if you don’t, judges seem to let it
slide. Poor calves don’t seem to detract much from the overall flow
of the body. More than a few people have noticed that Dexter does-
n’t have very good calves. Personally, I think Mr. Olympia shouldn’t
have any really weak body parts, but that’s my opinion.
Got a question for Evan? E-mail it to him
CH
at editor@musculardevelopment.com musculardeECK OUT
and you could see it answered right here velopment.co
FOR CO
CONTE
S
MPLET
E
m
T COV
in MD! ERAGE
!

432 MD www.musculardevelopment.com February 2009

ThePROCreator
How To Find A Good
Contest Prep Coach
W
ith the next contest season
just around the corner, many
bodybuilders, fitness and fig-
ure athletes will soon begin to prepare
for their next event. And of course, the
goal of each of them is to look his or her
best and ultimately be rewarded with a
win. As competitive as these contests are
and with all the various factors including
diet, cardio, weight training and supple-
mentation, many will seek out the ser-
vices of a coach to guide them success-
fully through the process. This month, I
will help you find the right coach so that
you’ll have a powerful resource to assist
you in reaching your goal and hopefully
walk away with first-place honors.
Are You
Coachable?
Before I get into what to look for in a
qualified coach, you need to figure out if
you would be “coachable” in the first
place. Some people write off the value of
both good coaches and being a good
client by insinuating that success in
bodybuilding is entirely related to having
outstanding genetics and a more exten-
sive supplement program than every-
body else. Supposedly, anybody off the
street could coach a person like this and
he would win. This is actually wishful
thinking or more appropriately, rational-
ization on the part of those who want to
make excuses for their own lack of suc-
cess. The truth is that there have been an
abundance of athletes with superb
genetics and access to anything else
they could want or need, who never ful-
fill their potential because they refuse to
listen to advice and continue to make the
same mistakes over and over again. I
have had people like this express interest
in working with me, but as soon as I get
438 MD
that vibe that someone is cocky, arro-
gant, or already thinks he knows every-
thing, I tell him not to waste my time or
their money. If people are going to be
stubborn and argumentative, they are
better off simply getting ready for con-
tests on their own.
More often than not, people who
work well with coaches have an athletic
background and have experience taking
direction to improve their game or per-
formance. That doesn’t mean that lacking
that background necessarily means you
can’t benefit from a coach as a body-
builder. The critical factor is essentially
whether or not you are receptive to new
ideas and approaches. It’s also worth
mentioning that a person who works
well with a coach needs to be able to
commit to one person’s guidance rather
than constantly seeking out second and
third opinions. The worst thing that can
happen in the final stages of contest
prep is the competitor flip-flopping back
and forth, with different and often oppo-
site strategies as he reacts to different
advice and opinions. This comes from a
lack of confidence that the person’s
coach, or any one coach for that matter,
can possibly have all the knowledge
needed to guide him to his best condi-
tion. If you are going to constantly sec-
ond-guess your coach, you probably
shouldn’t work with one.
What To Look For
In A Good Coach,
And Red Flags To
Beware Of
If you have decided that you are the
type of person who could work well with
a coach, the next step is finding one. The
nature of the bodybuilding industry dic-
tates that most clients come to coaches
www.musculardevelopment.com February 2009
By Hany Rambod
via referrals from other clients, or based
on the track record of the coach. Both are
extremely reliable ways to know whether
or not a potential coach is worth your
investment as well as whether you can
trust him or her to do a good job of
bringing you in at your best. Who has
this coach worked with, and did he or
she indeed help the athlete achieve his
or her best look? You should know that
there are more than a few B.S. artists out
there who will claim to have worked with
numerous pros and top amateurs, yet
refuse to say specifically who. Any coach
should be more than happy to provide
references, so you can ask former or cur-
rent clients how satisfied they were with
the services of the coach.
Don’t get overly impressed with certi-
fications or degrees, and I say that as
someone holding a degree myself. The
absolute best marker of a good coach is
a great track record of satisfied clients.
There is no substitute for real-world,
hands-on experience of helping athletes
successfully achieve their goals. If some-
one says he is an expert in one particular
aspect of preparation, such as training or
diet, but admits he isn’t well-versed in
one or more other areas, that’s a bad
sign. A good contest prep coach should
have a full breadth of knowledge across
the gamut, so that he or she can guide
you from start to finish and answer ques-
tions all the way from cardio to stage
color, and has worked with athletes
through the entire prep process many
times.
A good coach should also be accessi-
ble. Agree on how often you are to com-
municate, and hold the person to it. In
the off-season, things are happening at a
slower pace, and it’s reasonable to speak
with a coach about every one to two
TheProCreator
weeks. But during a contest-prep phase
where every day counts, you will want to
be able to reach your coach with any
important concerns regarding your pro-
gram. No competitor wants to be left in
the dark while he or she is uncertain
about what the next course of action
should be, or if any changes are needed.
It’s all a matter of personal opinions on
etiquette, but you shouldn’t have to wait
more than 24 hours for a reply to your
phone call or e-mail during the final
stages of your prep. Make sure you and
your coach discuss this issue well ahead
of time and agree on what you both feel
is reasonable.
