Professional Documents
Culture Documents
WWE
Vo l u m e 4 5 , N u m b e r 12 , D e c e m b e r 2 0 0 8
TRAINING
316 Muscle Form+Function By Stephen E. Alway, PhD, FACSM 368 Extreme Muscle Enhancement
By Carlon M. Colker, MD, FACN
108 Research: Supplements By Steve Blechman & Thomas Fahey, EdD 118 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD 164 Nutrition Performance
Kitchen Pharmaceuticals For Fat Loss? By Robbie Durand, MA
376 The True Victor By Victor Martinez 380 The Predator By Kai Greene 388 Mass With Class
By Branch Warren
394 Lee Priest Confirmed! By Lee Priest NEW! 400 Telling It Like It Is By Shawn Ray NEW! 406 Branden Ray: Road To
The USAs By Branden Ray
EXCLUSIVE INTERVIEW WITH 410 The Big Bad Wolf: 88 Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD TITUS PROSECUTOR The Peoples Choice 156 Fat Attack The Best Fats For Burning Fat 289 CUTTING EDGE By Dennis Wolf (The Latest Research) By Dan Gwartney, MD RESEARCH! 414 Erik The House Fankhouser By Erik Fankhouser
FAT LOSS
418 National Hero By Evan Centopani 422 The Pro Creator By Hany Rambod 426 Contest Guru By Chad Nicholls 432 Trainer of Champions By Charles Glass
DRUGS
128 Research: Drugs By Steve Blechman & Thomas Fahey, EdD 148 Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN 306 Testosterone Are You Testosterone Deficient?
By Dan Gwartney, MD
350 Anabolic Research Update By William Llewellyn 354 Anabolic Edge By Jose Antonio, PhD 358 The Anabolic Freak By David Palumbo 372 Busted! Legal Q&A By Rick Collins, JD
178 Muscle Growth Update By Robbie, Durand, MA NEW! 322 Bodybuilding Science Omegawave Never Overtrain
Again? By Robbie Durand, MA
332 No Juice Bodybuilding By Eric Broser NEW! 364 Ask The Doc By Victor Prisk, MD NEW!
MD 22 www.musculardevelopment.com December 2008
www.fantamag.com
296 Major Distraction By John Romano 336 Ramblin Freak By Gregg Valentino 440 Hot Shoppe By Angela T. Frizalone 444 MD Marketplace By Angela T. Frizalone & Manda Machado 462 The Last Word By John Romano
FEATURES
194 MR. OLYMPIA COVERAGE BY FLEX WHEELER 216 MICHAEL LIBERATORE ARMED & DANGEROUS
GUNNING FOR THE PROS By RON HARRIS
246 TREY BREWER LEG WORKOUT By RON HARRIS 262 SEAN ALLAN AND MICHAEL LOCKETT
SPEAK OUT EXCLUSIVE INTERVIEWS By RON HARRIS
WWES CANDICE MICHELLE 296 TREY BREWER MONSTER WHEELS WORKOUT 246
MD 25
www.fantamag.com
editors letter
By Steve Blechman Publisher & Editor-in-Chief
makes this kid rise to the top. Second to Nunn is 2008 USA super-heavyweight Champion Ed Nunn is he the next X-Man?There is no denying this guy will turn heads at the Nationals. He reminds me of Toney Freeman, who also won the Nationals in 2002. Nunns X-frame, with massive delts, tight waist, striated pecs and flaring quads is my favorite to win the super-heavyweight class. Nunn has a huge structure, but he needs to put on more overall mass if he is to assure a win at the Nationals and be a future star in the IFBB. See page 232 for more on how he plans to accomplish that. Other super-heavyweights battling for their pro card at the Nationals are Michael Lockett, Trey Brewer (see page 246 for Treys Wheels From Hell, Super Freak Leg Blast) and BSA, Big Sean Allan, (see page 262 for his exclusive, controversial interview). With all these monsters heading to Atlanta to do battle, this year will sure be memorable! Every year at the Nationals there are favorites, underdogs and dark-horse picks. This
28 MD
www.fantamag.com
Publisher/Editor-In-Chief Steve Blechman Senior Editor John Romano Managing Editor Angela T. Frizalone Creative Director Alan Dittrich, Jr. Associate Editor Lana Russo Associate Art Director Stephen Kolbasuk
year is no different. On page 278, Flex Wheeler gives a complete rundown of the entire 2008 Nationals hopefuls. On page 289, John Romano interviews Titus prosecutor Robert Daskas. As bodybuildings former bad boy settles into the reality that the rest of his life will be spent in prison, find out the truth about how he got there. Daskas plainly and openly discusses the case and tells how Tituss stories and emphatic pleas of innocence are total bullshit, and just how close Titus came to being sentenced to death for the murder of Melissa James.
d
Assistant Editor Alan Golnick Contributing Editors Carlon Colker, M.D.,Thomas Fahey Ph.D. Dan Gwartney, M.D. Executive Assistant Michele Gampel Photographers Chief Photographer: Per Bernal Mike Yurkovic, Dan Ray, Bill Comstock Illustrators Bill Hamilton, Fred Harper, Jerry Beck Advertising Advertising DirectorAngela T. Frizalone (239) 495-6899 Corporate Office 800-653-1151, 631-751-9696 Circulation Consultants Irwin Billman & Ralph Pericelli
Finally, on page 194, get the scoop on 2008 Olympia coverage by Flex Wheeler. MD is first to print, with all the news, views and opinions on the Super Bowl of bodybuilding and the contest that crowned Dexter Jackson king. The rest of the book is packed to the binder as usual with all the latest news, research and information on building muscle and burning fat by the athletes and industry insiders that know how its done. You get it all right here in Americas number one hardcore bodybuilding bible! See you next month!
To Order a Subscription: (888) 841-8007 Customer Service & Subscription Inquiries: (631) 751-9696; 1-800-653-1151
Advanced Research Press, Inc. reserves the right to reject any advertising at its discretion. MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by Advanced Research Press, 690 Route 25A, Setauket, New York, 11733. Copyright 2008 by Advanced Research Press. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $49.97 per year (USA); $79.97 per two years (USA); foreign: $79.97 per year. Nothing appearing in MUSCULAR DEVELOPMENT may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial submissions to: MUSCULAR DEVELOPMENT, 690 Route 25A, Setauket, New York, 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENT will be considered as intended for publication, and MUSCULAR DEVELOPMENT reserves the right to edit and/or comment. 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. PRINTED IN USA
Cover photos of Michael Liberatore and Candice Michelle are by Per Bernal
www.fantamag.com
MD 29
mailroom
Awesome Mag
You guys are so on top of the industry; its crazy! I was reading another bodybuilding magazine, but ever since I discovered MD, I havent picked up another magazine. The photos and the way everything looks is just so much better than anything else I used to read. Every month I find it looks better than the last. I appreciate your honesty when reporting about the industry. Its all I will read now. Take care. John A., e-mail
Huge Fan
Hello. I wanted to write in and say thanks for such a kick-ass magazine. I turn to MD each month for all the news I need about the industry, scientific research, training everything. Its what I really look forward to reading every month and I always tear through it. Keep it up! Rodger, e-mail
32 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
www.fantamag.com
WHATs HOT!
Hot News, Hot Gossip, Hot Photos
Written and Photographed by Mike Yurkovic Sylvia Smith, NPC Figure Athlete, Alabama
If you are an NPC or IFBB athlete and you have some news, gossip or want to be featured as one of the MD Hot Girls, contact Mike Yurkovic at www.physique-art.com.
34 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
December 2008
www.musculardevelopment.com
MD 35
www.fantamag.com
WHATs HOT!
Flex Back At The Mecca
I recently did a series of photo shoots with MDs own Flex Wheeler, who has himself back in pretty awesome-looking shape. We did one of the shoots down at Golds Gym Venice, where Flex had not set foot in roughly eight years. There was a whole lot of buzz, as the Golds crowd was interested in finding out what was happening with Flex these days and how he looked. Flex has still got the big guns, just these days they are complete with flame tattoos. Flex, who is bodybuildings king of bling, wanted to show me his custom car rim set. As Flex would say, Those rims are sick wit it, bro!
Flex Wheeler
36 MD
www.fantamag.com
Brandie Gardner
LaDawn McDay
Fouad Abiad
Remember to keep up to date on all the 2008 NPC and IFBB contest placings and pics at www.musculardevelopment.com, where we have it first! December 2008 www.musculardevelopment.com MD 37
www.fantamag.com
By TEAM MD
MDPeople
MUSCULARDEVELOPMENT.COM
FOR COM CONTEST COPLETE VERAGE!
CHECK OUT
Team MD brings you industry sightings from the 2008 Mr. Olympia, Las Vegas, Nevada
Ill be back!
44 MD
www.fantamag.com
Team MD
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 45
MDPeople
Steve Stone, RIP, you will be missed dearly.
MUSCULARDEVELOPMENT.COM
FOR COM CONTEST COPLETE VERAGE!
CHECK OUT
Congratulations, Dexter!
Romano Diet.
46 MD
www.fantamag.com
The O Henrys!
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 47
MDPeople
MUSCULARDEVELOPMENT.COM
FOR COM CONTEST COPLETE VERAGE!
CHECK OUT
Bigger, Stronger, Faster director Chris Bell with Dave and John
48 MD
www.fantamag.com
WTF!
Romano Jr.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 49
TheRomano Factor
By John Romano
54 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
THE WAY I SEE IT, is the way Bad Chad sees it. He is totally right! I find myself saying the exact same thing to the people who say they cant; yes, you can! The matter is simple: if we can do it, they can do it. Its as simple as that. Actually doing it is a whole other matter.Thats why so many people say they cant. It just shows you what amazing people we all are!Thanks, Bad Chad, for pointing that out and congrats on a very well-written piece!
JUDGE THROWS OUT CASE AGAINST SIGNATURE PHARMACY WHILE ALBANY DA SCRAMBLES TO SAVE FACE
Last February, Albany County New York district attorney P David Soares . left the cold, crack-infested streets of his jurisdiction and flew down to Florida, with camera crews and his Albany Times-Union publicists in tow, to take part in a raid (along with federal and state narcotics agents) on several Signature Pharmacies in Central Florida as part of what Soares said was, A multistate investigation into the illegal sales of steroids over the Internet he called Operation Which Doctor (thats not a spelling error, but rather a cute double entendre). Soares had said that the pharmacies were believed to supply a large portion of the national market of the illegal online sale of anabolic steroids, human growth hormone and other controlled substances. Apparently, this was of such importance to the public interest that Soares found it reasonable to leave his jurisdiction, fly himself and his media posse to Florida, stay at the swank Swan and Dolphin resort in Orlando, where guest suites routinely fetch upward of $500.00 a night, and charge all of it to the taxpayers of New York. As part of the raid if you can call arresting legitimate businesspeople who begged to turn themselves in a raid multiple felonies had been brought against Signatures owners, one of their pharmacists, and two former business managers. The group was arrested and extradited to Albany County to face a total of 31 felony and two misdemeanor charges of criminal diversion of prescription medications and prescriptions, insurance fraud and criminal sale of a controlled substance. Amy Tingley, an attorney who represented the owners of Signature, said that they had been trying for over a month to turn themselves in to authorities after they had learned of the investigation in 2007 , but Soares had refused to discuss the matter with them, and instead, showed up unannounced in Florida with camera crews. On no less than three occasions they contacted the Albany DAs office and asked if they could please come to New York and process themselves. They were told they were a target, but were not allowed to come to New York and process themselves, Tingley had said. Throughout the case, a bumbling Soares quickly sunk to lower and lower stead, and is still the center of a lot of controversy. At the time of the Florida raid, he had defended his decision to ignore the defendants request to turn themselves in, saying that the element of surprise is an important law-enforcement tool. Is he serious? Maybe for a meth lab, but a legitimate pharmacy? At least two dozen doctors were also charged with writing prescriptions for drugs without having seen the patient, as required under New York law. But according to the records of the states Unified Court System, at the time of the raid, Soares had no legal authority to act as a district attorney, as he was not currently registered to practice law in New York State (or Florida December 2008
56 MD
www.fantamag.com
www.musculardevelopment.com
Signatures drugs havent found their way into a schoolyard for the most part, adults are using them to combat aging! Its the crack thats in the schoolyard! But steroids in Florida are much safer to go after and the weather is nicer. And dont forget, steroids are sexy.
separate grand juries and he still hasnt gotten the message! Do you have any idea how much it costs to present a case with multiple defendants from another state to a Grand Jury? And after four bungled attempts, hes still willing to toss more of the taxpayers money at an appeal? Whats wrong with this guy? Right in his very own jurisdiction of downtown Albany, street drugs are out of control yet this DA is hell-bent on sending clean-cut, legitimate business owners in Florida to prison for compounding medications, dispensed with a prescription, that, by comparison to the crack hes ignoring, are safer than Tylenol! Did I mention the fact that the drugs were dispensed with valid prescriptions! Signatures drugs havent found their way into a schoolyard for the most part, adults are using them to combat aging! Its the crack thats in the schoolyard! And its over crack that Soares constituents are dying. Ah, but steroids in Florida are much safer to go after and the weather is nicer. And dont forget, steroids are sexy. The next thing that irks me is the fact that Soares is flagrantly and unconscionably flouting patient privaSignature and what those medications were. He even called out Victor Martinez, stating publicly, If you see Victor, tell him I want to talk to him! This intentional flouting of HIPPA laws in the name of sensationalizing his case also sets a hypocritical president for the Albany DA. Following is a complicated story about Soares disingenuous scheme to cover up disgraced former New York governor Elliot Spitzers cover-up. In the end, youll see the egg all over Soares face and its relevance top the Signature case, so bear with me. As the story goes, former New York Governor Elliot Spitzer who resigned in disgrace after it was learned he was a client of a prostitution ring under investigation by the federal government was embroiled in a little affair known as Troopergate, which was the precursor to another executive foible known as the Dirty Tricks Scandal. It had to do with New York State police working under Spitzers administration to keep special records of Senate majority leader Joseph L. Brunos (Spitzers political foe) whereabouts when he traveled with police escorts in New York City, and when using the states air fleet. The
58 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
60 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
USA LIGHTWEIGHT CHAMP JOE PEARSON FLEXES IN VALHALLA AND WE WANT TO KNOW WHY
When you think of how many bodybuilders there are in the world and you compare that to how many of us die doing it, the numbers arent that many. Even in light of the extremes some of us go to, bodybuilding is a relatively safe pursuit. So, when one of us (especially a young healthy vibrant example with everything going for him) gets pulled into the fold, those of us left shocked want to know why. This week, Dave Palumbo called me to tell me that one of his clients, NPC lightweight champion Joe Pearson, suddenly died while he was walking on the treadmill. WTF?? How did that happen? I mean the guy was only 39, in great shape, good health, nothing was wrong with him! It is these very mysteries that beg to be answered because were all standing here in shock. Its one thing to lose a guy who was jacked to the gills, the color of raw liver and gasping each breath like it was his last. Joe was the exact opposite. In a million years, you wouldnt think this guy would drop dead, but he did. THE WAY I SEE IT, we should let the person who knew Joe the best tell the story of why he died.The following is excerpted from a letter Joes girlfriend, Emily, sent to Dave Palumbo.. Given the phenomenal physique Joe worked so hard to achieve, he defended himself against speculation of substance enhancement often. (After a show, he was usually the first guy to
get pulled and tested. He always passed.) Pearson, 39, was at the top of his game when he collapsed and died at his Kennewick, Wash. gym of sudden heart attack on September 21. With no indications of any health problems, this specimen of good health made his living as an industrial hygienist protecting the safety of people in the workplace. What could explain this untimely tragedy? According to witnesses, Pearson walked for about 4 minutes on a treadmill at StarFit Fitness Club when he fell and apparently struggled to breath until paramedics arrived. His heart stopped beating. Attempts to resuscitate him failed, and he died shortly thereafter at Kennewick General Hospital.The coroners preliminary report states that three arteries were clogged with plaque and caused blockages to his heart. No diet, training or supplement regimen could have changed this genetic defect. His heart had to work hard to pump blood through his body, and the autopsy showed an enlarged heart as a result. Whereas the average heart weighs 365 grams, Pearsons weighed 459 grams at the time of his death. The autopsy also showed he had suffered a previous heart attack that he was apparently unaware of. Previously, Pearsons family and friends indicated he never complained of shortness of breath or illness.He was more than my boyfriend of two years, for all intents and purposes he was my trainer, my motivator and my best friend. Joe lived a very full life...hunting, fishing, wakeboarding and snowboarding... but it was a love of bodybuilding that so clearly demonstrated his strength of character, body and heart. Joe was a loving and compassionate man, always willing to help others. He was the strongest person I knew and I miss him so much I ache. But as painful as it will be to walk through the door of the gym we met at almost three years ago and trained at almost every day since, I can hear his voice in my head, Suck it up and get it done. Were tough, and we didnt get bodies like these by sitting around wishing. Eat clean and lift hard. Do your best and listen to your body. Never give up. So tomorrow, my dear friend is meeting me in the parking lot, and Im going to walk through the door of our gym. It was who we were. Out of respect for Joe, I will lift hard, or I will go home. Godspeed, brother.The rest of you, stop what youre doing right now and go get a physical!
NO BULL RADIO
No Bull Radio is proud to announce that we have finally accepted sponsorship of two exciting companies! Moving forward, Dave and I will be trying out and showcasing many new and innovative products soon to be released by each respective company. The great thing is that Dave and I worked hard to solicit two companies that do not produce competing products. We didnt want to have to choose sides and use one product over another. This way, we can take advantage of both companys products and report real-world experiences to you! First to step up to the plate was Met-RX founder Dr. Scott Connelly. Dave has known Dr. Connelly for many years, having worked with him at Met-RX back in the day. Their close relationship precedes our deal, as Dave and definitely vouch for the doctor. Dr. Connelly has been a guest on NBR many times and his shows have historically been our most popular. Dr. Connelly was on NBR this month talking about the first of his new product line called Progenics SRG. This is a three-part system consisting of a growth and recovery formula that you mix together as a shake and accompanying capsules taken immediately after your work out. Dr. Connellys groundbreaking research into whey protein fractions have resulted in a growth and recovery formula like nothing Ive ever tried. I took the Progenics after training legs and then trained them again the next day. What I found was that after 24 hours I was not only fully recovered from the previous days training, but also slightly stronger! The immediate results from Progenics are northing short of drug-like. I urge you all to try it while its still legal! Get yours today at ProgenicsSRG.com. The next company that wants Dave and me on board is ALR Industries. Ive known the companys founder Author L. Rea for more years than I care to admit. Something like 15 we last calculated. The ink isnt dry on our deal yet, but my cupboard is stocked with his whole line of ALR products. Im loading up now and looking forward to having Author on the show soon so that we can discuss his incredible line of mass-building fare. So stay tuned to NBR Monday nights at 7 P.M. EST on www.musculardevelopment.com.
62 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
www.fantamag.com
muscular development.com
By Gregg Valentino
Welcome back, my friends, to the show that never ends. Were so glad you could attend, come inside! Come inside!. MuscularDevelopment.com 24 HOURS A DAY BABE 7 DAYS A WEEK, BOOYA.YOOOOOO, WHATS UP WHATS GOODFUCK , OFF!!!!YO, I SAY THAT OUTTA LOVE!!!!!.... OH YEAH BABE, In the land of the witless, the half-wit is kingTHE NO BULL FORUM IS FULL OF KINGS & A FEW QUEENS, IF YOU READ BETWEEN THE LINESWe the willing, led by the unknowing, are doing the impossible for the ungrateful. We have done so much for so long that we are now qualified to do anything with nothing..WHAT DOES THAT MEAN? IM NOT SURE BUT IT SOUNDED GOOD.ANYWAY, I MUST TELL YA, THINGS ARE GETTING STEAMY ON THE FORUM THANKS TO MY POST ABOUT WHO IS LOOKING FOR AHH, THE ONLY PROBLEM I HAVE WITH ORALS IS, IM OUT OF THEM.EVERYONE KNOWS DAVE IS THE PRECONTEST GURU SO HERE IS A QUESTION FROM ONE OF THE MEMBERS WHO COMPETESQUESTION: DAVE, what would you recommend for a dyazide protocol from Friday after pre-judging to the Saturday finals? ANSWER: 1/2 dyazide on Friday night before bed and another 1/2 dyazide on Saturday morning at 12 noonSWITCHING CHANNELS FOR A MOMENT..HERE IS A QUESTION FOR DAVE BY A MEMBER WITH STEROIDRELATED ACNE PROBLEMSDAVE, I am planning on using accutane at 40mg/day for the first 6 weeks and see how it works before I increase it to 80mg/day. My question is 1. Should I split the dosage? YES2. Can I take 40mg at once? YES3. Can I run 40mg stanazolol(orally) with accutane? SURE..4. Do I need to use Liv.52 with accutane? I wouldnt in case it interacts with the efficacy of the ACCUTANE. Believe me, having 1-2 alcoholic drinks a night is a hell of a lot more toxic than 40mcg Accutane. ACNE IS A BIG PROBLEM FOR A LOT OF STEROID USERS, THERE ARE EVEN A FEW PROS WHO ARE WALKING ZIT FARMSHEY ANOTHER FAMOUS BODYBUILDER, A BODYBUILDING LEGEND TALKS TO THE MEMBERS EVERY DAYWITH HIS WITTY COMMENTS AND POSTS, SHAWN RAY ANSWERS LOTS OF QUESTIONS.HERE IS A SAMPLE OF A FAMOUS PRO INTERACTING WITH THE MEMBERS. Q: SHAWN, Im really interested if you made many friendships with bodybuilders when you were competing. A: I made a few friends but mainly on the amateur side of the sport. Kevin Levrone was the closest, although Flex was in and out of my camp based on his mood. I never had it out for Flex, but loved to stick it to him when I could because he was an emotional guy who didnt take criticism very well. That said, my friends were the guys I grew up with. I never lived far from where I was born, which helped keep me grounded. I only dealt with most of the pros on an as-needed basis, friendships were built, earned and respected in a non-confrontational, noncombative way. Kevin Levrone and I never really discussed BBing.
LOVE?.YO, GAG AT THIS, JOHN ROMANO HOOKED UP WITH ONE OF THE FITNESS GIRLS aka PRGIRL ON THE MD FORUM AND THEY ARE NOW A COUPLE..YES YES YES, YOU CAN NOW CALL ME CUPID.THANK YOU VERY MUCH.BY THE WAY ROMANO OWES ME A BIG FAT STEAK DINNER FOR HIS NEWFOUND LOVE CONNECTION AND YO, IM HUNGRY & READY TO COLLECT!!!!!SO FAR THERE HAS BEEN A FEW HOOK-UPS AND ONE REKINDLED OLD FLAMEGEEZ, IM FEELING ALL WARM & FUZZY INSIDE..FOR THE REST OF YOU MOMOS I WILL TELL YOU THIS MUCH >>> ON THE MD NO BULL FORUM, THERE ARE A BUNCH OF HOT FIGURE/FITNESS & BODYBUILDING GIRLS LOOKING FOR REAL ROMANCE SO IF I WERE YOU GUYS, I WOULD GET MY ASS ON THE MD FORUM AND MEET THE BABE OF YOUR DREAMS ANYWAY ENOUGH OF THAT SHIT, ITS TIME FOR A QUOTE FROM THE MAN HIMSELF DAVE PALUMBO, TAKEN FROM HIS LEGENDARY Q&A THREAD ON THE MD FORUM: The problem with oral steroids is that theyre not in your system for that long. This creates UPS and DOWNS, mood swings, acne breakouts (because of hormonal fluctuations similar to what happens to women when they PMS), and water retention Dave Palumbo..UM DAVE, ...
68 MD
www.fantamag.com
A. High Reps to me is anything over 20 reps! I routinely performed 12 to 15 reps per set on legs! Q. Should I just stop training my abs in general? A. Thats up to you. I personally trained my abs 3 days a week, 3 exercises for 30 reps per set. Q. Did you practice the vaccum pose or just have it? A. I practiced, which is what many of the youngsters fail to do these days and it shows when I watch them pose. Q. Thanks. When practicing the vaccum, did you totally exhale and then suck your stomach in? A. Correct! OK THATS ENOUGH, I GOTTA RUN , ROMANO IS IN TOWN AND IM VERY HUNGRY FOR STEAK.ILL SEE YOU ALL ON THE BOARDS.UNTIL THEN I JUST WANNA SAY..Everyone is entitled to be stupid but some people here are abusing the privilegeFUCK OFF
Albert Einsteins THEORY OF RELATIVITY >> Put your hand on a hot stove for a minute and it seems like an hour.. Sit with a pretty girl for an hour, and it seems like a minute. THATS relativity. .SPEAKING OF PRETTY GIRLS I WOULDNT MIND SITTING WITH MY HAND ON THIS PRETTY FORUM MEMBER FOR A MINUTEOOOPS SHE IS ALREADY TAKEN, DAMN!!! OH YEAH BABE, AND SHE HAS THAT SEXY DARK GOTH LOOK I DIG SO MUCHOH YUM!!!!THIS MONTH I PRESENT YOU THE VERY SEXY Wendy Hajik . QUESTION: Hey Wendy, Do you know karate? Cause, your body is really kickin girl Name: Wendy Hajik Forum Name: BlackWidowGirl Age: 25 Zodiac Sign: Capricorn Hometown: New Berlin, WI Height: 52 Measurements: 35-27-37 Eyes: Brown Off-Season Weight: 132 Competition Weight: 125 Favorite Food: Anything Chocolate Favorite Junk Food: Chocolate-Covered Chocolate Favorite Quote: I would rather be hated for who I am than loved for who I am not... Favorite Makeup: Black eye shadow and black nail polish Favorite Body Part To Train: Legs Your Best Asset (Body part): Legs Future Plans/Goals: Make a living through working out and being in shape. After serving four years as a B-52 jet mechanic in the Air Force, my fitness level had decreased significantly. One random day, however, I got off of the couch and went for a run Forrest Gump-style and found a new addiction. I quickly grew bored of running and realized that chicks really should weight train. I joined a December 2008 www.musculardevelopment.com
speed-training program that included sprint training, plyometrics, agility, and weightlifting three days a week. Two years later and a move from Minot AFB, North Dakota to Dallas, Texas has led me to getting my airframe and powerplant mechanic license, a personal training certification and a brand new path in the sport of bodybuilding. As of right now, my main focus is on the fitness division but I do intend on trying out figure and bodybuilding at some point. I am so new to this and cant wait to see where it will lead me! There have been so many people who have played integral roles in my journey to my first competition. To Jodi Miller, my posing coach/competition advisor and true friend: Thank you so for all of your help and advice for getting me ready for my first time onstage! To Isaac, my amazing boyfriend/trainer/nutritionist: Thank you so much for believing in me and seeing my potential. I love you always! This fun, new direction my life has taken will finally give me an outlet to focus my true desire for competition GJ! Every girl should use what Mother Nature gave her before Father Time takes it away. ..THANK YOU WENDY, WEL COME TO THE MD FAMILY. JUST TO LET YOU KNOW, Ive just moved you to the top of my to do list. .OH YEAH, BABESHE IS A HOTTIE. MD 69
www.fantamag.com
musculardevelopment.com
A WARRIOR DOESNT PICK HIS BATTLES, A WARRIOR IS TOLD WHERE HIS BATTLES WILL BE. THATS WHERE HE GOES AND FIGHTS WITH HONORIF THERE WAS EVER A WARRIOR IN BODYBUILDING, ITS THIS NEXT GUY NICK SCOTT aka The Beast ON THE MD NO BULL FORUM THIS GUY HAS GONE THROUGH HELL AND NOW RULES THE STAGE OF LIFE, NOT TO MENTION WHATEVER BODYBUILDING CONTEST HE ENTERSNICK SCOTT IS LIVING PROOF OF MY FAVORITE Arnold Schwarzenegger QUOTE: Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. .OH YEAH, BABE. Name: Nick Scott Forum Name: The Beast Hometown: Ottawa, Canada Age: 26 Years Bodybuilding: Almost 3 years Goal for the future: To bring more awareness to the sport of wheelchair bodybuilding ing everything? Perspective. At that point, it wasnt about if my glass was half empty or half full; I am just grateful I have a glass. The type of diet Nick Scott maintains: 1,5004,000 calories; 50% protein; 30% carbs; 20% fat; for contest: 200-400g of protein; 50-150g carbs; 20-50g fat Nick Scotts type of training is two days on, one day off, then a three days on, one day off split. I keep my reps between 8-12 and working sets 12-20, depending on which muscle group Im training. WORDS OF WISDOM: I felt like I had lost everything and was helpless. It was when I went back to the gym at school, something snapped in me. I told myself that if I couldnt do a lot of things that I used to, the one thing that I could do was be stronger than everyone. And thats when I started bench pressing again. It wasnt bench pressing that changed my mindset; it was striving toward a goal.
Bodybuilding Achievements:
Back in August of 1998 I was involved in an accident that would forever change my life. The left front tire on my vehicle blew out and rolled my vehicle five-and-ahalf times. I was ejected through the drivers side window, and eventually collided with my vehicle in mid-air. The outcome of these unfortunate circumstances was a broken back and a damaged spine at T-12 and L-1 requiring titanium rods to be vertically bolted to my spine. I was diagnosed as paraplegic, and was told that it would be physically impossible to ever walk again. That day a part of me died; yet at the same time another part of me was born. Whats the one thing you gain from los2008 Muscle Mayhem, First, Wheelchair, Kansas City, MO 2008 Wheelchair Nationals, Fourth, Heavyweight, Palm Beach Gardens, FL 2007 Rocky Mountain Championship, BEST MALE POSER Denver, CO 2007 Rocky Mountain Championship, First, Wheelchair, Denver, CO 2007 Debbie Kruck Classic, Second, Wheelchair, Daytona Beach, FL 2007 Caveman Classic, First, Wheelchair Mixed Pairs, St. Louis, MO *1st Wheelchair Mixed Pair in Bodybuilding History! 2007 Caveman Classic, First, Wheelchair, St. Louis, MO 2007 USA Wheelchair Championship, First, Heavyweight, Metairie, LA 2007 Wheelchair Nationals, Third, Heavyweight, Palm Beach Gardens, FL 2006 Rocky Mountain Championship, First, Wheelchair, Denver, CO 2006 Wheelchair Nationals, Second, Heavyweight, Palm Beach Gardens, FL ***COMPETED AGAINST ABLE BODYBUILDERS AS A WHEELCHAIR BODYBUILDER 2007 Kansas City Golds Classic, BEST MALE POSER, Overland Park, KS 2007 Kansas City Golds Classic, Third Mixed Pairs, Overland Park, KS When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one that has been opened for us.HEY NICK, ITS AN HONOR TO HAVE YOU AS PART OF THE MD FAMILY, YOU ARE TRULY AN INSPIRATION..YOU ROCK!!!!!!!! www.musculardevelopment.com December 2008
70 MD
www.fantamag.com
www.fantamag.com
RESEARCH
Training
Should You Train to Failure?
