indd 1 8/26/09 3:29:18 PM













Please display until 11/3/09
Lats So Wide
You Can Glide
With Cover Man
Whitney Reid’s
Workout and Diet
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Weekly Change for
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Move More Metal
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Shoot Ever!
Check Out Page 222
• Arnold’s Power-Density Mass Method
• Get Ripped—Up Your Vitamin D to Melt Off Fat
• Core Power—Bulletproof Your Lower Back
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1 / 153

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2 / 153

www.ironmanmagazine.com \ APRIL 2006 261
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150 DECEMBER 2009 \ www.ironmanmagazine.com
All it takes is a dumbbell set
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This DVD features Greg Plitt, one of the
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• Key Exercises for Big Gains
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4 / 153

Contents_F.indd 22 8/28/09 1:59:27 PM


Use continuous change for bigger gains.
Ron Harris explains why it’s a matter of faith in the
last fateful days before a contest. Cuts will come.
Jerry Brainum shows how sunshine can improve
muscle building, fat burning and immunity.
David Young interviews this up-and-coming
bodybuilder, who has that special, attainable look.
Cory Crow gets the ins and outs of master
bodybuilder Lee Apperson’s perfect-pec program.
From the Bodybuilding.com archive: ISSA-certified
trainer Dustin Parsons gives you the tools to build a
back so wide you can glide.
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5 / 153

Contents_F.indd 23 8/28/09 2:03:18 PM

Whitney Reid
appears on this
month’s cover.
Inset is Karen
McDougal and
Katie Lohmann.
Photos by
Michael Neveux.
Vol. 68, No. 11
John Balik and Randall Strossen, Ph.D., report on a legendary get-together.
A classic column from Mike Mentzer on rep speed and intensity.
Sean Katterle has tips, tricks and training for notching bigger PRs on your
bench and deadlift. You can become a human forklift!
The new IFBB pro shares personal insights and training and nutrition secrets.
Steve Wennerstrom, IFBB Women’s Historian, takes you back in time to 1982,
when women’s bodybuilding began to explode worldwide.
An eye-popping pictorial of two Playboy Playmates, Katie Lohmann and Karen
McDougal, hitting the weights.
Coach Bill Starr concludes his blueprint for bulletproofing your lower back.
Hitting the hypers is not enough.
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6 / 153

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7 / 153

Contents_F.indd 24 8/28/09 2:04:14 PM

Shoulder-and-trap shocker, plus Joe Horrigan
looks at elbow pain and what to do about it.
Coach Charles Poliquin checks out frequency-
specific microcurrent for building strength.
How to fight muscle-eating acid and a new
look at creatine loading.
John Hansen takes a peek at the ketogenic
diet. Does it sacrifice muscle in the pursuit of
fat loss?
Dave Goodin outlines his practices for staying
lean. You can’t be supershredded all year!
Steve Holman analyzes Arnold’s power-density
mass-building tactics.
Eric Broser checks out Anthony Presciano’s site
and reviews the new DVD, “Raising the Bar 3.”
Lonnie Teper’s entertaining overview of the
always amazing USA—plus his Rising Stars.
208 PUMP &
Ruth Silverman clicks on the chicks in the hard-
curves arena!
Jerry Brainum explains the latest research on
IGF-1. Is it the ultimate anabolic?
Bomber Blast: Gravity, Iron, Force, Time, Space.
Plus, Evolution Rx (a book review).
Muscle Beach memories, Natural Anabolics and
fast workouts, big results.
Our December issue begins with our annual muscle-science
roundup—the key studies that you can use to get huge and
ripped. Then we have a blockbuster interview with fitness
goddess Jennifer Nicole Lee; you’ll recognize her from TV,
guaranteed. She’s one smart, fit lady. Also, Jerry Brainum
interviews a top researcher of heat shock proteins and reveals
what you can do to jack up this amazing muscle-building
component. Plus, bodybuilder Todd Jewel guides you to
seam-splitting shoulders so you look bigger, even in clothes—
right before you rip out of them. Find the December IRON
MAN on newsstands the first week of November.
In the next IRON MAN:
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8 / 153

Picture this... you with tight,
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9 / 153

PubLtr_F.indd 26 8/28/09 7:57:01 PM

by John Balik
Vacation Workouts
I’ve done an unusual amount of traveling this summer,
and it’s forced me to adapt my eating, supplementation and
workouts. I made a point of booking hotels that had an ac­
ceptable gym or were close to a commercial gym. The good
thing is that my family shares my enthusiasm for working
out—further motivation to fill our mutual “need.”
John and Justin Balik.