A really big red flag should go up
when a potential coach touts him or
herself as being a protégé of a more
well-known and established coach, and
claims he can provide the same quality
services at a reduced rate. Here’s a true
story that illustrates this type of charac-
ter. A few years ago, I was at the
Emerald Cup and speaking with one of
the female competitors. She was telling
me that the man who did her prep had
basically studied under me almost like
an apprentice, and that I had taught him
everything I knew. I told her that struck
me as odd, since I had never done any-
thing like that. The closest thing to that
would be someone like Phil Heath or
Bill Wilmore, who have both worked
with me for a few years. So I asked who
he was. When she said his name, I had
to reply that I had never heard of him.
She didn’t seem to believe me. She
insisted that he had told her that he and
I spoke often, bouncing ideas off of each
other on the phone.
Apparently, Chad Nicholls was in on
some of these roundtable discussions,
too. Now I knew this guy was really full
of it. When Chad and I talk on the phone,
it’s usually not to debate the latest
research findings on amino acid supple-
mentation. It’s more like Chad telling me
about the latest gadget he’s bought or
that his kids stuffed peanut butter and
fluff sandwiches in the DVD player. “Well,
he’s sitting right over there,” she said and
pointed at a guy halfway across the audi-
torium. I took a good look at him and
confirmed that I had never seen this man
in my life. The guy saw me looking over
at him while talking to his client, and
must have realized the jig was up. He
calmly got up and walked out of the the-
440 MD
ater, never to be seen or heard from
again by that woman, as she later told
me in an e-mail. And hopefully, never to
dupe any more athletes into wasting
their time and money on him.
Even more common than latching
onto the name of an established coach
is to take credit for working with a
champion athlete who the person
never actually worked with. A friend of
mine was talking a couple of years ago
to someone who claimed to have
worked with Chris Cook for one of his
USA wins. Knowing that I was in fact
the person who had coached Chris for
that show, he asked him to be more
specific. “Well, I helped him carb up,”
he explained. My friend called him on
it and told him that his buddy Hany
Rambod had in fact worked with Cook.
It turns out this other guy had warmed
up some food in a microwave a couple
times for Cook. Why would people lie
and be so deceptive and dishonest?
It’s all about money. The “contest
guru” market has become pretty lucra-
tive in recent years, as even a non-
established coach can charge in the
thousands of dollars for his or her ser-
vices, and often gets it.
Another surefire warning sign is
when a coach can’t or won’t answer
questions about the program. You have
every right to want to know why he or
she is having you eat certain foods, use
certain supplements, train or do your
cardio a certain way. If the person can’t
back up advice with any explanation, be
very suspicious of his or her compe-
tence. I’ve also heard of athletes work-
ing with coaches who give them “sup-
plements” without explaining what
they are. Nobody should ever ask you
to take anything without clearly identi-
fying what it is and what the purpose of
it is. I know more than one person who
has wound up in the hospital due to
this exact same situation.
Finally, beware of anybody who
claims to have come up with the “ulti-
mate” diet or training program. I invent-
ed the FST-7 training system, but I would
never be so foolish as to declare it the
one true training program. The only ulti-
mate training or diet program is the one
that works for you. Bodybuilding is holis-
tic and we are all individuals, which
makes it impossible for there to be any
one true way to train or eat.
www.musculardevelopment.com February 2009
How To Be A
Good Client
OK, now that we’ve determined
whether or not you would work well
with a coach and given you what to
look for and what to avoid in choosing
a coach, let’s wrap it up with how to be
a good client.
First and foremost, are you self-
motivated? It’s not a coach’s job to
motivate you to go to the gym or to
stay on your diet. Motivation needs to
come from within. If you rely on others
to push and prod you to do these
things, maybe you need to re-examine
if bodybuilding competition is really
what you want. I won’t work with peo-
ple who need constant hand-holding
and babysitting. Earlier in my career,
there was one pro in the L.A. area I
actually had to fly down from San
Francisco just to drive him to the gym
and make sure he trained.
Next, will you do what your coach
asks of you, within reason? Obviously,
you wouldn’t drink motor oil, but if
your coach is asking you to lower your
carbs or increase your cardio, are you
going to fight him on it or flat-out
refuse to follow his instructions
because you don’t want to? Again, the
phrase that comes up often when I am
dealing with a person like this is,
“Don’t waste my time and your
money.” If you are hiring a coach for
his knowledge and experience, it’s only
in your best interest to listen and fol-
low their advice.
Hopefully this month we’ve helped
you figure out if you should be work-
ing with a coach for your next competi-
tion. And if so, you should know how
to find a good one so that your efforts
in preparation are as efficient and pro-
ductive as possible. 
My website is now up and running. Visit
www.hanyrambod.com or www.fst-7.com
for previous articles, news, an interactive
forum, video clips and member profiles and
blogs. You’ll also find updates on my cur-
rent clients and who is preparing for
upcoming contests. Free registration gives
you full access to all of it.