Bodybuilders are bombarded with slogans such as, No pain, no gain, and You must burn to grow. Inspirational films, such as the Rocky Balboa movies, reinforce the concept that you cant work hard enough and that more is better. This training philosophy accounts for the popularity of boot camp workouts and fitness challenges such as the United States Secret Service 10-minute One-Arm Kettlebell Snatch Test that push people to absolute failure. Is failure training necessary for peak fitness and is this type of training safe? Jeffrey Willardson and colleagues from Eastern Illinois University in Charleston, IL found that training to failure was no more effective for building muscle endurance than a program with a fixed number of sets and reps. Muscle tension and time under tension are two critical factors for building muscle mass and strength. Training to failure reduces muscle tension to the point where the extra work is no longer beneficial. Failure training can also be dangerous and even deadly because it can destroy muscle tissue. This condition, called rhabdomyolysis, releases the muscle contents into the bloodstream, which can cause kidney failure. The popularity of failure training has triggered a mini epidemic of rhabdomyolysis in the United States. (International Journal Sports Physiology Performance, 3: 279-293, 2008)
obliques, transversus abdominis). This makes the exercise less effective for targeting the abdominal muscles and puts excessive strain on the spine. Nearly 50 years ago, therapists suggested that bent-knee sit-ups were superior to straight-leg situps because they minimized the activity of the hip flexor muscles. Unfortunately, biomechanical scientists found that both straight-leg and bent-knee sit-ups produced unacceptable loads on the spine. Canadian scientists, led by Chad Workman, found that the Janda sit-up maximized the load on the abdominal muscles while minimizing the activity of the hip flexors. The Janda sit-up: Lie on your back with knees bent and feet off the floor and calf muscles supported by a spotter. Do a standard curl-up, while pushing down against the spotters hands and contracting your hamstring and glute muscles. Contracting the hams and glutes (hip extensors) inhibits the hip flexors from contracting a phenomenon called reciprocal inhibition. The Janda sit-up is an effective way to build the ab muscles, while minimizing the load on the spine. (Journal Strength Conditioning Research, 22: 1563-1569, 2008)
78 MD
www.fantamag.com
RESEARCH
Training
Training Volume More Important Than Intensity For Glucose Uptake After Weight Training
Weight training increases muscle mass and strength; it also boosts metabolic health by improving blood sugar regulation. Aerobic and resistance training increase glucose (sugar) uptake capacity following exercise. Poor blood sugar regulation is linked to the Metabolic Syndrome a group of symptoms that include hypertension (high blood pressure), type 2 diabetes, abdominal fat deposition, abnormal blood fats, inflammation and blood-clotting abnormalities. Glucose uptake during recovery from exercise is vital for restoring glycogen (stored carbohydrate), which prepares the body for future workouts. Paul Luebbers from Emporia State University and colleagues found that training volume influenced glucose uptake during recovery from weight training more than training intensity. They infused small amounts of glucose continuously after high and low intensity weight-training programs of the same volume (total work). The study showed that high and low intensity weight-training programs could improve blood sugar metabolism. People can benefit from many types of weight training; it is an important technique for promoting metabolic health and improving the quality of life. (Journal Strength Conditioning Research, 22: 1094-1100, 2008) a bench press (negatives). Muscles can exert more force eccentrically (lengthening contractions) than concentrically (shortening contractions), so muscle soreness and injury is more common in exercises involving eccentric contractions. Muscles increase in strength and size largely by repairing small injuries to the muscle fibers, and adapting by adding muscle protein so that similar loads are less stressful in the future. Kyle Hackney and co-workers from Wayne State University in Detroit found that creatine kinase (a marker of muscle injury and inflammation) and resting energy expenditure were higher in untrained people than in trained people in the days following an intense weighttraining workout. The program, designed to induce muscle soreness, involved 8 sets of 6 repetitions for eight exercises. The training cadence was 1 second for each concentric contraction and 3 seconds for each eccentric contraction. The study showed the weight-trained people adapted to intense muscle contractions and developed protection against potentially damaging exercise. Conversely, muscle damage and the resulting repair process were greater in untrained people. (Journal Strength Conditioning Research, 22: 1602-1609, 2008) tion to intense exercise that damages muscle tissue. Linda Yamamoto from the University of Connecticut at Storrs and co-workers found that hydration status had no effect on myoglobin or creatine kinase (two markers of muscle damage) following intense weight training (squats, 6 sets of up to 10 reps). The test subjects completed the workout while dehydrated, normally hydrated and overhydrated. The researchers concluded that dehydration did not contribute to muscle damage during intense weight training. (Journal Strength Conditioning Research, 22: 1387-1393, 2008)
Dehydration Does Not Increase Muscle Damage Following Intense Weight Training
High-volume training programs, such as boot camp and high-rep to failure workouts, increase the risk of muscle damage. Extensive muscle injury can lead to rhabdomyolysis that involves leakage of muscle chemicals such as myoglobin and creatine kinase into the bloodstream, which can cause kidney failure. Treatment involves infusing fluids intravenously. It seems reasonable that fluid (hydration) status would influence the reac-
80 MD
www.fantamag.com
RESEARCH
Fat Loss
The Skinny on the Mediterranean Diet
The Mediterranean diet high in olive oil, lean meats, fish, fruits, vegetables and red wine promotes longevity and reduces the risk of heart disease, some types of cancer, and blood vessel inflammation. The diet might also combat obesity, but whats the evidence? A review of literature by Genevieve Buckland from the Catalan Institute of Oncology in Barcelona, Spain and colleagues found 21 studies that examined the link between obesity and the Mediterranean diet. While only half the studies showed that people following the diet were less likely to be obese, no study showed that the Mediterranean diet promoted weight gain. In fact, in long-term studies, people following the diet were 29 percent less likely to become obese. Cross-sectional studies showed a 51 percent reduced risk for becoming overweight or obese. Several intervention studies (i.e., subjects followed the Mediterranean diet to lose weight) showed weight losses of more than 30 pounds. The diet may prevent weight gain because of its low energy density, low glycemic load (lower in simple sugars), and high water content. The diet is low in saturated and trans fats and high in monounsaturated fats, which might have health benefits. (Obesity Reviews, in press, published online June 10, 2008) thinner than the average American. A study by Abu Mourad and co-workers from the University of Crete School of Medicine combined the results of 102 studies on obesity rates in 21 Mediterranean countries (European, Middle Eastern, African) conducted between 1997 and 2007. The study showed that 20 percent of adult males
and 25 percent of adult females living in Mediterranean countries were obese, compared to 33 percent of Americans. Only 10 percent of Mediterranean kids were obese compared to 17 percent in the United States. European children living in Mediterranean countries were more obese than kids from Mediterranean countries in Africa or the Middle East. Obesity rates increased alarmingly in the European parts of the Mediterranean and coincided with decreased levels of physical activity. As in America, health experts recommend that people should do more exercise and eat healthier foods. Perhaps they should return to the Mediterranean diet. (Obesity Reviews, 9:389- 399, 2008)
88 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Fat Loss
role in fat burning during fasting. During a two-day fast, growth hormone increased by 400 percent, fat breakdown increased by 100 percent and insulin decreased by 80 percent. They measured the effects of growth hormone on fat breakdown by blocking growth hormone production by about 65 percent with a drug called growth hormone releasing hormone (GHRH). Preventing growth hormone release during fasting with GHRH wiped out the increased rate of fat breakdown. They concluded that growth hormone plays a limited role in fat turnover when people follow normal feeding schedules, but plays a major role in fat breakdown during fasting. (Journal Clinical Endocrinology Metabolism, 93:2755 2759, 2008) diets to promote fat loss. These diets might also inhibit IGF-1 production in healthy bodybuilders, which might compromise gains in muscle mass and strength. (Epilepsia, in press; published online August 2008)
total fat. This association is highly controversial, but prompted many people to eat more dairy products. Angelo Tremblay and colleagues from Laval University in Quebec, Canada, in a review of literature, concluded that calcium and dairy food intake influence weight loss, particularly during calorie-restricted diets. He made several observations: Most people do not consume the recommended amount of calcium in their diets. Conversely, high sugar soft drink consumption has increased 300 percent in the last 10 years. Several large, well-controlled studies showed that low calcium and dairy intake are linked to increased body fat and adults. Low-calcium intake is an excellent predictor of excess body fat and weight in children. Low-calcium consumers lose weight when they supplement dairy foods and calcium. During calorie-restricted diets, consuming dairy foods preserves muscle mass. Inadequate calcium intake increases the risk of the Metabolic Syndrome, which includes symptoms such as high blood pressure, insulin resistance, abdominal obesity, inflammation, abnormal blood fats and bloodclotting abnormalities. Calcium supplements improve blood fat profiles and decrease abdominal fat deposition. Increased calcium intake promotes fat cell death. High calcium intake increases levels of uncoupling proteins in cells, which increase the rate that the body burns calories. High calcium intake increases fat excretion in the feces and increases post-meal fat use. Inadequate calcium intake promotes hunger. Dairy products contain high-quality proteins that help suppress appetite. They concluded that we need more long-term studies to determine the role of dairy products in promoting weight control, but that most data support the value of these foods in fighting fat. (Obesity Reviews, 9: 428-445, 2008)
90 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Health
Strength Linked to Longer Life
Get strong if you want to live longer. Most exercise recommendations mention muscle strength as an afterthought. Aerobic exercise strengthens the cardiovascular system, protects the heart and blood vessels from disease, and reduces the risk of heart attack and heart-related sudden death. A 19year long study of 8,762 men age 20 to 80 conducted at the Karolinska Institute in Sweden found that men with the highest levels of strength were less likely to die each year from heart disease, cancer, or any other cause. The men received medical exams and physical fitness tests during the 1980s and their status was reevaluated nearly 20 years later. Greater strength reduced the risk of death from all causes by 32 percent, 50 percent from heart attack and 32 percent from cancer compared to the weakest onethird of the men. Increasing strength might make you live longer and increase the quality of life. Weight training should not be a substitute for aerobic exercise you should do both. (British Medical Journal, 337: a439 2008) time in some men, they usually caused complications such as bone and muscle loss, erectile dysfunction, loss of sex drive, breast tissue development and abdominal fat deposition. Treatment increased the risk of depression, poor blood sugar regulation, high cholesterol, hypertension (increased resting blood pressure), blood-clotting abnormalities, blood vessel inflammation and type 2 diabetes. Testosterone suppression also increased the risk of death from heart disease. For men suffering from prostate cancer, suppressing testosterone might be like throwing the baby out with the bathwater. (Journal Andrology, 29:534- 539, 2008) below normal body temperature (98.6F or 37C). The researchers did not measure the effects of heated car seats on sperm production quality, so its difficult to determine their long-term effects. Over the years, researchers have speculated about other practices that might increase scrotal temperature, such as wearing cotton briefs and sitting in hot tubs. The take-home message is dont let your sack get too hot. (Fertility Sterility, 90: 335-339, 2008)
98 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Health
strength, but is linked to increased blood vessel stiffness, which could decrease nitric oxide secretion and impair health. Japanese researchers found that weight-training increased nitric oxide release by nearly 100 percent in 64-year-old men without increasing arterial stiffness. Weight training may be the most important exercise for older adults. It improves metabolic health and increases muscle and bone strength that enhance the quality of life. (British Journal Sports Medicine, 40:867-869, 2006) also impairs metabolic health, promotes obesity, and decreases sexual performance. It is a serious public health issue that robs men of energy levels and quality of life. A study from the New England Research Institute and Massachusetts General Hospital in Boston on men 30-79 years of age found that low testosterone levels increased the risk of Metabolic Syndrome in a wide variety of racial and ethnic groups. The Metabolic Syndrome is a group of symptoms that include high blood pressure, abnormal blood fats, inflammation, poor blood sugar regulation, abdominal fat deposition and blood clotting abnormalities. Low blood testosterone is an important marker of poor metabolic health and should be a standard measurement in aging men. (Journal Clinical Endocrinology Metabolism, 93:34033410, 2008)
100 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Supplements
Cinnamic Acid Improves Blood Sugar Regulation
Some of the simplest foods are sometimes the healthiest. Cinnamon is a popular kitchen spice used to flavor oatmeal, desserts, coffee and hot chocolate. It also promotes insulin metabolism and improves blood sugar control. Its active ingredient is cinnamic acid, which is also found in fruits, vegetables and flowers. Thai researchers found that adding cinnamic acid to cultured pancreatic cells (the pancreas secretes insulin) increased insulin release by as much as 300 percent. In humans, Swedish scientists found that including 6 grams of cinnamon in rice pudding reduced blood sugar and delayed emptying of the pudding from the stomach without affecting hunger. Cinnamon contains antioxidants called phenols that decrease inflammation and promote blood vessel health. Even small doses of cinnamon were helpful. People who ate 1 gram of cinnamon per day about a half teaspoon for 40 days showed reduced blood sugar, triglycerides (blood fats), LDL cholesterol (the bad cholesterol), and total cholesterol. Including cinnamon in the diet might reduce the risk of heart disease and diabetes. Bodybuilders would benefit by sprinkling a teaspoon of cinnamon on their oatmeal at breakfast. (Journal Agricultural Food Chemistry, 56: 78387844, 2008; American Journal Clinical Nutrition, 85:15521556, 2007) Peter Cisr from the Comenius University School of Medicine in Bratislava, Slovakia and colleagues found that Pycnogenol reduced pain in people suffering from knee arthritis. One hundred people were given 150 milligrams of Pycnogenol or a placebo (fake Pycnogenol) per day for three months. Pain decreased gradually throughout the study without side effects. By the that chemicals in the supplement called catechins, particularly epigallocatechin3-gallate, help enhance metabolic health, fight free radical formation and decrease fat. Green tea extract enhances the health of the endothelium (the inner lining of blood vessels), which decreases resistance to blood flow and reduces blood pressure. A study led by Italia Papparella from the University of Padova in Italy showed that GTE reduced blood pressure and prevented heart enlargement in rats by altering free radical metabolism. Free radicals are highly reactive chemicals produced naturally during metabolism that are linked to aging, immune system breakdown, heart disease and cancer. Other studies found that GTE slowed cell death in cell cultures and promoted recovery after a heart attack or stroke. An 11-year study of more than 40,000 Japanese adults found that people who drank the largest amount of green tea had reduced death rates from all causes and from cardiovascular disease compared to people who didnt drink green tea. Green tea extract looks like an excellent supplement that promotes metabolic health and speeds weight loss. (Journal Nutrition, 138: 15961601, 2008; American Journal Clinical Nutrition, 87: 778784, 2008)
end of the study, pain decreased by 40 percent; 38 percent of the subjects were able to reduce their dosage of nonsteroidal anti-inflammatory drugs (e.g., Advil); 38 percent reported less stiffness and 52 percent reported improved physical function. Pycnogenol appears to be a safe supplement. Side effects include headache, gastrointestinal discomfort, nausea, dizziness and allergic reactions. In diabetics, it could theoretically interfere with blood sugar control, but this side effect has not been reported in the scientific literature. Pycnogenol appears to be a useful and safe supplement for bodybuilders. (Phytotherapy Research, 22: 10871092, 2008)
108 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Supplements
University College showed that caffeine (average of 385 milligrams) increased performance during repeated short sprints (12 X 30-meter sprints repeated at 35-second intervals). Caffeine boosted peak sprint performance by 0.06 seconds compared to a placebo (fake caffeine), an improvement of 1.4 percent. Caffeine also delayed fatigue during the workout by 1.2 percent. Caffeine didnt make the sprints seem any easier (perceived exertion), but it increased heart rate more than the placebo. Caffeine had only a small effect on repeated sprint performance. However, it could mean the difference between winning and losing. (Medicine Science Sports Exercise, 40: 18351840, 2008) effects as anabolic steroids. (The Tan Sheet, August 11, 2008)
in Canada, in a review of literature, concluded that the combination of weight training and creatine monohydrate generated satellite cells that had the characteristics of young muscle. The satellite cells are integrated into the old muscle, which reverses many of the effects of aging. Adding conjugated linoleic acid supplements helps decrease body fat and increase lean mass. Creatine supplementation combined with weight training increases muscle nuclei (the genetic centers of cells), which also has the effect of making muscles younger. They concluded that the combination of weight training, creatine monohydrate, and CLA has important anti-aging effects, but it is not known how long these changes can be maintained. (Applied Physiology Nutrition Metabolism, 33: 213 227, 2008)
110 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Nutrition
Weight Training and Creatine Increase Muscle IGF-1
Muscle growth requires muscle tension, anabolic hormones, amino acids and energy. Creatine monohydrate stimulates muscle growth by increasing muscle creatine phosphate (an important energy source), promoting creatine phosphate resynthesis during exercise, optimizing cell water levels, increasing satellite cell activity (important for cell repair and growth) and initiating protein synthesis in the cells. IGF-1 is an important anabolic hormone that is produced mainly in the liver in response to increased growth hormone levels. It is also produced in the muscle cells themselves. A Canadian study from the University of Regina showed that weight training (eight weeks) increased muscle IGF-1 levels by 54 percent and that the addition of creatine (0.2g of creatine monohydrate per kilogram lean mass per day) increased it by an additional 24 percent. Creatine supplements increased muscle creatine levels more in vegetarians than in meat eaters, but the increases in IGF-1 were not influenced by diet. Weight training and creatine monohydrate supplements increase muscle IGF-1 levels, which promote muscle protein synthesis and increase muscle size and strength. (International Journal Sports Nutrition Exercise Metabolism, 18: 389-398, 2008) the calcium out of the muscles, so they remained contracted. Calcium is the trigger for muscle contractions. Physically fit people can release and store calcium efficiently, which allows rapid muscle contractions and relaxation. Poor calcium control causes fatigue and decreased muscle strength and power. Japanese researchers, in a study on rats, found that feeding chicken breast extract for five weeks improved muscle calcium metabolism regulation (i.e., Ca2+-ATPase activity) following a 2.5-minute intense sprint exercise. The treated animals showed 15 percent and 45 percent increases in muscle carnosine and anserine levels, which are important for calcium metabolism. It is not known whether these results apply to humans or how much chicken you would have to eat to slow fatigue. Chicken Nuggets are Olympic sprint sensation Usain Bolts favorite food; perhaps hes on to something. (International Journal Sports Nutrition Exercise Metabolism, 18: 399-411, 2008)
trol, exercise, reducing salt and alcohol consumption, and eating more fruits and vegetables. Chinese researchers, pooling the results of 12 studies using a statistical method called meta-analysis, found that the consumption of milk peptides reduced systolic and diastolic blood pressure. Milk peptides are groups of amino acids formed during the digestion of milk. Examples include whey and whey isolates. Milk peptides reduced blood pressure best in people with hypertension or pre-hypertension (blood pressure greater than 130/80). The effects of dairy consumption on obesity and blood pressure are extremely controversial and require further study. (Nutrition, 24:933-940, 2008)
118 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Nutrition
obics plus weights) had similar effects on body composition (weight, body mass index, waist circumference), metabolic health (insulin sensitivity, blood fats, leptin) and muscle growth factors (IGF-1, IGFBP-1). This study showed that moderate-protein diets plus exercise produced the same effects in obese, sedentary people as high-protein diets plus exercise. (Metabolism, 57:757-765, 2008) intensity exercise, including bodybuilders, must restore vital glycogen stores so they can train hard each workout. They should consume carbohydrates during the first 2 hours of recovery from exercise to maximize glycogen replacement. George Brooks from the University of California, Berkeley and Jack Azevedo from California State University, Chico found that the gut absorbs multiple carbohydrates faster than just one. British researchers found that consuming a drink containing fructose and glucose (two forms of carbohydrates) was no more effective for increasing glycogen levels than glucose alone. However, athletes should use fluid replacement beverages that contain a variety of carbohydrate sources because the energy enters the bloodstream faster. The effectiveness of specific fluid replacement beverages varies with the volume and intensity of exercise, genetic differences, and training status. (Medicine Science Sports Exercise, 40: 1789-1794, 2008) The scientists concluded, We are just beginning to understand how the properties of nuts influence health even though they have been part of the human diet for thousands of years. (Journal Nutrition, 138:1734S1764S, 2008)
120 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Drugs
EPO Boosts Brain Function
Endurance athletes such as cyclists sometimes take erythropoietin (EPO) to increase endurance, red blood cell production and oxygen transport capacity. EPO increases the production of red blood cells in the bone marrow, which enhances the ability to transport and use oxygen during exercise. Most of the drug scandals in the Tour de France have involved EPO in athletes trying to improve maximal oxygen consumption, but the drug might boost performance in other ways. German scientists found that EPO increased mental performance in mice by enhancing nerve function rather than increasing red blood cell production. They injected mice with EPO every other day for three weeks. Memory improved in the animals even after red blood cell levels returned to normal. EPO improved nerve function in the hippocampus, a part of the brain linked to short-term memory and integration of information from the senses. EPO is more than a blood booster; it might increase athletic performance by improving short-term memory and sensory integration. (BMC Biology, in press; published online September 2008; Science Daily, September 9, 2008) One study showed that Byetta decreased calorie intake by 20 percent. Byetta could have deadly side effects. In 2007, the Food and Drug Administration (FDA) issued a warning linking the drug to pancreatitis, a potentially fatal disease. Since then, six cases of pancreatitype 2 diabetics better than long-acting insulin alone. The drug is convenient for patients because they only need twicedaily injections one before breakfast and a second before dinner. The study found that premixed insulin was more effective than long-acting insulin and blood sugar control pills for regulating hemoglobin A1c an important marker of long-term blood sugar regulation. Many bodybuilders take insulin to boost muscle mass and strength, but you should be aware of the side effects. Injected insulin is an effective anabolic drug, but it can trigger insulin shock, which can kill you. (Annals Internal Medicine, published online September 15, 2008; Health Day News, September 17, 2008)
tis have been linked to Byetta two of the patients died. The FDA announced that it will strengthen its warning regarding Byetta even further. (USA Today, August 19, 2008)
128 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Drugs
els decreased by 25 percent. While the drug normalized testosterone levels, it had no effect on body composition, strength, markers of prostate gland health, blood thickness or blood fats. Arimidex is a popular drug with many bodybuilders, but we have limited objective information on its effects in healthy young men. (Clinical Endocrinology, published online August 12, 2008)
Albuterol Builds Strength In Women But Not Men During Simulated Spaceflight
Albuterol is a beta-2-adrenergic agonist drug (has adrenaline-like effects) used to treat airway spasms in people with asthma. The International Olympic Committee banned it, except for athletes given medical exemption. Albuterol is similar to clenbuterol, which is popular with some bodybuilders because it increases muscle mass. A study led by John Caruso from the University of Tulsa found that albuterol increased ankle extension strength in women but not men involved in a 40-day simulated spaceflight (unilateral limb suspension). British researchers determined that albuterol was anabolic and worked by binding to androgen receptors in muscles. Their experiment measured binding rates to androgen receptors in cell cultures. This study showed that b2-adrenergic agonist drugs work much like testosterone to promote protein synthesis. Another British study showed that albuterol increased quadriceps and hamstring muscle strength but did not promote lean body mass in healthy men. Like most anabolic drugs, albuterol probably works best when combined with weight training. (Aviation Space Environmental Medicine, 79:577-584, 2008; British Journal Sports Medicine, 41: 874-878, 2007)
by promoting specific signaling pathways inside the cells that activate protein synthesis and modifies muscle protein breakdown, remodeling, and repair. It decreases body fat by binding with the adrenaline receptors in fat cells, which promotes fat breakdown and release. Italian researchers found that clenbuterol reacts with nitrites in the gut and forms compounds that could cause cancer. Also, studies in humans and animals showed that clenbuterol caused severe cardiovascular side effects, including heart failure. Clenbuterol builds muscle, but the side effects are potentially deadly, so bodybuilders should leave it alone. (Free Radical Biology Medicine, 45:124-135, 2008)
130 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Sex
Viagra: The Perfect Date Drug
Viagra is the perfect date drug: it promotes erections, prevents heart attack and stroke during sex, and keeps the flowers you gave her fresh for days. Viagra (sildenafil) was originally developed to treat hypertension (high blood pressure) and angina (chest pain). The drug had an unexpected benefit it promoted erections. Pfizer, the maker of the drug, immediately switched gears and marketed it as a treatment for erectile dysfunction (ED). Competition from second-generation ED drugs, such as Cialis and Levitra, led Pfizer to search for new and more novel uses for Viagra. Scientists discovered that it helps treat pulmonary hypertension (high blood pressure in the lungs), improves endurance performance at high altitude, speeds recovery from jet lag (in hamsters), and slows the rate that cut flowers wilt. British researchers found that Viagra might also prevent heart attacks and strokes by preventing blood clots. Viagra makes blood cells called platelets less sticky, which makes blood less likely to clot. Blood clots are the leading causes of heart attacks and strokes. (Proceedings National Academy of Sciences USA, 105:13650-13,655, 2008) Proscar, Propecia, Fincar, Finpecia and Finax) block DHT production, which shrink enlarged prostate glands and prevent hair loss. However, several studies reported that up to 15 percent of men treated with these drugs experienced erectile dysfunction (ED). Onder Canguven and colleagues from Johns Hopkins Hospital in Baltimore, Maryland, in a review of literature, concluded that 5-alpha-reductase inhibitors did not cause ED, even in men who took the drugs for as long as two years and reduced DHT levels by up to 93 percent. Bodybuilders can safely take these drugs to combat balding without worrying about muscular or sexual sideeffects. (Journal Andrology, 29: 514-523, 2008) of stopping or at least uncovering hanky-panky. (www.dramatel.com; PRNewswire, September 11, 2008)
138 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
RESEARCH
Sex
users of the same age. Drug effects were not consistent. While most heroin users experienced a decreased sex drive, nearly 20 percent reported an increased sex drive. The frequency of both premature and delayed ejaculation was higher in drug-users then non-drug users. As might be expected, lifestyles were very different in drug-users and non-drug users. Drug-users were less likely to be married (27 percent versus 68 percent), more likely to be divorced (17 percent versus 1.5 percent), and more likely to be single with a fixed sexual partner (49 percent versus 21 percent). Nearly all drug-users were smokers (93 percent versus 39 percent). The study showed that recreational drugs will not make you a lion in the bedroom. (Journal Sexual Medicine, in press; published online September 2008) performance in the bedroom. (Journal Sexual Medicine, 5: 2107-2110, 2008)
percent of women said that sex was important to them, more than half confessed that they were the ones who didnt want sex. Nearly 30 percent of women avoided sex because they were too tired (particularly those with children). Instead, they would rather read a book or take a bubble bath. Among women who had sex regularly, less than half did so because they liked it and 23 percent did it to please their husbands. The survey showed that sexual enjoyment often went south after childbirth. New moms often stopped having sex because they were ashamed of their bodies or were exhausted from family and work responsibilities. On a positive note, most women said that sex was important to them. Guys, you have several options: 1) Dont get married, 2) suck it up and accept that marital sex will never be like it was when you were dating, or 3) compromise and find out what she needs and what turns her on. (www.momlogic.com August 12, 2008)
BlackBerry Fetish
Would you rather diddle with a hot babe or your BlackBerry? While the hot babe might be tempting, more than 33 percent of business executive said that they would choose their PDA over their spouse. However, work is not necessarily their primary motivation. Porno and sex are the two most popular terms accessed on mobile search engines. Men use their BlackBerry for all kinds of hanky-panky, including text-messaging their girlfriends, chat rooms and watching good old-fashioned porno movies. The fascination with BlackBerrys and other PDAs transcends sex. Tech-centered guys check them before they go to bed at night and when they wake up in the morning. Some men admit checking their PDAs in the middle of sex. More than two-thirds of men claim that PDAs allow them to spend more time with family and friends and enjoy life more. Experts say otherwise. PDAs contribute to social isolation and decreased interpersonal relationships. Watching people have sex on a small screen is not the same as participating in the real thing. (New York Daily News, September 15, 2008)
140 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
Future Pharmacy
By Douglas S. Kalman, PhD, RD, FACN
True Euphoria?
H
ave you ever experienced true euphoria? I mean a feeling so different than joy or excitement that energy just wants to burst out of your body? Well, I imagine that some of us have and those of who know that feeling, want to achieve it again. If you are asking what the heck does this have to do with bodybuilding, weightlifting or even fat loss, I will tell you that mindset, emotional health and clarity all have a direct affect on your ability to achieve success. We can also say that the feeling of euphoria occurs when you accomplish a long, hard-earned, strived-for goal; for some of us, that goal might be to look great entering our first show and yet for others, happiness comes after a hard-fought battle in the gym. The point is that even with nutrition, how you eat can affect your mood and thus how and when you eat may also affect the gains (or losses) that you can achieve as a result of working out and watching how and what you eat. Use food and supplements in a judicious manner to help promote the achievement of your goals the how-to is often found in these pages of MD on a monthly basis. Again, the goal of this column is to help advise you of what is being explored in the research arena (and how you or other loved ones may benefit), as well as to be a source of information to you here and on the MD forums. With that said, lets review the hot topics of the month!
Researchers from Natreon have developed a specialized fruit extract that appears to be the real deal in fighting the catastrophic damaging effects of cigarette smoke.
Researchers from Natreon have developed a specialized fruit extract that appears to be the real deal in fighting the catastrophic damaging effects of cigarette smoke. The Phyllanthus emblica (PE) fruit is a fruit rich in galloellagitannoids compounds similar to those found in green tea and that are associated with an improvement of spiking effect on metabolism. The tannoids
found in the PE fruit also happen to fight against lipid peroxidation as well as being soluble in water, so it helps protect cells in the body from pro-oxidants and antioxidants on the cellular level to ultimately enhance overall cellular health. The PE product will be commercially known as Capros and the animal data to date strongly indicates that this specific product has a great reducing effect thereby allowing the body to better deal with physical or environmental stress. The animal study tested the effects of Capros against true cigarette smoke and the results are clear; this product is one that reduces the damage that smoke does to healthy cells. The product was found to reduce malondialdehyde (MDA, a marker of oxidative damage) while also stimulating antioxidative enzymes (glutathione, catalase, superoxide dimutase, etc.), thus demonstrating a strong protective effect. The data is impressive, though it needs to be replicated in humans (animal data to date). This is a product that is on store shelves. To date, no one has examined if this product alone (Capros) or perhaps when combined with other flavonoids or tannins has any fatburning effectit might.therefore it is one to watch (and consider if you live a lifestyle where you are exposed to smoke). December 2008
148 MD
www.fantamag.com
www.musculardevelopment.com
Future Pharmacy
Growth HormoneStill HotAnd Available
Many that seem to think that they know the effects of exogenous growth hormone in humans often state that the use of it may increase your risk of cardiovascular disease. Thus, the way to study if this rumor and potential anti-steroid, antigrowth hormone propaganda is true is to do so in the following way. Take a group of acromegalics (adults who live with a chronic overproduction of growth hormone, thus are abnormally tall and have other telltale signs) and establish their baseline cardiovascular health. Do a data comparison to a normal population. Next, take a group again of acromegalics and now for a fixed amount of time dose them with GH. Thus, these people who have lived their whole life with extra circulating GH now have even more. At this point, you can truly detail if GH given from an exogenous source really causes any undue harm to the heart. In this case, researchers at Massachusetts General Hospital are the GH source and are undertaking this study. In fact, these scientists are also seeking to do comparison research in people with normal healthy levels of GH, too, so if this interests you and you may want GH for a year (that is how long the study is) with medical monitoring, this may just be your ticket. Somatotropin is the drug being used in this study and the dosage will be 3 to 6 mcg per kg (for example a 68 kg person, 150 pounds, would get a 204 mcg per day). If you live in the Oregon area, Oregon Health Science Center is testing if low-dose growth hormone affects insulin sensitivity. The reason for this is that it is known that a higher daily GH dose does strongly correlate with worsening insulin resistance. So, Genotropin will be given at a 0.1mg dose daily sub-Q injection (under the skin) for those who qualify. To get in, you essentially have to have evidence of GH deficiency (which in and of itself is not an exact science) with at least one positive test. As long as you are not overly obese (80 pounds or more overweight) and are otherwise essentially healthy, you are a candidate. Dr Kevin C. Yuen as well as David Cook, MD are the lead contacts. product is used from once to twice per day and the study will not have a placebo. Thus all men who get into this study will get a cuttingedge steroid. This research group is defining low testosterone as 300 ng/dl or less for total testosterone. As usual, UCLA is conducting this study (this time Christina Wang, MD is leading the study). MET Pharma is a leading drug development firm being assisted by the well-known DDD Consultancy and their impact in Europe and other markets is becoming more apparent. Finally, Solvay Pharmaceuticals also recognizes (as the FDA has, in a way) that low testosterone levels occur quite frequently in men who have diabetes. Unfortunately, the effects of low testosterone is an increase in belly fat (abdominal fat) and that too increases your risk for diabetes and heart disease. Thus, the cluster is not ideal. Anyway, the Diabetes Center of the Southwest is looking for male diabetics with low testosterone; the goal is to give AndroGel for at least six months and measure over time the effects on body composition as well as other health factors. The Center is in Midland Texas; look for Dr. Sandeep Dhindsa, as the study is under his purview. The bodybuilding season is a year-round endeavor to the majority of us who do not compete at the upper level, however for the pros who do and those who are fighting to get their pro card and so on, we are on your side and cheer you on. I always find that your best gains can come when you least expect it. One way to systematically always make gains is to get involved on the MD Forums and the site in general, from the videos to the articles; knowledge is only a click away! References:
NPICenter: Study shows that Phyllanthus Emblica in Capros may protect against smoke induced oxidative damage. September 8, 2008. NCT00182091 (Clinicaltrials.gov) NCT00287586 (Clinicaltrials.gov) NCT00657868 (Clinicaltrials.gov) NCT00440440 (Clinicaltrials.gov)
How About T?
Testosterone in the media has gotten such a bad rap. From the fear/scare tactics of certain foundations to the outright lies of leaders and more, the result is that progress gets stalled in research as well as for patient and personal use by advocacy groups. Boston University Medical Center and BU itself have some of the foremost and forward-thinking endocrinology groups and they are looking to also define if giving exogenous GH to older men has any affect on heart disease progression. In other words, is it safe from a cardiac standpoint to give older men testosterone for quality-of-life enhancement? As we (men) age, our testosterone levels naturally decline. As this happens, heart disease risk also increases. Normally, one-third of older men have low testosterone levels and it is a fact that male testosterone replacement (TRT) over the short term is safe and can increase quality of life, physical and muscular strength. Solvay Pharmaceuticals is sponsoring this Androgel-using study with a dose of 7.5 grams day, which delivers 75mg of active testosterone. To get the free T, you have to be a male over 60 with testosterone 400 ng/dl or less and otherwise essentially healthy. I believe that from what my friends at Solvay tell me, the study and therapy will last about three years. The study includes all sorts of cool body composition testing, lab testing, cardiac evaluations and more. Look for NCT00287586 to find this study. MET Pharma is currently looking for men with low levels of testosterone and those with normal T levels to test their intranasal testosterone product, Nasobol. The
150 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
fatattack
By Dan Gwartney, MD
approximately two weeks. The diet during this time is predominantly fat (by calorie), yet results in dramatic and rapid weight loss for most who follow the restrictions closely; much of the initial weight lost is water that normally is associated with stored glycogen (sugar) or retained due to the metabolic effects of insulin. Long-term weight loss is as good as or better on low-carbohydrate diets 1 as the low-fat diets provide. A number of additional metabolic changes that promote weight loss occur in low-carb diets, but that is outside the scope of this article.
triglyceride. To burn fat as a calorie source, the fatty acid is cleaved (separated) from the glycerol molecule by enzymes and broken down in a complex series of reactions in the mitochondria. Fat is a very efficient source of energy, which is why there are so many calories in fat as compared to carbohydrates and protein. However, as alluded to above, fat is not fat. Scientists have discovered a number of fatty acids, but even the most common (palmitic acid, stearic acid, etc.) are not household names. As with celebrity and politics, some fatty acids have gained a limited
In typical, extreme fashion, the American public fled low-fat diets to flock toward the Atkins diet, which is the macronutrient antithesis (opposite) of the low-fat diets.
As it has become clear that dietary fat is not inherently evil and may even promote better health and weight management, the media has explored the macronutrient class in greater depth. Fat is a very non-specific term, referring in the most basic sense to a large group of chemicals that are composed of a string of carbon molecules ending in an acid terminal (fatty acids). The acid-end is like chemical Velcro that attaches to an alcohol group on the molecule glycerol (along with two other fatty acids) in the storage form, called a amount of public awareness due to media exposure. These include essential fatty acids (EFA) and omega-3 fatty acids. Essential fatty acids are used by the body to create hormone-like molecules; these fats cannot be created by the body, but must be consumed in the diet. EFAs include linolenic acid and linoleic acid; many include oleic acid as an essential fatty acid, as humans can only produce marginal amounts on their own and will become deficient in oleic acid if they are deficient in the other essential fatty acids.
156 MD
www.fantamag.com
fatattack
Taking A Look At EFAs
Briefly, lets look at the EFAs, including the conditional EFA oleic acid. These fatty acids fall in the categories of omega-3, omega-6, and omega-9 (omega 3, 6 and 9 respectively). The omega designation refers to the first double bond (a type of chemical bond between two carbon atoms in the fatty acid chain) found, counting from the end opposite from the acid. Linolenic acid (ALA) is the essential dietary omega-3 fatty acid, found in seed oils and nuts. Flaxseed and hemp are excellent sources of ALA; the acronym ALA refers to the designation alpha linolenic acid, as opposed to gamma-linolenic acid (GLA), which is an omega-6 fatty acid most commonly found in evening primrose oil. Again, ALA cannot be synthesized by the body and must be consumed in the diet. ALA can be incorporated into the membrane of cells, converted into other fatty acids or used for hormone (eicosanoid) production. ALA converts, in part, to EPA and DHA, the omega-3 2 fatty acids found in fish oil. Linoleic acid (LA) is the essential dietary omega-6 fatty acid, found in seed oils but also prevalent in many 3 other food sources. People rarely high in omega-6, particularly arachidonic acid, is suggested to promote inflammation and increase the risk for 5 related conditions. Oleic acid (OA) is an omega-9 fatty acid. In the diet, olive oil is the most common source for OA, though many seeds and grapeseed oil are other OA-rich foods. OA consumption relates to many health benefits, particularly in the realm of cardiovascular health; OA is believed to be one of the most potent healthpromoting factors in the 6 Mediterranean diet. However, one must be aware also that olive oil, the dietary source of most OA in the diet, contains other components that might also be involve in the beneficial role of olive oil, specifically extra-virgin olive oil (EVOO, as Rachael Ray says) which has a 7 greenish hue in its purest form. As important as the structural (cell membrane incorporation) and precursor (hormone production) roles of these EFAs (including OA as a conditional essential fatty acid) are, one must not lose sight of the fact that these are dietary fats that can be burned as calories or stored as body fat. Previous studies have looked closely at the various fatty acids to see if any are more prone to being burned for calories or 8-10 stored as body fat. When comparing animal to human studies, there is a fair amount of conflicting data, making it difficult to inter10,11 pret the findings. Fortunately, there is a growing body of data in human studies that allows for a more focused interpretation. A recent study used an elegant approach in determining the relative propensity of the EFAs (including OA) to result in fat storage or calorie burning, as well as any effect on the overall metabolism 12 (rate of calorie burning). This study, performed by Dr. Peter Jones and his colleagues at McGill University in Canada, compared the metabolic effect (calorie burning) and endpoint of the three EFAs. Subjects in this study were healthy, young men who were not elite athletes. They were normal weight and had no abnormalities in screening lab work. The subjects arrived for three different test sessions. Prior to each, subjects fasted for 16 hours and arrived to the metabolic lab in a rested condition. Baseline (prior to receiving the test breakfast) measures were recorded to allow the scientists to measure the change in body temperature, metabolic rate and degree of fat versus carbohydrate oxidation (how much fats were burned as calories in comparison to carbohydrates) following the administration of a test breakfast. The subjects underwent three tests, separated by one week each. On each occasion, a standardized breakfast consisted of a vegetable omelet, fried potatoes, a glass of milk and the test oil poured over an English muffin; the macronutrient ratio was verified as being 60 percent fat, 30 percent carbohydrate and 10 percent protein, providing one-third of the subjects assessed daily maintenance calorie needs. The test oils were olive (71.3 percent OA), sunflower (69.7 percent LA) and flaxseed (58.8 percent ALA), given in random order. These oils were chosen because they are concentrated sources of OA, LA and ALA respectively.
In the diet, olive oil is the most common source for OA, though many seeds and grapeseed oil are other OA-rich foods.
experience a deficiency in omega-6; rather, they tend to have a relative excess of omega-6 to omega-3. Those interested in learning more are directed to read the dated but very informative book Fats That Heal, Fats That Kill 4 by Udo Erasmus. Like ALA, LA can be incorporated into cell membranes, converted to other fatty acids (such as the previously mentioned GLA) or used to produce hormone-like molecules. The omega-6 and omega-3 fatty acids compete for some of the same enzyme pathways, so when the balance between omega-6 and omega-3 in the diet is way off, certain conditions are promoted. A diet excessively
158 MD
www.fantamag.com
fatattack
increase in activity but appears to be related to the thermic effect of the olive oil (thermic effect describes the increase in body temperature after eating). Though it has not been measured in humans, rat studies have shown that olive oil consumption increases uncoupling protein content (uncoupling proteins cause calorie-burning reactions to spin-off the energy as heat instead of supply13 ing cellular energy or ATP). It is possible that a diet rich in olive oil may increase the activity of uncoupling proteins in humans as well. Other studies have shown that OA is preferentially burned, as opposed to being stored as body fat, and the results of this experiment would sup14,15 port those findings. However, an interesting finding is that the increased fat-burning does not appear to be limited just to OA, but rather may reflect an increase in total fat and calorie burning by increasing the metabolic rate. To state it more clearly, other fats stored in body fat may be burned more rapidly as well as OA. Though the results did not reach statistical significance, the test subjects experienced an increase in fat-burning and slight decrease in carbohydrate-burning after the OA 12 meal. Endurance athletes in particular may wish to investigate the use of olive oil as a dietary fat source to promote fat-burning during References:
1. Gardner CD, Kiazand A, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA, 2007 Mar 7;297(9):969-77 . 2. Stark AH, Crawford MA, et al.b Update on alpha-linolenic acid. Nutr Rev, 2008 Jun;66(6):326-32. 3. Basch E, Bent S, et al. Flax and flaxseed oil (Linum usitatissimum): a review by the Natural Standard Research Collaboration. J Soc Integr Oncol, 2007 Summer;5(3):92-105. 4. Eramus U. Fats that heal, fats that kill. Alive Books, Burnaby, Canada;1993. ISBN-13: 978-0920470381. 5. Mesa Garcia MD, Aguila Garcia CM, et al. Importance of lipids in the nutritional treatment of inflammatory diseases. Nutr Hosp, 2006 May;21 Suppl, 2:28-41, 30-43. 6. Sofi F Cesari F et al. Adherence to Mediterranean diet and , , health status: meta-analysis. BMJ, 2008 Sep 11;337:a1344. doi: 10.1136/bmj.a1344. 7 Fito M, de la Torre R, et al. Olive oil and oxidative stress. Mol . Nutr Food Res, 2007 Oct;51(10):1215-24. 8. Jones PJH, Schoeller DA. Polyunsaturated-saturated ratio of diet fat influences energy substrate utilization in the human. Metab Clin Exp, 1988;37:145-51. 9. Clandinin MT, Wang LCH, et al. Increasing the dietary
marathon-like events. It is important to note that this experiment was short, following the subjects for just a few hours; also, the calorie-burning effect, though statistically significant, was fairly small. It was interesting to note that sunflower oil (LA, omega-6) was very close to showing significant metabolism-boosting in comparison to 12 flaxseed oil (ALA, omega-3). This contrasts somewhat with other studies that have shown that fish oils (omega-3 fatty acids, DHA & EPA) increase weight loss, as ALA is the precursor to DHA and EPA in 16 humans. It may be that the longterm effect of specific fatty acids, such as DHA and EPA, are too slow to show a near-immediate effect. Given that there is evidence of several different types of unsaturated fatty acids affecting the metabolism and fat storage, it is suggestive that the best health effects are seen when a person consumes a variety of different fat sources in a macronutrientbalanced diet; even sacrificing simple sugars and other carbohydrates for EFAs when weight loss is the priority. Dr. Jones and his group provided interesting and valuable data that supports the inclusion of olive oil in the diet for fat-burning as well as health benefits. As always, there remains a number of questions such as: whether it behooves a person
long-term to consume 50+ grams of olive oil with his breakfast; if there may be an optimal timing of consuming oleic acid (e.g., at night to promote calorie and fat-burning during sleep); if the effects are more potent when the olive oil is consumed with a meal or without for those who can stand chugging a couple healthy swallows; if the power of the effect changes when the macronutrient ratio changes (since few people follow a 60 percent fat diet); if the effect persists or the body adapts to the high oleic acid content and downregulates the relevant metabolic pathways; if the lean and the obese respond similarly; if purified oleic acid provides the same effect as olive oil; etc. As part of the Mediterranean diet, olive oil has proven its health benefits; the results of this study certainly support its inclusion in anyones diet. Whether or not olive oil may aid in noticeable weight loss and fat-burning absent any calorie restriction remains to be seen. As effervescent and inspiring as she is, Rachael Ray, the Food Channel champion of EVOO (extra-virgin olive oil) certainly is not known for her chiseled or athletic physique. However, one cannot deny her beauty, (my nephew thinks shes a hottie) and that she is healthy, happy and most certainly prosperous.
polyuynsaturated fat content alters whole-body utilization of 16:0 and 10:0. Am J Clin Nutr, 2005;61:1052-7 . 10. Takeuchi H, Matsuo T, et al. Diet-induced thermogenesis is lower in rats fed a lard diet than in those fed a high oleic acid safflower diet, a safflower diet or a linseed oil diet. J Nutr, 1995;125:920-5. 11. Mead JF Slaton WH, et al. Metabolism of the essential fatty , acid. II. The metabolism of stearate, oleate, and linoleate by fat-deficient and normal mice. J Biol Chem, 1956;218:401-7 . 12. Jones PJH, Jew S, et al. The effect of dietary oleic, linoleic, and linolenic acids on fat oxidation and energy expenditure in healthy men. Metab Clin Exp, 2008;57:1198-203. 13. Rodriguez VM, Portillo MP et al. Olive oil feeding up-regu, lates uncoupling protein genes in rat brown adipose tissue and skeletal muscle. Am J Clin Nutr, 2002;75:213-20. 14. Jones PJH, Pencharz PB, et al. Whole body oxidation of dietary fatty acids: implications for energy utilization. Am J Cin Nutr, 1985;42:769-77 . 15. Forsgren L. Expiratory pattern of 14CO2 in man after feeding 14C-labelled fatty acids. Ark Kemi, 1969;30:355-60. 16. Thorsdottir I, Tomasson H, et al. Randomized trial of weightloss-diets for young adults varying in fish and fish oil content. Int J Obes, (Lond) 2007 Oct;31(10):1560-6.