One trip was to New York with my son Justin, and another was to Wash­
ington, D.C., with my daughter Lilli. In New York City, where I attended the
annual Association of Oldetime Barbell and Strongmen awards dinner (see
page 160), Justin and I ended up training at a Crunch gym about four blocks
from where we were staying. It was very well equipped, and he and I had
some great workouts, which trans­
lated into feeling good in general. I
made the arrangements with Crunch
before I left California, which also
felt good—one more variable under
By their nature, New York and its
subways create a lot of walking and
stair climbing—I opted out of leg
work for the week, but Justin’s 19­
year-old body could do both—and
As for eating, New York has unlim­
ited choices and places to eat too much. My strategy on this trip was to use
meal replacements—Muscle Meals—instead of breakfast and lunch. That’s
the best solution for me because if I take away the choice, I save myself from
an overindulgent breakfast. With the meal replacement I not only conserve
the calories for an indulgent dinner, but I can also be more active and not
spend precious daytime hours in restaurants.
New York was typically 12 to 14 hours on the go. My mantra became
“never stuffed, never hungry.” In addition, I always kept walnuts and dried
fruit in a small plastic bag to stave off the hunger pangs before they struck.
With those snacks and the Muscle Meals plus a “regular” dinner, I was able
to eat something five or six times a day. I organized my supplements as I do
at home by filling ziplock bags, usually three per day. Our seven days in New
York netted four workouts and a return to L.A. at my same bodyweight—I
call that a successful trip.
Washington, D.C., was a short four days, and the hotel had an adequate
gym. I still used the Muscle Meals to get me started in the a.m.—I was at the
Washington Monument to photograph the sunrise—but added protein bars
to my “essential equipment” plus my nutrition arsenal. Again, miles and
miles of walking but not the stairs of New York.
Lilli and I had three workouts in the hotel gym—she doing her favorite,
the Life Fitness elliptical plus abs and an upper-body dumbbell-and-pul­
ley workout. All the walking was getting to my chronically injured ankle,
so I just did a weight workout. The ankle is a 30-plus-year-old injury that
flares up every once in a while—all that walking really aggravated it. That’s
another thing to deal with: reality! In the past I’ve denied the reality of pain,
and it’s always made the recovery more extended.
Lilli and Justin were both tremendous motivation for me to get the work­
outs in. Both wonderful trips were enhanced by our training and the
camaraderie of the gym. IM
26 NOVEMBER 2009 \ www.ironmanmagazine.com
Founders 1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Brett R. Miller
Staff Designer: Fernando Carmona
Webmaster: Brad Seng
Sonia Melendez, Mervin Petralba
Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
Teagan Clive, Lorenzo Cornacchia, Daniel
Curtis, Dave Draper, Michael Gündill, Rosemary
Hallum, Ph.D., John Hansen, Ron Harris, Ori
Hofmekler, Rod Labbe, Skip La Cour, Jack
LaLanne, Butch Lebowitz, John Little, Stuart
McRobert, Gene Mozée, Charles Poliquin, Larry
Scott, Jim Shiebler, Roger Schwab, C.S. Sloan,
Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
Randall Strossen, Ph.D., Richard Winett, Ph.D.,
and David Young
Contributing Artists:
Steve Cepello, Larry Eklund, Ron Dunn
Contributing Photographers:
Ron Avidan, Roland Balik, Reg Bradford, Jimmy
Caruso, Bill Dobbins, Jerry Fredrick, Isaac Hinds,
Dave Liberman, J.M. Manion, Merv, Gene
Mozée, Mitsuru Okabe, Ian Sitren, Leo Stern
Marketing Director:
Helen Yu, (805) 385-3500, ext. 313
Accounting: Dolores Waterman,
(805) 385-3500, ext. 324
Advertising Director: Warren Wanderer
(805) 385-3500, ext. 368
(518) 743-1696; FAX: (518) 743-1697
Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
Newsstand Consultant:
Angelo Gandino, (516) 796-9848
1-800-570-4766 or (714) 226-9782
E-mail: subscriptions@ironmanmagazine.com
We reserve the right to reject any advertising at our
discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-
addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
are not responsible for unsolicited material. Writers and
photographers should send for our Guidelines outlining
specifications for submissions. IRON MAN is an open
forum. We also reserve the right to edit any letter or
manuscript as we see fit, and photos submitted have an
implied waiver of copyright. Please consult a physician
before beginning any diet or exercise program. Use the
information published in IRON MAN at your own risk.
IRON MAN Internet Addresses:
Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
Steve Holman, Editor in Chief: ironchief@aol.com
Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
Helen Yu, Marketing: helen@ironmanmagazine.com
Warren Wanderer, Advertising:
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Brad Seng, Webmaster: brad@ironmanmagazine.com
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10 / 153