Got a question for Hany you would like
to see answered here? E-mail him at
HanyRambod@aol.com. Due to the high
volume of e-mail he receives and limited
editorial space, only selected questions will
be answered and used.
 CHAD NICHOLLS
The Contest GURU
CUTLER IN 2009;
SKIN CARE OVER 40
2009 is upon us and it is a time for
new beginnings.The question of
whether Jay Cutler will enjoy a new
beginning in 2009 or if he will contin-
ue to compete has been cramming my
mailbox! Also, as New Year’s resolu-
tions run rampant, I have been fielding
more and more questions from men
regarding anti-aging and skin care. I
hope you enjoy this interesting read
and thank you again for another year
of fantastic support!
I know you were pretty vocal
about Jay Cutler going into the
2008 Mr. Olympia, but since the
Olympia, I haven’t really heard
you say too much about Jay or
the show or address the issue of
Jay losing the show this year. My
question really isn’t so much
about the Olympia or him losing,
but rather: what do you think he
should do now? From what I’m
gathering, the majority of people
think he should retire and just
walk away; do you? Or do you
think he should continue to com-
pete, come back and win again?
The question about Jay has been
brought up to me quite a bit. I have
received so many e-mails about what
I thought of Jay’s performance at the
2008 Olympia and what I think he
should do at this point. There have
also been many questions about
whether or not I think Jay and
Ronnie will ever battle again,
because they had some great battles.
Going into the 2008 Olympia, I saw
many of the same mistakes that Jay
had been making for the last several
years and with this in mind, I knew
442 MD
that it would be a matter of time
before someone brought his “A”
game to the stage and caught Jay at
an “off” moment. I have learned to
read Jay’s physique over the years
and when talking to people this year
before the show, I laid out the sce-
nario of what I thought would hap-
pen with Jay’s final prep. I actually
would have bet the bank on it…and
the way he looked onstage is exactly
what I predicted. When I was prep-
ping Ronnie during his reign, it was
just as much my job to watch Jay’s
Jay is still relatively young
and a strong competitor.
progress and learn how his body
responded and expose his weakness-
es as much as it was to know Ronnie
and keep his progression in forward
motion. From that point, once Jay
won the title, Jay became public
enemy number one! He took what
Ronnie had and what the rest of my
team wanted and this made him the
enemy— not in real life, but when it
came to competition. Off the battle-
grounds, I have the utmost respect
for Jay and think he is an extremely
hard worker and a real asset to the
sport. That being said, now that
Dexter took the title from Jay, Jay is
no longer public enemy number
one— Dexter is— so now I must
exploit his weaknesses and so on…
I guess I need to get to the ques-
tion: Do I think Jay should retire? My
answer may surprise you.To tell the
truth, Jay is still relatively young and a
www.musculardevelopment.com
strong competitor. If he can correct a
couple of issues that have plagued
him lately, I feel Jay still has a few
more great showings left in him. So, I
do not agree with most in this case.
One major problem Jay needs to
address is whatever has been throw-
ing a monkey wrench into his contest
prep. Jay always stays fairly lean in
the off-season and never really gets
sloppy; he is tremendously dedicated
and a hard worker— so that isn’t the
issue. What I feel is that Jay needs a
little assistance to help fine-tune him
to ensure certain mistakes do not
arise…the type of mistakes that can
take you from looking great to won-
dering what the hell happened in a
matter of minutes. Once Jay finds the
final pieces to the puzzle, I can defi-
nitely see a couple more Sandows in
his future and I definitely think he
needs to iron out the kinks in his
armor and get back to business.
Over the years, you have
stressed time and time again the
importance of skin care and tak-
ing care of your skin. I can tell
you that I have been competing
in the sport for over 20 years
now. I began in college and
though I only compete for self-
gratification, it’s something I
plan on doing well into my later
years. Through all those years of
competing, tanning and harsh
February 2009
 CHAD NICHOLLS—
THE CONTEST GURU
dieting, although my body looks
even better than when I was in
my 20s (I’m in my 40s now),
the skin on my face has paid
the price. Facially, I look much
older than my age and this
bothers me. In my book, facial
rejuvenation via plastic surgery
is out of the question. I’m
afraid of not looking like
myself, or of looking freakish.
Short of surgery, do you have
any suggestions or advice on
what I can do to begin “natural
facial rejuvenation?”
Hello and thanks for the great
question! I enjoy all the questions I
receive, but particularly those off the
beaten path of supplements and
diet, as few realize all the compo-
nents needed to create the “total
package.” Though skin care is some-
thing you should have been con-
cerned with all along, it is good that
you realize the problem you have
encountered and that you are ready
to correct it. In today’s high-tech
world, there are many options to
remedy skin damage and create a
more smooth, clear and youthful
complexion— even for men! More
than ever, men are into skin care and
not just your “metrosexual” types;
the manliest of men who spend
hours creating mounds of muscle
are now just as worried about their
complexions and anti-aging as
women.