160 MD
www.fantamag.com
www.fantamag.com
nutrition performance
By Robbie Durand, MA
164 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
nutrition performance
Burn More Fat by Drinking Water
Previous research has suggested that drinking water may increase energy expenditure and promote fat utilization, but no long-term studies have been conducted. Hot off the press, in the journal of Obesity this month, researchers reported that drinking water is associated with enhanced weight loss that was independent of diet and physical activity. Previously, in the Stanford A to Z Weight Loss Study, researchers enrolled 311 women and examined the effect of different types of diets (Atkins, Zone, LEARN program and the Ornish Diet) to determine which was the most effective for weight loss. The study was rigorously controlled and patients met regularly with dietitians; researchers went back and examined the data and reanalyzed the impact of water intake and weight loss. The study subjects were divided into two groups, those who drank less than 1 liter of water a day and those that drank more than 1 liter. After the data was analyzed, researchers found that no matter what diet the women were on, an increase in drinking water to >1 liter a day was associated with ~2 kg, or 5 pound, weight loss over 12 months. Weight loss attributable to drinking water was independent of sociodemographic variables, baseline status, changes in food composition, energy intake from food, and physical activity. Interestingly, noncaloric beverages (teas, coffees, diet drinks, noncalorie sweeteners, etc.) were not comparable to drinking water, despite similar calorie content. This is the first study to suggest that long-term drinking of water not noncaloric drinks results in enhanced weight loss. Perhaps water should be placed in the weight-loss section of the supermarket!
Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity (Silver Spring). 2008 Sep 11.
University reported that eating a highprotein breakfast has a greater effect on appetite compared to other times of the day. The researchers placed subjects on a calorie-restricted diet for three days and assigned them to a normal-protein or high-protein meal (eggs and lean Canadian bacon) given at breakfast, lunch and dinner. The high-protein breakfast led to greater overall (15 hours) fullness compared to lunch or dinner.The initial and sustained feelings of fullness following protein consumption at breakfast suggests that the timing of protein intake differentially influences satiety during calorie restriction. This study adds to a growing body of research on the benefits of eating highquality protein at breakfast and how it contributes to weight loss.
Margaret A. B. Veldhorst, Arie G. Nieuwenhuizen, Ananda HochstenbachWaelen, Klaas R. Westerterp, Marielle P K. J. . Engelen, Robert-Jan M. Brummer, Nicolaas E. P Deutz and Margret S. Westerterp. Plantenga. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. British Journal of Nutrition. Published online by Cambridge University Press 02 Sep 2008.
biological effects of the oils and the metabolism of olive oil is that it is preferentially incorporated into triglycerides, which are a ready source of energy. In addition, another plausible molecular mechanism is offered by animal studies, which have reported that rats fed a diet rich in olive oil compared with one rich in sunflower oil experienced an upregulation of uncoupling proteins a protein that allows heat production by uncoupling respiration from adenosine triphosphate synthesis, which is an important component of energy expenditure. The bottom line is that consuming olive oil with a meal will result in enhanced calories burned.
Jones PJ, Jew S, AbuMweis S. The effect of dietary oleic, linoleic, and linolenic acids on fat oxidation and energy expenditure in healthy men. Metabolism, 2008 Sep;57(9):1198-203.
166 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
nutrition performance
to SERCA and uncouple this pumping activity; that is, the protein still burns ATP energy, but doesnt use it to pump calcium. Instead, all the ATP energy is given off as heat. This uncoupling, known as thermogenesis, is one important method of thermogenesis and causes subsequent reactions like redness and sweating. These findings further explain how capsaicin intake can increase metabolism and body temperature.
Yasser A. Mahmmoud. Capsaicin Stimulates Uncoupled ATP Hydrolysis by the Sarcoplasmic Reticulum Calcium Pump. Journal of Biological Chemistry, 2008; 283 (31): 21418.
and an additional, less well-established estimate of 10 percent via increased energy expenditure.
Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr, 2008 Sep;138(9):1741S-1745S.
168 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
Supplement Performance
By Jose Antonio, PhD
Update!
Supplement Performance
WPH Beats WPI!
Just as we know that not all carbs or fats are treated the same by your body, we also know that proteins are unique in their own right. Casein, the slow protein, and whey, the fast protein, are perhaps the most popular among supplement users. But to add a twist to this little tale, we know there is a difference between whey protein isolate and hydrolysate. In fact, theres evidence that protein hydrolysates can speed tissue repair following damage and are useful for accelerating recovery from exerciseinduced muscle damage. And that it does it better than whey protein isolate! The potential for a hydrolysate (HD) of whey protein isolate (WPI) to speed recovery following eccentric exercise was tested by assessing effects on recovery of peak isometric torque (PIT). In this study, 28 sedentary males had muscle soreness (MS), serum creatine kinase (CK) activity, plasma TNF-alpha and PIT assessed at baseline and after 100 maximal eccentric contractions (ECC) of their knee extensors. Participants then consumed 250ml of flavored water (FW), or FW containing 25g WPI or 25g WPI(HD). PIT or force output decreased 23 percent following ECC, remained suppressed in FW and WPI, but recovered fully in WPI (HD) by 6 hours! Thus, in the head-to-head match-up, WPI gets its butt whooped by the hydrolysate in assisting athletes to recover from fatiguing eccentric exercise.
Augment Testosterone
Maintaining endogenous testosterone (T) levels as men age may slow the symptoms of sarcopenia, andropause and decline in physical performance. Dang, after reading that, it makes you want to slap a few dozen patches of testosterone patches on
Theres evidence that protein hydrolysates can speed tissue repair following damage and are useful for accelerating recovery from exercise-induced muscle damage.
your epidermis. Also, drugs inhibiting the enzyme 5-alpha-reductase (5AR) can produce increased blood levels of T and decreased levels of dihydrotestosterone (DHT). But the bad part is that symptoms of gynecomastia (fat deposits on the chest) have been reported due to the aromatase (AER) enzyme converting excess T to estradiol (ES). So whats the solution? Lets check this out. The carotenoid astaxanthin (AX) from Haematococcus pluvialis, Saw Palmetto berry lipid extract (SPLE)
from Serenoa repens (Alphastat(R)), have been reported to have inhibitory effects on both 5AR and AER in-vitro. So, 42 healthy males ages 37 to 70 were divided into two groups of 21 and given either 800mg/day or 2,000mg/day of Alphastat(R) for 14 days. Blood samples were collected on days zero, three, seven and 14 and assayed for T, DHT and ES. Bodyweight and blood pressure data were collected prior to blood collection. Both dose groups showed significant increases in T and decreases in DHT within three days of treatment with Alphastat(R). But the effect was not dose-dependent and that 800mg/per day is equally effective as 2,000mg/day for increasing T and lowering DHT. Blood levels of ES however, decreased significantly in the 2,000mg/day dose group, but not in the 800mg/day dose group, indicating a dose-dependant decrease in E levels. So, it looks like the 2,000mg dosage is best for both increasing T and decreasing both DHT and E levels.
170 MD
www.fantamag.com
supplement performance
plasma levels of pro-inflammatory cytokines. These included the following: Interleukin (IL) 1 beta and IL-6, Tumor Necrosis Factor alpha (TNFalpha), Interferon alpha (INF alpha) and Prostaglandin E(2) (PGE(2)) after a half-Iron Man competition. Eleven triathletes, each with at least three years experience of participation in this sport, were randomly divided between the control and experimental groups. During five days prior to competition, the control group consumed carbohydrate (20g per day), whereas the experimental group received creatine (20g per day) in a double-blind trial. Twenty-four and 48 hours after competition, plasma levels of TNF-alpha, INF alpha, IL-1 beta and PGE(2) were significantly increased in both groups. But the increases in these were much less in those who supplemented with creatine. So, creatine is not just for the strength-power athlete. It is extremely useful for the endurance athlete as well. Interestingly, fish oil is another supplement that acts as an antiinflammatory agent. improved protein and high-energy phosphate content, as well as the rate of mitochondrial ATP production, conforming to what is seen in the normal adult rat. Therefore, nutritional supplementation with oral AAs improved protein and energy profiles in the gastrocnemius of treated rats, enhancing performance and accelerating high-energy phosphate recovery after exhaustive exertion. Thus, not only are the amino acids, especially the essential amino acids, important for building muscle mass and promoting recovery in athletes, this power potion has application in the elderly as well. It makes sense that all individuals, regardless of age, consume the EAAs in conjunction with heavy resistance training.
Salidroside
Salidroside is one of the active components of Rhodiola Rosea. According to Wikipedia, Rhodiola rosea (aka Golden Root, Roseroot) is a plant in the Crassulaceae family that grows in cold regions of the world (e.g. Arctic, the mountains of Central Asia, the Rocky Mountains, etc.). In this study, Salidroside was found to dose-dependently stimulate glucose uptake in differentiated L6 rat myoblast cells. L6 rat myoblast cells are basically muscle cells grown in a Petri dish. Thus, salidroside, according to the investigators, may be further developed as a potential compound for anti-diabetic therapy. Or, alternatively, because it stimulates glucose uptake, it can be an ideal post-workout supplement (when combined with carbs and protein/EAAs) in that it can stimulate the uptake of these nutrients.
Taurine
Did you know the French had banned Red Bull for ages because they thought it might pose a public risk to health, despite the friggin fact that billions of cans are consumed each year? I wonder if the French are thinking of banning cigarettes, too. I hear that kills at least a few people each year. Oddly enough, one of the
172 MD
www.fantamag.com
supplement performance
insane reasons for preventing the sale of this energy drink in the land of wine, cheese and cigarette smoking is the presence of taurine. Taurine? Yes, as silly as it sounds, this amino acid seems to scare the French out of French fries. Or is it freedom fries? Bizarre. In fact, there is data that looked at the effect of the dietary amino acid taurine on the liver function of chronic hepatitis patients. Yes, folks with liver problems! In the taurine treatment group, each patient took 2g taurine three times a day for three months, and then stopped treatment for one month. Patients taking placebo without taurine for four months served as a control group. They found that the amino acid taurine can lessen liver injury for chronic hepatitis patients. So, taurine is clearly not the problem. The problem is what then? Drum roll, please! It is the lack of scientific thought given by the French. Unfortunately, we see the same thing here at times (i.e., the FDA). Ashenden, have attacked Coyles findings in the pages of the journal, claiming to have found additional deviations from the published methodology after accessing Coyles raw data. The magnitude of this error warrants recalculation of the entire data set, but raw data from the remaining test sessions are not available from the author, the researchers wrote. In conclusion, all of the published delta efficiency values are wrong. Thus there exists no credible evidence to support Coyles conclusion that Armstrongs muscle efficiency improved. So MAYBE it wasnt just the bike and Lances superman efficiency. Maybe it was all those carbs he was eatingyeahthats the ticket. Carbs. 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:
Buckley JD, Thomson RL, Coates AM, Howe PR, Denichilo MO, Rowney MK. Supplementation with a whey protein hydrolysate enhances recovery of muscle forcegenerating capacity following eccentric exercise. J Sci Med Sport, 2008. Angwafor F 3rd, Anderson ML. An open , label, dose response study to determine the effect of a dietary supplement on dihydrotestosterone, testosterone and estradiol levels in healthy males. J Int Soc Sports Nutr, 2008;5:12. Bassit RA, Curi R, Costa Rosa LF Creatine . supplementation reduces plasma levels of proinflammatory cytokines and PGE2 after a halfIron Man competition. Amino Acids, 2008;35:425-31. Chen Scarabelli C, McCauley RB, Yuan Z, et al. Oral administration of amino acidic supplements improves protein and energy profiles in skeletal muscle of aged rats: elongation of functional performance and acceleration of mitochondrial recovery in adenosine triphosphate after exhaustive exertion. Am J Cardiol, 2008;101:42E-48E. Li HB, Ge YK, Zheng XX, Zhang L. Salidroside stimulated glucose uptake in skeletal muscle cells by activating AMP-activated protein kinase. Eur J Pharmacol, 2008;588:165-9. Hu YH, Lin CL, Huang YW, Liu PE, Hwang DF . Dietary amino acid taurine ameliorates liver injury in chronic hepatitis patients. Amino Acids, 2008;35:469-73.
174 MD
www.fantamag.com
MuscleGrowth Update
By Robbie Durand, MA
178 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
www.fantamag.com
DYMATIZE
184 MD
www.fantamag.com
186 MD
www.fantamag.com
194 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
so he can stand with the big boys, and why doesnt he test himself against the best like the other greats before him? After winning his third contest in as many years and placing second to Jackson at the Arnold, it was time to break that Olympia seal. So now we get the pleasure of seeing Heath in the Olympia lineup. Will his gifts open on a stage of this magnitude? Dennis Wolf, the future of bodybuilding and breakout sensation of last years show (who was never compared to Cutler), took a full year off so that when the comparison did come, hed show the world the future was here and he was ready to take his title now. Toney Freeman, suffering a losing streak since late 2006, recaptured some of his previous winning form with victories at Europa and Tampa. The confidence was back in the X-Mans eye. Dennis James, who hasnt been in the lineup since 2006 is back for another run, intent on being a top tier athlete once again. And Silvio Samuel, competing only 4 times this year, wants to charge up that ladder and improve on his 7th place Olympia debut of last year. People, we have the makings of one year-ending blow out bash. So without further preamblelets get bumping!
HERE WE GO
The lineup looks good. Everyone came to play. The first and last callouts are usually the key to the show. The athletes step out numerically, so the order has no real significance. Toney Freemansurprise, and a nice one at that. The X-Man has never looked better. What a time to bring your all-time best! Phil Heathexpected. Bigger and drier than the Nevada desert. He looks dangerous. Dexter Jacksonof course. Also bigger though not as crisp as earlier in the year (and this is what threw me, at firstmore on this later). Still a huge threat with his nearly flawless physique. Jay is off. Hes big but hes nowhere near as hard as he needs to be. The door is open. Toney was obviously holding back in Atlanta so he could peak tonight (wise play Dave). Dexter and Jay battled hard with Phil on the outside looking to move in. But the absence of Wolf was the most telling aspect. For the next callout, Dexter and Jay (numbers 1 & 2?) left the lineup, making way for Silvio (most shredded man in the show), Melvin (sharper than he was in Atlanta), and Wolf (finally! to the deafening approval of the crowd). Silvio impressed me with his conditioning, which was absolutely shocking. I foresee a top spot. The Wolf-Heath matchup was a prediction of things to come. Only one year separates these two (29 and 28 respectively), perhaps the most promising young athletes of the future. Wolf looks huge! The biggest guy in the show. Still cant believe he wasnt in the first callout. But Phil brought his A-game and hes not backing down. The kid is really showing me something. Hes got my
www.fantamag.com
full attention. If this is a sign of things to come, then were in for quite a treat for years to come.
TURNING POINT
The 3rd callout. Toney and Phil are replaced by Dexter and Jay. Wolfs in the middle, between them. The crowds going nuts. Dennis is beating Jay on almost every pose. Off to the side though, Dexter is staking his claim. The added size is impressive, but did it come at a price? Initially I thought he wasnt quite as dry as Ive come to expect from a man with a vise-grip on the conditioning department. He was almost too full. But then Dexter started getting harder and drier. The Blade was sharpening and cutting down his foes. He has things the others dont. His intricate details, flowing lines, perfect symmetry and added mass were slicing Wolf and Cutlers size advantage in two. Inside, I felt the first stirrings of hope. But this is the Olympia, where size is always rewarded, so I didnt let myself get carried away. Obviously, Dexter and Jay were battling for the top spot. But in my world, it would have been Dexter and Dennis, followed by Phil and Toney in a neck and neck race for 3rd with Silvio edging out Melvin for 6th. Obviously my opinion differed vastly from the judges. But hey, thats just my opinion. Lets get back to the moment. Phil is closing the gap on Dexter, but Dexters still holding him off and pushing Jay more than anybodyeven more than Victor did last year. Dexter had only 2 callouts! I have him ahead of Jay at this point. I cant get a handle here as it looks like Dennis and Toney are duking it out for fourth (???) with Melvin and Silvio right on their heels. Based on
the final callout, top 6 looks to be: Dennis Wolf Toney Freeman Phil Heath Dexter Jackson Jay Cutler Silvio or Melvin The judges got me baffled, which means theyre doing their job right. Some had Dexter winning. Others put Wolf at the head of the pack. There was a case made for Toney, too. Ive never heard so many varied opinions in one night. To me, thats the hallmark of a great show. Heres how the chips fell. No more bets please! MD 197
December 2008
www.musculardevelopment.com
www.fantamag.com
www.fantamag.com
www.fantamag.com
www.fantamag.com
www.fantamag.com
PHIL HEATH3rd
5 9 240
The Gift sure lived up to his billing as a future Mr. Olympia. Im stunned speechless. How can this guy keep improving at such a rapid rate? And Im talking major, jaws dropped to the floor, no question about it improvements! Bigger than ever with a degree of conditioning right on par with Silvio. One of the roundest guys in the sport. The best guns in the show with thick, flared thighs riddled with crazy deep separation. Chest has nice thickness but still needs more width. His back is coming up too, though its not quite at the level he needs to leapfrog past the top tier guys (which wont be too long if he keeps up this pace). Still, his delts, guns, quads, hams, glutes, and calves are stellar material. Winning lines and symmetry, too. Showed marvelous detail in quarter turns. Pushed Dexter and Jay hard. Could have been one spot higher and nobody would have complained least of all, me! Absolutely ecstatic with third; great seeing such youthful enthusiasm. Hell be hard to keep at bay with his combination of size, shape, and conditioning.
202 MD
www.fantamag.com
DENNIS WOLF4th
5 11 270
The Big Bad! Made necessary improvements to his weak areas. Added mass and detail to his lower back, increased his hamstring drop and packed more meat onto his already gargantuan delts while keeping his itsy-bitsy waist exactly the same. True his lats dont insert at the waist, but their width and thickness cant be denied. Add stripped glutes and hams to that picture and you have quite an imposing image. He was the biggest guy in the lineup and his conditioning was right in the top percentile. He owned the most muscular, front lat spread, and rear double biceps. I appreciated his attention to the mandatories in prejudging. He hit his poses, recontractednot an easy thing to doand hit them again, squeezing every fiber. It showed his hunger, confidence and maturity. His evening routine was cut from the Ed Corney classic style of posing, which when coupled with his immense dimensions, makes for a very dramatic presentation. Keep bringing it like this Dennis and very soon you will be the last man standing. Wolf won the Bodybuilding.com Fans Choice Award for the second year in a row! The Fans Choice online voting took place live during the Olympia webcast.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 203
TONEY FREEMAN5th
6 2 290
X-Man Version 2.8! The best Toney Ive ever seen. Big, hard, full, and shredded. Newfound back density brought his rear double biceps and rear lat spread to life. Superb Xframe with round, mellon delts, tight waist, and probably the best tall man wheels of all time. His teardrops are spilling over his knees and his outer quads are touching his competitors. And the separation! Hamstrings are hanging low with excellent detail. Major guns and beautiful shape and symmetry married in perfect harmony with loads of muscle. Toney looks great standing relaxed and hitting his shots. Whats more, hes very impressive in the transition between poses. His side chest and front double biceps were among the best in the show. The X-Mans night routine sent chills racing down my spine. What a performance. Id lay down money to see it! Nobody would have argued if he was higher.
204 MD
www.fantamag.com
MELVIN ANTHONY6th
5 8 245
The Marvelous One looked good early on but then started to fade. He was hard from the front, as evinced in his double biceps and side chest shots, but from the rear he continues to be plagued by a lack of conditioning. And thats too bad because he has terrific shape and lines. If he could just pull the water from his problem areas, wed see just how marvelous he could truly be.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 205
SILVIO SAMUEL7th
5 7 225
El Matador! This cats taking the bull by the horns. The round mound of muscle was bigger and more conditioned than Ive ever seen. When you can lay claim to being the most conditioned guy in a lineup that includes Dexter Jackson and Phil Heath, youve done something special. I told you fools Silvio wasnt playing. Thighs separated like nobodys business. Great front double biceps with that tiny waist and flaring quads. Perfect symmetry from every angle, particularly the front lat spread (beautiful shot!) and rear double biceps. He brought up his back thickness and carved his serratus and abs all the way down to his spine. The reduced schedule paid off big time for Silvio, who brought his best package to date. Should have been higher. My heart bleeds for him. Silvio, I can only tell you what I told Dexter seven years ago: Keep coming in tight and sliced to ribbons. Play your game. You will be rewarded.
206 MD
www.fantamag.com
DENNIS JAMES8th
5 8 245
DJ where have you been? Wherever it was you went off to, its good to have you back where you belong. DJ came down a ways from his usual 260-ish to a more streamlined 240-ish look and it paid huge dividends for him. His waist was tighter and his legs were in better balance with that expansive upper body. See? Sometimes its best to forgo the excess. His delts and pecs were as wide and thick as ever. Amazing upper body hardness and front thigh separation. Terrifying side chest! His glutes were in shape and his back was soooo wide. The best DJ Ive seen in a long time! He got much appreciation from his peers who took the time to congratulate and welcome him back.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 207
GUSTAVO BADELL10th
5 8 240
The Freakin Rican! A little lighter than normal but it served him well. When Gustavo opts to forgo the size game, his waist gets tighter, improving his aesthetic qualities. But he sacrificed in other areas, mainly his front thighs, which were markedly down and this cost him points. Guns were loaded as always but his chest seemed a bit shallow. Powerful from the side though he lacked his usual crisp lines. Rear double biceps still carrying loads of dense beef, but lack of dryness hurt him. It was a tough line up and this clearly wasnt the best weve seen from Gustavo.
www.fantamag.com
In a way, a finish like this redeems the sport on several levels. The incumbent does have an advantage (even if you disagree, like I do, theres no disputing it has played a significant factor in the past). So to have it come down to the wire and go to the better man based solely on what was brought to the table at the moment gives me great consolation. Maybe the days of one guy holding the title for years and years are over. I have no problem with that if its truly warranted, but thats rarely been the case. Dexters physique toppling Jaysthe proverbial apples and orangesmakes a statement louder than Saturday nights standing ovation. The aesthetic component of the sport like tight waists, impeccable symmetry, and pleasing lines are finding their way back to the center of bodybuilding. Size at all costs is no longer a guarantee for victory. Its the combination of everything: size, shape, symmetry, and conditioning. The total package. A return to the very ideals of bodybuilding. Balance has been restored to the bodybuilding universe. Congratulations to Mr. Olympia Dexter Jackson (feels great to write that!), Ms. Olympia Iris Kyle, Fitness Olympia Champion Jen Hendershott, and Figure Olympia Champion Jennifer Gates. Dennis Wolf was the overwhelming Peoples Champion based on crowd reception alone. Thanks also to AMI for resurrecting the German Grand Prix in 2009. Thank you to All-American EFX (www.aaefx.com). Had a blast at the booth! Thank you to Steve Blechman for the support and respect he has for this sport. Steve brought a small city of people to cover the Super Bowl of bodybuilding because thats how much he cares. As usual, I had a rip roaring good time covering all the festivities for you. On behalf of Steve, Dave Palumbo, Shawn Ray, John Romano, Per Bernal, and the rest of Team MD, God Bless you all. Well do it again next year!
STEVE STONE
RIP Olympia Weekend started with a tragedy, when chief expeditor and NPC Vice Chair Steven Stone passed away during the show. Steve was a true gentleman that loved bodybuilding and was loved by all who had the pleasure of knowing this dear soul. He was one of those down to earth guys that you just know youre lucky to meet as soon as you shake his hand. He never had a bad word to say about anyone and Ive never, in all my years in the sport, ever heard anybody say a negative thing about the man. Bodybuilding stages will seem a little emptier without Steve setting up behind the scenes with his solid direction, ensuring everything runs like its supposed to. He will be missed by his many friends, colleagues, and especially his family. My heart goes out to those who knew and loved him best. You will be missed but never forgotten.
2008 MR.OLYMPIA
1. Dexter Jackson 2. Jay Cutler 3. Phil Heath 4. Dennis Wolf 5. Toney Freeman 6. Melvin Anthony 7 Silvio Samuel . 8. Dennis James 9. Moe Elmoussawi 10. Gustavo Badell 11. Darrem Charles 12. Johnnie Jackson 13. Craig Richardson 14. Ronny Rockel 15. David Henry 16. Kevin English 17 Leo Ingram . 17 Sergey Shelestov . 17 Fouad Abiad . 202 & Under 1. David Henry 2. Kevin English 3. James Lewis Roc Shabazz Jeffrey Long Richard Jackson Jaroslav Horvath Ray Arde George Farah Charles Dixon Eric Castagnet Curtis Bryant Jason Arntz Nathaniel Wonsley
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 209
216 MD
www.fantamag.com
Hes ranked right now as Americas Top Amateur, having lost the 2008 USA heavyweight title by a scant one point to overall champ Brandon Curry. Theres a very good chance that just a couple weeks after you read this, Michael Liberatore will take that weight division at the Nationals and well have to come up with something else to call him. The Liberator is out, seeing as that name is already taken by patented furniture wedges designed specifically for facilitating certain, more enjoyable positions of sexual intercourse. But Michael doesnt really need a catchy nickname, anyway. His physique does the talking. More than a couple pundits have compared his package of size, shape, symmetry and condition to IFBB Hall of Famer Lee Labrada, something you dont hear very often about a heavyweight. The only points on his physique right now that need to come up are his chest MD 217
December 2008
www.musculardevelopment.com
www.fantamag.com
and arms, and its not that they are weak. They only appear to need more mass because his shoulders and arms are so phenomenal. Its Liberatores arms we focus on this month. These are the type of arms most of wish we had fully developed and thick from the shoulders all the way to the wrist, chiseled with deep separations and encircled with a powerful network of snake-like veins. Normally when the subject of these articles has been blessed with such a freaky body part, theres little to gain aside from the inspiration the photos provide. Michael was an exception, as I guarantee you that by the time you finish reading this, youll have a few ideas youll want to try in the gym right away.
Its True, Michael Was First In Line When They Were Giving Out Arm Genetics
A lot of kids mess around and hit half-ass biceps poses, but few actually have something there to flex. Michael can remember being only 4 or 5 years old and having an arm shot that other kids envied and adults were a bit shocked at. Its not like I had huge arms when I was that young, but they always had good shape to them and I was always naturally lean for whatever reason. When he start ed training at the age of 14, Liberatore stood only 53 and was a scrappy 115 pounds. Yet already, his arms were 15 inches, a measurement that youd expect from someone significantly heavier. Speaking of measurements, thats one topic Michael feels bodybuilders put far too much emphasis on. Its a visual sport, and Ive yet to see a judge get up onstage with a tape measure, he says drolly. Besides, shape and deep cuts can give the illusion of a bigger arm. And something like a high peak can give you a bigger number, even if the overall arm isnt that large. This begs the question then, just how big are Liberatores arms? I really dont know, he says. Im sure they are over 20, probably a bit over 21, but I dont get caught up in measurements. Doesnt everybody
218 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 219
just say their arms are 22 inches anyway? When he was starting out, it was the arms of Arnold and Lee Priest that inspired him and fortunately, he possessed the requisite genetics to build biceps and triceps that are in that elite league. They always grew easily, he admits. In high school, he followed the standard formula of doing three basic exercises each for biceps and triceps, for 3 sets of 10. Barbell curls, preacher curls and dumbbell curls were his staples for biceps, while tris got mostly skull-crushers, dips and overhead extensions with a dumbbell.
If something is producing results, keep it, if not, scrap it and keep trying new techniques and exercises. There are bound to be certain exercises, rep tempos, rep ranges and so on that will work better for you than others. Trial and error like this takes time, but its the only guaranteed way to discover your individual keys to growth.
out of our arms, yet dont have a whole lot to show for it. Liberatore is far more in touch with reality. Not everyone can build exceptionally big arms, he says. Just like not everyone can build huge calves. But I do think that no matter what your genetics are like, you should still be able to build up your arms quite a bit bigger than they were when you started. Whats the solution for truly stubborn biceps and triceps? There is no one magic formula or workout that will do the trick for everybody. You really have to keep trying things until you start to figure out what works best for you. Stick with a particular exercise or routine for about four to six weeks, and gauge your progress. If something
220 MD
www.fantamag.com
is producing results, keep it, if not, scrap it and keep trying new techniques and exercises. There are bound to be certain exercises, rep tempos, rep ranges and so on that will work better for you than others. Trial and error like this takes time, but its the only guaranteed way to discover your individual keys to growth.
low reps on anything, Michael explains. When a muscle is pumped, it stretches out the fascia tissue that surrounds it, which many experts feel is critical; it makes room for the growing muscle. Theres also a big psychological element to a pump. When you see yourself looking pumped and vascular, it makes you want to train harder. Its like something to aim for. If your arms are an inch or more bigger when theyre pumped, thats what they could look like all the time if you can put that mass on. Liberatore admits that he gets pumped pretty easily in general. I recently moved, and a couple of my friends were laughing because just about anything I did that day was giving me a pump, and its like that all the time, even MD 221
December 2008
www.musculardevelopment.com
www.fantamag.com
on no carbs. This sounds great to most of us, but it can actually impede Michaels training. A lot of times when Im doing any type of curl, my biceps and forearms get so pumped that its painful and I cant even use a full range of motion anymore, he shares. Ill have to go and do a couple sets of calves or something until the pump subsides a little bit. Now, its finally time to take a look at some of the exercises Americas top amateur bodybuilder uses to work his massive guns.
Barbell Curls
Surprisingly, barbell curls with a straight bar are an exercise Liberatore has only recently started doing after avoiding them for the past six or seven years. They would give me forearm splints, just excruciating
pain, he notes. But now that Ive decided to really hit my arms a lot harder, I knew I had to do them. Dave Palumbo told me to try using wrist wraps, and that did cut down most of that weird pain. Michael feels that not everyone can use the straight bar for curls without pain, and I concur. I read something a couple years back that made a lot of sense. If you face a mirror with your arms hanging straight down and your palms forward, look at your arms. If they are indeed perfectly vertical, youll never have a problem with the straight bar. If they are angled away from your body, youre probably better off using an EZ-curl bar or dumbbells. I just feel I need to do them now because I need a different type of stimulation than what my biceps are accustomed to, Liberatore adds.
222 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 223
does curls on both the ubiquitous plate-loading Hammer Strength preacher curl machine and another far less common gem from the Nautilus Nitro line. You sit in the machine and your arms are elevated, and you work each arm individually, he says. I really feel those, but at the same time there are other curl machines that I find worthless and dont feel at all. It all comes down to what hits the muscle just right and the mind-muscle connection. If you find a machine or two that get the job done right, dont shy away from using it just because you read somewhere that some pro doesnt like anything but free weights, he advises. Hes not you and youre not him.
Cable Curls
Liberatore also includes cables in his arm-training arsenal, as they provide a feel and tension uniquely different from either free weights or machines. He will do curls with one or two arms, often as a finishing movement for the bis. The only variation you wont see him do is the front double biceps cable curl from dual overhead pulleys in the cable crossover station. I dont feel a thing from them, he states. Most often I like one-arm cable curls, because I can isolate the muscle completely.
Cable Pushdowns
Cables play an even more frequent role in Liberatores triceps training. He usually warms up with at least 2 sets of cable pushdowns and then launches into 3 or more heavier work sets. I just think its a good idea to warm the whole area up and get a good pump going before you start using barbells and dumbbells, he notes. At some workouts he uses a V-bar, at other times a rope. Toward the end of the triceps workout, he often comes back to the cable stack for one-arm pushdowns with a
Machine Curls
Should I be like all the other guys and say I only use free weights and everything else is for sissies? Thats what Michael asked me when I inquired about his choice of training tools. Of course I would only want him to say that if it were true, and its not. You have to have free weights in your routine as your bread-and-butter movements, but there are a lot of machines I like, too. He often
224 MD
www.fantamag.com
hammer grip. In the pictures I took with Per, I had a rope on there, but most of the time I just take off any attachment and use the cable itself. Obviously you cant go very heavy like that, but at that point you dont need to.
If you find a machine or two that get the job done right, dont shy away from using it just because you read somewhere that some pro doesnt like anything but free weights, he advises. Hes not you and youre not him.
Overhead Extensions
To target the long head of the tris, Michael always includes some form of overhead extension. He may choose the seated cable version shown here, or a heavy dumbbell. Its all about getting that good stretch at the bottom, he observes. Make sure to lower into the stretch slowly and never bounce back out if it too fast, he advises. You might be able to get more reps that way, but youre putting yourself at risk of a triceps tear.
Dips
Weighted dips have been a core movement in Liberatores triceps training for his entire career. He sometimes goes up to three 45-pound plates, but finds that he pays for it in the form of elbow pain. Most of the time he sticks with two. He also has a secret technique that he picked up from his own background as a gymnast. If you look at nearly all high-level gymnasts, they have great triceps, he begins. They dont get that from skull-crushers or even doing dips; it comes from so many hours and hours on the parallel bars, supporting themselves in that top position. To mimic this, Liberatore often finishes each set of dips with an isometric hold in that top position at the end, with only a very slight bend in his elbows. You could also do your sets of dips, then finish by trying to hold that position for as long as you can, 1 minute, 2, or 3 youll be amazed at how sore your triceps will get. And dont be too surprised if they start growing again, too. MD 225
December 2008
www.musculardevelopment.com
www.fantamag.com
226 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 227
Contest History
2004 Illinois State 2005 Kentucky State 2006 Pittsburgh Championships 2007 Arnold Amateur 2007 MD Cyber Classic 2007 IFBB North American 2008 Junior Nationals 2008 USA Championships Third, Middleweights Light-Heavyweight winner Heavyweight and Overall Second, Heavyweight Winner Third, Heavyweight Heavyweight winner Second, Heavyweights
*The number of sets depend on how many different exercises he does on a given day. If its around 10 as seen here, he would normally only do 3 work sets. If he opts for fewer exercises, he will do 4 or 5 sets of each.
228 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 229
SECOND TO NUNN!
IS USA SUPER-HEAVYWEIGHT CHAMPION ED NUNN THE NEXT X-MAN?
By Ron Harris, Photography by Per Bernal
232 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 233
pulting to the A-list a couple years after winning the Nationals in 2002. Now we have another tall X-Man on the scene who could follow in Big Toneys footsteps. His name is Edward Bigg Show Nunn. He may have missed his pro card at the recent USA, but you would be a fool to bet against him to win his class at the Nationals coming right up in Atlanta. At 61 and 246 pounds, hes got what most tall bodybuilders dont: the X-frame, a tiny waist and plenty of mass in both the arms and legs. Never heard of the guy? Oh, you will; dont worry.
onds in high school. Even then, I was about 200 pounds and people at the track meets always chuckled when they saw me and assumed I would be slow, until they saw me run. It would freak them out that such a big, husky kid could beat all these smaller, lighter kids. Despite his athletic pursuits, the idea of getting bigger muscles was always on his mind, and since the age of 14, hed been working out with a set of cement weights his mom had bought him for a birthday. I would set it all up under a tree in the backyard in the warm weather, and bring it inside once it got cold. He played football for a junior college in Iowa, and the teams strength coordinator had him doing plenty of power cleans, bench presses and squats. He wouldnt let us do really heavy weights for just a couple reps on the squat, Ed explains. We had to do higher reps and go deep, no little half-reps. Looking back, that did a lot for my leg development, too.
Training Split
Sunday: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Back width day or OFF if needed Quads, calves and abs Chest and triceps OFF Back and biceps Glutes, hams, and biceps Delts, traps, and abs
234 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 235
Contest History
2002 Indiana Championships 2002 Midwest Championships 2003 Indiana Championships 2004 Ohio Championships 2007 Anderson GNC Championships 2007 Kentucky Show of Strength 2007 Indiana Championships 2007 IFBB North American 2007 NPC Nationals 2008 Indiana Championships 2008 USA Championships Third, Heavyweight Second, Heavyweight Fourth, Heavyweight Fifth, Super-Heavyweight Fourth, Super-Heavyweight Super-Heavyweight and Overall Second, Super-Heavyweight Sixth, Super-Heavyweight Fifth, Super-Heavyweight Super-Heavyweight and Overall Super-Heavyweight winner
236 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
238 MD
www.fantamag.com
to be up in the top placings. His strategy paid off, as his first crack at the Nationals saw him make top five in Evan Centopanis class. Ed put his focus from then on into improving his back, chest, delts, and calves, and this translated into 17 pounds of new mass at the USA in those areas. I really went to work on my back, hitting it twice a week with different workouts for thickness and width (see SIDEBAR), he relates. Theres still a lot of room for improvement back there, but thats understandable with a frame as large as mine is. Honestly, I think I would make a pretty good pro at about 270 pounds or so thats the goal.
December 2008
www.musculardevelopment.com
www.fantamag.com
240 MD
www.fantamag.com
ble, but they are missing the big picture. The total package is what wins, and condition is a huge element of that. If you look at the athletes Hany has worked with and helped turn pro, you see that he has been very consistent with bringing people into shows in the best condition of their careers. Im still over nine weeks out right now and my glutes are pretty much in. I wont make any predictions of course, but I have a great feeling about the Nationals. The best part is that Ed holds no grudge about being passed over for a pro card at the USA. I feel blessed to have done
so well at my first shot at the USA, and I can take pride in knowing I gave it my all and looked the best I could have. But my true best is yet to come. Muscle Asylum Project apparently felt the same way about Eds potential, as they recently signed him to a contract.