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TrainToGain_F.indd 34 8/27/09 4:36:33 PM
34 NOVEMBER 2009 \ www.ironmanmagazine.com
Dorian Yates achieved
his mass by striving
to drive up heavier
weights while
minimizing the volume
of his workouts.
¬¬¬|× ¬o o¬|×
s|Ue m¬¬¬e¬s, so...
Recently I attended a seminar hosted
by six-time Mr. Olympia Dorian Yates.
At one point, while discussing train­
ing intensity and the true meaning of
momentary muscular failure, Dorian
mentioned an analogy he’d heard from
Mike Mentzer, which had been passed
on to Mike from Nautilus creator Arthur
Jones: “Suppose you hit failure on a set
of curls, but then some shady character
put a gun to your head or to the head
of your child, and told you to do two
more—you’d somehow get those two
reps, wouldn’t you?
Since I’d heard that story before, I
didn’t really pay much attention. I al­
ways train damn hard anyway—or so
I thought. I’d also arranged to have
Dorian himself put me through a brief
workout immediately after the seminar’s
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12 / 153

He was big. He was pissed. And
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Whatever You Need—Wherever You Train

Until I Crushed His Hand!

13 / 153

TrainToGain_F.indd 35 8/17/09 4:52:28 PM
It’s All In Your Head
conclusion. I chose
biceps, for a couple
reasons. One, I knew it
wouldn’t take long and
Yates was doing me a
favor as it was. Two,
my biceps have never
been very good, despite
my best efforts over the
Dorian had me start on
dumbbell concentration curls,
an exercise I normally don’t
do. He scoffed at the weight
I selected, and after I’d done
a couple of reps, he had me
get a heavier ’bell. I was think­
ing, “This is too much weight.”
I started curling, and it was
heavy as hell.
Normally I would
have racked it
and gone for a
lighter weight—but
it was a special
occasion. I had
one of the greatest bodybuilders of
my generation, a man legendary for
his “Blood and Guts” hardcore train­
ing intensity and work ethic, quietly but
firmly instructing me to do another rep,
and another.
While it wasn’t quite the same as having
a gun to my head, it wasn’t far off—not for
someone like me who would rather puke than
punk out in front of a true icon of the sport I’ve
been part of for more than half my life. I eked out
seven reps somehow with a weight I typically wouldn’t
have even tried to do one rep with.
Next up were EZ-curl-bar curls—and a similar scenario. I
chose a weight that was quickly deemed a warmup by the
still-massive Brit, and again I was asked to do more than
I felt comfortable with—comfortable being the key word
here. For a split second a chorus of doubts and excuses
ran through my brain. You haven’t eaten in a long time, you
didn’t have any preworkout supplements to boost energy
or a pump, you’re even a little dehydrated—and most of all,
that’s too heavy for you to curl.
Even so, once more I went above and beyond what I
was supposed to be able to do. And it wasn’t
because of some wonder supplement and
certainly not because of any drug. I worked
my biceps heavier and harder than I could
remember in eons, and the difference had all
been in motivation.
If you can summon that burning desire, that
do-or-die attitude that you must achieve this one particular
goal with the weight, and do it again and again consistently,
success is guaranteed. I thought I trained pretty hard, but
once I saw what I was truly capable of, I was forced to
rethink my intensity. I have to admit that I had been fooling
myself for a long time. The mind is by far the most powerful
factor in bodybuilding, and I hadn’t been using mine to its
full capacity.
—Ron Harris
Editor’s note: Ron Harris is the author of Real Body­
building, available at www.RonHarrisMuscle.com.
Training With Dorian Yates
= ¬ o ¬ o v | c e
You may think you’re
training hard, but your
mind is usually limiting
your capabilities.
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14 / 153