Aside from the normal “drink
plenty of water; stay away from
sugar and load up on antioxidant
and omega-rich foods,” there are
many effective topical skin care
products that men can turn to. In the
past, women cornered the market on
highly effective, cutting-edge, pep-
tide-rich anti-aging products and
men were relegated to shaving
creams, aftershaves and Stridex
pads for their skin care regimens. In
the past few years, however, the
health and beauty industry has
begun to delve into cutting-edge
anti-aging over-the-counter treat-
ments for men.
A good start for taking back your
youthful appearance is to concoct a
444 MD www.musculardevelopment.com
successful regimen and I would sug-
gest a keeping the following staples
on hand:
1. A skin-polishing exfoliant to
remove excess dead skin cells and
dirt from your pores.
2. A product specially made to
reduce and refine pores and fine
lines.
3. A good under-eye product for-
mulated to target the three primary
signs of aging related to the under
eye area (dark circles, puffiness and
wrinkles).
4. And finally, a great all-in-one
anti-aging product…one that is rich
in peptides, helps to renew your
complexion by encouraging rapid
cell turnover and also encourages
the skin’s own production of colla-
gen and hyaluronic acid— two of the
key components to banishing wrin-
kles, firming the skin and creating a
youthful appearance.
Kim and I have been avid
researchers in the field of anti-aging
and skin care for many years and are
always looking for the best nonsurgi-
cal ingredients and products to “pre-
serve” a youthful complexion. Now
there are several skin care lines dedi-
cated to the anti-aging and special
skin care needs of men. We have
researched, sampled and personally
rated the best of the best out there.
One of my favorites is a new preven-
tative and anti-aging skin care line
that specializes in men’s products by
the name of Dominici Skin for Men.
So far, this high-end men’s product
line delivers the results it touts. It
may be a little difficult to find since it
is relatively new, but I would defi-
nitely recommend giving the prod-
ucts a try!
Kim and I want to wish you all a
fantastic New Year and hope you all
enjoyed a joyous holiday season!
Just a heads up for 2009— our Third-
Annual NPC Muscle Mayhem
Championship will be held on
Saturday, May 30, 2009 in Kansas
City at the Folly Theater; please stay
tuned to www.MuscleMayhem.com
for event updates and details in the
upcoming months! 
February 2009
 CHARLES GLASS
Trainer of
of Champions
Champions
THE BODYBUILDING
I have a question about which type of flye move-
ment I should be doing on chest day. Many body-
builders seem to do dumbbell flyes, but I have
noticed all I really get when I do those is an extreme
stretch of the pecs. There is no real resistance at the
top when you bring your inner pecs together and
contract. The pec flye machine and cable crossover
seem like a better choice, because they let you
squeeze against resistance at the end of each rep.
With that in mind, why should I bother with dumb-
bell flyes? Can’t I just do the machine or the cables
instead?
You could do the
machines and cables, but
I still feel you can get a
lot out of the dumbbell
flye if you do it right. You
are correct when you
state that due to the
direct downward vertical
pull of gravity and the arc
motion of a flye, there is
very little resistance on
the pecs as you near the
end of the rep. You are
forced to contract your
pecs to provide that last
bit of resistance. Granted,
it’s not coming from the
446 MD
same direction as it would be using a pec flye machine
or a cable crossover, but it’s a different type of stimula-
tion. What I would suggest is to alternate the move-
ments. Do a machine or a cable one week, then dumb-
bell flyes the next. That way you get the best of both
types of stimulation.
I am thinking about entering a bodybuilding
contest just to challenge myself to get in great
shape, as I haven’t been very lean for over 10
years now and I think it would be just what I
need to motivate myself. I just worry that people
will laugh at me because I look nothing like the
guys in the magazines, and I don’t want to be
humiliated. In your opinion, should I do it or
not?
Absolutely! If anybody laughs, the joke’s on them,
because they don’t have the guts to get up there and
put it all out there for everyone to judge and critique.
Many times at local contests, you will see at least a
couple people who don’t quite look as big or as lean as
the majority of the other competitors. But often, those
are the ones who have accomplished the most. Maybe
one is a mom who lost 50 pounds and is in the best
shape she’s been in since she was a teenager. Another
could be a guy who was in a terrible car accident and
couldn’t walk for a year. Others may be overcoming
God knows what type of adversity— be it physical,
mental or spiritual. You never know the whole story.
Don’t worry about what other people are going to think
about you and the way you look. If competing is going
to be the impetus you need to finally do something
about your body and get lean and healthy again, you
should definitely go for it. It doesn’t matter if you look
like the guys in the magazines. You don’t usually see
anybody like that competing in a local show, anyway.
PHOTOGRAPHY BY PER BERNAL
Find a contest that features a novice division, or
maybe masters (you didn’t give your age), so that you
will be up there with people of similar backgrounds
rather than the open class, where you tend to find the
more genetically gifted guys who have been training
hard for a long time already and often have been com-
peting for many years, too. So go get in the best shape
you can and proudly show it off on contest day!
www.musculardevelopment.com February 2009
 Charles Glass—
Trainer of Champs
Arms have never grown easi-
ly for me, and in fact they have
always lagged behind every-
thing else. Believe it or not, my
calves are almost 1 inch bigger
than my arms! Pretty sad. So, I
have tried various methods over
the years to bring them up,
with mixed success. I usually
train biceps with either shoul-
ders or chest, and the same
with triceps. One thing I really
never gave a fair try with is hit-
ting arms on their own day. I
have heard that training both
the biceps and triceps together
is very effective; is this true?