Weighty Issues
Until just a couple years ago, Ed used to let his bodyweight climb up to over 300 pounds in the off-season. Thats not too uncommon these days, especially for a man over 6 feet. But what is uncommon is that eventually he made a decision to stay leaner. Its not that I was uncomfortable at that weight physically, he says. I just got sick of having to kill myself with cardio to get in shape when it was time to compete because I needed to drop 50 pounds. Sharing the bodybuilders universal hatred of cardio, Nunn adds, Being so heavy with all that fat also stretches the skin out and makes it harder to get that tight, shrink-wrapped look once youre in condition. Since 2006, Ed has maintained a weight of around 280 in the off-season. My abs are in at that weight, and I see plenty of vascularity. As long as I eat clean all week, I find I can have a couple treats over the weekend and it doesnt hurt me much. I have a pretty fast metabolism for someone my size, I think. But staying leaner is definitely something thats made my contest diets a lot easier. And best of all, I dont have to do a ton of cardio when its time to get in shape. I can get by most of the time with two 15-20 minute sessions a day instead of 45 like the old days.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 241
Name: Nickname: Date of birth: Place of birth: Marital status: Children: Height: Off-Season Weight: Contest Weight: Academic Background: Hobbies: Personal Motto: Favorite Music: Favorite Films: Favorite Colors: Favorite Authors: Favorite Foods: Least Favorite Foods: Website:
Edward S. Nunn Bigg Show June 6, 1971 Anderson, Indiana Single Antonio, 19, Matoka, 13, Skyla, 9 61 280 lbs 245 lbs Associates Degree, Criminal Law; ACE-Certified Trainer Working on old cars, motorcycles and electronics Never give up, never stop fighting for what you want! R&B, jazz, hip-hop, rap, rock 300; Gladiator; Scarface; Shawshank Redemption red, black, pearl Stephen King, Dean Koontz steak and sweet potatoes and a big salad fast-food restaurants www.biggshow.net
But the similarities are easy to seeX-frame, stature and both are even from Indiana. And with all due respect to Toney, I think Ed is better now than Toney was when he turned pro and even has him beat on a couple body parts already. Nunn gained nearly 20 pounds between the 07 Nationals and the 08 USA, a time span of only eight months. Can you picture him with another 15 pounds and the same small waist? Thats one thing I wont let happen is to get a big old belly, he laughs. There is a photo on the home page of Eds website showing him at 260, winning this years Indiana state show. I thought it was a Photoshop job at first, but its simply what he looks like without cutting his sodium and water. The overall shape and fullness are what you would expect to see in the top five at a pro show. So with that going for him in addition to his teaming up with The Pro Creator for the Nationals, chances are excellent that this new X-Man, the new guy who goes by the nickname of Bigg Show, will be second to Nunn in Atlanta. www.musculardevelopment.com December 2008
242 MD
www.fantamag.com
www.fantamag.com
246 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 247
their fists like they had just won the Powerball, or a week in Jamaica with the girls of Vivid Video to co-star in Gang Bang in Paradise, Volume 14. That ought to take him down a notch from his high horse, they smirked. Who does this kid think he is, anyway? Cover of MD at age 21 before hes even competed beyond the regional level? Sweet contract with one of the very top companies in the world, BSN, who puts him in a zillion full-page ads in all the magazines and makes him out to be the Second Coming of Arnold?Talking about how hes gonna be Mr. Olympia someday. But the haters really should be ashamed of themselves. Trey didnt put himself on any magazine covers or in any ads. He wasnt the one who saw so much potential to warrant an endorsement contract that most pros would kill for. And Trey Brewer certainly never made any predictions of his future greatness or claimed he would win any particular show he was entering. Its so easy to judge a book by its cover and assume Trey as an arrogant, swaggering jerk. But guess what? Ive been in contact with this youngster on and off going on two years now, and hes actually humble, polite and very respectful. Hes the total opposite of the shit-talking loudmouth who some may presume him to be. Trey is just a quiet, hardworking kid from Georgia who was gifted with extraordinary genetics for bodybuilding that hes trying to make the most out of.
reps from the heavy 10-12 range hed been using for years to a more moderate 20-25 reps per set on just about everything. The logic there was that Trey already had plenty of size, so it was time to carve in some detail. And as for the mighty thighs he was known for, he stopped doing anything for them five months out from the show to intentionally downsize them. After all, critics were constantly saying they were too big for his upper body, anyway. Unfortunately, the entire plan backfired on Brewer. I was 249 at the Junior Nationals, he laments, the disap pointment is impossible to ignore in his voice. I lost a lot of muscle, and I wasnt even in the condition I wanted to be in. It was definitely not the way I pictured myself looking at my first national show. Perhaps the worst part was that due to his flat appearance, the true improvements he had made to his chest, back and arms were hardly noticeable. As for his legs, they were really down in size. They had gone from freaky to just plain big, but nothing special. All thats in the past now. His legs are well on their way back to their former greatness. I remember seeing shots of Trey
248 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 249
posing on the beach in Los Angeles after he won the Excalibur in December 2006, where it appeared some clever computer geek had morphed his quads to make them look absolutely ridiculous in their size and fullness, almost like two vein-riddled blimps. But those pictures were authentic. It was only hard to believe because you rarely see a human being with legs like this.
Leg Extensions
Trey used to consider leg extensions nothing more than the preliminary warm-up before he could get into the real leg workout with squats, but lately hes changed his thinking. Instead of just rushing through extensions and not really putting much into them, now I get a really good squeeze at the top and try to go progressively heavier set by set. The pump resulting from the increased blood flow has paid unexpected dividends at the squat rack. Now I get a much better pump and feeling in the quads when I squat, for sure.
250 MD
www.fantamag.com
Squats
Ah, but here is the true star of Trey Brewers leg workout, the one that deserves the lions share of the credit for his enormous quads. You just dont get thighs like his without a whole lot of heavy squats. Trey has gone as heavy as 675 pounds for 10 reps. If any of you want to plug that into some nerdy formula to ascertain his projected maximum single, go nuts. Trey competed in a few bench press meets as a teenager, but was never interested in testing his absolute strength on squats. Even back
when I was in ninth grade, I was squatting like a bodybuilder deep reps, shoulder-width stance and never for less than 8 or 10 reps. These days he still works up to six plates for 10-12 reps, but hes careful to take time and gradually build up to that weight. I start off with one plate and just keep adding one more each set until I get to that, he explains. Trey does use a belt and knee wraps, but the belt typically doesnt come into use until he gets to 405, with the wraps often not making an appearance until the last 2 heaviest sets.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 251
Front Squats
One fairly recent addition to Brewers leg routine over the past year has been front squats. I noticed that a lot of pros did front squats, but the one who impressed me the most was Jay Cutler, he says. Jay has some of the best quad separation in the sport, and he attributes some of that to this exercise. Since Trey started doing front squats, he claims to see noticeable improvement in this area himself.
Hack Squats
Prior to this, The Phenom usually did hack squats on leg day. He will occasionally rotate them back in, but he feels that doing both hacks and front squats in addition to squats, leg presses, leg extensions and lunges is a bit much, even for a workhorse like him. I still think its a very good exercise, particularly for anybody who wants to get more outer sweep to the quads.
252 MD
www.fantamag.com
www.fantamag.com
MD 253
Leg Presses
After two types of barbell squats, Trey finds the perfect heavy compound movement to finish with is the leg press. Your back is totally supported, and you dont have to worry about balancing anything, he states. You can just
concentrate on pushing the weight and working the quads to death. Understandably, the weights a man the size of Trey can handle on the leg press for sets of 10 are substantial. Sometimes I feel like just putting all the plates on and taking them off at the end are a whole other exercise, he laughs.
254 MD
www.fantamag.com
Lunges
Thanks to eight-time Mr. Olympia Ronnie Coleman, parking lot lunges have become a universal fixture, at least in the lexicon of this generation of bodybuilders, even if we dont all do them. I like the idea of actually going somewhere when I do lunges better than standing in one spot, Trey explains. Seeing where you need to end up gives you a better goal than just counting reps. He doesnt descend so low that the trailing knee scrapes the ground when he
Training Split
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Back Legs Chest Arms Shoulders OFF (may do some arms) OFF
*The final set for both leg extensions and lying leg curls is usually a drop set that amounts to a total of 20-25 reps.
December 2008
www.musculardevelopment.com
www.fantamag.com
256 MD
www.fantamag.com
wouldnt make sense, anyway. Those of you who watched the Olympics probably noted the fantastic hamstring development of both the male and female sprinters, which often eclipsed what you see on many bodybuilders. Short, intense sets in the form of their brief bursts of power on the track are responsible, which is why anyone wanting bigger hams would be foolish to waste time doing endless sets of high reps.
Stiff-Leg Deadlifts
Finally, Brewer nails his hams with heavy stiff-legs, working up to 405 pounds in the off-season. The style he chooses would more accurately be called Romanian deadlifts, as this variation involves keeping the knees slightly bent at all times and having the bar travel very close to the body. With Romanian deads, you dont need to lower the bar to your shoelaces for a full stretch. Typically that occurs right around mid-shin level.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 257
baritone Georgia drawl. Theyre prettythey have nice shape and good cuts, but I dont think I have big calves. I guess by those standards, nobody with the exception of Mike Matarrazzo and Erik Fankhouser has truly big calves! Brewer trains them two or three times a week, and the formula is simple. I alternate between standing calf raises, seated calf raises and calf raises on the leg press. Ill do one of those exercises for 4 sets of 10-12 reps, and I hit calves two or three times a week.
What can we expect from Trey Brewer in Atlanta for the NPC Nationals? He is determined to bring the freak back. Since the Juniors, hes been training heavier and cut back on his cardio so he can display the rugged thickness hes known for. As for other lessons learned, he now understands the perils of getting so heavy. Ill never go up to 2005 Georgia State 320 or 330 again, he shares. 295 is going to 2005 Teenage Nationals be my off-season max, so I wont ever have 2006 Excalibur so much to lose again. Hes also very confi 2008 Junior Nationals dent about the team hes working with now.
Ropeman (Tyrone Felder, former training partner of Lee Haney) is handling my training, and I have Johnny Stewart helping me on the diet. Id also like to take the opportunity to thank my fans, family and friends, and definitely BSN, for all the support and encouragement they have given me. Look for him to show up at the Nationals around 260 or more, with far superior condition over anything weve seen from him before. And oh yeahhes been training his legs hard and heavy again, too, so dont be too surprised if his are the biggest in the show. The hype over The Phenom may have died down a little since the Junior Nationals fiasco, but Trey is far from finished. At 22 and having only competed in four contests, hes just getting warmed up. I
258 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 259
262 MD
www.fantamag.com
By Ron Harris Photography by Per Bernal f you subscribe to the adage bigger is better when it comes to bodybuilding, you have to be a fan of Big Sean Allan, or BSA as hes become known. Standing 64 Sean , competes these days around 285 and has been as heavy as 352 pounds in the off-season. His claimed measurements sound like they belong on a comic-book character rather than a fleshand-blood human being: 68-inch chest, 25-inch arms, 23-inch calves, and wait for it a 32inch waist on contest day. BSAs career has had almost as many ups and downs as the stock market since he first stepped onstage over a decade ago. He actually became infamous several years ago by standing up at the Mr. Olympia press conference and informing the top men in the world that he planned on being onstage with them soon.
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 263
In a sport where the line between confidence and arrogance is forever blurred, BSA was marked by many as a delusional egomaniac. Yet this year, Sean shut up more than a few haters by handily winning the Overall at the Junior Nationals, the same contest previously won by stars like Lee Haney, Rich Gaspari, Phil Heath and Evan Centopani. Despite a disappointing showing at the USA in July, Big Sean is now preparing to end his year on a very high note by finally getting his pro card at the Nationals. I think that once you get to know this muscular giant, youll realize theres a lot more to him than meets the eye. I know I came away from the interview with newfound respect for this man whos been working hard and battling it out on amateur stages for a very long time, and I think you will, too. RH: What was your approximate height and weight when you first began training? BSA: I began weight training in the ninth grade when I was 13. I was always considered a big kid as far as height is concerned. I was already 6 feet as a freshman in high school and my bodyweight was about 140 pounds. Next to everyone my age or in my class, I always stood out. As a child growing up they gave me the nickname Monster! RH: Which bodybuilders would you say were your biggest influences/motivation back then? BSA: My biggest influence in bodybuilding when I began my career in 1999 was Arnold, as many people compared my physique to his. Then as I got more involved in the sport, I always looked up to the taller bodybuilders over 6 feet like Paul Dillett, Gunter and Lou Ferrigno. Those were always the guys I respected and admired for being so tall and being able to pack on so much muscle. Thats not an easy task for us tall bodybuilders. Its one of the few times being very tall works against you. RH: I know youve been criticized over the years for being top-heavy. Have legs always been your biggest challenge? BSA: I wouldnt say legs are my biggest challenge, because every body part on a taller bodybuilder is hard to
264 MD
www.fantamag.com
build compared to the shorter athletes. The range of motion is so much deeper with longer limbs. As far as legs are concerned, when a taller athlete like myself has to squat, theres no such thing as a partial rep. We have to go deep and to the floor and thats a long way to go when youre 64! Many people feel that my legs are small for the simple fact that my upper body just responded faster than my lower. But to say I dont have legs is a false statement. I have shape, size and symmetry, the total package. RH: For such a big man, how have you managed to keep such a tiny waist? BSA: You are what you put in your body. Many people dont know what it means to eat in proportions. They tend to eat and eat and eat, but the stomach can only hold but so much before it begins to get stretched out and distended. Also I have a very fast metabolism and a very busy lifestyle. My MD 265
December 2008
www.musculardevelopment.com
www.fantamag.com
waistline has been a very important body part for me over the years and I have never come in any show with a bloated-looking stomach. RH: Were you inspired to see the success of 62 Toney Freeman, being a rather tall man yourself? BSA: I have always respected Toney Freeman since he turned pro and began winning shows and getting the credit us taller athletes deserve. It was motivating to see another athlete over 6 feet doing well and finally winning shows. We are always considered freaks offstage, but come contest time, we always lose to a much shorter or lighter bodybuilder. So I give him props for what he has waited so long for and hope to be on that pro stage right along with him in the very near future. It also gives the younger bodybuilder over 6 feet who has dreams of being Mr. Olympia some hope. RH: You talk about having a mixed heritage that was conducive
for good genetics in bodybuilding. What are your various ethnic or national backgrounds? BSA: That did play a minor role. My mother is Irish and my dad is African American. I wouldnt say bodybuilding success is all genetics because in anything in life, you get back what you put in. I busted my ass for many years to build what I have built and accomplished in my life. Nothing was handed to me. Going from a 140-pound freshman in high school to a 280-pound beast competing for a pro card as a young adult speaks for itself. Thats not just genetics, thats hard work and dedication. But I do thank my parents for making me who I am today, mainly my mom. I grew up in a single-parent home. RH: I know youre a dad. How old are your kids now, and what type of activities do you enjoy doing with them? Do your kids live with you? BSA: I have three kids by the names
of Deshaun, Jasmine and Shawna. Currently I am divorced and have full custody of my two older kids. Deshaun is 13 and a freshman in high school. He is a great athlete and an even better student. He plays football, wrestles, and lifts weights five days a week. Jasmine is right behind him; she is 12 and in the eighth grade. She can be whatever she decides she wants to be, but right now she is just trying to find out what her main sport will be. I dont push my kids to be like meI want them to be better. Whatever they have a passion for I will back them up and support them in any way I can because kids are the future. My youngest daughter Shawna is 4 and she is just a kid living a kids life. She resides with her mother, but visits and stays with me on the weekends. So Ive got my hands full! I love my kids. There is no love in the world like the love you get from your kids. RH: I heard that. How long have you aspired to be a pro,
266 MD
www.fantamag.com
and what would achieving that goal mean to you? BSA: Ive been chasing my dream of turning pro for 10 years. Its been a long road with many bumps and bruises along the way. But I learned to realize that nothing happens overnight, and good things come to those who wait. Never quit or let anyone stop you from accomplishing a lifelong dream. You control your destiny. My day will come. Until then, I will continue striving to be the best Big Sean I can be. With or without a pro card I am still Big Sean Allan, and cant nobody take that away from me. I got my health, my family and many people who admire and believe in my God-given abilities. RH: Why do you think that your confidence and belief in yourself has sometimes been mistaken for arrogance? BSA: Many people judge a book by its cover without knowing anything about me. They see the outside, but they dont know what Big Sean has to offer on the inside. Theres a lot more to know about me other than bodybuilding. Im a father and a great one at that. The many people who know Big Sean know Im a good person and treat others the way they treat me. Im not cocky or arrogant, but I am very confident. That will never change. If people have a problem with that, it speaks of their own lack of confidence. RH: You swept the Atlantic States and Junior Nationals and you were a favorite going into the USA, but you didnt make top five. What happened there? BSA: At the USA, I wasnt at my best. Theres no excuse. I had just finished winning two shows. After I won the overall at the Junior Nationals, my nutritionist, big Dave Palumbo, and me sat down in my hotel room and had a victory dinner. I ate everything I could order from room service and we dis-
cussed what would be our next show to attack for that pro card. The USA was three weeks away and I honestly was so tired and drained I didnt want to do it. I was doing photo shoots nonstop, traveling all over the country and I had been dieting for 24 weeks at that point. So I told Dave, lets wait until Nationals. I had talked to both Steve Weinberger and Jim Manion and both felt the North Americans would be my
best bet. It would also give me a little break so I could rest and recover. Dave felt that we could hold the peak for the USA and possibly turn pro if I could hold the same condition as I did at the Junior Nationals. But my body just couldnt do it and I took a very disappointing ninth place. Bottom line, I was simply tired, stressed and drained at the USA. I certainly had good momentum going in with that win at the
The many people who know Big Sean know Im a good person and treat others the way they treat me. Im not cocky or arrogant, but I am very confident. That will never change. If people have a problem with that, it speaks of their own lack of confidence. Big Sean Allan
December 2008 www.musculardevelopment.com
www.fantamag.com
MD 267
RH: So after all that, what made you to keep on going and do this years Nationals? BSA: Back home in New Jersey, I spoke with my ex-girlfriend, who had helped me prepare for the first two shows. Two weeks before the Atlantic States, I decided I didnt want to put her through the hell of the last couple weeks and would do the shows on my own. I couldnt see her anymore. It wasnt easy and she was hurt, but she accepted it because she knew how badly I wanted to win after not having competed for two years. I had also been planning on relocating to LA after the USA, but I chose to stay here on the East Coast. We got back together, and she reminded me that Im not getting any younger. I just turned 37 in June. So I really should give it one last all-out effort for 2008 at the Nationals. RH: Last question, Big Sean. This will be your sixth time competing at the Nationals and the best youve ever done at that show has been eighth. Why do you feel this time is going to be very different? BSA: I feel I have a very good chance this time, especially since I won the Junior Nationals in June. Im confident that if I bring that same crisp condition to the Nationals, I can win my pro card in Atlanta. I am training for this show with Branden Ray, and its the first time Ive ever had a training partner going into a show. I always trained with my son or my wife. We push each other to the max. Hes striving for the same goal, to turn pro. Were using Hany Rambods FST-7 training program. I have the best nutritionist in the sport guiding me now. All I have to do is remain focused and take it one day at a time. It should be interesting. See you all in Atlanta!
268 MD
www.fantamag.com
www.fantamag.com
t was getting to the point where I was expecting to see Michael Locketts face on the side of a freaking milk carton. Never has someone on such a fast track to the pros so completely dropped off the radar. The guy wins the overall at Team Universe in 2006 after just two years of training, then goes on to win the super-heavyweights and overall at the 2007 Junior Nationals at 59 244 poundsdrug-free. And then, , gone! Nobody has a clue where he is or what hes doing. Recently we tracked him down and learned he is headed to Atlanta to make good on his early promise and turn pro. Heres whats been going on with one of the national levels biggest mysteries. RH: First off, where the hell have you been? You won the Junior Nationals in June of 2007 and were supposed to do the USA this year, but its like you dropped off the face of the earth. ML: Not exactly, but close. I worked the Kemistry booth at the Olympia last year, and soon after that my new girlfriend decided we should move to Las Vegas. I figured it would be good for my career, much closer to the West Coast than Ohio, and plus you have guys like Jay and Gustavo there now. I love the weather out there, too beats the winters in Akron! But once I got there I really lost focus on bodybuilding. Its wasnt the casinos or strip clubs or anything like that, it was really the trials and tribulations of my relationship. It didnt work out. Shes a beau-
270 MD
www.fantamag.com
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 271
Never had steroids, never will. God gave me these genetics for a reason and it would be blasphemy for me to throw that amazing gift away and start using drugs. People can think or believe whatever they want.Michael Lockett
tiful woman, but we just werent meant to be together. She went back to Ethiopia after a few months, and I went to Jamaica to go get my head straight and get the love and support I needed at that time from my family. RH: Your family? You have family in Jamaica? ML: Oh yeah, thats where Im from. I came to the USA when I was 7 years old. So all in all, I stopped training completely for about four or five months after a few months of not really having any focus or drive in the gym anyway. But now Im back in Akron, and Ive been training hard again since the beginning of August. RH: Well theres one unsolved mystery we can close the file on. As we speak, the Nationals is still over two months away. What are you looking like now? Whats your weight, and what improvements do you think youve made since you won the Junior Nationals? Or have you been able to make any, given whats been going on? ML: Im up to 250 right now, and I will keep growing up until the day of the show. I think I could be close to 260 even after I drop my water. Im thicker overall, but youll see the biggest improvements in my quads and my back. Its still hard for me to flare out my lats the way they say I
need to, but Im working on it. Ive still been training for less than four years now. RH: I have to ask, because the readers will want to know: are you still natural? ML: Absolutely. Never had steroids, never will. God gave me these genetics for a reason and it would be blasphemy for me to throw that amazing gift away and start using drugs. People can think or believe whatever they want. I dont claim to look this way because I train harder or eat better than every other natural bodybuilder out there. I do work hard, but I give all the credit to my Creator. RH: Then I will go on record as saying that in my opinion, you might just be the greatest natural bodybuilder of all time along with Mike Ashley. ML: Thank you. RH: Last time we spoke, you didnt train calves, you did nothing for abs, and you didnt do any cardio. Is that still the case, or have you started doing any of those? ML: Still none of that, though I have been thinking about maybe starting to do a little bit for abs. Im not sure I need to, though. I have a nice, cut-up eight-pack all the time without doing a single crunch or leg raise. Cardio just
272 MD
www.fantamag.com
makes me lose muscle. RH: One thing that really got a lot of people upset were your nutritional habits. Namely, you claimed to only eat a couple solid meals a day and to eat a whole package of Twizzlers licorice, KFC, and soda on a regular basis. You were only getting something like 50 grams of protein a day on average. Has your nutrition improved since then? ML: (laughs) No, I dont eat candy or KFC anymore. I eat much healthier now and my protein intake has increased by about triple or more. RH: So you eat every 2 hours now like most bodybuilders, six or seven meals a day? ML: No way, thats ridiculous! At the most, I eat four
times a day. My body just doesnt crave food. I dont get hungry very often. And the way I eat works fine for me. Im not saying the way I eat would be right for everybody. Maybe other bodybuilders really do need all that food. I just know that I dont. RH: Oh boy, the boards are going to have fun with all this, I am sure. Are you working with anyone on your diet for the Nationals? ML: No, Ive always done it on my own and I dont see a need to change that. I know my body and I know what I need to do to get in shape. RH: Do you still stay very naturally lean year-round? ML: I walk around in contest shape or close to it 24/7 Thats just my genetics. My waist is 28 inch. es at 250 pounds, which is another gift from God. So getting ready for a contest is not a big producMD 273
December 2008
www.musculardevelopment.com
www.fantamag.com
tion for me the way it is for everybody else. RH: Have you kept up with any of your boxing training? ML: No, thats in my past. I can still fight if I had to of course, but my focus now is on being the best bodybuilder I can be. RH: You will be at the Nationals in a few weeks as a super-heavyweight. Some of the best supers from the USA, including the winner Ed Nunn, will also be on stage with you. What did you think of the supers at the recent USA? ML: I wasnt too impressed. Dont get me wrong, Ed has a very good physique, but I didnt see any deep cuts in his quads, hams, or glutes. I think I can beat him. He was the best man in that class on that day, so I dont want to sound like Im putting him down. RH: Assuming you win at least your class if not the Overall and turn pro, are you going to disappear again, or will we see you on an IFBB stage pretty soon after? ML: I would compete as soon as possible. My goal would be to get an invite to the 2009 Arnold Classic. Im from Ohio, and Ive been to the show a few times. I actually worked the expo booth for Schiek Sports three years in a row. I dont know whether I would be top five or top 10 or whatever, but I definitely want to get out there and start working my way up. RH: And what are you, like 25 years old? 26? ML: 25. I think I could compete as a pro until Im at least 40, God willing. Being natural, I dont have to worry about any long-term health problems from drugs. Im young, healthy and strong. RH: Time is on your side. Anybody you want to thank before we go? ML: Id like to thank my fans, Steve Blechman, my mother, father, brothers and sisters, and also John Schiek of Schiek Sports. Also my good friends Bill Lawrence and Demetrius Muhamad. Keep an eye out for me at the Nationals, because Im coming to win.
274 MD
www.fantamag.com
MUSCULARDEVELOPMENT.COM
FOR COMPLETE CONTEST COVERAGE!
December 2008
CHECK OUT
www.musculardevelopment.com
www.fantamag.com
MD 275
You feel it in the air, dont you? Yeah, you know what it is? Its the anticipation for the last big show of the season. The best amateurs in the country are all headed to Atlanta, GA, with hopes of turning pro the only thing on their minds. Every year, there are favorites, underdogs and dark horse picks. Some are veterans, while others are newcomers to the struggle. Only one thing holds true for every-
278 MD
www.fantamag.com
one: Its the last chance of the year. And believe me its a long, slow wait until the beginning of 2009 (bodybuilding is practically dead from midNovember to February). Before its over and the curtain drops, there will be a handful of athletes standing proud as the newest pros in the IFBB. Here are some of those favorites, underdogs and dark horse picks.
BILL COMSTOCK
BILL COMSTOCK
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 279
ED NUNN
2008USA Championships Super-Heavyweight (First) 2007National Bodybuilding & Fitness Championships Super-Heavyweight (Fifth) North American Super-Heavyweight (Sixth) Ultra-wide X-frame Tight waist Massive, round, peaked biceps This beast is sure to turn heads no matter where he goes. Titanic, flaring quads that anchor a spectacular Xframe topped off by wide, massive delts. The side chest is a good shot, with his expansive, striated pecs taking center stage. His lat spread is quite impressive, too. I would like to see more separation in those quads. Huge structure notwithstanding, his upper body still lags behind. He needs a lot more meat to his back. His almost-striated glutes will have to be harder to contend at this level.
SUPER-HEAVIES
MICHAEL LOCKETT
2007Junior Nationals Bodybuilding, Figure & Fitness Championships Overall Winner, Super-Heavyweight (First) 2006Team Universe Bodybuilding Championships Overall Winner, Heavyweight (First) Great delt mass and width Tight waist Impressive in quarter-turns Excellent overall size and roundness
What a freak! Michael caused a near riot when he won the Junior Nationals last year. Since then, hes been biding his time, waiting to emerge in spectacular fashion. Hes got great pecs, as evinced by a head-turning side chest shot and side triceps shot. Hes proven that he can get into top condition, courtesy of his striated glutes and all-over hardness. He will need to improve that back, adding width, lumbar thickness and deeper separation. His front thighs need more clarity as well. Biceps could use a bit more peak and fullness. His chest and delts look great in the front lat spread, but if he can add lat width, hell be hard to beat.
280 MD
www.fantamag.com
TREY BREWER
2008Junior Nationals Bodybuilding, Fitness & Figure Championships Super-Heavyweight (Fifth) 2006Excalibur Overall Winner Super-Heavyweight (First) 2005Teen Nationals Heavyweight (Third) Freaky pro-caliber wheels Imposing thickness Trey had a very disappointing Junior Nationals, but keep in mind that this kid is only 23 years old, with all of three contests under his inexperienced belt. Obviously, Id like to see
improvements to his chest and back. He was clearly over-dieted earlier in the year. He needs to come in strong and that means going with his God-given strength: freaky size! This kid is an animal. Hes not gonna wow the judges with a pretty physique, but he sure as hell can scare them with his full, dense, gargantuan proportions. Bring those legs back up, even it means sacrificing some upper body impact. He will have to be in good enough condition while retaining his fullness, something we have yet to see. Clearly a work in progress that will only improve with time.
SEAN ALLAN
Another massive X-frame Huge guns, delts and chest Great lat width Were sure not lacking in the gigantor department this year. Sean was overwhelming at the Junior Nationals. He slipped up at the USAs, but I look for him to come in just as hard, if not harder than before. Hell need that, as the competition at this level is so much greater. As expected, hes got a great most-muscular (sensational split chest) and front double biceps with those delts, guns and pecs. He needs to beef up that back and really bring up the quads, glutes and hams not an easy task for someone of his height (but Paul Dillett did it, so its not unheard of). BSA, you know I got youdont let me down or Im gonna break you off!!
2008USA Championships Super-Heavyweight (Ninth) Junior Nationals Bodybuilding, Fitness & Figure Championships Overall Super-Heavyweight (First) Atlantic State Championships Overall Super-Heavyweight (First) 2006PDI Night of Champions (Seventh) 2005National Bodybuilding and Fitness Championships Super-Heavyweight (11th) North American Championships Super-Heavyweight (12th) 2004National Bodybuilding, Fitness & Figure Championships Super-Heavyweight (15th) 2003National Bodybuilding Championship Super-Heavyweight (eighth) USA Bodybuilding Championships Super-Heavyweight (16th)
2002National Bodybuilding Championships Super-Heavyweight Junior National Bodybuilding & Fitness Championships Super-Heavyweight (First) 2001IFBB North American Bodybuilding Championships Super-Heavyweight (eighth) 2000National Bodybuilding, Fitness & Figure Championships
Super-Heavyweight (13th) Junior USA Bodybuilding Championships Super-Heavyweight (Third) 1999National Bodybuilding, Fitness & Figure Championships Super-Heavyweight (10th) Junior USA Bodybuilding Championships Super-Heavyweight (First) MD 281
December 2008
www.musculardevelopment.com
www.fantamag.com
KIRK DEFRANCESCO
2008North American Bodybuilding & Figure Championships Super-Heavyweight (First) USA Championships Super-Heavyweight (Second) 2007North American Super-Heavyweight (Third) USA Bodybuilding & Figure Championships Heavyweight (Fourth) 2006North American Championships Heavyweight (First) 2005North American Championships Heavyweight (12th) 2004North American Bodybuilding Championships Heavyweight (Sixth) 2003National Bodybuilding Championship Heavyweight (16th)
2000Junior National Bodybuilding, Fitness & Figure Championships Heavyweight (First) 1991Teen National Bodybuilding Championships Light-Heavyweight (Fourth) Powerful build Great front double biceps With such thickness, its no wonder that the quarterturns are his strong point. Arms are very full and round. His back, while thick, needs to show deeper separation for full effect. I dont know if its possible to tighten his waist at this point, but if he could pull it off, it would greatly improve his taper. Nice striated pecs in the front lat spread. Has to be harder than weve seen him in the past if he is to challenge in this field.
HEAVIES
MICHAEL LIBERATORE
2008USA Championships Heavyweight (Second) Junior Nationals Bodybuilding, Fitness & Figure Championships Heavyweight (First) 2007North American Heavyweight (Third) Arnold Amateur Heavyweight (Second) Excellent overall package Great lines and symmetry Top-notch conditioning
MDs first Cyber Classic champion has been on a righteous tear! And hes done it with stellar conditioning! Mikes been one of the hardest guys at every show hes entered. His side chest and side triceps poses are great. The leg separation in his front double biceps is amazing. Of course, hes got the requisite stripped glutes and hams. His upper back shows good thickness, but give me a little more meat in the lower region. Overall, he just needs quality size, which is sure to come with time. Hes been one of the best surprises of this amateur season.
282 MD
www.fantamag.com
DARRELL TERRELL
2008North American Bodybuilding & Figure Championships Heavyweight (Third) 2007National Bodybuilding & Fitness Championships Heavyweight (Fifth) North American Heavyweight (Second) 2006National Bodybuilding & Fitness Championships Heavyweight (Eighth) 2005National Bodybuilding and Fitness Championships Heavyweight (Third) USA Bodybuilding & Figure Championships Light-Heavyweight (Seventh) 2004IFBB North American Bodybuilding Championships Light-Heavyweight (Second) USA Bodybuilding & Fitness Championships Heavyweight (15th) 2003National Bodybuilding Championships Heavyweight (Fourth) USA Bodybuilding Championships Heavyweight (Third) 2002National Bodybuilding Championships Heavyweight 2001National Bodybuilding, Fitness & Figure Championships Heavyweight (Third) USA Bodybuilding & Fitness Championships Heavyweight (Ninth) 2000USA Bodybuilding & Fitness Championships Heavyweight (16th) 1999USA Bodybuilding & Fitness Championships Heavyweight (12th) 1998USA Bodybuilding & Fitness Championships Heavyweight (Seventh) 1996National Bodybuilding, Fitness & Figure Championships Heavyweight (Fifth) 1995USA Bodybuilding & Fitness Championships Light-Heavyweight (12th)
BILL COMSTOCK
Excellent shape and symmetry Great roundness In addition to wide pecs and split peaked biceps, this cat is sporting great width to his legs in the quarter-turns. And those legs are super separated too. He needs more meat to his back, especially for the front double biceps and abs and thigh. Id like to see greater sweep to his frontal quads, too. Hes definitely got the conditioning down.
JEFF LONG
2008USA Championships Heavyweight (Ninth) Junior Nationals Bodybuilding, Fitness & Figure Championships Heavyweight (Second) 2007National Bodybuilding & Fitness Championships Super-Heavyweight (16th) Europa Super Show 210 (16th), 210 & under (Ninth) 2006National Bodybuilding & Fitness Championships Heavyweight (16th) Eastern USA Championships Heavyweight (Sixth) Densely packed Massive wheels and alien calves Jeffs another short guy with swollen thickness. Overflowing front lat spread needs a little more separation to really drop the judges jaws. The same goes for his rear double biceps. Hes got sick arms and huge, cross-striated thighs in the front double biceps. The perfect complement to his combination of roundness and fullness would be more crispness. Conditioning is the key for Jeff, even if he has to sacrifice a little size.
December 2008
www.fantamag.com
www.musculardevelopment.com
MD 283
MARK ALVISI
2008USA Championships Heavyweight (Fourth) 2007Arnold Amateur Heavyweight (First) Tight joints and full bellies Classically shaped arms with nice peaks and sweeps Small waist Flaring quads Great symmetry and lines This guy has potential written all over him. Hes shown a nice blend of size and conditioning to go along with that great shape. Massive delts and traps make up for a slightly weak chest, particularly in the front lat spread and most-muscular. His front double biceps is sure to be one of the best in the lineup. His back just needs more depth. Better thickness for the quarter-turns would aid him greatly.
LIGHT-HEAVIES
PETER PUTNAM
2007National Bodybuilding & Fitness Championships Light-Heavyweight (Second) USA Bodybuilding & Figure Championships Light-Heavyweight (First) 2006USA NPC Bodybuilding & Figure Championships Light-Heavyweight (Second) 2005North American Championships Light-Heavyweight (Fifth) 2004NPC Collegiate National Bodybuilding Championships Overall Winner Light-Heavyweight (First) Pro-caliber wheels Great mass, separation, shape, striated glutes I spent some time with Peter out in Venice, CA. I think hes a great guy and I wish him all the best. After a disappointing loss to a sensational Charles Dixon at last years Nationals, odds are hell be in Atlanta ready to bump with anybody standing between him and that elusive pro card. His greatest weapon in that quest will be those massive, cut-to-ribbons legs with great sweep and lower thickness from every angle, which hell need to offset his somewhat narrow clavicles. He must bring his back up to challenge for the top spot.
284 MD
www.fantamag.com
KENNETH JACKSON
2008Junior Nationals Bodybuilding, Fitness & Figure Championships Light-Heavyweight (First) Junior USA Light-Heavyweight Cross-striated quads from hell Tight waist Small joints and billowing muscles This kids physique is hollering Potential! He hasnt been in a lot of shows, but thats sure to change. At this stage, hes in need of overall mass, particularly to his torso. I see big things happening for him.
GUY CISTERNINO
2007National Bodybuilding & Fitness Championships Middleweight (Second) Junior USA Bodybuilding, Figure & Fitness Championships Middleweight (First) New York Metropolitan Bodybuilding, Fitness & Figure Championships Middleweight (First) Nice proportions Round, peaked biceps Stripped glutes Impressive side chest, very wide and full. I like Guy in the quarter-turns, with his great leg detail and hanging hams (which you dont see too often at this weight). Check out his thigh rods! Give me a bigger back, Guy. With the level of muscularity and hardness he achieves, its just a matter of holding enough size and fullness. Im still waiting for him to bring that WOW factor to the table.
BILL COMSTOCK
MUSCULARDEVELOPMENT.COM
FOR COMPLETE CONTEST COVERAGE!
CHECK OUT
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 285
www.fantamag.com
I cant imagine what the future holds for Craig Titus, but whatever it is, he is not going to have an easy time of it. Dan Duchaine
December 2008
www.musculardevelopment.com
www.fantamag.com
to the wee hours of the next morning? Unfortunately, the long answer to these questions will remain unanswered, as those who know the answers are either dead or in denial. The bottom line is that one of the names ubiquitous in our little world is now nothing but a number in a Nevada state pen. One of our own is going to spend pretty much the rest of his life (at least most of it) in prison for a brutal murder he committed with his bare hands. While the fact that it is Craig Titus, for those of us who knew him, its really not a huge surprise. But we still want to know why. The simple answer is that Clark County Deputy DA Robert Daskas, lead prosecutor in the Titus case had enough evidence against Craig to convince him that rather than dragging his wife with him through a trial they would surely lose, and both be sentenced to life in prison without the possibility of parole, he ought to just admit to killing Melissa James and In Nevada, in order to take the plea deal. That way Kelly gets ask for the death penalty, the case has to a chance of having some kind of life be presented to a and Craig gets what Death Penalty Review he would have gotcommittee in order to ten anyway, because if they approve the case for such a prosecution. Im went to trial there not at liberty to discuss was no way in hell he would ever win specifics, but it was an acquittal. definitely a topic of dis- Unfortunately, cussion. while the end was justified, this was Robert Daskas far from a simple case. Just like Craig did everything else, this was also done the hard way. In just the two-and-a-half years that Craig spent in the county lock-up, he has had a YouTube video produced of a rather humiliating cell extraction that left his pale, out-of-shape ass naked in an infirmary; lost the job he had in the kitchen due to his inability to follow rules; spent much of the time in the hole; and was alleged to be involved in both an escape attempt (which facilitated the now-famous extraction) as well as a scheme to allegedly have killed three witnesses in his case. Even in jail, Craig lives up to his reputation.