Visit us at Home-Gym.com or call 800-447-0008
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Shoulder Horn
How would you like a surge in
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been stuck in neutral for a while.
But nine times out of 10 this stall is
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The rotator cuff muscles stabilize
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15 / 153

TrainToGain_F.indd 36 8/27/09 4:35:12 PM

¬¬¬|× ¬o o¬|×
Shoulder and Trap Shocker
Not long ago I read about a variation
on upright rows practiced by James
“Flex” Lewis, one of the stars of the
IFBB’s new 202-and-under division.
Though upright rows in general have
gotten a very bad rep for wrecking rota­
tor cuffs over the years, longtime IRON
MAN readers will know that wide-grip
uprights, particularly when performed
with dumbbells as advocated by Steve
Holman and Jonathan Lawson, can be
an even better movement for capping
off the side delts than lateral raises.
Lewis uses a bar for his variation, but
you could just as easily, or perhaps even
more easily, use a pair of dumbbells.
Each set is made up of 21 reps, but
these aren’t 21s in the sense of partial
movements, as you typically see with
barbell curls. Instead, you do seven reps
with a wide grip, seven with a grip just
inside of shoulder width and seven with
a very close grip. In one set you are nail­
ing your medial deltoid heads, your rear
delts and your traps.
I don’t know about you, but those
are three places I can never have too
much meat! I gave it a try recently and
was very impressed with how effectively
James “Flex”
I was able to stimulate so much muscle
mass in the shoulders and traps in just
one set. Three of those, and I was toast.
I suggest trying it as a finishing move­
ment on shoulder day, or even at the
end of your back routine if your side
delts could use a little extra work.
—Ron Harris
James “Flex” Lewis’s style
of upright rows.
36 NOVEMBER 2009 \ www.ironmanmagazine.com






On June 27 MHP-sponsored power
lifting superstar Joe Mazza gripped the
bar over his chest at the IPA Worlds,
lowered it to his pecs and promptly
pressed a world-record bench press of
685 pounds—in the 165-pound class!
The New Jersey–based strength
phenom set the new record on his
opening attempt at the IPA-sanctioned
event in York, Pennsylvania, pressing
a mind-blowing 4.15 times his body-
weight. There are only a handful of
men in the world who’ve ever benched
four times their weight, and Joe is the
lightest lifter ever to do it. Before that
685 bench, Joe previously owned the
165-pound-class record of 675, set last
October 18.
“I hit 685 on my opener and was
psyched,” Joe
says. “But my
ultimate goal
was to hit 700.
I was unsuc­
cessful at my
two attempts
at 700, but the
last one was
very close!
“I had
some great
training lead­
ing up to the
IPA Worlds,”
he continues, “and my supplementa­
tion played a big part in my strength
increase. For the last year I added the
pre- and postworkout combo of MHP’s
Dark Rage and Dark Matter to my
regular supplement plan of Probolic-SR
and T-Bomb II, and the addition has
been huge. I keep getting stronger, my
bench keeps going up and I have better
training intensity, thanks to Dark Rage.
Its state-of-the-art EPO blood-boosting
technology gives me a great pump. I fin­
ish each session with the Dark Matter’s
unique postexercise muscle-building
nutrition, with its creatine, aminos and
carb matrix blends.
“I’m very happy about setting the
new IPA mark but am in hard training so
that I can go 700-plus in the near future.
That’s my goal at my next meet.”
—Steve Downs
Joe Mazza Hits
World’s Best
Bench Press
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16 / 153