Also, if I train arms on their
own day, should that be all I do
for them every week, or should
I also do a few sets for them on
some other day?
Believe it or not, even some of
the pros I train are dissatisfied with
their arms and want to improve on
them. Actually, if you know the per-
fectionist mindset that most cham-
pions have, it’s not much of a sur-
prise. So I have had to come up
with effective ways to get their
guns growing. We do train arms
twice a week. One of those times,
it’s paired with a larger body part
and the other day is an arms-only
workout. A common pairing would
be chest and biceps, or back and tri-
ceps. On those days, we only do
two exercises for that muscle for 2
heavy sets. The arms-only day is
more about pumping and volume.
We will do four exercises each for
bi’s and tri’s for about 4 sets each.
Supersets are common. We might
superset a biceps and a triceps
exercise, biceps with biceps, or tri-
ceps with triceps. It’s never the
same exact workout twice. This
strategy has worked very well for
just about everybody I’ve ever
worked with.
I had serious knee pain for a
couple years and I thought it
was from squatting. So, I
stopped squatting and just used
the leg press and hack squat.
The knee pain persisted, so I
448 MD www.musculardevelopment.com
just did the leg press. Since the
pain wouldn’t go away, I was at
a loss as to what was causing
it. Then I read something about
how heavy leg extensions can
really tear up your knee tendons
and ligaments if you start the
motion from a point any further
back from where your lower leg
is straight up and down. I have
always been able to use the
stack on just about any leg
extension machine I have tried
for anywhere from 10 to 20
reps, and took pride in that. But
after reading this, I adjusted the
pad so I started the reps more
forward and only used about a
two-thirds range of motion, and
also didn’t go as heavy. My
knee pain went away in less
than a month! So I guess my
question is: do you still think a
person can get the same bene-
fits from the leg extension with-
out using a complete range of
motion?
I had almost the same thing hap-
pen to me way back when I started
bodybuilding in the mid-‘70s after a
couple years of Olympic lifting and
powerlifting. The other guys were
telling me to start leg day with
heavy leg extensions to failure.
Man, my knees were killing me after
a while and I didn’t put two-and-two
together for a couple months. I think
you should use a complete range of
motion on leg extensions, but there
is one rule that you must follow. If
you start with the leg extension, you
have to use light weight and high
reps and squeeze the quadriceps at
the top of each rep. The knee was
never meant to have to extend
against that much force, such as the
stack of a leg extension machine.
You can come back to it at the end
of the workout and go heavier, but
don’t try to see if you can use the
whole stack just to do it. If you do
sets of 12-20 and keep the reps slow
with a good squeeze, you should
not need as much weight. You could
probably cut at least a third of what
you normally use off and get even
more out of it.
February 2009
Charles Glass—Trainer of Champs
Are there any new supplements you are using
right now that you are excited about? I am particu-
larly interested in anything that could be of benefit
to the mature trainer. I am 46 years old and have
been training since I was in high school. I think my
test levels are still pretty high, but I am always
looking for anything that can give me a little
boost.
As a matter of fact, I have been using a nitric oxide
product made by Nutrex called Niox for about a month,
and I have put on about 4 or 5 pounds of quality muscle.
That may not sound like much to you young kids, but
come back and talk to me when you’re almost 60 and
have been lifting for almost 40 years! For my protein
powders, I use a couple different ones by Optimum
Nutrition and love them. For me, they have the best taste,
and my stomach handles them well. Neither company
sponsors me, just so you know. I am giving you an unbi-
ased comment on which supplements I am currently
using and feel are worth trying.

A New Day For America
I write this just a few days after
the historic election in which Barack
Obama became the first man of
color to be elected to the office of
President of the United States of
America. To say it’s a proud day for
those of us who have been waiting
our whole lives for something like
this is an understatement. But far
more important than any of that is
that America spoke up and demand-
ed a change, instead of just sitting
idly by and letting the government
do whatever it wants. Obama is
walking into a mess left behind by
George W. Bush that will surely take
a very long time to clean up. But
with so many young people now
interested in the political process
and realizing that they have to do
something if they don’t want their
country to spiral down into a hole,
he will have a lot of help and sup-
port along the way.
My Newest Venture!
Come Check It Out!
After thinking about getting into
the supplement business for many
years, I have finally bought into a
place called power Nutritional Depot
at 4320 Lincoln Boulevard in Marina
Del Rey. I can’t say too much yet,
but we plan on having our grand
opening around the time of the Pro
Iron Man (which is in late January
for 2009 for the first time…a month
earlier than usual). There will be
plenty of pros and other assorted
personalities from the bodybuilding
and fitness world on hand to cele-
brate this new venture.