290 MD
www.fantamag.com
cops do a preliminary investigation, Daskas began. They gather evidence and submit it to our office to see if we will prosecute it. In this case, I was involved a day or so after the body was found. Since the suspects were on the run and there would be extradition issues, I had gotten involved right away. My first interaction with Craig was shortly after he and Kelly arrived back in Las Vegas at the initial court appearance. Was there anything that struck you in particular? I asked. I remember Craig being led into the courtroom and put over into what we call the cheap seats; the area where prisoners without bail sit dressed in their jumpsuits. I remember him looking over at Kelly and mouthing to Kelly, Dont say nothing. I could immediately see his controlling nature and that he had to be in charge. I also thought he was incredibly arrogant. But with every subsequent court appearance, I saw that arrogance fade as it became more and more apparent that he was not in control of what was happening to him. Speaking of things happening to him, in true Titus fashion, it would have appeared that Craig was being misunderstood, I said. Did his story about him and Kelly finding Melissa already dead of an overdose hold any water? Not even an ounce, Daskas replied. By the evidence gathered by cops and DAs office, we knew this first story was bogus. If you remember, Titus stated that Melissa must have snuck back into their home after she left and stolen their car. Well, the surveillance video of them in their car outside of WalMart that same night pretty much negated that story. The other damning revelation was the actual time of death. Craig said they found Melissa dead at about 2:00 a.m., but the autopsy put the actual time of death about 12 hours before that. At autopsy, Melissa James had what appeared to be chicken and
rice in her stomach. Now, Craig said that he picked up Melissa at the La Quinta hotel at about noon and they went to Kentucky Fried Chicken, where they serve chicken and rice. If she had stayed alive for more than 2 hours after that meal, it wouldnt still be in her stomach. Certainly not 12 hours later. Their taser was first fired at 2:30 p.m. and forensics puts her time of death between 2 and 3 p.m. Not at 2:00 a.m. of an overdose. Now, certainly Melissa could have had another meal of chicken and rice after the first, but according to Craig she was doing all kinds of drugs, shooting heroin, doing coke, morphine, etc., enough to overdose. Whatever, its not conceivable she stopped doing that to eat. Every story they told had holes in it. I wanted to know the impression he got of Titus as the case went on. He was someone who consistently tried to manipulate the system to his advantage, Daskas said. It was no surprise to me that he had problems in jail. This is a guy who wants to make his own rules. But as he eventually found out, he doesnt make the rules and if he doesnt abide by those in place he is going to have a very hard time. I didnt find that at all surprising. Didnt his alleged murder-forhire escapade also evince Craigs deranged moxie? I mean, he allegedly wanted to have killed three witnesses in his case! Why didnt you guys go after him for that? Thats a good question, Daskas replied. The primary reason not to charge him with murder-for-hire is that we didnt feel we had enough evidence to convince a jury beyond any reasonable doubt that Titus was involved in this. Thats not to say I didnt believe he was involved in it. I listened to every single conversation Titus had on the phone, both coming and going, for two-and-ahalf years. I think I know him pretty well and I know what I believe. But, what I believe and what we can MD 291
December 2008
www.musculardevelopment.com
www.fantamag.com
prove are sometimes two different things. Beyond that, he was already on the hook for the murder. Since the evidence against him was so overwhelming, it was just less important that we add the murder-for-hire charge. There was no doubt in my mind we were going to put him away for that, so there was no sense wasting resources to add more time to what we felt would already be a life sentence. But, I wondered, wouldnt the addition of a murder-for-hire charge aggravate the whole case to death penalty statues? I mean, you already had other aggravating circumstances to begin with: kidnapping and arson. Daskas sighed, Whether or not we were going to seek the death penalty in this case was a close call. Youre right; we did have aggravating circumstances. In Nevada, in order to ask for the death penalty, the case has to be presented to a Death Penalty Review committee in order to approve the case for such a prosecution. Im not at liberty to discuss specifics, but it
was definitely a topic of discussion. In order for the committee to approve the case, we would have to prove to a jury that things happened definitively. But because we had co-defendants and we didnt know the exact chronology of events, we had to settle for what we got. Im not suggesting he didnt deserve it. It was something that certainly crossed our minds. Although Daskas wouldnt come right out and say how close Craig came to being charged in a capital case, I could tell by how he answered the question that it was a lot closer than anyone probably thought. But in the grand scheme of things, 55 years vs. life vs. death doesnt seem to make much difference. The reality is Craig is more than likely going to die in prison. The plea deal seemed his last act of chivalry. Was pleading guilty the only way Craig was going to keep from drag-
ging Kelly down with him? Well, that almost backfired on him, too, Daskas said. Titus said he was willing to sacrifice his freedom for his wife, and on a Friday admitted his guilt in court in front of judge Jackie Glass. Then, the following Monday, in an interview on Channel 3 News, Titus denied the claims that he murdered Melissa James. He said the plea deal was the only way to spare his wife a lengthy prison sentence. Titus told News 3, I never said I killed Melissa James. I said I would plead guilty if you give my wife an opportunity to have a life. Ryan pleaded guilty to arson, and entered an Alford plea to battery with a deadly weapon. The Alford plea means Ryan wont admit guilt, but admits there is enough evidence to convict her. Well that really pissed off the judge, said Daskas. Before she sentenced Craig, Judge Glass read him the riot act. You pleaded guilty to murder, then I turn on the TV and youre saying you really didnt commit murder, but said so to get Kelly off? She gave him the chance to back out and Titus said, No, I committed murder. Craigs final sentence of 21-55 years seemed to upset the defense, who were anticipating the lower end of the range to be 17 years. In the grand scheme of things, that four years seems to amount to throwing a deck chair off the Titanic, but it does seem to be a bone of contention for the defense. Whether or not Craigs antics caused the judge to increase his sentence, I dont know, commented Daskas. But he didnt do himself any favors. Titus was supposed to show remorse and accept responsibility, but went on TV and didnt do that. That extra four years has given his defense cause to file a motion to modify or withdraw his plea. Titus lawyer said it was his understanding that the judge was going to impose a sentence of 17 to 55 years. Because she didnt and instead sentenced him to 21 to 55, they are asking the judge either modify the sentence or withdraw the plea and go to trial. I think Titus should be careful what he wishes for. If he goes to trial he will be looking at life without the possibility of parole. I expect the judge to deny motion.
292 MD
www.fantamag.com
prove to a jury beyond any reasonable doubt that he did commit the murder and the judge went to great lengths to make sure Craig was not pleading guilty to a crime he did not commit. Craig knows what he did and hes going to have the rest of his life to think about it. Will he really? I wondered. Just how much time will Craig really do? Twenty-one to 55 years seems kind of vague. What we wanted for Craig was a life sentence, said Daskas. The way the judge imposed sentencing, I strongly believe thats what he got. I think its interesting how the DA arrives at that opinion. Speaking from experience, many times sentences are rendered for multiple counts or multiple charges of crimes that are served concurrently. For example, in my case, I was convicted of wire fraud, mail fraud, and transporting the fruits of those frauds across state lines. Each of those charges carried a different sentence, however, the judge ordered that I serve those sentences concurrently, or at the same time. In Craigs case, his sentences must be served consecutivelyone following the other. It will look something like this: Craig was sentenced to three separate crimes: second-degree murder, kidnapping and arson. The first count, second-degree murder, carries a sentence range of not less than 10 years and a maximum of 25 years. He must serve this sentence first before he can start serving his sentence on count two, kidnapping. This carries a minimum term of five years and a maximum of 15. Once he makes parole on that charge, then he can start serving his last bit for arson, which carries a minimum term of six years and a maximum 15 years. The mechanics of what Craig is facing play out something like this: Once he is segregated and arrives at his new home, the Nevada Department of Corrections will determine which sentence he will serve first. Lets say its the murder charge. First off, he gets credit for time served, two-and-a-half years. Then he starts picking away at the remaining sevenand-a-half years to satisfy the minimum end of his sentencing range of 10 years. In 1995, the state of Nevada adopted a truth in sentencing act, which virtually eliminated time off for good behavior for serious felonies. Craig will have to do at least the bottom end of the sentencing range for each of his crimes before he is eligible for parole. According to Daskas, it is unlikely Craig will get parole after 10 years on his first count. The parole board will take into account not only the crime itself, but also any prior convictions (of which Craig has at least one), as well as his behavior in prison. Other factors that might be considered are whether or not the parole board feels that Craig would be a threat to society and if he has shown remorse. The fact that he
pled guilty on a Friday and then went on the news the following Monday stating that he really didnt commit the murder (but just said he did) not only pissed off the judge, but also shows the parole board a willing lack of remorse. It is entirely possible that Craig will serve 12-15 years perhaps even more of his first sentence before he gets paroled and starts serving his second sentence. Once his parole term has expired on the first charge and he has served at least the minimum on the second charge, Craig can ask the parole board for another hearing. Whether they grant him one will still be determined based on the same factors as the first. Once he finally gets paroled on his second charge, he can start pecking away at the last one. From the criminal attorneys I spoke with familiar with Craig and this case, the opinion between them is that Craig will probably serve 30- 35 years before he is finally paroled from prison and sees the light of day. That is, if he lives that long.
293 MD
www.fantamag.com
WWEs
Candice Michelle
Defining Beauty
Normally, I reserve this column for current members of our community: fitness, figure and bodybuilding. But every once in a while, someone comes a long from somewhere else who still embodies the qualities of our world while existing in a parallel word. In this case, that would be the WWE. Meet Candice Michelle. Actress, model, Playboy cover girl (April 06); she was the WWE eye candy who never thought shed be a contender in the ring, but was the first WWE girl ever to come from a diva search to become WWE womens champion. And now on to her most auspicious accomplishment as one of MDs most devastating Major Distractions. JR: OK, Candice; lets roll up our sleeves and get this thing going like we always do. What are your stats? CM: Im 57, 123 pounds, 34C25-35. Libra, born September 30th! JR: Now, my mother always said to stay away from girls with two first names. CM: Ha ha! Yeah, you should! Always listen to your mother! JR: You live in Los Angeles now. Is that where youre from? CM: No; Im originally from Milwaukee, WI. I came to Los Angeles when I was 19 after starting to model in Wisconsin. You can imagine there arent too many modeling jobs in Milwaukee. My agency took me to New York for a modeling contest and they signed me! JR: Would you rather be anywhere else? CM: No! I dont think I would ever live anywhere else! I love Los Angeles! JR: If you could have a second
296 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
MD 297
www.fantamag.com
home anyplace in the world, where would it be? CM: Oh, I dont know. Maybe the Bahamas, or maybe Cabo San Lucas. Someplace you can actually swim in the water. JR: You look hot enough to spell the word with two Ts, but Im thinking if push comes to shove, youd be having anybodys lunch. Am I right? CM: Um, yeah, thats true! I like to get what I want. And Ill work my ass off to get it! Ive been an athlete all my life and Im very competitive. Just tell me I cant do something and that makes me want to do it all that much more. JR: I have to ask you about the WWE. Whats it like? CM: Its incredible! But, I have to tell you that I just returned to the ring three weeks ago. Almost 10 months ago I was fighting for my title that I lost to Beth Phoenix. I was coming off the top rope going for a cross-body and I landed on my collarbone; I got knocked out! And when I woke up in the ambulance, my collarbone was broken. This was live on TV! You can still see it on YouTube. I came back too early because I wanted to be a part of WrestleMania. I was going for a drop-kick and I landed wrong and broke my collarbone in four places!! We had about 4 minutes left in the match and I finished it AND won it!! But that was the last time I wrestled in front of my fans for a long time. Now Im bionic!! I have a plate and seven pins in there. I have a slogan with the WWE; its called defining beauty. Ive learned in this business and in life that beauty is defined from within. Ive had my nose broken and my collarbone broken in the ring and to come back after all that to face your fears headon in front of your fans; its your personality and your passion that defines your beauty. Its not how many times you fall, but rather how gracefully you get up. JR: Is TV, movies, acting whatever things you want to pursue? CM: Thats where I come from, so yeah. But for now Ive been very fortunate to find my passion with the WWE. Right now, my focus is on getting the title back from Beth Phoenix! JR: What did you do before you became a famous WWE girl?
298 MD
www.fantamag.com
MD 299
www.fantamag.com
300 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
CM: When I first got to LA, I was a waitress like everyone else. I was a Hooters girl once. I think Im the only girl who likes to go to Hooters more than a guy! I just love the food there. JR: Tell me something you want people to know about you. CM: Id like people to know how blessed I am for having so many wonderful fans. I remember moving from Wisconsin and how hard it was. Now when I see someone who is so excited to see me or get my autograph, I just really appreciate that. Like my new tattoo I have on my back. Its a shooting star going up my spine. Im into alignment; my stars are aligned with love and gratitude. JR: Do you think your look is intimidating? CM: I think it can be to some people. But if you catch a glimpse of my smile, youll know its not true. Im the biggest flirtno one can touch me in the WWE in that category. Im also the quirkiest and just love to have fun. Im so not intimidating. Just coming up and saying hi will go a lot further than try-
ing to plan a way to meet me. JR: What does a guy have to do to get your attention? And dont say, Be yourself; Make me laugh, and all that crap. Anybody can do that. Whats it really take to get you to go, Hmmmmm? CM: Well, as clich as you just said, its sad that no one actually tries to be themselves. You always get the guy who has some stupid line. Just smile. I love eye contact. A little flirtatiousness. THAT will win me over. JR: Got that, fellas? What made you get into this whole WWE thing? CM: I watched wrestling religiously growing up. I didnt have a Barbie doll. I had a Hulk Hogan doll! I just loved it. But I never knew you could be a wrestler. When I moved to LA, the diva contest came up and I thought I was perfect for it. So I went out and I lost! I couldnt believe it. I was perfect for it. Then I got a call a month later to see if I wanted a contract as eye candy, not a wrestler, per se. Nobody thought I could be a wrestler. But remember: dont tell me I cant!
JR: From where does your inspiration come? CM: A lot from my mom. She was a single mom for a while. She passed away six years ago from a sudden massive heart attack. I went through a really hard time losing her because she was everything to me. I feel her with me all the time now. She taught me to believe in myself. Even when I moved away, she didnt discourage me. I dont know if I would be willing to let my daughter do that! I wanted to go with my dream and she totally supported me. JR: Whats the best part of being in the WWE? CM: Without a doubt, the fans! We have the most loyal and dedicated fans youll ever see. They wait in the snow and the rain and will wait for hours for an autograph. They are just
December 2008
www.musculardevelopment.com
MD 301
www.fantamag.com
incredible. Even with all the traveling we do, you forget about all the aches and pains and bruises when you see them and it just motivates you to give them the best show you can. JR: Whats the worst? CM: Being away from my family and friends so much. I live, breathe and eat the WWE, but I do sacrifice some of my home life for it. JR: Do you have any good weirdo experiences? CM: Ive had so many weirdo experiences I could write a book! Its all a blur. I really cant remember just one incident. There are so many; I should write them down. There is always something new and crazy around the corner. JR: What about regrets? Have you ever done anything and afterward said, What was I thinking? CM: There are lots of things Ive done where Ive wondered what I was thinking, but I wouldnt call them regrets. These experiences made me who I am. I learned from them. I think they make me interesting. Ive always been the underdog and being the underdog, Im about overcoming all that! JR: So since you understand the underdog, does that mean that you would consider being on No Bull Radio with Dave Palumbo and me?
CM: Oh heck, yeah! If you can handle me! Ive always been known for my controversial issues. JR: Do you have a website? CM: Of course: www.candicemichelle.com. Its in bad need of an update, but you can get a lot of me on WWE.com. JR: What makes it a good day for you? CM: Waking up! JR: Whats the future look like for Candice Michelle? CM: The future is bright! I feel like Im growing and cant wait to experience everything life has to offer. JR: Any shout-outs? CM: Well, not really a shoutout, but since this is your December issue I want to mention something we do. One of the really amazing things the WWE does is a tribute to the troops every December. We go over to Iraq and put on a whole show for our troops. We go as close to the front lines as we possibly can and meet as many of the soldiers as we can. Its just an amazing experience because we bring a little piece of home with us and they really appreciate what we bring them as much as we appreciate what they do for us.
302 MD
www.fantamag.com
Hair & Make-up by Tamara Ogden Clothing by: Hey Baby and BeachBunny Swimwear
www.fantamag.com
MD 303
testosterone
By Dan Gwartney, MD
Testosterones Role
Testosterone is not a static presence in the blood. Its normal concentration varies among age groups, races, individuals; even in the same person, it not only varies from season to season, but hour to hour! If a mans serum (blood) testosterone concentration were plotted on a graph, it would have as many ups and downs as the stock market has shown these past months. To complicate matters further, the effects of testosterone are not dependent solely upon the concentration of testosterone in the blood (serum), but also on androgen receptor density, structure, converting enzymes, co-factors (both activators and suppressors), genotype, nutritional status, nongenomic receptors, etc. Even when restricting the evaluation of a mans androgen status to serum testosterone measures, there remain a number of variables, including: sex hormone-binding globulin (SHBG); albumin; total versus free versus bioavailable; E2; DHEA; etc. To be fair, few people understand the greater scope of testosterones roles and action in human physiology. Certainly, there has been no call by academics, professional journals, the popular media or even the public to pursue, let alone fund, investigations into the role of testosterone and its benefits to society and individuals. This would contrast too sharply with the emotion-laden reactionary messages about the ethical violations of doping and challenges of high-risk
youths abusing anabolic steroids that are so effective in gaining media attention and political backing. Looking at testosterone objectively, one must admit that the illicit (illegal) distribution and use of testosterone and related anabolic steroids (collectively called AAS) is problematic. Despite the fact that most users are socially responsible adult men who report surprisingly moderate use, regulations need to be in place to prevent and punish illicit trafficking of AAS. Failure to do so results in the administration of abusive levels by uninformed and unsupervised users, administration of the drug(s) to unsuitable candidates who may have overt or covert contraindications (obvious or undetected reasons to not be given access to AAS; i.e., pregnant women; adolescents who have not reached final height; persons with personality disorders, psychoses or neuroses; those with hormone sensitive tumors; etc.); introduction of adulterated products (drugs that do not contain the stated amount of a drug or contaminated with other drugs/chemicals), etc. Yet, the steps taken in 1990 and 2004, in addition to the policies followed by licensure boards and protocols suggested by professional agencies have been overly restrictive, serving only to foster the black market. The policy of prohibition is a failed social experiment, as was shown with the 18th Amendment, which prohibited the production, sale or possession of alcohol (ethanol), st later repealed by the 21 Amendment. December 2008
306 MD
www.musculardevelopment.com
www.fantamag.com
testosterone
The current state of affairs among physicians is a strong hesitancy to be involved in male hormone replacement therapy aside of treating obvious and extreme deficiency. This article addresses testosterone deficiency in men who entered adulthood with a normal testosterone status. Conservative professional societies have published treatment guidelines, dictating when androgen replacement therapy is appropriate in their consensus opinion. Licensing boards, malpractice attorneys and professional liability insurance carriers rely upon these societies, trusting them to provide authoritative standards of professional practice. law. In the Catholic religion, St. Thomas is referred to in measuring sins of omission as being less heinous than sins of commission, as leaving out a good is less wicked than taking up an evil. Absolutely, medical professionals need to consider carefully the potential risks and benefits of providing or withholding any intervention. Yet, to consider it nobler or truer to the ideals and ethics of the profession to avoid harm at the expense of not providing benefits or protection from future harm is illogical and in the opinion of many, wrong. The challenge is to have the skill and knowledge to be able to properly assess the risk-to-benefit ratio. Unfortunately, reporting bias and political pressure has retarded the growth in testosterone-related fields. This includes the propagation of inaccuracies that are treated as gospel in clinical medicine; reiteration of adverse effects present in cases of extreme abuse or with use by unsuitable candidates (adolescents or women without expressed indications); association with sports doping; and reports of criminal arrests in cases of illicit trafficking. Testosterone therapy should never be approached cavalierly, as there are risks associated with testosterone treatment, as there is with any drug treatment. As noted above, some of the risks are overstated or incorrect: testosterone does not cause prostate cancer, clog the arteries or cause liver cancer. Testosterone can cause baldness, gynecomastia (breast development in males) and testicular atrophy (ball shrinkage). Baldness (related to the testosterone metabolite DHT) and gynecomastia (related to the testosterone metabolite E2) occur frequently in nonusers as seen in men suffering from androgenetic alopecia (male-pattern balding) and teenagers with bitch tit. AAS users can see an acceleration in hair loss; gynecomastia is relatively uncommon in AAS users now as effective aromatase inhibitors and estrogen receptor antagonists are available. Gynecomastia can also be seen in testosterone deficiency, particularly in association with obesity. Testicular atrophy is a physiologic response, as the hypothalamic-pituitary-gonadal axis shuts down the testes during periods of testosterone excess. This is referred to as the negative-feedback system. This will also suppress sperm production, a factor useful in male contraceptives under development. Testicular atrophy is seen in some cases of untreated testosterone deficiency as well. Many questioned whether there is any benefit to replacing or supplementing testosterone. After all, men have been aging for centuries without treatment. To ignore the benefits of testosterone is sexist and dangerous. The single reason for using testosterone in the eyes of the public, including most physicians, is vanity. Men use testosterone (or other AAS) just to get bigger muscles or to perform like a 20-year-old sexual super-stud. Clearly, vanity plays a role in the decision for many men, but having desirous effect does not make testosterone therapy frivolous or illegitimate. Vanity accounts for a great deal of medicine. The fields of dermatology and cosmetic surgery, cosmetic dentistry, bariatric medicine and a number of others focus on matters of image. The industry recognizes this, as clinics are detouring from diagnostic or therapeutic health care to provide cosmetic services. Skin & Aging posted an article titled Bumped by Botox? which described the increase in patient wait times to be seen for psoriasis or mole screening in favor of the lucrative Botox or dermal filler appointments at many dermatology clinics. Plastic surgery associations list the most common procedures year-to-year and nose jobs and breast enhancement are always at or near the top. Toothpaste doesnt advertise fighting cavities; it freshens breath or whitens teeth. Pharmaceutical companies are desperate to find the next weight loss drug while their stock price is supported by Viagra-like drugs. But is the need for androgen-optimism among health care professional limited just to appeasing the vanity demands of American consumers (as
308 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
testosterone
is the case with so many other drugs and OTCs)? Absolutely not! Testosterone deficiency is little understood because of the trivialization and inaccuracies that have plagued the field of mens health. Those who follow the professional literature regularly note surveys and studies that demonstrate that testosterone concentrations are negatively correlated with overall mortality risk; cardiovascular disease and mortality; cognitive loss; falls; metabolic syndrome and a host of other disease states. There is clear evidence that man is healthiest when his testosterone concentration is in the mid- to upper-limits of the physiologic range. It is possible that extending the concentration to the slightly supraphysiologic (above normal) range may increase the benefits seen with testosterone therapy, but it is clear that the risk of adverse effects increase as well. It would appear from published clinical studies that younger men are more tolerant of higher concentrations; men of all ages appear to be able to tolerate doses of up to 300mg/week testosterone enanthate without serious short- to mid-term health consequences. Older men may develop thick blood, as testosterone stimu lates the production of red blood cells. This can be easily monitored with a simple blood test (hematocrit). Several men in their 50s and beyond who are on prescription testosterone manage the issue by donating blood regularly; it is an elegant solution that provides a benefit to society. If one can accept the argument that testosterones risk has been overstated and the benefits understated, and is concerned about avoiding the risk of morbidity and mortality that are associated with testosterone deficiency, how does one find out if he is testosterone deficient? There are a constellation of symptoms and signs associated with testosterone deficiency. Some are more strongly associated, others less so; these are listed below. However, these findings are nonspecific, as they can reflect other conditions. Thus, most clinicians perform a directed history and physical, along with ordering lab work, to rule out other possible causes and support the diagnosis of testosterone deficiency. Please note the term being used to address the condition in question is testosterone deficiency syndrome. Other terms used have confused the issue somewhat, such as andropause and ADAM (aging deficiency of the aging male). These terms imply that signs and symptoms of testosterone deficiency only occur in conjunction with aging. Testosterone deficiency is rarely looked, in fact, The Endocrine Society recommends against screening for the condition. Nonetheless, it is being reported that testosterone deficiency is associated with type 2 diabetes and other common, chronic conditions. Many athletes may also be at risk of a deficiency in testosterone, in addition to other endocrine hormones, due to repeated head trauma. Boxers, martial artists, soccer players, etc. have demonstrated pituitary hormone deficiency, including secondary hypogonadism, as reported in the literature. New concerns are being raised about endocrine disruptors polluting our drinking water or food supply, such as bisphenol A, the estrogen-like chemical present in many plastic products, including water and beverage bottles. medically directed treatment, this level of deficiency must be present on two blood tests, drawn one to two weeks apart. Frankly, this is absurd for a number of reasons. First, this level is so deficient that it places a man at risk for several conditions of poor health and increases the risk of early death. What is particularly concerning is that even of the men who would qualify for treatment based upon these restrictive guidelines, approximately 90 percent are not diagnosed or receiving treatment! Undoubtedly, this is a direct effect of the recommendations against screening for testosterone deficiency. These guidelines have not been revised with the findings that American men are seeing a consistent and dramatic decline in testosterone concentration with each generation. Many argue against the definition of testosterone deficiency, stating it is unwisely restrictive. Further, others argue against mandating the specified lab profile. Remember, testosterones actions are the result of a myriad of factors. Normal total testosterone concentration in a lab test may not reveal low free testosterone, receptor mutations, etc. There is an axiom in medicine that says, Treat the patient, not the labs. Teaching hospitals lecture on the dry facts involved with patient care, but also mentor the aspiring physicians on the art of medicine. Men showing signs of testosterone deficiency can present with normal testosterone concentrations by lab. This is referred to as relative testosterone deficiency and illustrates the need for individually assessing each patient. One longitudinal study demonstrated the broad inter-individual range of normal testosterone among men, as well as the value of tracking testosterone concentrations long-term to determine the relevance of a single measure in each person. Testosterone deficiency is not a condition that will ever have its own televised marathon; celebrity spokesmen will not weep on late-night infomercials and former child actors will not advertise home meters for Medicare beneficiaries. Mens health
310 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
testosterone
is a field of medicine that has been and will continue to be neglected. Women have long been able to receive hormone-replacement therapy for signs of menopause that occur as early as the late 30s in some. Granted, there has been some controversy relating to womens HRT, but it appears that the risks and benefits are balanced in general; also, it appears that women tolerate HRT better if they start closer to the onset of symptoms rather than waiting until they begin to suffer from bone loss, etc. Cosmetic procedures account for a large part of many practices; some carry a not insignificant risk of infection, nerve injury, even death. Low, even low-normal testosterone concentration is associated with an increased risk of morbidity and mortality; failing to address this may actually be adding to the already strained health care system. Many safe forms of testosterone replacement are available, including long-acting esters, transdermals and oral (Andriol). While the advent of SARMs (selective androgen receptor modulators) may offer a treatment alternative, these will be expensive and unproven. Testosterone has been used safely in many practices for years and would be affordable, even if the medically necessary treatment were not covered under a persons insurance. The market for testosterone replacement is enormous. One estimate, using data from the Hypogonadism in Males study, claims that nearly 14 million men in the U.S. are testosterone deficient. One can only wonder if the most effective treatment (testosterone) were protected under patent, if pharmaceutical companies would exercise their potent lobbying powers to push for less stringent guidelines. Unfortunately, there is no strong advocate for mens health. As testosterone concentrations decline, over time and with each successive generation, American men are destined to continue to suffer from the sins of omission of this nations leaders and caregivers. One is reminded of the first stanza of T.S. Eliots poem, The Hollow Men: We are the hollow men We are the stuffed men Leaning together Headpiece filled with straw. Alas! Our dried voices, when We whisper together Are quiet and meaningless As wind in dry grass Or rats feet over broken glass In our dry cellar Shape without form, shade without colour, Paralysed force, gesture without motion; Those who have crossed With direct eyes, to deaths other Kingdom Remember us if at all not as lost Violent souls, but only As the hollow men The stuffed men.
312 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
testosterone
steroid receptors in human prostate. Best Pract Res Clin Endocrinol Metab, 2008 Apr;22(2):223-8. 6. Goutou M, Sakka C, et al. AR CAG repeat length is not associated with serum gonadal steroids and lipid levels in healthy men. Int J Androl, 2008 Jul 24. [Epub ahead of print] 7. Leifke E, Gorenoi V, et al. Age-related changes of serum sex hormones, insulinlike growth factor-1 and sex-hormone binding globulin levels in men: cross-sectional data from a healthy male cohort. Clin Endocrinol, (Oxf) 2000 Dec;53(6):68995. 8. Cohen J, Collins R, et al. A league of their own: demographics, motivations and patterns of use of 1,955 male adult non-medical anabolic steroid users in the United States. J Int Soc Sports Nutr, 2007 Oct 11;4:12. 9. Bhasin S, Cunningham GR, et al. Testosterone therapy in adult men with androgen deficiency syndromes: an endocrine society clinical practice guideline. J Clin Endocrinol Metab, 2006 Jun;91(6):1995-2010. 10. Delany, Joseph. Omission. The Catholic Encyclopedia. Vol. 11. New York: Robert Appleton Company, 1911. Available online at http://www.newadvent.org/cathen/11251b. htm, accessed September 23, 2008. 11. Morgantaler A. Guilt by association: a historical perspective on Huggins, testosterone therapy, and prostate cancer. J Sex Med, 2008 Aug;5(8):1834-40. 12. Debing E, Peeters E, et al. Men with atherosclerotic stenosis of the carotid artery have lower testosterone levels compared with controls. Int Angiol, 2008 Apr;27(2):135-41. 13. Bain J. The many faces of testosterone. Clin Interv Aging, 2007;2(4):567-76. 14. Ellis JA, Sinclair R, et al. Androgenetic alopecia: pathogenesis and potential for therapy. Expert Rev Mol Med, 2002 Nov 19;4(22):1-11. 15. Lazala C, Saenger P Pubertal . gynecomastia. J Pediatr Endocrinol Metab, 2002 May;15(5):553-60. 16. Scott MJ 3rd, Scott AM. Effects of anabolic-androgenic steroids on the pilosebaceous unit. Cutis, 1992 Aug;50(2):113-6. 17. Narula HS, Carlson HE. Gynecomastia. Endocrinol Metab Clin North Am, 2007 Jun;36(2):497-519. 18. Ersoz H, Onde ME, et al. Causes of gynaecomastia in young adult males and factors associated with idiopathic gynaecomastia. Int J Androl, 2002 Oct;25(5):3126. 19. Amory JK, Bremner WJ. Regulation of testicular function in men: implications for male hormonal contraceptive development. J Steroid Biochem Mol Biol, 2003 Jun;85(2-5):357-61. 20. Meyer E. Patient wait times: bumped by botox? Skin & Aging, 2007;15:42-44. 21. American Society of Plastic Surgeons. Top 5 Surgical Cosmetic Procedures in 2007. Available online at http://www.plasticsurgery.org/media/statis tics/loader.cfm?url=/commonspot/security/ getfile.cfm&PageID=29288, accessed September 23, 2008. 22. Khaw KT, Dowsett M, et al. Endogenous testosterone and mortality due to all causes, cardiovascular disease, and cancer in men: European prospective investigation into cancer in Norfolk (EPICNorfolk) Prospective Population Study. Circulation, 2007 Dec 4;116(23):2694-701. 23. Choi BG, McLaughlin MA. Why mens hearts break: cardiovascular effects of sex steroids. Endocrinol Metab Clin North Am 2007 Jun;36(2):365-77. 24. Jones RD, Nettleship JE, et al. Testosterone and atherosclerosis in aging men: purported association and clinical implications. Am J Cardiovasc Drugs, 2005;5(3):141-54. 25. Beauchet O. Testosterone and cognitive function: current clinical evidence of a relationship. Eur J Endocrinol, 2006 Dec;155(6):773-81. 26. Bhasin S, Woodhouse L, et al. Older men are as responsive as young men to the anabolic effects of graded doses of testosterone on the skeletal muscle. J Clin Endocrinol Metab, 2005 Feb;90(2):678-88. 27. Coviello AD, Kaplan B, et al. Effects of graded doses of testosterone on erythropoiesis in healthy young and older men. J Clin Endocrinol Metab, 2008 Mar;93(3):914-9. 28. Chandel A, Dhindsa S, et al. Testosterone concentrations in young patients with diabetes mellitus. Diabetes Care, 2008 Jul 23. [Epub ahead of print] 29. Loves S, Ruinemans-Koerts J, et al. Letrozole once a week normalizes serum testosterone in obesity-related male hypogonadism. Eur J Endocrinol, 2008 May;158(5):741-7. 30. Kelestimur F Tanriverdi F et al. , , Boxing as a sport activity associated with isolated GH deficiency. J Endocrinol Invest, 2004 Dec;27(11):RC28-32. 31. Kelestimur F Chronic trauma in . sports as a cause of hypopituitarism. Pituitary, 2005;8(3-4):259-62. 32. Ives JC, Alderman M, et al. Hypopituitarism after multiple concussions: a retrospective case study in an adolescent male. J Athl Train, 2007 JulSep;42(3):431-9. 33. Bonefeld-Jorgensen EC, Long M, et al. Endocrine-disrupting potential of bisphenol A, bisphenol A dimethacrylate, 4-n-nonylphenol, and 4-n-octylphenol in vitro: new data and a brief review. Environ Health Perspect, 2007 Dec;115 Suppl 1:69-76. 34. Vermeulen A. Androgen replacement therapy in the aging male a critical evaluation. J Clin Endocrinol Metab, 2001;86:2380-90. 35. Laughlin GA, Barrett-Connor E, et al. Low serum testosterone and mortality in older men. J Clin Endocrinol Metab, 2008 Jan;93(1):68-75. 36. Araulo AB, ODonnell AB, et al. Prevalence and incidence of androgen deficiency in middle-aged and older men: estimates from the Massachusetts Male Aging Study. J Clin Endocrinol Metab, 2004 Dec;89(12):5920-6. 37. Travison TG, Araulo AB, et al. A population-level decline in serum testosterone levels in American men. J Clin Endocrinol Metab, 2007 Jan;92(1):196-202. 38. Tan RS. Andropause: introducing the concept of relative hypogonadism in aging males. Int J Impot Res, 2002 Aug;14(4):319. 39. Parkhill T. Global menopause summit concludes HRT is safe for healthy women entering menopause. Available online at http://www.eurekalert.org/pub_releases/20 08-05/ims-gms051508.php, accessed September 23, 2008. 40. Lehnhardt M, Homann HH, et al. Major and lethal complications of liposuction: a review of 72 cases in Germany between 1998 and 2002. Plast Reconstr Surg, 2008 Jun;121(6):396e-403e. 41. Mulligan T, Frick MF et al. , Prevalence of hypogonadism in males aged at least 45 years: the HIM study. Int J Clin Pract, 2006 Jul;60(7):762-9.
314 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
ceps muscle group. The quadriceps femoris (quads) is a group of four muscles that covers the anterior and lateral parts of the femur bone of the thigh. The three vasti muscles take their origin from the respective part of the femur; the vastus lateralis muscle from the lateral part of the femur; the vastus medialis muscle from the medial part of the femur; and the vastus intermedius muscle from the central, anterior part of the femur. As a result, the vastus lateralis muscle is positioned on the lateral (outer) part of
316 MD
www.fantamag.com
muscleform&function
the thigh; the vastus medialis covers the medial (inner) part of the thigh. The vastus intermedius is located intermediate and deep to the vastus lateralis and the vastus medialis muscles. The tendon from the vastus lateralis muscle combines with the tendons from the other two vasti muscles and the tendon of the rectus femoris to form the quadriceps tendon. The quadriceps tendon attaches to the patella (kneecap) and continues inferiorly (toward the foot) from the patella, where it is called the patellar ligament. The patellar ligament inserts into the tibial tuberosity, a bumpy portion on the tibia bone of the lower leg. The rectus femoris muscle is the fourth muscle in the quadriceps group. Unlike the vasti muscles, it begins on the hipbones at the iliac crest and above the socket where the head of the femur sits (acetabulum) in the hip. Its fibers run straight down from the hip to the knee. The tendon of the rectus femoris joins the tendons from the three vastus muscles to attach to the patella. Together, the three vasti and the rectus femoris form the only real manner that we have for extending the leg at the knee. The rectus femoris is much weaker when the hip is flexed (e.g., seated position such as doing leg extensions). Three hamstring muscles sit on the posterior side of the thigh. The biceps femoris muscle has a long and a short head. The long head of the biceps femoris begins on the posterior part of the ischial bone of the hip. You literally sit on these bones when you are in a chair. The short head of the biceps femoris begins along the lateral side of femur bone of the thigh. Both heads of the biceps femoris come together to attach to a single tendon that connects to the small lateral bone of the lower leg called the fibula. The semitendinosus and semimembranosus muscles make up the medial (inside) hamstring muscles. The semitendinosus muscle attaches to the ischial bone of the hip and it becomes a cord-like tendon as it approaches the knee. The semimembranosus muscle is about half (semi) membrane (membranous) and half muscle. It begins on the ischial tuberosity and with the semitendinosus; it crosses to the medial side of the knee to attach on the tibia bone of the lower leg. The gluteus maximus muscle is the largest and thickest hip muscle and it contains the strongest and largest muscle fibers in the body. The upper attachment of the gluteus maximus is on the major bones of the hip and the lower attachment is on the posterior side of the femur bone of the thigh below the hip joint. This muscle pulls the thigh posteriorly (backward) during the push phase of lunges. and some moderate biking before doing lunges. Although the exercise can be done with dumbbells, you should not find it difficult to keep your balance with the barbell version of this exercise. 1. Place a barbell on a squat rack. Start with a light weight until you get the feel for the movement. Position your body in the same manner as though you were doing squats. Start with the bar across the top of your trapezius under the shoulders, in the same way as if you were to do a squat. 2. Straighten your knees and stand up vertically, so that the weight is taken on your shoulders.
Lunges
Lunges, like knee extensions, can be tough on the knees, so you should carefully warm them up with stretches
Lunge (start)
318 MD
www.fantamag.com
muscleform&function
3. Take a full step backward, away from the squat rack. 4. Start with both feet about shoulder-width apart. One leg will act as an anchor (e.g., the left leg). The other leg (e.g., the right leg) will be your lunge leg for the first repetition. 5. Take a step forward toward the squat rack with the lunge leg. This should be a good stride length (approximately a 3-foot stride), but it should not be so close to the squat rack that you will hit it at any point in your movement. 6. Bend the knee on the front (lunge) leg until the knee angle reaches 90 degrees. The thigh should be about parallel to the floor in the down position. At the same time as the knee from the lead leg is going forward, the thigh of the rear anchor leg should come down to almost kiss the floor. Keep your back vertical to the floor and your eyes looking forward (do not look down at the floor). 7. Step back to the starting position, then lunge forward with the other leg. Alternate between left and right legs. Start with 15 repetitions each leg (30 total steps). At the end of the set, take a step forward and return the barbell to the squat rack. You can work up to 25 repetitions per leg, but should not need more than that. Take particular care as you are nearing the end of your set and you are fatiguing, as this is a time when your balance could be compromised. You also need to make sure that you do not bend over from the waist, as this will excessively increase activation of the gluteal muscles, not to mention increasing the chance of losing your balance. The musculature of your middle and lower back and calves will also be activated during lunges. This provides an added bonus for increasing your bodys metabolism to maximize your ripped-to-shreds training goals. A deep lunge and greater stride will provide a superior stretch and will improve activation of all of the affected muscles. However, you must work into this slowly. You should stretch your hamstrings, calves and quadriceps prior to beginning the exercise. Be careful that you do not bend forward from the waist during the lunge. If you find yourself leaning forward, you are likely using too much weight and/or your stride is too short. It is not necessary to use squat-like resistance on lunges to get the job done. This is more a factor of sustaining constant tension throughout the range of motion than moving superhuman weights. If you thought that leg extensions were the only way to thigh cuts, you will be surprised how quickly lunges will etch striations and separations across the mass that you have accumulated in your underpinnings. Lunges are not ideal for building mass, but they are excellent for refining and adding muscle density. Once you get serious about your lunges, you will begin to see a radical transformation in the power, shape and separations in your anterior thigh and hamstrings. Your thighs will take on an all-new muscle quality with unreal, mind-blowing thigh separations with valleys and peaks erupting across your lower quadriceps. You will have enough power to blow your competition right off the stage. References:
1. Ekstrom RA, Donatelli RA and Carp KC. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. J Orthop Sports Phys Ther, 37: 754-762, 2007 . 2. Escamilla RF Zheng N, Macleod TD, , Edwards WB, Hreljac A, Fleisig GS, Wilk KE, Moorman CT, III and Imamura R. Patellofemoral compressive force and stress during the forward and side lunges with and without a stride. Clin Biomech, (Bristol, Avon) 23: 1026-1037 2008. , 3. Farrokhi S, Pollard CD, Souza RB, Chen YJ, Reischl S and Powers CM. Trunk position influences the kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J Orthop Sports Phys Ther, 38: 403-409, 2008. 4. Cronin J, McNair PJ, Marshall RN. Lunge performance and its determinants. J Sports Sci, 21, 49-57 2003. , 5. Hefzy MS, al Khazim, M and Harrison, L. Co-activation of the hamstrings and quadriceps during the lunge exercise. Biomed Sci Instrum, 33, 360-365, 1997 . 6. Petrella JK, Kim JS, Mayhew DL, Cross JM and Bamman MM. Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. J Appl Physiol, 104: 1736-1742, 2008.