Hammer Curls Crossovers
Cable Rows
You’ve Never Felt Anything Like It!

For example, standard straps just don’t do the
job on pulldowns. The rigid, unyielding grip
become the Achilles heel that limits growth
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17 / 153

TrainToGain_F.indd 40 8/27/09 4:41:44 PM

¬¬¬|× ¬o o¬|× z m¬¬c¬e mcscce
Dieting Without Muscle Loss
Q: I turn 50 next month. I’ve been training for
almost 10 years, but I’ve never competed. I want
to compete in a drug-tested over-50 bodybuild­
ing contest next May. I’ve already entered to make
myself diet and get ready. My main fear is losing
muscle. I’m 5’11” and weigh 230 pounds right now.
My bodyfat is probably about 16 percent. What’s
the best way to go about this from a training and
diet standpoint?
A: In my experience, a drug-free person at your height with
nearly that much bodyfat would really be lucky to weigh 190
to 195 pounds the day of the show—and that is probably
on the high side. Depending on how thick the fat and how
stretched the skin is around your midsection and any other
places that you hold fat, you may need to diet much longer
than you think.
Most of the advice I see tells people to diet for 12 weeks
for a contest. Because you’ve never competed and don’t truly
know what it will take to look great the day of the show, that
common time frame won’t be enough. Start figuring every­
thing out and dieting now, even though the show is some nine
months away.
I would say that you need to start eating primarily chicken—
without skin—egg whites, wild salmon and other coldwater
fish and mostly vegetables for your carbohydrates. You have
at least 30 pounds of fat to shed, and you may end up losing
more muscle than you’d like—unless you’re ready months be­
fore the contest so that you have time for your skin to tighten
up—assuming that it indeed will tighten up. Also adjust your
carbohydrate intake so that you’re eating more as you get
closer to the contest, which should make your muscles fuller.
Finally, you really want to see what’s under that fat before you
go into any contest.
Take your bodyweight down slowly. Reduce your calories
to 225 grams of protein over four or five meals, and eat loads
of steamed vegetables—275 to 350 grams over four to five
meals. Also include a handful of almonds or other nuts that
contain mainly monounsaturated fat. That’s your diet. If you
can’t get enough protein from food, use whey protein with
water, but don’t try anything exotic now. You just need to diet
and let your body and mind get used to it.
The idea is to get rid of as much fat as possible over the
next five months or more. Then see what you have to work
with and train at that bodyweight for a while. At first you might
lose quite a bit of strength, especially on multijoint exercises;
however, if your body is down to 4 percent bodyfat, you can
start training harder and take in more carbohydrates and find
out where you’re burning them optimally. In other words, you
want to be ready months early so that you can experiment.
That way you can actually see that you’re adding muscle while
keeping the fat off. You may get down as low as 185 to be
totally ripped and the skin tight—or the skin may not be tight
until you’ve gone through that second stage and then added
carbs to fill in the muscle. Your weight doesn’t matter—the
only thing that matters is how you look. If you can train hard
and slowly add more carbohydrates, you can get that body-
weight back up without looking as if you haven’t eaten in
Keep using primarily heavy weights on your multijoint
exercises and moderately heavy on isolation exercises. For
Dave Goodin,
age 50.