Got a question for Charles? E-mail it to
him at editor@musculardevelopment.com
and you could see it answered right here
in MD!

Troy’s Last Stand

Finally, after much delay, I will be working with Troy Alves for the Iron
Man. Troy is 40 now, and he knows the clock is ticking. The last couple
years haven’t seen his best, and that’s not how Troy wants to be remem-
bered. The man wants to go out on top, which I fully support. So he’ll be
coming up to L.A. sometimes, and other times I
will head down to Phoenix. He hasn’t had a lot
of guidance during his contest prep for a very
long time. All he really needs is condition. The
mass, shape, and symmetry are all there. If he
brings all that with crisp, dry conditioning—
watch out. Troy wants to qualify for the
Olympia with a top three at the Iron Man, then
we’ll probably do a couple other shows just to
keep him focused and in shape. At the Mr.
Olympia, he wants to finally bring the striated
glutes and hams that have evaded him for
years. I don’t make predictions, but I’m saying
right now I believe he is capable of a top-five
finish. It’s up to him now, and I will be there to
guide and push him.

All About Presentation

Though I was very satisfied with how hard Silvio Samuel worked in the gym and
tremendously proud of the stunning physique he brought to the stage throughout 2008,
from now on, I am going to make sure he puts equal effort into his posing and presenta-
tion. I’ve said it before…you can have a great physique, but if nobody really sees it, how
would they know? Silvio thus far has not been presenting his physique to its full advan-
tage. I am confident that with a big improvement in this area, his placings will only go up
from here.

450 MD www.musculardevelopment.com February 2009

 hotshoppe
By Angela T. Frizalone
CryoTest
The World’s Most Hardcore
Anabolic Testosterone Amplifier
A ny hardcore bodybuilder knows
the raw, muscle-building
power of testosterone. Countless ath-
letes have used its power to dramati-
cally improve performance, break
world records and dominate competi-
tors. Without the undeniable advan-
tage of testosterone, don’t expect to
reach levels of muscularity like the
pros. But if you’re ready to cross the
line into uncharted territory, then you
need the explosive power of CryoTest™
– the latest scientific breakthrough for-
mula from Team MuscleTech™!
This powerful formula is the
world’s first testosterone booster that
jacks up testosterone and drives it
directly into muscle cells! CryoTest is
also strategically dosed with a key ingre-
dient shown to jack up training-induced GH levels! By forcing a dramatic
surge in testosterone levels, CryoTest transforms your body’s natural envi-
ronment into one that’s extremely conducive to freaky muscle growth.
While other testosterone-boosting products claim to offer only one benefit,
CryoTest stops at nothing to force an extremely anabolic environment
through multiple mechanisms. Get yours today at a GNC near you and
experience the raw power of testosterone for yourself!
VPX Muscle Power
ith 40 grams of the highest quality hypertrophy-producing pro-
W teins, VPX has done it again with Muscle Power! With a fast-
acting protein like whey protein, Muscle Power is guaranteed to get the
essential amino acids into
your system fast, for
dramatic muscle
building. And with
the slow-acting
protein casein,
VPX has added
the anti-catabolic
dimension to
ensure that your
muscles are fed
throughout the
day! Muscle
Power— For
Maximal
Anabolism morning,
noon and night!
452 MD
Information for products
discussed in Hot Shoppe
comes directly from the
companies represented and
does not imply endorsement
by Muscular Development.
Peak Beta™
Tingle-Free Beta-Alanine
olecular Nutrition’s Peak Beta™ utilizes a proprietary new con-
M trolled-release delivery system called Molecular Distillation &
Sustained Transport™ (MDST™). Each caplet sustains the release of beta-
alanine for up to 6 hours. Just a few caplets per day now ensure your
muscles will have a near-constant supply of this highly effective nutrient,
maximizing its uptake, utilization, and per-
formance-enhancing benefits. In addi-
tion to removing the rapid-elimina-
tion disadvantages of regular
tablets and powders, MDST™
technology completely elimi-
nates “the tingles” for virtually
all users, which is a hot flush
or tingling sensation on the
skin. This side effect is common
when the body absorbs beta-
alanine too quickly. While the
tingles aren’t dangerous, they
can be very uncomfortable.
Molecular Nutrition’s Peak
Beta™ finally makes beta-ala-
nine tingles a thing of the past!
If you haven’t taken advantage
of this proven ergogenic aid
because of this, now is your chance!