Lunge (finish)
320 MD
www.fantamag.com
bodybuilding science
By Robbie Durand, MA
depleted and the body is unable to maintain normal function. At this point the initial autonomic nervous system symptoms may reappear (sweating, raised heart rate, etc.). If stage three is extended, long-term damage may result as the capacity of glands, especially the adrenal gland, and the immune system is exhausted and function is impaired, resulting in decompensation. Stress is a way of life for all athletes and the stress response is important for all athletes. Athletes walk a very fine line between training at the optimal level and then training too hard and too long and pushing themselves into a catabolic state of overtraining. MD has a diverse range of readers: hardcore bodybuilders, powerlifters, natural lifters, strongmen, and just the hardcore lifter who has adopted the IRON WAY OF LIFE. Although we all have diverse backgrounds, one thing common to us all in the goal to be bigger, stronger and faster is...OVERTRAINING THIS IS THE ENEMY!
322 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
bodybuildingscience
Overtraining
It was estimated that 65 percent of national and international elite runners suffer from the overtraining syndrome at least once in their career, but recreational athletes are also 1 affected. In a study of 257 elite athletes who were members of British national teams and/or Olympic squads in a variety of sports over a 12-month training season, 38 cases (15 percent) of athletes were classified as overtrained and in 50 percent of these cases, a state of overtraining was said to have developed in the three-month competition phase. The incidence rate was slightly higher in male (17 percent) as 10 opposed to female athletes (11 percent). Overtraining in the past has been assessed by questionnaires, performance measurements and blood work: Some of the more common markers for measuring overtraining are: Decreased performance (strength, power, muscle endurance, cardiovascular endurance) A decrease in explosive power and reaction speed has 13 been shown to occur with overtraining. Decreased training tolerance and increased recovery requirements. strength with reduced testosterone levels. The overtraining syndrome has been divided into a sympathetic (arousal response or fight-or-flight) and a parasympathetic (rest and repose response) manifestation, and it was hypothesized that the underlying pathophysiological mechanisms include alterations of the endocrine (increased cortisol, decreased testosterone, increased catecholamines) and autonomous nervous system (reduced hunger, increased blood pressure). It is thought that the sympathetic form is dominant in the early stages of overtraining. In more severe, advanced stages of overtraining, the sympathetic system is inhibited, resulting in marked dominance of the parasympa12,13 thetic system. For example, seven middle distance runners were examined in response to undertaking three weeks of heavy training, followed by a relatively restful week. The results showed a significant and progressive decrease in parasympathetic indices (by 41 percent) during the three weeks of heavy training. This was followed by a 46 percent increase in parasympathetic response during the 8 rest week. This suggests that during intense training your sympathetic response will increase; the key to successful training is to not exhaust your sympathetic system. Many athletes experience nervousness and irritability during overtraining due to increased plasma catecholamine 4,5 concentrations at rest and many athletes have difficulty sleeping due to enhanced catecholamine secretion. The monitoring of overtraining in the past has been limited to blood work and subjective feeling states. If you look at the non-invasive markers of overtraining, they include muscle soreness, joint pains, and altered heart rate and blood pressure responses. Anyone who has worked out hard gets sore and joint pains come with lifting heavy weights, so that really does not give hardcore athletes a whole lot of information. How many times have you just felt tired and didnt want to go train? Are you overtrained or just being a pansy ass? New research is looking for accurate and reliable noninvasive markers of overtraining that does not require blood work or questionnaires based of feelings.
Physiological Measurements:
Altered resting heart rate (HR), blood pressure and respiration patterns Chronic fatigue Sleep and eating disorders Muscle soreness and damage Joint aches and pains
Biochemical
Increased serum cortisol and SHBG Decreased serum total and free testosterone, testosterone/cortisol ratio Decreased muscle glycogen Negative nitrogen balance Decreased serum IGF-1
324 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
bodybuildingscience
to be sensitive and responsive to acute stress. For example, researchers monitored cyclists HRV during the Tour of Spain; they found that the changes in HRV are directly related to volume and intensity of exercise, as athletes who showed the greatest cumulative physical exertion also showed the largest decrease in HRV (increased sympathetic 9 activation). Under laboratory conditions, mental load (including making complex decisions, and public speech tasks) have been shown to lower HRV, indicating increased sympathetic activation. A low HRV is indicative of increased sympathetic tone and arousal. As a marker of cumulative wear and tear, HRV has also been shown to decline with the aging process. By contrast, regular physical activity (which slows down the aging process) has been shown to raise HRV, presumably by increasing parasympathetic tone. As mentioned previously, overtraining is associated with prolonged stress and too much sympathetic dominance, which leads to a decrease in HRV. Omegawave systems monitor the function of multiple biological systems and provide a comprehensive picture of changes in athletes, as they respond to training, life choices and emotional stress. The assessments are noninvasive, mostly done at rest, and can be performed anywhere in as little as 2 minutes. As a result, the athlete can be tested as often as desired. Omegawave gives you the most comprehensive, relevant physiological data immediately so you can know an athletes functional state at any given moment. Anytime, anywhere, Omegawave helps you identify each players readiness and limiting factors so you can steer your training regimen. associated with increased sympathetic tone while advanced overtraining shuts down the sympathetic system and is associated with parasympathetic dominance. Here is a case study of advanced overtraining: One study examined HRV responses of a cross-country skier; he was training 20 hours a week and reported severe fatigue. His hemoglobin, white blood cells, ferritin and cortisol were in the normal range but luteinizing hormone was reduced and below normal when overtrained. When a HRV study was performed, they found marked parasympathetic activity (severe overtraining), which returned to normal when he took time off and 7 recuperated. These studies suggest that HRV is an accurate indicator of stress occurring in the athlete.
326 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
bodybuildingscience
At the end of the study, testosterone dropped a whopping 30 percent, but when HRV was measured, interestingly the rangers showed signs of parasympathetic dominance, 17 which was indicative of severe overtraining and stress. More research needs to be conducted on HRV and testosterone levels, but so far there is some interesting research to suggest that you can use HRV to detect drops in testosterone levels and overall anabolic level. effective your supplements are helping with muscle recuperation. Bodybuilders can save time and money by monitoring their recuperation status with Omegawave.
328 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
NOJUICE Bodybuilding
By Eric Broser
COMMANDMENTS
Dream And Dream Big!
his is perhaps the most important of all the commandments I have written about thus far! Please listen updont ever set limits, as this is one of the surest roads to failure for a natural bodybuilder. Do not let anyone tell you what you can or cannot accomplish. Ignore the meatheads who claim you will get nowhere unless you take drugs. Laugh at the loudmouths who spew nonsense like, you can only get huge and ripped with steroids, GH, T3 and clen! Bullshit! Your body is only limited by where your mind is willing to take you! Do you realize that people defy the laws of science and reason every single day? There was a time when nobody Eric Broser thought Roger Maris home run record would ever be broken, but it hasand more than once! The 4-minute mile was once considered insurmountable, but now it is commonplace! An 800-pound bench press was a fantasy just a few years ago, and now there are men who can rep with it! If you can conceive it and believe it, you can achieve it. Think about itthen be about it! Those who are afraid to dream are bound by the limits that their mind sets for them. Dreamers see beyond what is and seek out what can be. You are the writer, producer, and director of your lifeso go ahead and dream my friends, and dream BIG! Always look to raise the barand once you do, leap right over it and dont look back! Natural Diet Dilemma: Zero Carb vs. Low Carb Part I Lately there has been a lot of discussion, controversy
and disagreement amongst bodybuilders, trainers, nutritionists and coaches within our industry regarding whether natural bodybuilders should use a zero-carb or low-carb approach to dieting when seeking both a ripped and maximally muscular physique (like when prepping for competition). As a pro natural bodybuilder myself who has prepared for about 20 competitions, as well as one who has coached both enhanced and drug-free lifters for hundreds more, I have a very definite opinion on this matterbased on experience and science. Simply putnatural bodybuilders have different requirements than those who utilize performance-enhancing drugs. About this, I have no doubt! While I certainly would agree that a properly implemented, zero-carb diet does work wonders for most of my enhanced brothers in iron, there are very definite and compelling reasons why the majority (nothing in bodybuilding is universal) of naturals should stay away from this approach. As bodybuilders, our goal when getting ready for competition is not just to strip off as much body fat as humanly possible, but also to retain as much muscle mass as we can in the process. I know I dont want to step onstage looking like an underwear model! Do you? Didnt think so. And that is the major disadvantage of a zero-carb diet for drug-free athletes the inevitable loss of muscle size! But why does this occur? Its just simple physiology, reallyhormones, signaling molecules, and how they are affected when zero carbs are ingested! That said, lets get a little more specific about why zero-carb diets (for naturals) are not the Holy Grail, but likely will lead you to fail. www.musculardevelopment.com December 2008
332 MD
www.fantamag.com
NoJuiceBodybuilding
Reason #1: Without any carbs, there will be no insulin! Insulin is a protein-peptide hormone that is released by the pancreas in response to the ingestion of food, with the greatest release occurring by way of the consumption of carbohydrates. Insulin promotes a dramatic, muscle-building effect through its ability to drive amino acids, glucose, creatine, etc. directly into muscle cells and by inhibiting muscle degradation. The powerful anti-catabolic properties of insulin are most important first thing in the morning and right after intense training, when an optimum hormonal environment is necessary to build/maintain muscle mass. If you do not elevate your insulin levels at these two critical times, you will fail to optimally transport vital nutrients into starving muscle cells, and will perhaps even rob them of amino acids already stored. Result? Muscle loss! Reason # 2: Without any insulin, you will secret more cortisol! Cortisol is a natural hormone of the adrenal glands and is the primary glucocorticoid. It is released in greater amounts in times of stress (training is a major stress), and possesses many qualities essential to life. However, in too large amounts, cortisol is the enemy of a bodybuilder (yeah, this sucker wears both a white and black hat)! Excess cortisol can directly result in a loss of lean mass by reducing the utilization of amino acids for protein formation in muscle cells. Cortisol can also lead to a redistribution (and increase) of body fat, causing a larger amount of storage to occur in the abdominal region. In addition, too much of this devilish little hormone can cause both sodium retention and potassium excretion. Less musclemore bloatand a bigger waistline? No thank you! Reason # 3: With more cortisol, there will be decreased thyroid function! It has been known for quite some time that one of the downfalls of a lengthy zero-carb diet is the negative effect it can have on thyroid activity. One of the possible mechanisms behind this, once again, is increased cortisol secretion. Not only does excess cortisol directly inhibit TSH, or thyroid stimulating hormone, but it may also suppress 5 deiodinase, an enzyme that converts the less active thyroid hormone T4 into the far more powerful T3! The result is a decreased metabolic rate, which of course can make it harder to burn fat. This is why so many drug-free, zero-carb dieters often hit a plateau halfway through their diet. Not good! Reason # 4: More cortisol = less GH! I find this effect particularly interesting because strong proponents of the zero-carb diet often claim that one of its benefits is increased GH output, leading to higher levels of the anabolic monster, IGF-1. However, you should be aware of another nasty tidbit about cortisolit increases the output of the GH antagonist, somatostatin! So, there goes that theory right out the window! Less GH = less IGF-1, which in turn = decreased muscle retention while dieting. Man, cortisol is one bad motherfuc%er! Next month, I will continue my discussion on the downfalls of zero-carb diets for natural bodybuilders, as well as present my thoughts on a better, more effective alternative. Until then, stay up to date on all the latest bodybuilding, fitness, and figure news, info and gossip at the most hardcore forums on the net: musculardevelopment.com!
334 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
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... hes a mental freak. This article is for entertainment purposes only.
Insane peoOK, SO NOW YALL KNOW IM PATHETIC .PERSONple are always ALLY A FEW A-BOMBS (ANADOL, YA RETARDO) AND sure that they A FEW D-BALLS WOULD ADD A VERY HAPPY FACE are fine. It is TO MY MISERABLE SELFAm I truly nothing??? only the sane Could the neighborhood children be right??? DAMN people who are willing to admit that they are IM SHOT. YO, I JUST GOT BACK FROM SEASIDE crazy. YOOOOOO WELCOME BACK FOR MORE HEIGHTS, I WAS ON VACATION WITH MY DAUGHTER STUFFAND PLEASE SHUT YOUR PIE HOLES AND GINA & MY NIECE KARINA.. YO, IM FUCKING SO JUST SIT THERE ON YOUR SMELLY TOILETS AND TIRED AND RUN DOWN, I FEEL WEAK AS HELL. AS A READ MY BULLSHITIM IN NO MOOD TO DEAL MATTER OF FACT >>> Right now, the only power I WITH ANYONES BULLSHIT RIGHT NOW.IM REALLY sense in my whole body is that of the mighty forces GETTING IN TOUCH WITH MY FEMININE SIDE AND unleashed by the meatball sandwich I just ate..OH IM PMS-INGOH YES ITS TRUE, I ALMOST SIGNED YEAH, BABEOOPS SHIT!!!!...HEY, ILL BE RIGHT UP FOR A DAMN CERAMICS CLASS THE OTHER DAY. BACK, I GOTTA USE THE PORCELAIN CONVENIENCE (THE TOILET, YA FRIGGIN GEEZ-US, YES ITS THAT BAD FELLASGOD WHAT I PINHEAD) winkAAAAHHHH, WOULDNT GIVE FOR A CUTE LITTLE AMPULE OF SUST. WHAT A RELIEF!!! WOOF, I FEEL 250. OK OK OK, MAYBE 2 MUCH BETTEROK, IM BACK, NOW WHERE WAS I??? OR 3 AMPULES OF SUST. 250 OH YES, I WAS IN SEASIDE he he he, OH YEAH BABE, HEIGHTS, NEW JERSEY ALL BY HOW ABOUT ALL IN ONE FUCKMYSELF WITH THESE 2 YOUNG ING SYRINGE AND INJECTED SLOWLY & LOVINGLY INTO GIRLS AND THEY FUCKIN KILLED ME, AN 11-YEAR-OLD ONE FUCKING DELT? YESSSSS!!!! ..THEN MAYBE (MY KID) & 13-YEAR-OLD (MY ANOTHER 2 OR 3 APMS OF NIECE) NOT ONLY WAS I AT THE SUST. 250 INJECTED INTO MY BEACH EVERY DAY BUT THE FUCKING BOARDWALK (GAMES OTHER DELTOH YEAH BABE!!!!!...ITS A LOVE THING, & RIDES) COST ME 2 PAYBABE!!!....AHHH BUT IN ALL CHECKS IN LESS THAN A PIE HOLES SHUT YOUR REALITY I HAVE NO SEX DRIVE WEEK!!!.AND MY KIDS ARE SPOILED. THEY WANT EVERYTHING BUT IM THE AND IM FEELING VERY OLD SUCKER who LISTENS TO THEM.LIKE ALL WOMEN These days every time I sneeze or cough hard, I have to change my friggin underwear.YES IM IN MY LIFE, MY DAUGHTER IS THE BOSS. IF I COMREALLY THAT PATHETIC & OLD. At this point in my PLAIN ABOUT SPENDING MONEY ON HER, IM IN life, I just wish I liked anything as much as my kids TROUBLEONE DAY, I WAS BITCHING ABOUT PAYlike fartsAND all kids love farts!!!!!... AHHH WHY ING 4 DOLLARS FOR A SLICE OF NASTY, GREASY BOTHER COMPLAINING TO YOU READERS? IT JUST BOARDWALK PIZZA AND $3.50 FOR A SMALL DIET DONT HELP ME. THINGS NEVER CHANGE, IM SO COKE MY DAUGHTER JUST GRIT HER TEETH AND PATHETIC. Yo, Im so upset right now, I can hardly SAID, DAAAADSO I GAVE HER THE MONEY.HEY eat this meatball sandwich Im holding while I am WHAT CAN I SAY? IM A SAP. ANYWAY MY NIECE typing this up!!!!.And thats bad!!!.....GOD I LOVE ASKED MY DAUGHTER, WHAT DID YOUR DAD JUST SAY??? TO WHICH MY DAUGHTER MEATBALL SANDWICHES.
336 MD
www.fantamag.com
ANSWERED, My Dad keeps complaining that I never listen to him or something like that..OH WHATEVER!!! YEAH, I LOVE MY KIDS BUT THEY LIVE BY A CREED >>If you cant be a good example, be a terrible warning...MY SWEET LITTLE DAUGHTER GINA ALWAYS TELLS ME, Dad, in a sea of retards, you are the Poseidon. (HOW MUCH YOU WANNA BET A FEW MOMOs & PINHEADS READING THIS HAVE NO IDEA WHAT THAT MEANS?) .ANYWAY, SO IM NOW BROKE, WHICH MEANS NO SEX FROM MERCEDES TILL I GET PAID IN 2 WEEKS.KEEP IN MIND, I COULD NOT RELEASE THE HOSTAGES (MEANS JERK OFF, YA FRIGGIN MOMOS ..LET MY LITTLE TADPOLES GO FREE). I JUST COULDNT DO IT, BECAUSE I WAS ON VACATION WITH MY KIDS AND YO, THEN WHEN I GOT BACK HOME, JUST BECAUSE I SPENT ALL MY MONEY ON THE KIDS I GOT NO ASS FROM MY GIRL MERCEDES SIMPLY BECAUSE IM BROKE ITS JUST NOT FAIRI TOLD HER, Youre so damn sexy when you neuter me that way, Mercedes. YO, THAT BITCH MILKS ME LIKE IM A COW..NO MONEY > NO SEX!!! ONE DAY IM GONNA GROW SOME BALLS AND TELL THAT BITCH, Roses are red, the sun is gold. Get on your knees, and do as youre told. OH YEAH BABE.. Sometimes I think the only way I can make Mercedes scream in bed is whenever I bust a nut, Ill wipe my dick off on her bed sheets or pillows cases.OOOPS BEEN THERE, DONE THAT!!!
BLAME THEM, THEY SHOULD BE, JUST LIKE OUR TROOPS SHOULD BE TOOBUT WHEN YOU THINK ABOUT IT ALL, THE SHIT (STEROIDS) IS SO HARD TO GET TODAY YET THERE ARE MORE JACKED-UP GUYS AND GIRLS EVERYWHERE YA GO..YO, HOW DO MOST (NOT ALL) OF THE PROS AND TOP AMATEURS GET EVEN MORE JACKED EVERY YEAR WITHOUT GETTING BUSTED OR BETTER YET WITHOUT HAVING ANY REAL TROUBLE FINDING REAL GOOD SHIT?OOOOPS, DONT ANSWER THAT!!!wink!!.....I MEAN REALLY YO, COME-FUCKING-ON, ALL THE GOOD STEROID LABS ARE BEING SHUT DOWN & BUSTED OUT OF BUSINESS AND THE REALLY GOOD INTERNET SITES ARE ALL GETTING CLOSED DOWN (BY THE WAY, ONLY A FUCKING MORON WOULD BUY SHIT OVER THE NET, YOURE ASKING TO GET BUSTED AND THEY ARE WATCHING THOSE CLOWNS LIKE A HAWK ) .OOOPS LETS NOT FORGET THAT THE GYMS ALL HAVE UNDERCOVER COPS WATCHING THE BIG BOYS IN EACH GYM DO THEIR THING wink. AND I HEAR THAT EVEN THE LONGEVITY CLINICS ARE BEING WATCHEDI KNOW OF RATS IN THE LONGEVITY CLICKS, TOONO NAMES!!!!....YET BODYBUILDERS ARE GETTING BIGGER, HARDER AND EVERYONE IS MORE JACKED!!!!. SO WILL SOMEONE PLEASE FILL ME IN, WHATS THE SECRET? WHERE IS EVERYONE GETTING THEIR SHIT????.IS EVERY BIG GUY A FUCKING RAT AND ON THE SNITCH PAYROLL????......I KNOW I AINT NO RAT AND IF IT WASNT FOR RICH GASPARI SENDING ME CARE PACKAGES OF HIS SUPPLEMENTS, I WOULD PROBABLY BE GETTING A SEX CHANGE, IM SUCH A CUNT RIGHT NOWSIMMER DOWN..SIMMER DOWN IT WAS A JOKE, YO, DONT BE RUNNING TO THE INTERNET POSTING MORE BULLSHIT ABOUT MEGEEZ. FUCKING TIME WASTERS!!!!!..... ANYWAY WHERE WAS I, OH YES > THE GASPARI SUPPLEMENT THING LOOK I KNOW ITS NOT STEROIDS, BUT AT LEAST ITS HELPED ME A LITTLE, HEY I NO LONGER HAVE THE TESTOSTERONE LEVELS OF A 5YEAR-OLD GIRL..GOD DAMN IT, IM REALLY PISSED OFF, I WANNA KNOW HOW IS EVERYONE TODAY SO FUCKING JACKED UP WHEN AGAIN, EVERYONE IS GETTING BUSTED, THE LABS ARE CLOSING DOWN AND THE SHIT IS HARD TO FIND..DONT GET ME WRONG, I KNOW ITS OUT THERE, BUT ITS NOTHING LIKE IT WAS AND THE RATS ARE THE ONES WHO ARE GETTING BIGGER BY THE DAY, WHILE THE REAL-DEAL BAD BOYZ ARE SITTING IN JAIL LIKE MEN!!!! ..KEEP IN MIND >>>Jesus died for our sins; if you dont sin that means he died for nothingIN THE GYMS, NO ONE CAN BE TRUSTED!!!..YO, IM PISSED OFF. I came here to kick ass and chew bubble gum .and Im all out of bubble gumYou can all Kiss My Fuckin ConverseI FUCKIN HATE RATS.. Forgive your enemies, but never forget their names...Italian proverb
December 2008 July2004
338 MD
AFTER BASEBALL INTO THE DEEP PART OF THE YANKEE STADIUM BLEACHERS..IM NOT DISSING JOSH; ON THE CONTRARY. IM HAPPY FOR HIM, INSTEAD IM BASHING THE FUCKING PINHEAD-FANS AND SOCIETY WHO HAS NO SENSE OF REALITY..FOLLOW ME ON THIS BULLSHIT >>> WHY IS IT THAT IN SPORTS, YOU CAN GET A DWI, BEAT YOUR WIFE, SMOKE CRACK, HANG OUT WITH HOOD RAT HUMAN TRASH WHO SHOOT GUNS OUT A CAR WINDOW AND AT ANOTHER CAR. THESE ATHLETES START FIGHTS IN BARS, RAPE SOME YOUNG GROUPIE GIRL AND ASSORTMENT OF OTHER NONSENSE .. AND YET THE FANS RALLY AROUND THESE ATHLETES & SUPPORT THEM EVEN GIVING THEM A STANDING OVATION AFTER ITS ALL OVER AND THEY GET OUT OF REHABS THEN RE-JOIN THEIR TEAM..YET TO THIS DAY JASON GIAMBI GETS BOOED AND HE GETS CALLED A CHEATER DEALING WITH THAT BULLSHIT ALMOST EVERY AT-BAT WITH CHANTS OF STEROIDS, STEROIDS, STEROIDSWHAT KINDA MESSAGE ARE WE TELLING KIDS? >> ITS OK TO DO CRACK OR GET A DWI AS LONG AS YOU BEAT YOUR DRUG ADDICTION, RETURN TO YOUR SPORT & YOULL BE A HERO AGAINGOD FORBID, JUST DO NOT DO PERFORMANCE ENHANCERS, THATS BAD STUFF AND MAKES YOU A CHEATER, EVEN THOUGH EVERYONE ELSE IS DOING IT..HEY, IN MY BOOK CHEATING IS WHEN YOURE THE ONLY ONE DOING IT BUT WHEN EVERYONE IS DOING IT I CALL IT A LEVEL PLAYING FIELD & PART OF THE GAME!!!!.THE PROBLEM IS, ITS SOCIALLY ACCEPTABLE TO DRINK BOOZ & DO PARTY DRUGS AS LONG AS YOU GO TO REHAB & CLEAN UP YOUR ACT, THEN COME BACK TO YOUR SPORT TO A HEROS WELCOMEITS KINDA SAD BUT WE LIVE IN A SOCIETY WHERE EVERY YOUNG GIRL CELEBRITY HAS HER NASTY CELL PHONE PICTURES CIRCULATING THE INTERNET ALONG WITH HER DIRTY HOME MOVIES OF HER SUCKING HER BOYFRIENDS COCK, YET THESE POP DIVAS ARE STILL BEING PUSHED BY THE MEDIA. ITS COMMON IN HOLLYWOOD, THINK ABOUT IT. BRITNEY SPEARS USED TO BE BUBBLE GUM POP DIVA, NOW WITH ALL HER DRAMA SHE IS POP MUSICS BAD GIRL, AND THATS GOOD FOR RECORD SALES.YO, WHO IS MORE POPULAR AND GETS MORE MEDIA PUBLICITY THAN BRITNEY SPEARS???? NO ONE!!!!....BRITNEYS MENTAL BREAKDOWNS, DRUG & BOOZ INDUCED BREAKDOWNS HAVE MADE HER INTO A COOL BITCH, A BAD-ASS BABESHE AINT BUBLE GUM NO MORE, IT ALL HAS JETTED BRITNEY SPEARS TO MEGA SUPERSTRADOM.HER CRAZY DRUGGED-UP ANTICS HAVE GOTTEN HER MORE PUBLICITY AND MAGAZINE COVERS THAN HER SINGING...SOCIETY IS WACKED, YOU GOT BRITNEY SPEARS KISSING MADONNA ON NATIONAL TV AT THE MTV AWARDS WHICH WAS WATCHED BY MILLIONS OF YOUNG KIDS, YET PARENTS DONT STOP THEIR KIDS FROM BUYYING BRITNEY ALBUMS.. YOU ALSO GOT RAP VIDEOS DEGRADING WOMEN & PREACHING VIOLENCE, SOME EVEN HAVE LYRICS ABOUT KILLING COPS.AND YO EVERYONE IS A TUFF GUY TODAY, IF I GET ONE MORE www.musculardevelopment.com December 2008
340 MD
www.fantamag.com
MOMO TELLING ME HE IS FIGHTING MMA AND TELLING ME THAT HE IS BEING TAUGHT BY A GRACIE, ILL FUCKING GAGYO THERE AINT THAT MANY GRACIES IN THE WORLD!!!! BUT ANYWAY, TODAY YOU GOT SPORTS ATHLETES SHOOTING UP NIGHT CLUBS LIKE THUGS, MYSPACE FREAKS STALKING KIDS & CRAZY INTERNET PORN AND I COULD GO ON & ON BUT YET THE WORLD IS OBSESSED WITH ATHLETES TAKING PERFORMANCE ENHANCERS. THEY VIEW STEROID USAGES AS UNACCEPTABLE,BUT I HAVE TO EXPLAIN TO MY KIDS & OTHER KIDS, WHY THE VIDEO OF ME IN HANDCUFFS IS ALL OVER TV & THE INTERNET. MEANWHILE, I NEVER TOOK A DRUG IN MY LIFE OTHER THAN STEROIDSYO, I NEVER DRANK A BEER OR ANY ALCOHOL IN MY LIFEI NEVER SMOKED A CIGARETTE, NEVER SMOKED POT AND I ALSO NEVER EVEN TASTED COFFEE OR TEA. BUT YET IM THE POSTER BOY FOR AN ATHLETE GONE TO FAR, STEROID ABUSER, DRUG DEALER, BAD GUY ect ect ect.. ..HEY, EVERYDAY AN ATHLETE IN SOME SPORT GETS IN TROUBLE FOR SOMETHING, WETHER ITS CHEATING ON HIS WIFE OR SMACKING HER AROUND, DRIVING DRUNK, BEATING UP SOME OTHER DRUNK IN A BAR, SMOKING POT OR DOING SOME OTHER PARTY DRUG .. NOW IF THE ATHLETE WAS DOING STEROIDS, OH NO NO NO, THATS A DIFFERENT CAN OF WORMSHE IS A CHEATER..A DISGRACE TO HIS SPORT!!!!!WHICH BRINGS ME BACK TO MY ORIGINAL POINT, HOW THE HELL IS JOSH HAMILTON A ROLE MODEL OR A HERO?YO THE JAILS ARE FULL OF GUYS WHO ARE LOCKED UP DOING TIME FOR THE SAME THING JOSH HAMILTON WAS DOINGTHE DIFFERENCE IS, THEY (MY JAILHOUSE BROTHERS) ARE CONSIDERED SCUM OF THE EARTH AND BAD FOR SOCIETY ... MEANWHILE JOSH HAMILTON WHO DID THE SAME THING AS THE GUYS IN JAIL BUT JUST DIDNT GET CAUGHT AND BECAUSE HE IS A PROFESSIONAL BASEBALL PLAYER & AN ALL STAR HE IS NOW VIEWED A HERO WITH YOUNG FANS WEARING HIS JOSH HAMILTON BASEBALL JERSEYS..BUT I HONESTLY BELIEVE THAT IF JOSH HAMILTON DID STEROIDS HE WOULD HAVE BEEN CALLED A CHEATER AND BOOED, BUT THANK GOD HE IS JUST A FUCKIN EXCRACKHEAD WHO ONCE STOLE FROM HIS OWN FAMILY TO GET A DRUG-FIX LOOK DONT GET ME WRONG, I GIVE JOSH HAMILTON PROPS FOR TURNING HIS LIFE AROUND, YO THATS GREAT.BUT..ILL BE GOD DAMNED IF HE IS A HERO OR ROLE MODEL TO THE KIDS WHO CHEERED HIM ON AS HE MADE HISTORY AT YANKEE STADIUM HOMERUN DERBY...THE FANS BOO A STEROID USER LIKE JASON GIAMBI WHO STOOD UP LIKE A MAN AND ADMITTED WHAT HE DID. YET
THE SAME FANS APPLAUD THE DRUNK DRIVERS & CRACKHEADS WHO ARE NOW CLEAN.YO, I GOT 2 WORDS FOR ALL THE FANS, THE HATERS AND ANYONE ELSE READING THIS NONSENSE FUCK OFF!!!!. When I was young I used to pray for a bike, then I realized that God doesnt work that way, so I stole a bike and prayed for forgiveness. BACK IN THE DAY IVE TOLD YOU SOME OF THIS BEFORE BUT WHEN IM GONNA TELL YA AGAIN, WHEN I WAS A TEENAGE BODYBUILDER BACK IN LIKE 1975 1979 I HAD PICTURES OF ON MY ROOM WALLS OF ARNOLD, FRANCO (ASSPIPE), LOU FERRIGNO (BIGGER ASSPIPE), SERGE NUBRET AND A FEW OTHERS FROM NY LIKE JOHN DeFENDIS, TONY PANDOLFO AND EVEN STEVE MICHALIKITS FUNNY CAUSE MY FATHER HATED THAT SHIT HE USED TO ALWAYS SAY THAT MOST TEENAGE BOYS HAVE PICTURE OF GIRLS IN BIKINIS ON THEIR WALL, WHILE MY SON (HE MEANS ME) HAS PICTURES OF OILED-UP MUSCLEMEN IN THIER GOD DAMN UNDERWEAR (HE MEANS POSING TRUNKS) ON HIS WALL.. MY PARENTS NEVER UNDERSTOOD MY LOVE OF BODYBUILDIING; THEY HATED IT, ESPECIALLY WHEN I WOULD EAT ALL THE FOOD IN THE HOUSEMY MOTHER WOULD BUY A CARTON OF EGGS AND BY THE NEXT MORNING THEY WERE ALL GONE, I ATE THEM ALLTHE SAME THING WITH MILK, MY FRIEND RONNY WHO WAS ALSO A BODYBUILDER USED TO DRINK A GALLON OF MILK A DAY AND SO DID IWE USED TO GO TO THE DELI AND BUY A POUND OF SLICED DELI-ROAST BEEF THEN WASH IT DOWN WITH A QUART OF MILK.SOMETIMES WE WOULD GO TO THE ITALIAN BUTCHER AND BUY A POUND OF CHOPED MEAT (RAW HAMBURGER MEAT, YA PINHEAD) AND WE WOULD EAT THAT RAW MEAT WITH A QUART OF MILKWHEN I HAD ENOUGH MONEY I WOULD BUY HOFFMANS PROTIEN POWDER OR HOFFMANS PROTEIN PILLS (THIS WAS BEFORE AMINO ACIDS WERE AVAILABLE ) .BACK THEN MILK & PROTEIN SHAKES NEVER BOTHERED MY STOMACHFORGET THAT SHIT NOWOH YEAH BABE wink I REMEMBER WHEN IN 1974 WHEN I WAS IN HIGH SCHOOL (YES IM OLD ) I USED TO DRINK FROSTYS THEY WERE CANNED MILKE SHAKES KINDA LIKE NUTRAMENT AND AT THE TIME I WORKED IN SHOPWELL (A GROCERY STORE) SO I USED TO JUST TAKE THEM OFF THE SHELVES AND DRINK ABOUT 6 A DAY..THAT SUMMER I PUT ON 20 POUNDS AND I WAS STILL LEAN AND RIPPED AS WELL AS THE MOST BUILT KID IN MY HIGH SCHOOL (YORKTOWN HIGH IN www.musculardevelopment.com December 2008
342 MD
www.fantamag.com
N.Y.) I WAS VERY INTO WORKING OUT, IT WAS A GREAT TIME IN MY LIFE.THE 70s WAS MY MOST PASSIONATE TIME FOR BODYBUILDING, THE MAGAZINES WERE IN BLACK & WHITE ONLY, IT WAS AWESOME!!!.. BACK IN THE 70s YOU COULDNT FIND ANY MUSCLE MAGAZINES AROUND MY AREA, I HAD TO TRAVEL INTO MANHATTAN (N.Y.C) JUST TO BUY A BODYBUILDING MAGAZINE.YO AND YOU CAN IMAGINE HOW I WOULD READ THEM MAGAZINES FROM COVER TO COVER, I EVEN STUDIED THE ADS. I COULDNT WAIT BETWEEN ISSUES.I WOULD READ THE SAME MAGAZINE OVER & OVER EVERY DAY, THEN READ THE PAST ISSUES I HAD IN THE LATE 70s AFTER A LOT OF NAGGING, I ACTUALLY GOT MY LOCAL DRUG STORE TO CARRY MUSCLE MAGS AND I USED TO BUY 2 OF EACH ISSUEONE TO SAVE & STORE AWAY IN NEW CONDITION AND THE OTHER TO READ AND GET ALL THUMB-PRINTYI WAS OBESSED WITH BODYBUILDING, I EVEN DREW PICTURES ON MY SCHOOL DESK OF MUSCLE HEADS >>. ARNOLD, FERRIGNO, COLUMBU WHEN I WAS A TEENAGER IN HIGH SCHOOL, A LOT OF TIMES DURING CLASS I USED RAISE MY HAND THEN GO INTO THE HIGH SCHOOL BATHROOM AND DO SETS OF DIPS BETWEEN THE SINKS AND DO NO-WEIGHT SQUATS (KNEE BENDS) IN THE TOILET STALLS.AND IF THE SCHOOL BATHROOM FLOOR WAS CLEAN & DRY, I WOULD DO SETS OF PUSH UPS..YO, I WAS NUTS BACK THEN.. LATER ON DURING MY LUNCH HOUR I WOULD GO TO THE SCHOOL WEIGHT ROOM (JUST A UNIVERSAL BACK THEN ) AND PUMP UP THEN RUN OUT AND POSE ON THE LUNCH ROOM TABLES TO THE CHEERS OF ALL MY CLASSMATES.EVEN WHEN I GRADUATED I RIPPED OFF MY CAP AND GOWN AND POSED ON THE PODIUM WHILE THE WHOLE GRADUTING CLASS AND SPECTATORS WENT CRAZY, YO, I WAS DESTINED TO BE A BODYBUILDER..I COMPETED A FEW TIMES AS A TEENAGER AND NEVER LOST MY CLASS, I WAS A VERY GOOD BODYBUILDER & THOSE WERE GREAT TIMES...AS MOST OF YOU ALREADY KNOW, WHEN THE 80s CAME I SAVED UP ALL MY MONEY THEN LIVED OUT IN SANTA MONICA TO TRAIN AT GOLDS GYM AND WORLD GYM I WAS FROM N.Y. AND I HAD NEVER SEEN A PALM TREE BEFORE, IT WAS CRAZY..I WAS LIVIN THE DREAM, MY DREAM CAME TRUE.I WOULD TRAIN CERTAIN BODY PARTS AT GOLDS GYM AND THE OTHER BODY PARTS AT WORLD GYM BUT GOLDS WAS MY HOME AWAY FROM HOME, IT WAS JUST ONE GIANT ROOM BACK THEN AND I WOULD STAY THERE ALL DAY AND NIGHT..NOW KEEP IN MIND I FIRST MET ARNOLD WAY BACK IN 76 AND 77 AND MANY OTHERS BEFORE I MADE MY WAY OUT TO LA..BUT THE FIRST PRO I MET IN LA WAS BERTIL FOXBERTIL WAS A BIG FUCK, THICK AS ALL HELL AND KIND OF A WEIRDO HE WAS IN WORLD GYM WHICH WAS TINY, MAYBE 1,500 SQUARE FEET WITH AN OUTSIDE BALCONY ..YO TODAY THE LOCKER ROOMS ARE BIGGER THAN THAT. ANYWAY BERTIL FOX WASNT TOO FRIENDLY,
THEN GREG DeFERRO WALKED IN AND BEGAN DOING INCLINE CHEST PRESS ON A SMITH MACHINE WITH 10-pound WEIGHTS ON EACH SIDEI WAS LIKE YO, GIRLS DO MORE WEIGHT THAN THAT, BUT DeFERRO WOULD DO THE REPS SUPER SLOW, ABOUT 20 SECONDS ON THE POSITIVE AND 20 SECONDS ON THE NEGATIVE, THATS LIKE 40 SECONDS FOR JUST ONE REP!!!!...I COULD NEVER TRAIN LIKE THAT BUT FUCK ME, DeFERRO WAS THICK AND BIG AS A HOUSE..WORLD GYM WAS FULL OF EGOS, WEIRDOS AND UNFRIENDLY PROS.ON THE OTHER HAND, GOLDS WAS A FUCKING ZOO, THE WEIRDOS WERE FRIENDLY AND THE CRAZY/INSANE PEOPLE WERE EVEN FRIENDLIERIT WAS COMMON TO HEAR THE BARBARIAN BROTHERS SING OUTLOUD, GRUNT, YELL AND JUST CARRY ON ..IT WAS ALSO COMMON TO HEAR ANDREAS CAHLING COMPLAIN ABOUT SOMETHING, LIKE ABOUT ME BEING IN THE TANNING BED TOO LONG BECAUSE HE WANTED TO GET IN THERE AND I WAS JUST A NOBODY HOLDING HIM (A PRO) UP.THERES SOMETHING ABOUT THAT GUY THAT PISSED EVERYONE OFF..I WAS BROKE BACK THEN AND I WASNT WORKING, I WAS LIVING OFF THE MONEY I MADE WORKING BACK IN NEW YORK..I DIDNT EAT MUCH I WAS SAVING MY MONEY FOR TRAINING ONE DAY I WAS IN GOLDS GYM TRAINING NEXT TO THE BARBARIAN BROTHERS WHEN ALL OF A SUDDEN ONE OF THEM FARTED REALLY BAD AND IT SMELLED LIKE BACONOH YEAH BABE..YO I KNOW THIS MAY SOUND STRANGE TO YOU BUT, I REMEMBER THAT FART SMELLED SO GOOD TO ME BECAUSE I WAS STARVING AND THAT BACON FART REMINDED ME OF MY MOMS COOKING, IT WAS A REAL TREAT FOR ME TO SMELL THAT BARBARIAN FARTYES IT KINDA TEASED ME, YET I FELT HAPPY & FULLFILLED INSIDE, EVEN TOUGH IT JUST A SMELLY GYM-FART, NOT REAL HOME COOKED BACONI ACTUALLY WENT CLOSER TO THEM SO I COULD ENJOY THAT FART A LITTLE LONGERTHAT WAS THE BEST FART I EVER SMELLED!!!!.. .YOU HAD TO BE THERE AND BE AS HUNGRY & STARVING AS I WAS, IT WAS A GREATSMELLING BACON SENTED-FART TO A STARVING YOUNG KID (ME) .NEVER BEFORE HAS SOMEONE ELSES FART MADE MY DAY, LIKE THIS ONE..THAT WAS ONE FART SCENTED I WILL NEVER FORGET!!!!..NEXT MONTH, ILL GO MORE IN DETAIL FROM BACK IN THE DAY, BUT RIGHT NOW, IM HUNGRY FOR A BACON & EGG SANDWICH..TILL NEXT MONTH, FUCK OFF. Eat Shit. A Million Flies Cant Be Wrong!!!! THATS IT FOR THIS MONTH, GO TO MY WEBSITE WWW.GREGGVALENTINO.NET. MY MAILING ADDRESS IS >> GREGG VALENTINO 3663 LEE RD. # 415, JEFFERSON VALLEY NEW YORK 10535.