Trap The Volume … Lock
In The Gains™ With
BSN’S New Volumaize™
B SN has done it once again, this time cracking the “genetic code”
for the “N-Training™” (during training) “Supplement Timing
Window” with VOLUMAIZE™ - the Hypertrophic Activating Myocellular
Expander. A new category of supplement, VOLUMAIZE™ is designed to tap
into muscle fibers while you
train (“N-Training™) to boost
athletic performance, cellu-
lar growth, myohypertrophic
activation, glycogen and
essential amino acid super
compensation, muscle cell
membrane permeability, ATP
regeneration (your body’s
source for intracellular ener-
gy), protein synthesis,
strength, the working capac-
ity of muscle tissue, and
recovery. It’s time to Trap
The Volume … Lock In The
Gains™ with VOLUMAIZE™!
www.musculardevelopment.com February 2009
Muscle Milk Light Advanced
Trans-Fat-Free, Sugar-Free, Nighttime
Lactose-Free Nutrition In New 100-Calorie Shake
Recovery Matrix
T he industry’s premier protein-enhanced beverage slims down! Muscle Milk Light
gets even lighter with 100-Calorie Shakes in a new sugar-free, lower-in-fat for-
mula than original Muscle Milk Light. The new Muscle Milk Light 100-Calorie
Sleep While You Grow! Improve Sleep
Cycles! Maximize Recovery & Repair
he scientists at Muscle Pharm understand that quality sleep
Shakes provide an excellent source of protein and nutrition,
making it ideal for convenient on-the-go nutrition.
“Consumers have become very conscious about moni-
T is absolutely essential to any bodybuilder wishing to max-out
his/her genetic potential. This
toring their caloric intake, and that is why we created the is precisely why they have
100-calorie version that also cuts back on fat and sodium, left no stone unturned in the
while continuing to provide optimal nutritional benefits. In pursuit of excellence and
addition, the 100-calorie category is full of snack foods. We created a groundbreak-
wanted to provide a healthy alternative,” says Nikki ing formula geared
Brown, CytoSport VP of Marketing. “Packed with 15 specifically toward not
grams of protein, this beverage is enough to help sustain only initiating the sleep
one’s energy throughout the day.” process, but actually
Muscle Milk Light is designed to promote lean muscle maximizing it!
growth, fast recovery from exercise, and healthy, sustained Introducing BULLET
energy. Lactose-Free, Muscle Milk Light 100-Calorie PROOF, a scientifically
shakes are available in Chocolate, Chocolate Mint, Mocha engineered, synergistic
Latte, Strawberries ’N Crème and Vanilla Crème flavors. matrix of specifically
For more information on Muscle Milk or additional blended compounds that
CytoSport products, visit: www.cytosport.com. will allow you to enter
into the most restful state of
Reconfigure Your Body sleep, while at the same optimizing
With Just One Box! recovery and repair through proper hormonal modulation and preci-
sion nutrient infusion. BULLET PROOF will help you grow overnight
You Will Not Look The Same— Guaranteed by inducing total relaxation, feeding muscle cells, and cranking up
ITOTROPIN™ from Gaspari Nutrition is not another “HARDCORE” or levels of the most powerfulhypertrophy-producing hormones known
M “EXTREME” fat burner destined to only burn a hole in your pocket. Let’s
face it, fat burners are long dead because the category hasn’t delivered the results
to man— testosterone and HGH! BULLET PROOF represents a true
breakthrough in current muscle-building technology.
you’ve been after in years. It’s time for a new class of compounds with unrivaled
power that can deliver a total reconfiguration of your body’s composition in just a Lean Never
single box. We are so confident as to the effectiveness of this revolutionary prod- Tasted So Good!
uct that we guarantee YOU WILL NOT LOOK THE SAME after just one box of
MITOTROPIN™!
Detour® Lean Muscle Cookie Dough
So what does MITOTROPIN™ do? Caramel Crisp
• Dramatically Increases Resting Metabolic Rate he next generation of premium performance nutrition bars
• Turns The Mitochondrial CPT System Into OVERDRIVE
• Amplifies Catecholamine Levels To Induce Lipolysis
T ®
has arrived, with Detour LEAN MUSCLE. Detour Lean
Muscle has all of the essential nutrition you need to support a
• Crushes Hunger Pains And Destroys Appetite powerful, lean body and you won’t believe the rich, melt-in-your-
• Increases The Presence Of Uncoupling Proteins mouth cookie-dough flavor. Lean Muscle incorporates cutting-edge
• Increases Acute Sense of Well- research with Detour’s proven protein bar expertise, to promote
Being—At Times Euphoric In Nature! and support a lean lifestyle. Lean Muscle starts with the all-new
TM
• Enhances Mental Focus, Clarity, Quadra Whey Protein Blend , a full spectrum of high-quality whey
And Cognition protein designed to deliver peak nutrition and optimum results.
• Rapidly Increases hermogenesis Each bar provides 32g of protein, more than any other bar we
From the FIRST DOSE make, to support powerful and lean muscle mass. Lean Muscle
• Effectively Scavenges Free has an amazingly low 3g of sugar, is fortified with 20 vitamins and
Radicals minerals, and delivers 2000mg of Omega-3s. And with four deli-
• Taken as directed, you absolute- cious layers, the new Lean Muscle raises the bar for great
ly CANNOT MISS with MITOTROPIN. taste. Learn more about Detour Lean Muscle and the entire Detour
Try MITOTROPIN™ today and det- line at www.detourbar.com
onate this incredible neutron bomb of
a product on your own physique.
From the only company with the fire-
power to deliver it— Gaspari
Nutrition. Visit gasparinutrition.com
for more information.

February 2009 www.musculardevelopment.com MD 453

 lastword
Don’t Do The Crime,
Because Now You
Will Do The Time
T
he last couple of months have seen a
sharp spike in bodybuilder deaths. The
sudden increase in mortality has
spawned much debate online as to whether
we are preaching too cavalier an attitude
toward steroids in light of the four guys who
recently lost their lives bodybuilding. In spite
of the fact that the loss of life was in reality
the fault of diuretics, insulin, DNP and other
nonsteroid drugs, some of our even most lib-
eral-minded steroid proponents are starting to
sound more like Dr. Gary Wadler than Dr.
Norm Fost.
Some of the rhetoric has become so trite
and arcane that one would expect the next
thing out of their mouths will be to ban body-
building. While this may come as no surprise
to some, the fact that three people recently
died running the New York Marathon with no
call to outlaw distance running makes the for-
mer sound just a bit disingenuous.
Be that as it may, a concomitant, yet unre-
lated, action by Congress has some of you
involuntarily twitching. The bill that Congress
just passed (H.R. 6353, S. 980) creates a new
statute for offenses involving dispensing con-
trolled substances by means of the Internet.
The law attempts to clarify the laws regarding
“rogue” online pharmacies and what consti-
tutes a “valid prescription,” and also criminal-
izes certain advertising conduct in connection
with such pharmacies. It also makes it easier
for State Attorney Generals to go after online
pharmacies beyond their state borders. The
Ryan Haight Online Pharmacy Consumer
Protection Act of 2008 (accessible at
www.govtrack.us/congress/billtext.xpd?bill=h1
10-6353) is named for Ryan Haight, who died at
age 18 of a drug overdose in 2001 after he
obtained Vicodin (a Schedule III drug just like
steroids) over the Internet. The bill was signed
486 MD
by President Bush on October 15, 2008, and
became Public Law 110-425. Its most relevant
amendments will take effect 180 days after the
date of enactment of this act (on or about April
13, 2009).
Most importantly, the law increases the
maximum sentence for selling Schedule III
drugs (including anabolic steroids) from five
years to 10 years (up to 15 years if use of the
drug causes death or serious bodily injury).
This is for a first offense. Second offenses
double the maximum penalty from 10 to 20
years (30 years if use of the drug causes death
or serious bodily injury).
Now that the law says the maximum
penalty for selling Schedule III drugs is 10
years for a first offense, how much should the
convicted first offender actually be given for
his individual case? Probation? Three years?
Five years? Ten years? How does the judge
determine how much time to give him? The
federal sentencing guidelines instruct the
court where, within that zero to 10-year range,
someone should be sentenced based on that
crime.
Since Congress has boosted the maximum
punishments by law, be prepared for the U.S.
Sentencing Commission to convene to see if
there is now a disconnect between their sen-
tencing guidelines and the law. When the
maximum first offender sentence capped at
five years and the guidelines topped out at
Level 20 (33-41 months), they were fine. But
with the new statutory cap now raised to 10
years, they could decide to raise the guide-
lines so that they are more in line with the
maximum sentence for the crime.
Things have already gotten harsher. Right
now, the drug guidelines are based on a unit
system that was drastically increased in 2006.
Prior to that, 50 oral steroid tablets was one
www.musculardevelopment.com
By John Romano
unit. Now it’s just one tablet. Prior to the
change, a 10cc bottle of an injectable was one
unit; now a unit is only 0.5cc! Soon they may
increase the number of months attached to
each unit level in order to bring the guidelines
up to mesh with the new statutory increase.
What this means to you is this: prior to
2006, a guy caught selling bottles of test out of
his gym bag was looking at probation. By this
summer the same guy, convicted of the same
crime, could be looking at doing five years
hard time. This is the problem we have
because steroids are lumped into Schedule III
of the DEA’s [U.S. Drug Enforcement
Administration] list of controlled substances.
The laws and the penalties attached to them
are clearly aimed at drugs that present some
form of acute danger, such as Vicodin, Valium,
OxyContin, etc. Steroids present no acute dan-
ger; however, they are guilty by association.
Hopefully this is something our own Rick
Collins will argue when he is no doubt called
to testify before the U.S. Sentencing
Commission. But, if the past is any indication
of the future, don’t hold out much hope.
Steroids are as demonized as ever. Especially
now, since the recent rash of bodybuilder
deaths is being attributed to steroids and not
the other more dangerous, more readily avail-
able, and less illegal drugs bodybuilders use
and from which they die.
The take-home message is this, kids: it
wasn’t that long ago when casual dabbling in
male hormones among your gym buddies
amounted to no big deal if you got caught.
Almost no one went to federal prison prior to
2006 for juice deals. Now you could be looking
at serious, hard time for the same offense. The
big question is: is anyone going to stop using
juice because the law changed?
Pfffffff….. Fuh-ged-aboud-it. 
February 2009
 We hope you’ve enjoyed this issue
of Muscular Development magazine!

Like MD?
You’ll love our website…
For more hardcore, no bullshit, bodybuilding content,
Visit www.MuscularDevelopment.com