344 MD
www.fantamag.com
www.fantamag.com
MuscleTech
As a bodybuilder, I realize that taking a multivitamin every day is a good idea. But, is there any advantage to using a multi when it comes to building muscle and strength that Im not aware of? Just by raising this question, youre way ahead of your competition. Your body does, in fact, utilize a wide variety of micronutrients that are used to create the foundation for building muscle and strength at the cellular level. Its also true that in order for muscle growth to occur, you need an advanced muscle-building compound that targets the biochemical and intramuscular pathways that initiate explosive muscle growth and strength. One obstacle that bodybuilders face in their quest to build more muscle is free radicals. You see, due to the effects of intense training, these molecules can cause microscopic damage to the cells all over your body, even muscles. However, there is a perfect micronutrient multivitamin that takes care of your micronutrient demands, made even more powerful with a key musclebuilding ingredient that can actually target intramuscular processes to quickly drive up muscle growth and strength at the same time! Its Anabolic VITAKIC The Worlds Most Hardcore Musclebuilding Micronutrient Multivitamin Complex. And its the latest advancement in muscle-building science from Team MuscleTech headquarters! Designed specifically for serious bodybuilders, renowned Team MuscleTech researchers not only equipped Anabolic VITAKIC with multiple key micronutrients that
RESEARCH REPORT
By Team MuscleTech Research and Development
BODYBUILDING Q&A
Q: A:
protect cells from the damage caused by free radicals, but they also engineered the formula with a potent anabolic agent proven to drastically drive up muscle growth and strength! Whats more, Anabolic VITAKIC is the only anabolic micronutrient multivitamin formula to utilize Nanoparticulation Technology. Powered by this novel technology, a precise portion of Anabolic VITAKICs proven key anabolic driver is shuttled to your muscles, fast! Always on the leading edge of scientific advancements for bodybuilding supplements, Anabolic VITAKIC is just one of many innovative supplements to come out of our doors. In fact, our researchers from Team MuscleTech are the same group that developed Cell-Tech Hardcore and Nitro-Tech Hardcore. Team MuscleTech is always developing new and innovative ways to synergistically use advanced technologies to keep your body anabolic. Dont take our word for it, though; give these cuttingedge supplements a try for yourself and see the difference in your training when you use the most advanced supplements available MuscleTech supplements!
346 MD
www.fantamag.com
KNOWLEDGE IS POWER
Anabolic ResearchUpdate
By William LIewellyn
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazines 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.
350 MD
www.fantamag.com
AnabolicResearchUpdate
Testosterone/ Epitestosterone
What about something tricky like testosterone? This is historically a difficult drug to test for, as it is a hormone already present in the human body. It belongs there, so officials can only try to identify an excess of testosterone. Current first-line testing protocols look at the ratio of testosterone to epitestosterone in the urine, the latter being an inactive hormone usually made in the body in a 1:1 ratio with testosterone. If there is too much testosterone for epitestosterone, the sample is flagged. But this can be countered if the athlete also takes epitestosterone, which can artificially maintain the T/E ratio. In East Germany, Jenepharm used to make an epitestosterone propionate drug for this specific purpose. The new method of testing proposed by the Center for Preventative Doping Research would identify this doping technique by noticing the changes in urinary 17alpha-diols, 17-epi-Bdiol and 17-epi-Adiol. Even if a 1:1 T/E ratio were artificially maintained, doping would be apparent to the officials. that can be countered by the athletes with the use of another (not tested) blocking agent. Once again, these new testing methods may outsmart this doping cheats, as the suppressed urinary excretion of steroids will be quickly and easily identified, even if the blocking agent is unknown to officials.
Summary
From the perspective of a drugtesting official, indeed this new technology looks extremely promising to say the least. For the first time since drug testing began, the Olympics and other sports organizations may be able to abandon its compound-based testing approach, which is very limited in efficacy once you introduce the issue of designer steroids. This would be replaced with a testing method that would essentially show if an athlete is taking steroids, even if it cannot identify what steroid is being taken. This method also relies on urine and not blood, so a more invasive approach need not be taken. There are still a number of issues that need to be worked out, mainly on assuring that natural variances in hormone levels are never inadvertently mistaken for doping. So it is too early for anyone to say that designer steroids are dead men walking. Still, athletes using designer steroids definitely have big cause for concern. If this technology pans out, it may be in the very near future that we see the designer steroid-testing loophole eliminated, once and for all.
Blocking Agents
Blocking agents (also called masking agents) are also on the radar for this new testing method. For those who may not be familiar, many years ago, the drug probenecid was being used by athletes to mask their doping efforts. Probenecid is an inhibitor of renal tubular transport, which means that the drug can block the resorption of uric acid. But the blocking action of this drug also causes it to lower the urinary excretion of certain compounds. Steroids are strongly affected, and this type of drug can thus be used to drastically lower the concentration of steroids in the urine. If efficiently diluted, the result could be a passed doping test even if anabolic steroids were taken. To date, testing officials have countered the use of this masking agent by testing for probenecid itself. While effective, this is another stop-gap measure
352 MD
www.fantamag.com
AnabolicEdge
T and E
Lets face it.Testosterone is key to male sexuality. For instance, a total of 60 men aged 55 years or older in good general health with total testosterone (TT) levels <15 nM, and with symptoms suggestive of androgen deficiency, were randomized in a double-blind protocol to transdermal testosterone patches or placebo for 12 months. Nice 12 months of free androgens! Sexual function was assessed using the International Index of Erectile Function at weeks zero, 26 and 52. In men receiving testosterone, TT levels increased by 30 percent and luteinizing hormone decreased by 50 percent. Relative to placebo, testosterone therapy improved sexual desire; however,
354 MD
www.fantamag.com
www.musculardevelopment.com
AnabolicEdge
potentially atherogenic lipid profile including high triglycerides and low HDL cholesterol.
effects of testosterone are possibly mediated by the amygdale, an almond-shaped group of nerve cells in the brain. For those of you who slept through biology, the amygdale plays a role in the memory of emotions. Scientists thus investigated whether the age-related decline in androgen levels is associated with reduced amygdala activity, and whether exogenous testosterone can restore amygdala activity. Healthy, young and middle-aged women participated in this study. Androgen levels were found to be lower in middle-aged than young women, which was associated with decreased amygdala reactivity. Endogenous testosterone levels correlated positively with amygdala reactivity across the young and middle-aged women. The middle-aged women received a single nasal dose of testosterone in a double-blind, placebo-controlled, crossover manner, which rapidly increased amygdala reactivity to a level comparable to the young women. So heres an interesting example of how a hormone-like testosterone can impact behavior in not just men, but in the fairer sex. 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:
Allan CA, Forbes EA, Strauss BJ, McLachlan RI. Testosterone therapy increases sexual desire in ageing men with lownormal testosterone levels and symptoms of androgen deficiency. Int J Impot Res, JulAug 2008;20(4):396-401. Karila TA, Sarkkinen P Marttinen M, , Seppala T, Mero A, Tallroth K. Rapid Weight Loss Decreases Serum Testosterone. Int J Sports Med, May 30 2008. Makinen JI, Perheentupa A, Irjala K, et al. Endogenous testosterone and serum lipids in middle-aged men. Atherosclerosis, Apr 2008;197(2):688-693. Tomei G, Ciarrocca M, Fiore P et al. , Exposure to urban stressor and effects on free testosterone in female workers. Sci Total Environ, Mar 25 2008;392(2-3):198-202. van Wingen GA, Zylicz SA, Pieters S, et al. Testosterone Increases Amygdala Reactivity in Middle-Aged Women to a Young Adulthood Level. Neuropsychopharmacology, Jan 30 2008.
356 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazines 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.
Q: Dave, I want to compete in my first bodybuilding competition. How do you suggest I go about picking a contest prep coach? A: While there are many socalled contest gurus out there, the truth of the matter is that very few self-proclaimed experts are truly qualified to guide physique athletes through an entire contest preparation program. While many of these coaches have bluffed their way through with a few lucky success stories, many of them are not consistent in their results. The reason is usually due to a lack of knowledge in the areas of general physiology and biochemistry. Think about it, who would you rather hire to remove your appendix a gastroenterologist or an emergency room assistant who holds the clamps during surgical procedures? Of course youll choose the surgeon, because not only does he understand the nature of the surgery, he also has an intimate knowledge of all the abdominal organs and surrounding structures and, if need be, he can easily correct any unforeseen prob-
lems that may arise. The same holds true with contest prep coaches. If I were choosing one, Id want the person to have a thorough understanding of muscle physiology, endocrinology, biochemistry, and potential pathology. This way, if something unforeseen arises, this person will have the skills to make the necessary changes and quickly resolve the problem. Stay far away from coaches who cant explain why theyre having you eat certain foods, taking particular supplements, and training with various levels of intensity. Because I said so should be the answer that makes you run for the hills. A well-explained, scientific answer that you find easy to understand is a sure sign that you found the right person to guide you to the promised land of physique perfection! Q: Would there be any benefit to frequently cycle your offseason and ketogenic diet? For example, I could do your offseason diet for four weeks followed by two weeks of the keto diet (with cardio). Would I be able to continually take advantage of that post-diet anabolic rebound if I were to do something like this? A: Ill answer your question with a question of my own: Would you like to walk up three steps and down two on your journey to the top of a staircase? The mythical post-contest rebound only truly occurs after 12-16 weeks of hard dieting. This is why competitors December 2008
358 MD
www.fantamag.com
www.musculardevelopment.com
who are somewhat smooth onstage dont garnish the benefits of this rebound. Most people just get fat! However, when your body fat goes down to 3 percent and your glutes and jaw muscles are cross-striated, you know youre gonna get a significant anabolic growth spurt when you start hyper-feeding your body. To answer your question, if youre not looking to grow very much and youre looking to stay lean, this cyclical off-season/precontest way of eating will work wonders. Q: Dave, what do you do with your clients following a competition if they have another contest three or four weeks later? Also, assuming the person used Dyazide to dry out, do you have your athletes training again on Sunday or Monday or do you have them take time off to restore mineral and water balance? A: I send my clients right back to the gym on Sunday if their next show is one or two weeks away. If its four or more weeks later, Ill give them off until Monday. Either way, I make sure that each athlete is well hydrated when they go back to the gym. This usually means Ill make sure that they consume at least half a gallon of water and plenty of salt on Saturday night (after the show). For safety purposes, I instruct them not to lift too heavy or do anything foolish that would risk injury for the first two days back in the gym. Q: What do you think about Dan Duchaines view about captopril being able to target alpha receptors for fat loss? A: Captopril is blood pressure medication know as an ACE inhibitor. ACE (angiotensis-converting enzymes) inhibitors work by inhibiting the enzyme that converts angiotensin-1 to angiotensin-2. Since angiotensin-2 ultimately gets converted into the hormone aldosterone (whose job it is to tell the kidneys to reabsorb sodium and water), the blockade of aldosterone production ultimately lowers blood pressure (less fluid in the blood December 2008
vessels). From all my research, Captopril has no effect, whatsoever, on alpha-2 receptors. While Captopril is useless for fat-loss purposes, the original Steroid Guru Dan Duchaine was one of the first to suggest the use of yohimbine (a true alpha-2 blocking agent) as a fat burner. He pointed to research that showed that estrogen-dependent fat deposits had an extremely large population of alpha-2 receptors on them. He then postulated that if yohimbine were somehow topically applied or locally injected into these fatty tissues, there would be a targeted amount of fat loss in those areas preferentially. Nowadays, many nutritional companies sell oral fat-burning formulas that contain high levels of yohimbine in hopes that it will aid in fat loss. The problem is that the oral dose of yohimbine necessary to instigate significant fat loss is way too high and has way too many central nervous system side effects to make it a viable option for use. Given these scientific facts, itll be interesting to see if any supplement companies are innovative enough to synthesize a highly penetrating, effective, yohimbine cream sometime in the future. Q: Dave, Im completely confused as to how all the hormones interact in the body. Whats the exact relationship between testosterone, estrogen, DHT, DHEA, prolactin, aldosterone, and cortisol? What can I take to maximize testosterone and minimize estrogen? A: When trying to assess whats going on in the body, its a huge mistake to lump all the endocrine hormones into one category. Lets first deal with testosterone and all its derivatives. In the male body, testosterone thats produced in the testicles or thats exogenously injected has 3 fates. (1) It can be aromatized into estrogen (a feminizing hormone that causes water retention, gynecomastia, and fat deposition in the lower body) (2) It can be reduced into DHT or dihydrotestosterone (which can cause prostate enlargement, acne, and hairloss) (3) It can remain as testos-
terone. As bodybuilders, we want to maximize the amount of testosterone that stays as actual testosterone. This is why we take aromatase inhibitors and 5-alpha reductase inhibitors to reduce the amount of estrogen and DHT, respectively. When certain 19nortestosterone-based steroids such as Deca Durabolin or trenbolone acetate are injected, the hormone prolactin can increase. Elevated prolactin levels can lead to gynecomastia (with nipple discharge) and impotence. This last effect is probably due to the fact that following orgasm, men have a huge spike in serum prolactin levels. This peak is what causes the long refractory period inability to get an erection following orgasm. Usually drugs like Dostinex (cabergoline) are taken (.5mg every three days) to block chronic elevations in prolactin. Not only does this block the prolactin-induced gyno from occurring, it also acts as an aphrodisiac of sorts since refractory periods follow orgasm are now virtually non-existent. When we hear the terms adrenal fatigue or adrenal hormones, this refers to any of the steroidal hormones that are being produced from the adrenal glands (that sit on top of the kidneys). DHEA (Dehydroepiandrosterone) is an adrenal androgen. Not to be confused with DHT, this hormones job is to build muscle (in women), modulate the immune system, and maintain an optimal metabolic rate. On the other hand, cortisol is a catabolic hormone thats released during times of stress in the body. This hormone functionally breaks down lean muscle, raises blood sugar, and suppresses immune system function. For all these reasons, its important for the hard-training athlete to keep cortisol levels as low as possible. Finally, aldosterone is important for proper sodium and water balance in the body. When sodium levels are low, aldosterone levels increase. This hormone, then, instructs the kidney tubules to reabsorb more sodium and water. This additional intravascular fluid effectively raises blood pressure and restores electrolyte MD 359
www.musculardevelopment.com
www.fantamag.com
Contest Highlights: 2004 NPC Iron Man MN, Heavyweight, Second Place 2005 NPC Gopher State Classic MN, Heavyweight, First Place 2005 NPC Junior Nationals, Super-Heavyweight, Third Place 2006 NPC Junior Nationals, Heavyweight, Third Place 2006 NPC Mr. MN/ Mr. Midwest Super-Heavyweight, First Place and Overall 2006 NPC USA Championships, Super-Heavyweight, 10th Place 2007 NPC Junior Nationals, Super-Heavyweight, Fourth Place 2007 NPC Southern States, Super
Heavyweight, Third Place
2007 NPC USA Championships, Super-Heavyweight, Eighth Place 2008 NPC Junior Nationals Super Heavyweight, 2nd Place
2008 NPC Flex Wheeler Classic, Super-Heavyweight, First Place and Overall 2008 NPC USA Championships, Super-Heavyweight, Eighth Place 2008 NPC North American Championships, Super-Heavyweight, Fourth Place Current Job: Personal trainer Keith Williams was born and raised in South Central Los Angeles. His mother was a drug addict and his father was not even a part of his life. In fact, according to Keith, from the age of 13 on he raised himself on the mean streets of Compton one of most dangerous inner city/inner suburban areas in the U.S. As far back as Big Keith can remember, he constantly told his friends, Im not gonna wind up as a statistic. He was right; sports saved him! Keith was a two-time all-American in football and a three-time state track champion in the 110 high hurdles and 300 IM hurdles at Escondido High School. However, in 1992, while still in high school, a drunk driver smashed into Keiths car and shattered several of his vertebrae and broke his jaw. The doctors said hed never walk again, but Williams refused to accept that fate. After two years of intense rehab, Williams was back to playing football and running track at St. Cloud State University in Minnesota. While he was no longer able to jump the hurdles, he concentrated on sprinting and in 1996, the unknown Williams won the 60-meter dash (6.56) at the USA Indoor Track and Field Championships in Atlanta, Georgia outsprinting the likes of Carl Lewis, Dennis Mitchell, John Drummond and Donavan Powell. Nike endorsement contracts followed shortly thereafter and Williams found himself as an alternate on the 1996 U.S. Olympic Team (4x100 meter relay). Following the Atlanta Olympics, Williams www.musculardevelopment.com December 2008
360 MD
www.fantamag.com
Prison Bodies
When Robert Dixon Jr. of the California Medical Facility in Vacaville, CA came to prison 25 years ago at the age of 21, he had no idea what would become of his life while serving out a life sentence. According to Dixon, I felt determined to overcome the agony of my failure by recreating myself. One morning in 1985, while lying on his rack, he heard loud clanging noises coming from outside. When he looked up, he saw the other inmates lifting weights outside in the iron pile. He was hooked! For the next
Reminders:
My Personal Training Certification Course, S.M.A.R.T., is now available online at
362 MD
www.fantamag.com
www.musculardevelopment.com
AskTheDoc
Are there any pharmaceutical treatments for muscle injuries on the horizon? There certainly are. Research at the University of Pittsburgh has been looking at muscle injuries from a multifaceted approach. We understand the process of muscle injury at a complex level. Let me explain a little. When a muscle is injured either by strain (most common), contusion, laceration or ischemia, it undergoes distinct phases of healing. First, the damaged muscle degenerates. As the injured muscle fibers are torn, they begin to degenerate. This happens in concert with the inflammatory process. Inflammatory cells infiltrate the injured area and begin clearing the damaged myofibers while releasing many growth factors and cytokines that activate the next phase, regeneration. The growth factors released during the inflammatory phase, such as IGF-1 and TGFb-1, stimulate resting precursor cells for muscle growth and scar formation, respectively. During this process, there is a fine balance between scar tissue formation from fibroblasts and formation of new myofibers from myoblasts. Myostatin is a TGFb-1-like protein that when present, encourages the formation of scar tissue while inhibiting myoblast proliferation and differentiation into new myofibers. All muscle injuries, if severe enough, will result in the final phase of fibrosis or scar formation. When scar forms in muscle, it deforms the shape of the muscle belly, reduces its strength, and increases the risk of re-injury. Thus, it is beneficial to limit scar tissue formation.
By Victor Prisk, MD
The typical treatment of muscle injuries involves the use of physical modalities such as ice, heat, ultrasound, e-stim, compression and early motion/physical therapy. Pharmacological treatments for muscle injury include controlling the inflammation with non-steroidal anti-inflammatory drugs and other agents to limit pain. However, many studies have detailed the benefits of the inflammatory process in promoting muscle regeneration and lessening recovery time and re-injury rates. Again, the inflammatory process is critical in bringing essential growth factors, cytokines, and prostanoids to the area of injury.
If we shouldnt limit the inflammatory process for the sake of growth factors, how do we improve healing? There are a few other approaches. First, we can stimulate regeneration through increases in myoblast proliferation and differentiation. This can be done through enhancing the inflammatory process or adding growth factors. Our lab has shown that using a cyclo-oxygenase-2 (COX-2) inhibitor, which limits inflammation, reduces myoblast proliferation and increases TGFb-1 for the formation of scar. On the flipside, the addition of prostanoids such as prostaglandin F2a can stimulate muscle protein synthesis and growth. Second, we can inhibit the formation of scar tissue. Finally, we can break down scar tissue that has already formed. Multiple studies at the University of Pittsburgh Growth and Development laboratory have been performed to look at agents that can stimulate the regenerative process. Although many growth factors can stimulate myoblast growth and differentiation, IGF-1 is particularly well-suited at this task. IGF-1 therapy may be a great solution to muscle injury if administered early in the process, because it encourages the proliferation of myoblasts. However, as the healing process progresses, fibroblasts begin to accumulate and IGF-1 may stimulate these scar-forming cells as well. There are many agents being evaluated for improvement in muscle healing that have the ability to inhibit muscle fibrosis and thus shift the balance toward myofiber regeneration. Groundbreaking studies in our lab have shown that TGFb-1 is a major contributor to the formation of scar tissue in skeletal muscle. Other labs are also suggesting that myostatin, a TGF super-family protein, contributes to the formation of muscle fibrosis. There are a number of inhibitors of TGFb-1 that have been evaluated in our laboratory. First of all, decorin, a leucine-rich proteoglycan, is an inhibitor of TGFb-1 and myostatin. Its injection into damaged muscle increases myofiber regeneration and reduces scar formation. Secondly, suramin, an anti-parasitic drug, inhibits TGFb-1 and myostatin, while causing a significant increase in muscle regeneration. Of note, there are very few studies showing any improvement in recovery of strength. Another agent that can significantly improve muscle healing is an angiotensin (AII) receptor blocker. These medications are typically prescribed for the treatment of hypertension (high blood pressure). Studies have shown that angiotensin receptor blockade has the ability to limit the production of TGFb-1 in many different organ systems. Our research has shown that the AII receptor blocker, losartan or Cozaar, has the ability to limit skeletal muscle fibrosis and improve regeneration in a dose-dependant manner. This is, of course, with the risk of lowering blood pressure. There are other ways in which one can stimulate muscle repair but have more conflicting studies. Nandrolone, cortisone and physical modalities like ultrasound and e-stim www.musculardevelopment.com December 2008
364 MD
www.fantamag.com
Universe and Figure National Championships. She is now an IFBB professional. She is also a dietitian and would love to help you with your contest prep. She can be contacted at jenleatoth@aol.com.
366 MD
www.fantamag.com
he gym is like a Broadway show. Characters are everywhere. Thats certainly one thing that has not changed in all my years of training. Its a place filled with people from every walk of life. Old and young, athletes, juiceheads, hot babes, fat chicks, the insane, the inane, the idiots, the preachers and the gurus. Add to them the butchers, bakers, bankers, construction workers, cops, candlestick makers and everything in between all cohabit the gym. While the characters are surprisingly no different to me than they were some 30 years ago, the atmosphere is a far departure from the old days. Back then, people would interact. Youd develop some great friendships while learning enormous tolerance for the inequities of others. The gym was a palpable palette. It was part of your life and the people there would color your existence. In my younger days, Gregg Valentino and I were kind of joined at the hip. He was a cross between a best friend, a crazy older brother, a training mentor and Uncle Fester on steroids. Back then wed train our asses off up in Yorktown Heights, New York. It was a great place to lift. While the equipment was OK, it was the characters who made the experience complete. Ive written about them in the past and their memories are as alive to me today as they were decades ago. Each day brought something new. It was like living some kind of hilarious soap opera that you just couldnt predict what would go down nextall the while, you couldnt get
their broken highway. Of course every once in awhile, if you werent oblivious to it all, someone would actually wiggle through and make it to the big time. I remember I used to th train at a gym on 17 Street in New York City call Johnny Lats. I remember this guy named Vin who used to train there regularly. Id usually see him hitting it around the same time as me. A local bouncer, Vin was a tall kid with a good build, but not huge. He always used to tell me he wanted arms like mine and seemed friendly enough. So, if we were hitting the same thing on a given day, we hooked up for a few lifts. The guy was a self-described starving actor, very modest and almost down on himself half the time. I used to try and encourage him, but after awhile, I took to not asking him how things were going in his quest for stardom, because it seemed to depress him. So we stuck to training and other small talk. If I were more oblivious to things, I never would have come to know that the guy ended up in Hollywood under the name Vin Diesel. But for better or worse, while the characters remain, the times change, thus making the characters more difficult to appreciate. These days some things are radically different. For one, Im different. I have a family to support and something called a day job. Unthinkable in the old paradigm! I dont live to train anymore. Now bodybuilding training was and is such an intricate part of who and what I am that it has become an integrated part of my hard-wiring. Im a busy
368 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
ExtremeMuscle Enhancement
physician but I still need that 1 hour a day, five days a week to call my own. After that, I can deal with all the bullshit life throws. But every once in a while, I try and step back and take stock of the changes. Is it just me who changed? Things are different now. People are generally self-absorbed. We are in our own world, a world intentionally not easily accessible to others. We go into the gym, do our thing and leave. The best example I can think of to illustrate my point is that almost everyone in the gym wears headphones and rocks to the beat of his own private rhythms. I cant deny doing it myself. I have to admit that having my headphones in creates a kind of barrier to others so I can do what I have to do and get in and out without being interrupted. Its as though it emanates a silent visual signal to all around that, while I might meet their eyes with a congenial smile, engaging in any words is strictly prohibited. The barrier is significant, because pushing it any further and mouthing a question with the intention of me removing my headphones to engage would be seemingly reserved for only the most obnoxious. We all know that this move can usually be quickly rebuffed, even while politely smiling by only partially removing the headphones. In other words, the closer your headphones remain to your ears, the stronger the signal is to the protagonist that you just want to be left alone and dont want any role in his or her play. Of course the harshest push back occurs when the polite smile is replaced by a look of impatient annoyance coupled with only removing a single side of your headphones while keeping it inches from reinsertion. When I think about it, I cant help but wonder what is wrong with me and everyone around me? Why is the gym scene so different? Whats with all of this pushing of others away? The answer is that these are selfish times, when people can craft their own introverted universe through the click of a mouse on their search engine. They can friend you on Facebook, or not. We can delve deep into a particular subject of personal entertainment at the exclusion of others. From pottery to pornography, take your pick and avoid all else. Cable and satellite TV has literally hundreds of channels. Dont like something? Skip it. Hate the commercials? Use TIVO. The point here is that we have evolved into a culture of people who have little tolerance for others and virtually no patience. As such, it doesnt lend itself to proper social interaction in which you get to take in all the good, bad, and ugly. I tried an experiment the other day. For the first time in a few years I trained without my headset. I have to admit that it was weird at first. Looking around, everyone was in their own world listening to their tunes. I took notice of the cacophony of overhead music selected by the high-school girl manning the desk. I smiled knowing that this shit just wouldnt go over in the old days. The fact is that if you played that kind of bubblegum crap back then and didnt change it to something you could lift heavy to, some gorilla would rip a speaker out of the ceiling in protest. But then again, what was the difference now anyway? No one but she was listening to it. As I looked around there must have been 30 people in the gym. With half of those people zoning on cardio and the other half lifting weights, it struck me that not a single conversation was going on. Then it hit me. It was as if all of us were part of some kind of matrix and I was momentarily playing the part of Neo in stepping out of it to experience the true reality. Its a pity to say, but it sucked. Neo, Im not. So I put my headphones back on and quickly dove my ass back into the training matrix. Dr. Colkers book, Extreme Muscle Enhancement: Bodybuildings Most Powerful Techniques is available by
370 MD
www.fantamag.com
www.musculardevelopment.com
Busted! LegalQ&A
By Rick Collins, JD
compliance with Californias Compassionate Use Act. In effect, the DEA properly seized and destroyed the cannabis plants of California residents who used doctor-recommended marijuana for serious medical conditions. Raich largely put the legal issue to rest until just this August, when a federal judge in San Jose issued a first-of-itskind Constitutional ruling denying a Bush Administration request to dismiss a lawsuit by Santa Cruz city and county officials and the Wo/Mens Alliance for Medical Marijuana, which was raided by federal agents in 2002.The plaintiffs allege that the Feds have pursued a policy of threatening and utilizing arrests, forfeitures, criminal prosecutions and other punitive means, all with the purpose of rendering Californias medical marijuana laws impossible to implement and with the intent of coercing California and its political subdivisions to enact legisth lation recriminalizing medical marijuana. Under the 10 Amendment, Congress may not simply commandeer the legislative process of the States by directly compelling them to enact and enforce a federal regulatory program.The court held that if a concerted effort by the Feds to subvert and sabotage state medical marijuana laws could be proven, it could estabth lish a violation of the 10 Amendment. Well have to see how this new ruling plays out in the courts. Meanwhile, as the Presidential election nears, political activists are pointing out that an Obama Administration would likely curtail DEA raids on medical cannabis (even though VP candidate Joe Biden was the prime architect of the War on Steroids) while a McCain Administration would almost surely continue the current policy. For now, medical marijuana remains a violation of federal law. And although recent research shows that 42 percent of Americans (including many politicians) have tried smoking marijuana, making it an enormously more popular illegal drug than anabolic steroids, the government nonetheless regards it as among the most serious of drug threats.
Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer that members of the bodybuilding community and nutritional supplement industry turn to when they need legal help or representation. [ Rick Collins, 2008. All rights reserved. For informational purposes only, not to be construed as legal or medical advice.]
372 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
VICTOR MARTINEZ
376 MD
www.fantamag.com
DID I DO THAT?
When I was a teenager, I ate 2 pounds of potatoes with tons of salt. Why did I do such a stupid thing? One day I had a bunch of salt and woke up all puffy. I figured it wasnt a bad thing since it made me look bigger, so like most youngsters will do, I went overboard, thinking it would turn me into a hulking beast overnight. I was so tired from all the sodium and fluid, I actually passed out. And no, it didnt bring me closer to the Mr. Olympia title.
KNOW-IT-ALLS
One of the worst pitfalls of bodybuilding is thinking you know everything. Nobody knows it all. Nobody! Theres always something new to learn, no matter what level youre at. Its what keeps the sport progressing. If our base of knowledge stopped in the 50s or 60s, wed never have gone past Steve Reeves. Look where we are today. Every champion of each successive era has made improvements over his predecessors. We never thought you could get better than Arnold, until Lee Haney came along. And you couldnt get any bigger than Haney, right? Wrong. Dorian proved it was possible to take it further. And just when it looked like we hit the ceiling with Dorian, Ronnie came and blew the damn roof off. The champions of yesterday were great, but they wouldnt be able to stand on the regional level today. You have to stay hungry for knowledge to keep moving forward. If you dont because you think you know it all, youre just gonna get left behind. December 2008
SEEING IS BELIEVING
Visualization is a simple tool Ive used to great effect since the beginning of my career (I got the idea from an article I read years ago). In the beginning, I saw, in my mind, what I wanted to look like. At first the image lacked detail, kind of fuzzy and undefined, like the picture you get on an old TV (the kind where you change channels by turning the knob). But the more I kept working at it, the clearer it got. Suddenly, it was like watching a flat plasma screen. I could literally see each muscle in high def. The peak on the biceps, the teardrops over the knees, the traps flowing into the deltoidsthese images were ingrained in my brain. I used it while training, seeing the muscles growing with each rep. I even set aside time outside the gym specifically for this purpose. I visualized exactly what I would look like, down to the finest detail. It was
the last thing I saw before going to bed at night. And I knew it was possible because it was I, not somebody else, like the big guy at the local gym. This was Victor Martinez after busting his ass in the gym, eating all the right food, and getting plenty of rest to grow. It gave me something concrete to shoot for. Today, I cant even imagine training if I didnt see myself onstage at the next show. Use it!
2009 ARNOLD
I start my official assault on the Arnold in October. The knee is feeling better every day. The strength is coming back and Im getting full flexion on it. The pumps are returning, too (is there anything sweeter than a skin-splitting pump?). I feel absolutely no apprehension during training. At this point, with all the work Ive been doing on it, Im more worried about the good knee, LOL. Its gonna feel good to get back in it! MD 377
www.musculardevelopment.com
www.fantamag.com
KAI GREENE
The Predator
Should I squat all the way down or just go to parallel? Some say yes and others say never go past parallel. Im totally confused. Since you have some of the best legs in the sport right now, I want to know what you recommend. Theres only one way to squat: down in the bucket! If my coach ever caught me doing anything less than a full squat, Id never hear the end of it. If you want full development, you have to use a full range of motion. Luckily, Ive been doing full squats since I can remember. It took me endless hours of practice to get it right, but the results were well worth the effort. The only time that would not apply is if youre nursing an injury. In the case of that unfortunate event, seek proper medical attention and advice. Otherwise, take it all the way down!
By Kai Greene
friends can advise against overdoing it, but when its your body at stake, its hard to know where to draw the line. Today, with the initial week under my belt, I dont have to obsess on it. Im no longer asking, Is that too much? My confidence is backIm back!
380 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
www.fantamag.com
Kevin Levrone: Very underrated as he had great sweep and fullness, plus great calves. Jay Cutler: I first saw him at the Teen Nationals in 99 (Branch Warren won that show). Id never seen a teen or full-grown man much less, with legs so out of this world. They were unbelievably thick, flared out, and cross-striated. In fact, there was a time when all he had were legs. Dorian Yates: Legs had an odd shape to them but his calves were unreal. Rich Gaspari: Didnt have crazy hamstrings, but his quads were separated from the knees all the way up to his hips like nobodys business. And who can forget the following leg monsters: Paul DeMayo Jean Pierre Fux Bertil Fox Phill Hill Paul Dillett Matt Mendenhall Tom Prince Victor Richards Tim Belfort John Sherman JJ Marsh Frank Hillebrand
WHEELS OF STEE
As a kid on leg day, I thought of these champions to help motivate me to reach my goals. Tom Platz: A true pioneer; up until that time, legs like that simply didnt exist. He opened up a whole new world of possibilities. Shawn Ray: I recall an ESPN American Muscle clip where hes walking on a lake tossing pebbles in the water. It was a revelation for three reasons. 1. From the side, his quads were going in one direction and his hamstrings in the other. I didnt know it was possible for a leg to have such dimensions. 2. I could identify with Shawn because he was shorter (unlike Arnold at over 6 feet). 3. It was OK for a man to wear spandex.
382 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
www.fantamag.com
MASSwithCLASS
ALREADY BACK
Got the cast off yesterday and boy, do I feel good. Only three weeks and almost no atrophy! I firmly believe that training the right side of the body had a big hand in that. Itll be another three weeks before I can train the triceps, so Ill keep doing what Ive been doing.
Chest Pec Deck Delts Front and Side Raises Back Dumbbell Rows One-Arm Lat Pulls One-Arm Hammer Strength Biceps Dumbbell Curls Dumbbell Preachers Triceps Cable Extensions Dumbbell Extensions Legs Leg Extensions Smith Squats Leg Presses Lying Leg Curls Seated Leg Curls Calves Standing Calf Raises Seated Calf Raises
By Branch Warren
Everything was one-handed of course with the exception of my left biceps and shoulders, which saw very light action and nowhere near heavy. Ive already started rehabbing the arm with passive motion for about 1 1/2 hours every day. The pain isnt bad at all compared with my previous injury. I should be tearing it up by the end of October. Believe it or not, Ive been on my diet the whole time. Since I cant be as active, its important to eat clean. I still have guest appearances I want to do later in the year, so no blowing up like a balloon.
www.fantamag.com
www.musculardevelopment.com
December 2008
I read your leg workout online and it seems that you do high reps. Is that better for legs? I want to know because my legs arent exactly standouts, so I was wondering if I should do the same. Ive done both high and low reps for legs from day one. Thats just the way it was at Metroflex. It worked so I never questioned it. Part of that was a sadistic contest Id have with my training partners. We went hog wild on legs because that took the most guts. We did endless reps, crazy shit like over 50-100. The goal was to see who would quit first. There was plenty of puking in the parking lot during and after the session. After one of those crazy workouts, Id be sore for an entire week. Apart from such insanity, legs respond well to high reps because theyre used to a greater workload than just about any other muscle on your body. Theyre the strongest muscles we have, for both power and endurance, so it makes sense to train them heavy and with high reps to exhaust all the fibers. All the greatest legs in bodybuilding have done their fair share of heavy weight, low-rep and high-rep training (this seems to be true in other sports too, if youve ever seen cyclers or speed skaters). Sucks about the injury. I know youll come back better. I saw the video interview on MD online and you said you were gonna train one side of your body. Wouldnt that lead to an imbalance? Im thinking it would be better to lay off completely. Good luck on a speedy recovery! It would over a prolonged period of time, but for shorter periods its actually beneficial. By keeping the nervous system charged, you indirectly stimulate the inactive side of your body. Plus, Im not going heavy. Its just enough to keep the blood flowing. You wont add size but it will at least keep the atrophy to a minimum, which is the main goal. Besides, psychologically, I just couldnt bear it. I need to be in there doing something!
December 2008
www.musculardevelopment.com
www.fantamag.com
MD 389
THICK OR THIN
Give me New York-style pizza any day of the week. Lots of sauce and cheese. You cant go wrong with double cheese, mushroom, pepperoni, beef and olives.
NO MAN IS AN ISLAND
One pitfall Id like to see young athletes avoid is becoming too selfabsorbed. On the surface, bodybuilding is a selfish sport. Its all about my training, my eating, and my recuperation. But in reality, nobody can do it all by themselves. It takes the support of others to make it. Becoming selfabsorbed to the point where it hurts your relationships is counterproductive to real success. Theres more to all this than just you and bodybuilding. Its the people in your life that matter. Thank you to all the people who sent me their prayers and good thoughts. I got hundreds of e-mails wishing me a speedy return. Positive energy like that makes a big difference when youre facing a tough situation. The support I receive on a daily basis gives me the strength to face any obstacle. If it werent for the fans I wouldnt have a career. Hell, we wouldnt have a sport! A big, heaping serving of gratitude to MuscleTech for being in my corner to support me through this. I can say with all honesty that theyre one of the best companies Ive ever been with. T Be on the lookout for the Ghast Clothing ad, CHECK OU t.com which should be out by the time you read this. usculardevelopmen m E COMPLET
! FOR COVERAGE CONTEST
390 MD
www.musculardevelopment.com
December 2008
www.fantamag.com
LEE PRIEST
Confirmed!
Biceps Injury Update
As I write this in early September, my biceps is doing OK. I really should clarify something. Its not my biceps that was hurt; its actually the tendon that holds the biceps up near the front delt that tendon snapped. Theres a little pain now and then, but Im working around it as best I can. Surgery was presented to me as an option right away. But if I get the operation, they will have to put a screw through a bone to reattach it, then I would have to have that arm in a sling for two months while the whole thing heals up. The rehab with a physical therapist following the surgery would take about
By Lee Priest
three months, I was told. If I did all that, there is absolutely no way I would be able to compete again until the late spring shows in May. Ive been away from the stage long enough already, so waiting a few more months to compete is ridiculous. I need to compete in the early spring shows, so no surgery for me at this time. Its an option I might consider again once I have done a couple contests, but until then I am holding off on it. I am already doing some light back and biceps training again and slowly adding weight, week by week. Im feeling it out and being very careful not to overdo anything.
McCain Or Obama?
Who would I vote for if I was still in the USA and had become a citizen (never did)? Neither! All these politicians are so full of shit. They have all these great speeches and commercials and promise this and that. They will cut taxes, fix the economy, fix health care, education, Social Security, blah blah fucking blah. Once they get into office its a different story. Lets not even talk about the money wasted on campaigning. They could all get on talk shows and news shows for free to spread their message. But they waste tens of millions of dollars on TV ads, rallies, dinners, etc. They hold fundraisers to get more money to keep campaigning. And what do a lot of the ads do? They just bash the other guy and try to make him look like a terrible person. Meanwhile, the money spent on all these campaigns could easily accomplish many of the promises these bastards make about education and health care that they never keep! Why not tell the truth? Why not just be who you really are instead of creating this godlike image of yourself as a savior for America? They all have massive
teams of speechwriters and public relations people. If these candidates cant just be themselves and talk from the heart, why should you even listen to a carefully crafted word they say? America needs someone who really speaks for them, not some rich upper-class tool who is out of touch with the real country out there beyond his mansion walls. I still laugh when I think about Bush telling us it was OK to fly again after 9/11. Yeah, easy for you to say. You fly on Air Force One and have the best security mankind can offer. Politics is just fucked up in general. Whatever happened to We the People? In the old days, when people were fed up with the way things were going, they would stand together and there would be a revolution. Now people simply complain and dont do a damn thing. What if everyone decided to stop buying gas? Do you think they would still be able to charge four bucks a gallon for it then? You dont like high taxes? What if everyone stopped paying taxes? They couldnt go after the whole country. Like they said in the movie V for Vendetta the people should not fear the government. The government should fear the people.
394 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
December 2008
www.musculardevelopment.com
MD 395
www.fantamag.com
LEE PRIESTConfirmed!
My Comeback Sorry Yankees, But This Ones For Oz!
A lot of people want me to make the Arnold Classic my big comeback show. I agree that it would be nice. Its a show I have always enjoyed being part of, and its just as big as the Mr. Olympia as far as a lot of people in the industry are concerned. But I am definitely doing the Australian Grand Prix, which is just a week later. For me to make the long trip over to Ohio and then come back here to Australia would suck. Being on a plane for that long is miserable, and almost everybody ends up holding water and being exhausted. Right now the plan is to start here in Australia and then travel from then on. As I have also said before, I have had a very loyal following in Australia for many years and they havent seen much of me. Making this show my comeback is also my way of saying thanks for standing by me all this time.
My Vow Of Chastity!
For those of you who read that column a couple of months ago about my sexcapades and think I must live the life of a porn star, prepare to be disappointed. I havent even been on one date since I moved back here in late June. After my last girlfriend Cammie, I havent even felt like dating. Yeah, but you must be hooking up, right? you ask. Nope. Having sex just to have sex isnt fun for me. Maybe when I was younger it was. Shit, listen to me, I sound like an old man and I just turned 36 in July! Dont get me wrong. I still look around and I might flirt with women here and there, but I cant be bothered to get into all
thatsex and relationships and all the crap that comes along with it, at least not right now. Ive had plenty of opportunities and I still find women very enticing (sorry for any of my gay fans who were starting to get their hopes up, as I am still playing for the same team as always). Im still getting settled in here and trying to focus on getting my career back to where it was a couple years ago when I was a top-level man in the IFBB. When I feel like dating again, I will let you all know especially if you happen to be a beautiful woman in my area! For now, the Priest remains chaste and pure.
396 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
LEE PRIESTConfirmed!
STUPID QUESTION of the Month!
Is it true that having sex makes you weaker, at least temporarily? Athletes in boxing and football were told to abstain before big fights or games. Should bodybuilders abstain from having sex before training, or before a contest? No, thats such a bunch of shit. I bet the guy who thought that gem up was some loser who couldnt get laid and was trying to keep jocks from having sex. I can personally say that I have had sex just before working out many times and I felt fine. I was just as strong as always. Remember that your mind is the most powerful factor in anything you do. So if you have it in your head that having sex makes you weak, I guarantee you will have a shitty workout after getting down and dirty. That being said, sometimes after sex you do just want to relax and lie there. Theres that old clich about women wanting to cuddle and talk right after climaxing while guys just want to roll over and go to sleep, which is based in biological fact. Ejaculating does have a muscle-relaxant effect on men. I find that if I get up and have a quick shower before heading to the gym, I get my energy and alertness right back and Im ready to train. I think the best time to have sex would be right before competing. You would be all pumped and vascular, and you wouldnt be nervous because shooting that big load just took all your stress away. I have thought about working it so that I could fuck right before going onstage, but theres usually no practical way to do it at a contest with all the people running about and shouting out names and orders. Finally, I think its only fair to say that I could see one real benefit of abstaining from sex. It would definitely increase your aggression, which would come in handy for anyone who has a tough time generating proper intensity during workouts. If youve ever been to a nightclub when it closes, nobody is as hostile and aggressive as all the single young guys, horny and sexually frustrated because they failed to hook up. Those are the assholes starting fights in the parking lot. At least this is what I have heard. I have never been into the nightclub scene, even though I have had friends who were. Not having sex could possibly offer an advantage if you need to be angrier (again, not meI dont need to be enraged to train hard), but having sex will not detract from your workouts.
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!
398 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
TELLING IT LIKE IT IS
ShawnRay
By Shawn Ray
400 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
402 MD
www.fantamag.com
www.musculardevelopment.com
404 MD
www.fantamag.com
www.musculardevelopment.com
BRANDEN RAY
By Branden Ray
406 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
Wheres Lockett?
As I read the message boards online, I always see one common question, Wheres Michael Lockett? Ill answer that question for the curious. Michael Lockett spent a little time in Jamaica with his extended family and is now back in the States, hungry to get back on the stage. In fact, he will be moving to DC soon to tear up the gym with BSA and me. Now, is he natural? He is an extremely gifted athlete (he was a boxer before bodybuilding), and is extremely devoted to his religion. Every conversation that I have with Mike, I remind him that the only reason why people hate is because 1) they cant fathom how any individual can achieve what they work so hard for so effortlessly and 2) because of that, some develop a little jealousy. Hes actually oblivious to whats on the boards and thats a good thing. So often I see malicious Internet attacks on my fellow bodybuilders. Everyone is entitled to his opinion, and we do subject ourselves to both positive and negative criticism the moment we walk onstage. However, the pride that one feels within when you reach the goal of completing a diet, the knowledge gained with every win or loss, and the camaraderie and respect won by your fellow competitors backstage far outweigh any negative thing said on the Internet. I was taught at a young age that the happiness within is the happiness that counts the most in the end. December 2008
I can see Dexter Jackson sitting right beside Jim Manion. This is it. I waited a whole year for this. I walked up the three steps to the stage and all of a sudden my number falls offand rolls to the back of the stage. I try to play it cool but in my mind I was like: WTF? I glanced from the corner of my eyes and can see Flex Wheeler and Shawn Rays eyes following my number thats rolling away. Doh! I tried to play it cool and snatched it up like Jeter starting a 6-4-3 double play and put it on as fast as I could. I ended up poking myself several times. By the time I finished mandatories, blood was dripping from my waist and down my leg. Ill never forget that moment because when I put my leg back for my rear double biceps, it felt like someone threw a dart at my assnot good.
www.musculardevelopment.com
www.fantamag.com
whether I should get my strength to a 300-pound bench press, 400-pound squat and 500-pound deadlift on a powerlifting-type of routine before I train like a bodybuilder. Out of curiosity, at what age did you achieve those numbers and was it on a bodybuilding routine or did you train more like a powerlifter when you were younger? I would not say that I trained like a powerlifter when I was starting out, although getting stronger was definitely something I was constantly trying to accomplish. I dont think that when you train for pure strength and do super heavy weights for just a couple reps, you can gain much mass, only strength. Another thing to consider about having to hit those numbers you mentioned is that most people are much stronger on one or two of those three powerlifts than they are the other. So maybe you can bench press 300 right now, but it takes you three more years to get a 400-pound squat and a 500-pound deadliftor, what if you are just really bad at one, like the deadlift, and it takes you 10 years to be able to pull 500? That whole time, you cant train like a bodybuilder yet! Its just silly if you stop and think about it. I would get on a good, basic bodybuilding routine where you just pick a different exercise for each muscle group, such as the flat barbell bench press or incline dumbbell press for chest, and do 4 sets of 8 reps. Do the same thing with smaller muscle groups like the biceps, but only do 3 sets. I would train each muscle group every four to six days like this for about a year before starting to make your routines more complicated. As long as you use all basic movements (no machines or cables yet) and rotate them around, this type of routine will work very well. Also, make certain you take at least two full rest days off from weights a week. For your training to pay off with muscle gain, you also must eat plenty of good calories. At your size, I think you should aim for about 3,000 calories a day with around 225 grams of protein, 300 grams of carbs and 40 grams of healthy fats. I bet you will grow very well if you follow this advice. www.musculardevelopment.com December 2008
410 MD
www.fantamag.com
Am I Giant-Set Junkie?
There is some wrong information going around that I train all the time in giant-set style like Milos Sarcev has a lot of top pros do at his gym in Fullerton, California. The truth is that I only did this for two weeks right before the 2007 Mr. Olympia. It was definitely something different for my muscles and I think it gave me a nice little kick in that short time. But I would NEVER train like this all the time. I couldnt build size using all giant sets, so I do my own workout, which is pretty much all heavy straight sets. Here is an example of what I did with Milos for back: Lat pulldowns to the neck Lat pulldowns to the chest Chin-ups Narrow-grip lat pulldowns Seated cable rows Pulldowns behind the back December 2008 www.musculardevelopment.com
I would do this circuit four times, getting about 10-12 reps on each set. No breaks in between the exercises. After a very short rest and drinking a shake, I would do this giant set: Deadlifts Barbell rows One-arm dumbbell rows T-bar rows (free-standing) T-bar rows (the one with the pad on your chest) Hammer Strength puldowns Reverse-grip barbell rows This was also done four times. I can tell you that I got amazing pumps, but the weights I was using were not very heavy at all, especially by the time I was doing the circuit for the third or fourth time. You can try this type of workout every once in a while for something new, but its not what I would recommend to anybody whose main goal is adding muscle mass. MD 411
www.fantamag.com
OUT CHECK
Got a question for Dennis? E-mail it to him at editor@musculardevelopment.com and you could see it answered right here in MD!
412 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
By Erik Fankhouser
ZMA 1x/day: One 30 minutes before bed Storm 2x/day: One preworkout; one post-workout Shock Therapy 1x/day: One preworkout Animal Pump 1x/day: One preworkout Animal Nitro 2x/day: Pre/post-workout Intra-Aid 1x/day: During workout Torrent 1x/day: Post-workout My man, I have been watching you train like a total freak for some time now. I always get motivated when I see some of your training videos online. What are you doing for those crazy legs you walk around on?
414 MD
www.fantamag.com
reps are faster on the positive part of the lift using some of the fast muscle fibers. Still slow on the negative. The first exercise I call centuries; this is a great exercise. This exercise is very easy, but needs some explaining. On the plate-loaded leg press machine, start out with one 45-pound plate on each side; do 10 reps, put one more plate on each side and do 20 reps, three plates on each side for 30 reps,
four plates on each side for 40 reps, five plates on each side for 50 reps, etc. all the way up to 10 plates each side for 100 reps. This is the goal, but I dont know anyone who has done it yet. Remember, only 60 seconds with rest between sets. I have seen a few people get up to 70, but not 80 yet. Here is the workout: Centuries Leg Press: As far as you can go! Leg Extensions: 12, 15, 15, 12 Step-Ups (with dumbbells): 10, 12, 12, 10 Leg Curls: 12, 15, 15, 12 Glute-Ham Machine, 3 to failure Seated Calf Raises: 4 sets of failure; around 50 each I am going to give it to you straight. I am having a killer off-season. My weight is up around 270 right
now and I will be inching closer to that 300-pound mark. I am leaving no stone unturned this year. I dont know my future or what this sport has in mind for me, but I am in it for the long haul. My rookie season as a IFBB pro was a great one. I placed in the top 15 out of 55 pros at the Europa, and best of all won the fan favorite and best wheels awards. Not too many rookies can say at their first show that they won the fan fave award. I also got to write for this great magazine and be sponsored by the best supplement company ever: Universal Nutrition/Animal. I also promoted my first show; that was a big success. At that show, we doubled the athletes and it was a record for that show also. I am looking forward to promoting more shows and making the sport better for the athletes. I
December 2008
www.musculardevelopment.com
MD 415
www.fantamag.com
also wanted to congratulate my boy, Flex Lewis, and Shina Lewis on getting hitched. Heather and I were both in the wedding and we could not have asked for two better friends. Also, my little man is not so little now; he just turned 4 and is getting huge. He wakes up and does 10 push-ups and then does 10 sit-ups before he goes to bed each night. I just wanted to thank all my friends and family for following me this past year; it was a blast and hope we have many more. Thanks to my mom and dad, Dee and Rick Fankhouser, for sticking with me and passing the word of Team
Fankhouser to all of your students at your schools. Also, thanks to Heathers family for keeping her head on straight when I was dieting for my show. Thanks to Big Al Delatore for talking shit to me at the gym to keep me motivated. I mean it, Al; thanksyoure the man. Thanks to my wife and son for bringing me back into the real world when my head starts to go crazy. Also thanks to Universal Nutrition/Animal and all the forum members; lets keep the ABCs rolling strong. The next time I step onstage, I will shock people and the potential will not be potential it will be reality. December 2008
416 MD
www.fantamag.com
www.musculardevelopment.com
EVAN CENTOPANI
By Evan Centopani
NATIONAL HERO
When is the best time to eat before training (1 hour, 2 hours)? An hour before is perfect. I get to the gym around noon, eat 70 grams of protein from chicken, a cup and a half of white rice, and 2 tablespoons of olive oil. Before that, Ive already had a shake. This has been working fine for years. Ideally, you want at least one meal before training. I dont recommend training on an empty stomach (unless all youre doing is cardio). If you overtrain, will this stop your gains and prevent you from being your best? I do about 32 sets for shoulders because they dont seem to be growing as well as other body parts. If somethings not growing, youre either overtraining or undertraining. Delts are an easy body part to overdo. Theyre not a large muscle group and you cant help but hit them indirectly whenever you train chest and back; 32 sets sounds excessive, so odds are that youre overtraining30 sets would take me quite awhile to recover from. We all have different recuperative capacities, but that kind of volume puts a great deal of strain on your nervous system, too. If youre in the gym for 2 hours, your body has to send out transmitters to tell your muscles to contract that whole time. Thats a lot of transmitting. The rest of your body will suffer as well. Nowhere else is the adage less is more more applicable than bodybuilding. Train with intensity. Annihilate them which doesnt take 30 sets and then let them rest and grow. First, I recommend taking a week off to let your nervous system recuperate. Sometimes when I skip arms or delts for a week, they look bigger and fuller. Thats a clear case that theyve been overtrained.
PHOTOGRAPHY BY PER BERNAL
NATIONALS
The competition is hardly ever who you think its gonna be. Theres always the possibility of an unknown blasting the favorites, but at this point you have to see whos been in it and whos been generating noise at the other shows.
418 MD
www.fantamag.com
EVERYBODYS A CRITIC
Doing the color commentary with Erik Fankhouser for the North American was a blast. Erik is one cool-ass dude. Thank you to his wife for sitting between us and handling the typing duties. I like doing the play-by-play, but at the same time, its also tough, as Im friends with a lot of the competitors. At the Masters Nationals, the guy who won his class was breaking my balls because I said the runner-up had more potential than him. It was all in fun but I can see where it could get a little touchy. Thats the thing with our sport. I dont see how you can put yourself out there any more than bodybuilders do. The only thing separating us from a crowd of thousands is a thin layer of oil, Pro Tan and skimpy posing trunks. Talk about letting it all hang out! Me, I only get irritated if the criticism is overly negative. At that point, its obvious that the critic doesnt give a shit about you. They only want someone to bash and that day you happened to walk out the door with a target painted on your back.
Luckily, I havent experienced too much of that not that I know of. But as a professional athlete who makes a living on my appearance, Im subject to it like anybody else. I have no problem being picked apart. If you can handle the praise, you sure as hell can handle the criticism. Thats the nature of bodybuilding. Most times its stuff that Im already thinking of. I have a pretty good feel for what I need to do. If I need a critique, Ill seek out the judges opinions. After all, theyre the ones assessing my physique. Ill ask Steve Weinberger, Jim Manion or Dave; people I trust. It does me no good to take the advice of someone looking to blow smoke up my ass or some guy with a personal vendetta against me. Theres also a flipside to this coin: anytime you ask someones opinion, you may feel obligated to take it. Decline and you run the risk of offending that person. If you value his or her opinion and plan on following it, go ahead. If you just wanna hear what you wanna hear, dont even bother going down that road.
Super-Heavies
Steven Frazier and Ed Nunn are heavy favorites. Theyre both big boys with size, conditioning and symmetry. Stephens made phenomenal improvements. If he does his homework, he could be tough to beat. Sean Allan will be up there too. Hes as big as a freaking triple-decker, with the advantage of good symmetry. If he brings his Atlantic States and Jr. Nationals conditioning, anything could happen. Trey [Brewer] has the potential to be a phenom. No one knows what hes been up to, but given his genetic gifts, he has a chance to make dramatic improvements since his last showing. It should be an exciting class.
Heavies
Michael Liberatore has looked great every show this year. He has the potential to take a giant stride forward. I dont know if he needs to improve anything at the moment other than adding a little more overall size. Crazy conditioning! Id like to see him get that pro card. Mark Alvisi looked great at the USAs. He just needs a little bit more size. Lee Banks should be in contention, too.
Light-Heavies
Ive heard a lot of talk about Darrell Terrell vs. Chulsey Graham. Chulsey has great arms but his back width is lacking. Darrells more complete, but Chulsey is a big light-heavy. December 2008 www.musculardevelopment.com MD 419
www.fantamag.com
420 MD
www.fantamag.com
ThePROCreator
By Hany Rambod
FST-7:
Preloaded and Reloaded!
One of your clients goes to my gym and I saw him training legs the other day. I always pay attention to whatever hes doing to see what I can pick up and use for myself. Ive seen him using the FST system for a while now and -7 normally he does the 7 sets at the end of a body part. This time, he did his 7s on leg extensions at the very beginning of the workout. I think I recall you mentioning this variation on the FST sys-7 tem before, but I dont understand the rationale for doing 7s in the beginning. What gives? What you saw was one of two variations my clients have been using as specialization routines for stubborn body parts. I call these the FST-7 Preloaded and FST-7 Reloaded concepts. What you witnessed was the FST-7 Preloaded version, which has a bit of the pre-exhaust element to it. In the case of the workout you watched, the athlete would begin with 7 sets of leg extensions for roughly 10-12 reps each, with only 30-45 seconds rest in between each set. What this does is prime the pump for the heavier sets to follow. The next two exercises are front squats and leg presses, each done in a high-intensity style. After sufficient warm-ups, 2 work sets of 8-12 reps, as heavy as possible, are performed. Normally, the quads would not receive any significant pump from sets such as these. Many bodybuilders would feel the more powerful glutes and hip flexor muscles working instead. But the initial 7 sets on leg extensions served to pump up the quadriceps and pre-stretch the fascia, so that the heavy sets of front squats and leg presses would deliver a far more significant pump than usual. Then, to really make sure that the quads are hammered into new growth, we finish with a final set of 7s on hack squats. This technique is fairly new, but so far the results are very encouraging. Another advanced version is the FST-7 Reloaded concept. In this variation, two heavy exercises are performed for straight sets, and the workout ends with two series of 7s done back-to-back. In the example of quads, an athlete may start with two or three exercises such as leg extensions, squats, and perhaps walking lunges; then finish with leg presses and hack squats for their 7s. Both of the methods discussed above would be ideal for a person who needs to improve the fullness and sweep of his or her quadriceps, yet is unable to squat heavy due to preexisting problems with the lower back or knees. Another common muscle group the Reloaded version is used on is the upper chest. I might have a client do heavy sets with incline dumbbell presses, incline dumbbell flyes, and the flat Hammer Strength bench press machine and finish with both the pec deck and cable flyes done for 7 sets each. Again, I must emphasize that these are advanced techniques and both make a deep impact on the bodys ability to recover. You must not attempt to use them for every single body part at the same time or I guarantee you that youll overtrain. I also want to add that even when used sparingly as I suggest, special attention must be paid to optimizing recovery with proper rest, nutrition, and supplementation. If you fail to respect your bodys recovery needs, this or any other type of training system will not deliver the results you want. You and several other nutritionists have recommended eating tilapia fish as a low-fat, lowcalorie source of protein when dieting to lose fat. In the November issue of MD, I read that tilapia is high in concentrations of arachidonic acid, which a recent study said caused inflammation linked to heart disease, blood vessel damage and cell aging. I have a few pounds of tilapia in my freezer right now. Should I toss it in the garbage? I wouldnt be so hasty if I were you. Realize that this is simply one study, and the odds are that another study
422 MD
www.fantamag.com
TheProCreator
could come along soon saying something completely different. Another aspect of this study that makes me a little skeptical is that there is no indication as to what amounts of arachidonic acid might be considered dangerous. It might turn out that you would need to eat several pounds of tilapia every day for months to be at any risk. Arachidonic acid is the main ingredient of at least two top-selling supplements I know of, and the inflammation described is actually the catalyst for muscle growth that bodybuilders see when using them. Keep in mind that many studies have also linked the consumption of beef to a wide assortment of health problems such as heart disease and several types of cancer. Yet beef continues to be a valuable part of many bodybuilders diets, particularly in the offseason when muscle growth is the goal. Its likely that many of the negative consequences of eating beef can be counteracted by a healthy lifestyle that includes regular exercise and a diet high in fiber and antioxidants. As I have said here many times, I dont believe in absolutes such as you should never eat beef, or you should never eat tilapia. Anything taken to extremes can be dangerous. That being said, I doubt that eating tilapia a few times a week is going to put a hard-training bodybuilder who eats a healthy diet in serious jeopardy. Keep watching the studies. If anything conclusive proving that tilapia was indeed so harmful, chances are good that it would be banned for sale by the FDA, or at the very least would have to carry some type of warning for consumers. Im following a very low-carb diet and wanted to know if I could still benefit from the FST -7 training system. Would it work for me, or would it be a waste of time? This really all depends on your supplementation. If you are using products that help you stay full and allow you to continue getting good pumps even on a diet very low in carbohydrates, then FST-7 would definitely produce results for you. Examples of such types of supplements include specific amino acids, nitric oxidebased products, and more advanced derivatives of creatine. These tend to be pricier than the old generic monohydrate, but its one of those cases where you get what you pay for. I plan to discuss how to integrate your supplementation program with FST-7 both in terms of maximizing the pump and recovery in a column very soon. Getting back to your original question now. If you cant get a pump due to dietary and/or supplementation issues, you wont stretch the muscle fascia and therefore wont reap the benefits in terms of muscle growth that you would otherwise. However, youll still see good calorie-burning benefits from the fast pace that the sets of seven with minimal rest provide. Whats going on with your website? I tried to check it out in mid-September but all I saw was one of those coming soon type pages. Whats going on? When will your site be up and what will be on it? As I mentioned last month, I have actually had the domain rights to my site for quite some time and had planned on launching it well over a year ago. But as much as I wanted to proceed, I was simply too busy consulting for supplement companies and wrapped up in other projects. Im happy to report that by the time you read this, the sites www.fst7.com and www.hanyrambod.com, which are one and the same, will be live. There will be several major features on the site. First, youll be able to inquire about my services for contest prep, off-season training and seminars. There will also be a section showing my most notable clients of the present and past. There will also be archives with dozens of my past articles and columns. Possibly the most exciting part of my site will be the forums. By simply registering and creating a free user account, youll be part of an online community to share ideas and information about FST-7 and other types of training programs. Users will be able to post their own blogs and create their own profiles and photo galleries. Other forums may focus on gossip, but the forums on www.fst-7.com arent going to be about making fun of people or speculating about whos dating whom. Instead, its going to be about exchanging ideas and information and sharing experiences and results so we can all learn more. Whether youre a young guy trying to get to 180 pounds for the first time or an older veteran lifter looking for ways to train around injuries, its all going to be about helping each other out so everybody wins. Ill be posting on the forums, of course, and you never know who else might stop by. And best of all, access to everything on my site is 100 percent free, including the archives. Hany, I want to start training in the FST style, but I really dont -7 know how to put a good workout routine together. Can you send me some sample workouts for the standard FST system, plus the -7 hybrid variations? This is an example of a typical email I get at least once a day. My new site will have all of these. More importantly, members will keep online training logs and offer feedback and opinions on all the techniques they try. Thats important because real-world applications are often more useful to serve as examples. You may see someone with the same goals as you who has tried several different variations and has rated the effectiveness of each. This could save you some trial and error on your own, even though we are all individuals. Basically, the advantage will be that youll have access to a large amount of different FST-7 programs that many individuals with varying needs and goals will post. This will ensure that youll always have a resource should you ever need ideas or inspiration. And of course, we invite you to participate so that others can also learn and get ideas from you and your experiences as well.
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.
424 MD
www.fantamag.com
CHAD NICHOLLS
426 MD
www.fantamag.com
www.musculardevelopment.com
428 MD
www.fantamag.com
www.musculardevelopment.com
Off-Season Weekday Sample Diet Meal 1: *Protein shake with 90 grams of pure whey isolate *Mix in 1 cup dry oats Meal 2: *10-12 oz. lean steak *4-5 pancakes with syrup Meal 3: *10-12 oz. boneless, skinless chicken breast *12-15 oz. mashed potatoes *1 slice whole-wheat bread Meal 4: *10-12 oz. boneless, skinless turkey breast *10 oz. sweet potato; may add Molly McButter, Splenda, cinnamon Meal 5: *large bowl of spaghetti and meatballs *large dinner salad (any kind of dressing) *2 pieces of bread Meal 6: *protein shake with 90 grams of pure whey isolate *add fruit, peanut butter or low-fat frozen yogurt Or *seven-egg omelet made with vegetables, mushrooms, steak and cheese SNACK BEFORE BED IF NEEDED: *Large bowl of cereal or large bowl of low-fat frozen yogurt or two peanut butter-and-jelly sandwiches
your skin dries out, a good exfoliant (without conditioning moisturizers) will help the body shed the dead, excess skin cells. By following this whether you use ProTan or the airbrush-style tanning you will ensure that your base coat and all ensuing coats will go on evenly and smoothly. After the show knock yourself out! Exfoliate your competition tan away and slather on the moisturizer as heavily as you like! Good luck! Thank you to everyone who continues to send their questions in each month! Ill continue to get to as many as I possibly can, as well as give you updates on all my athletes in the upcoming months. In the next column, Ill address the dates for all of the shows Kim and I promote for the 2009 NPC season, as we have already had many e-mails and calls regarding our show information for next yearso please keep searching the column for updated show schedules and information. Or, you can always go to www.MuscleMayhem.com to find this and more contest info Here is a sample off-season meal plan with the type of good/bad ratio I was speaking of to show you a template of how to utilize this style of off-season dieting: As far as what to shy away frombelow are just a few of the many mistakes I have seen athletes make in their off-seasons. I feel a large mistake that most athletes make is that the off-season is treated more as a rest and recuperation season eating what they want paying more attention to feeding their stomachs and their cravings rather than paying attention to eating to build and eating to fuel the physique. On the flip side, many are inconsistent with their meals and rather than eating on a strict timetable such as in the precontest phase, they skip meals or let too much time go between eating meals. All of these elements work against making solid, muscular gains. Not taking your off-season seriously, in my opinion, is one of the primary mistakes that keeps an athlete from not only making gains year after year, but in turn hinders them from ever hitting their true potential and can hurt their overall placements and standings in the sport. December 2008
need to figure out which skin type you are and that will dictate how long you need to stop. For most, four weeks is a good standard, but some can get away with two or three weeks out, while others may need to stop six weeks out; it all depends on your skin and how it responds to moisturizing. By stopping the moisturizing, your contest tan will go on more evenly and dry better. When the skin is as dry as possible, the tan will adhere to the skin more easily and the first coat (your base coat) will go on very well and set the tone for how the rest of your tan will look. One suggestion I can make to assist with the final weeks prep after going sans moisturizer is to get a good exfoliant. When
430 MD
www.fantamag.com
www.musculardevelopment.com
CHARLES GLASS
THE BODYBUILDING
I recently read an article that talked about how overhead presses are much more effective when you use free weights as opposed to machines and furthermore, that doing your shoulder presses standing rather than seated is far more effective at stimulating growth in the delts. The writer claimed that the act of having to keep the weight balanced and stable forces the shoulders to work much harder. Plus, you cant cheat by leaning back. As a man who has put many a bodybuilder through many a shoulder workout, what do you think? I do think overhead presses can be very productive when done from a standing position, but we need to get one thing straight. Not only is it possible to cheat, but in fact, the overhead press with a barbell was discontinued as a competitive lift in the Olympics in 1972 entirely because all the lifters were cheating by leaning back to an exaggerated degree. Leaning back like this is treacherous. It means that the lower back is put into an extreme arch under a very heavy load, which you should recognize as a surefire way to suffer a devastating injury to that area. But if you do the lift without leaning back, you find that you cant handle anywhere near the amount of weight. Using dumbbells would be a superior choice, since you dont even have to lean back to get your head out of the way and can maintain a vertical posture. The reason I like to have bodybuilders do their presses most often in a seated position with back support is that greater loads are possible, and that builds more mass. For example, you might be able to handle 80-pound dumbbells for 10 reps seated. Standing, I doubt you would be able to use 50s. The disparity increases with a barbell. Most guys who can press 225 to the front sitting down cant manage much more than 135 or 155 pounds standing unless they start leaning back. I always make sure my clients dont lean back and arch while doing presses. If they cant do it on their own, we take a big weight belt and strap them in securely. Youll notice that most Hammer Strength pressing machines for shoulders and chest have seat belts built in for that same purpose. A very slight arch is fine in overhead pressing, but anything beyond that is dangerous and counterproductive. The more you lean back and shift your hips forward, the less your shoulders are activated as your upper chest takes over. I always choose a bench with a set vertical back rather than an adjustable bench that would allow for a slight incline (again, too much upper chest involvement). Try to understand that even though I am advocating seated presses rather than standing and one big reason is for the greater loads you can use, I still dont ever recommend using poor form simply to use a heavier weight. One other way to press that I highly recommend is to use the Hammer Strength behind-neck press, but do it facing into the machine with your hips back a few inches from the back support. This shifts the emphasis squarely on the front and side delts. So when it comes to standing presses, go ahead and do them occasionally with dumbbells, maybe every third or fourth workout. Otherwise, remain seated! www.musculardevelopment.com December 2008
432 MD
www.fantamag.com
434 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
Sensational Silvio
Im always proud of my clients when they work hard, but right now I really got to give it up for Silvio. My man is on a roll and only getting better. I have never seen someone whos able to stay in shape so consistently all year long and still put on muscle. He just did a photo shoot with my white H2 Hummer. The Hummer has 24-inch rims and custom doors that open up and back at a 45-degree angle like a Lamborghini. Im actually thinking about having them redone so they open straight up like the old DeLoreansthats the car that was a time machine in the Back to the Future movies. Anyway, I know I give Silvio props pretty often here, but its only because the guy deserves it.
436 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
www.fantamag.com
hotshoppe
By Angela T. Frizalone
Information for products discussed in Hot Shoppe comes directly from the companies represented and does not imply endorsement by Muscular Development.
Anabolic-Pump!
Gain Muscle & Lose Fat Simultaneously While Eating Carbs!
SPlabs, unquestionably the new leader in unique supplement innovation, has released Anabolic-Pump, what many experts in the know are calling the biggest breakthrough in supplementation history. Anabolic-Pumps proprietary formula literally forces your body to shuttle critical carbohydrates and amino acids directly into your muscle cells, and away from your fat cells, so you experience what was previously impossible from a natural, non-hormonal product: increased lean muscle and decreased body fat! Add in unbelievable strength, endurance and skin-bursting pumps and you have true steroid-like effects. Using Anabolic-Pump is like being hooked up to an IV 24 hours a day delivering an enormous supply of vital amino acids, proteins and carbohydrates directly to your muscle cells, so you can build freaky muscle mass while fat melts off your body like an ice cream cone in the Sahara! USPlabs is currently offering readers of Muscular Development an awesome Buy 3, Get 1 FREE deal plus a free T-shirt to the next 50 people who order straight from their website www.USPLabsDirect.com.
Labrada Nutrition
Introducing The New Strawberries And Cream Lean Body RTD!
abrada Nutrition, the most trusted name in sports nutrition, recently announced the introduction of its new 17-ounce Lean Body Strawberries and Cream flavor Ready-to-Drink Shakes. Lean Body shakes are also available in Chocolate Ice Cream, Vanilla Ice Cream, and Bananas and Cream flavors. Labrada Nutrition CEO and IFBB Pro Bodybuilding Hall of Famer Lee Labrada says, The new Lean Body Strawberries and Cream Shakes give you that authentic, natural strawberry taste, with zero sugar and very low fat. Tastes just like a fresh, cold creamy milkshake you made in a blender with strawberries and ice cream! Lean Body Strawberries and Cream Ready-to-Drink Shakes provide athletes with a quick, all-in-one nutrition solution for building muscle and burning fat. Learn more at www.labrada.com.
CryoTest
The Worlds Most Hardcore Anabolic Testosterone Amplifier
ny hardcore bodybuilder knows the raw, muscle-building power of testosterone. Countless athletes have used its power to dramatically improve performance, break world records and dominate competitors. Without the undeniable advantage of testosterone, dont expect to reach levels of muscularity like the pros. But if youre ready to cross the line into uncharted territory, then you need the explosive power of CryoTest the latest scientific breakthrough formula from Team MuscleTech! This powerful formula is the worlds first testosterone booster that jacks up testosterone and drives it directly into muscle cells! CryoTest is also strategically dosed with a key ingredient shown to jack up training-induced GH levels! By forcing a dramatic surge in testosterone levels, CryoTest transforms your bodys natural environment into one thats 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!
440 MD
www.fantamag.com
NOVATEST
n A Doctor-Controlled Medical Trial, Actives In NOVATEST Raise Free Testosterone 12,149%....above baseline, making it by far the most powerful testosterone formula on the market today. These amazing elevations are made possible through the use of NOVATESTs patent pending, anti-aromatase complex of androst 1,4,6 triene 3,17 dione and 6 bromo androst 1,4 diene 3, 17 dione (alpha and beta isomers). This complex is bio-engineered to elicit fast-acting anti-aromatase activity and slower acting anti-aromatase moiety for prolonged ultra high free-testosterone-elevating effects. Aside from being the most powerful testosterone formula, NOVATEST is also the first-ever testosterone formula to incorporate revolutionary myosin activation. NOVATESTs QuickTek Trans-Mucosal Delivery Tablet improves absorption directly into the bloodstream for rapid and dramatic elevations in Free-Testosterone, while lowering estrogen and activating endocrine pathways required for myosin muscle tissue remodeling. NOVATEST is available exclusively through Bodybuilding.com.
Dramatically Increases Resting Metabolic Rate Turns The Mitochondrial CPT System Into OVERDRIVE Amplifies Cathecolamine Levels To Induce Lipolysis Crushes Hunger Pains And Destroys Appetite Increases The Presence Of Uncoupling Proteins Increases Acute Sense of Well-BeingAt Times Euphoric In Nature! Enhances Mental Focus, Clarity, And Cognition Rapidly Increases Thermogenesis From the FIRST DOSE Effectively Scavenges Free Radicals Taken as directed, you absolutely CANNOT MISS with MITOTROPIN. Try MITOTROPIN today and detonate this incredible neutron bomb of a product on your own physique. From the only company with the firepower to deliver it: Gaspari Nutrition. Visit gasparinutrition.com for more information.
December 2008
www.musculardevelopment.com
MD 441
www.fantamag.com
lastword
By John Romano
462 MD
www.fantamag.com
www.musculardevelopment.com
December 2008
Like MD? Youll love our website For more hardcore, no bullshit, bodybuilding content, Visit www.MuscularDevelopment.com
www.fantamag.com