instance, on the bench press your rep count should stay
between six and 10; for flyes, 10 to 12. If you find yourself
struggling to get five reps on the bench with a weight that
you used for 10, drop down and get six to eight good ones.
When you’re onstage, they don’t ask you, “How much can
you bench, number 38?” So stick with the plan and don’t get
The key is being ready early so that you can experiment
a little with how and when you look best. Don’t do water
depletion, sodium loading, potassium loading or other exotic
last-minute methods—keep it simple. You may want to restrict
water a bit the day before and the day of the show, but that’s
all. The main thing is to bring yourself down slowly and get to
the weight where you can see all your abdominal and lower-
back muscles. Then you have time to keep track of what daily
carbohydrate and fat intakes make you look best.
Bodybuilding competition is an art first and a science sec­
ond. Keep notes for next year’s show—even though what
works this time may not work again. That’s what makes it so
interesting—and a little frustrating—but what a fun challenge!
—Paul Burke
Editor’s note: Contact Paul Burke via e-mail at pbptb@
aol.com. Burke has a master’s degree in integrated
studies from Cambridge College in Cambridge,
Massachusetts. He’s been a champion bodybuilder
and arm wrestler, and he’s considered a leader
in the field of over-40 fitness training. You can
purchase his book, Burke’s Law—a New Fitness
Paradigm for the Mature Male, from Home Gym
Warehouse. Call (800) 447-0008, or visit www
.Home-Gym.com. His “Burke’s Law” training DVD
is also now available.
40 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Free download from imbodybuilding.com
18 / 153

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19 / 153

TrainToGain_F.indd 42 8/17/09 4:55:13 PM
¬¬¬|× ¬o o¬|× z ¬¬¬oo¬|×e¬
How to Strip Bodyfat, Part 3
This month I return to the
subject of how to strip off
bodyfat. The previous two in­
stallments of this series, which
appeared in the August and
September ’09 issues, set the
scene for this third part. We left
off with item 28. To continue:
29) Avoid processed foods.
Processing removes valu­
able nutrients, vitamins and
minerals and replaces them
with rubbish such as sugar,
high-fructose corn syrup and
chemicals. Eating processed
foods can cause your insulin
levels to spike, which triggers
your body to store fat.
30) If you see “high-fruc­
tose corn syrup,” “hydroge­
nated vegetable oil,” “refined
or enriched” or mysterious
chemicals on the label, you’re

burn stored fat.
37) You derive additional health
benefits from focusing on low­
glycemic-index foods. High-gly­
cemic-index carbohydrates—for
example, corn flakes, watermelon,
most white rices, white bread,
extruded cereals and sugar—can
create an insulin rush, which can
block the release of stored fat.
Meals rich in high-glycemic-index
carbs can produce other harmful
effects. To check G.I. ratings, visit
38) Get about 25 percent of
your calories from fats. Good for
that are fish high in essential fatty
acids—herring, mackerel, salmon
and sardines—plus avocados,
olive oil, nuts and seeds and flax­
seed oil. Butter—in moderation—
is vastly different from getting the
same total quantity of fat from fried
looking at a processed food,
and you should avoid it. Be
informed and discerning—read nutrition labels.
31) Don’t enhance your food’s taste with high-calorie
32) It’s essential to eat a nutritious breakfast. It’s the most
important meal of the day because it’s the first one. Low blood
sugar not only hampers memory and concentration but can
also impair physical performance.
33) Skipping breakfast leads to overeating later in the
day by spiking the hormone ghrelin in your body It stimulates
your appetite at a time when your metabolism is already in
a slowed state. Skipping breakfast can reduce your body’s
sensitivity to insulin, the hormone that regulates blood sugar.
34) Make time to have breakfast—a healthful one, of
course. Boiled eggs and a bowl of oatmeal, for example,
would get your day off to a good start, and they don’t take
long to prepare.
35) A protein-rich diet helps you lose bodyfat. Your body
may burn more calories—that is, go into what’s called diet-
induced thermogenesis—than it would if you ate the same
number of calories but with less protein and more carbs. Pro­
tein also improves satiety, the feeling of fullness. High-protein
foods suppress ghrelin release, thereby helping to decrease
appetite. That may improve your ability to maintain a reduced
calorie intake long-term.
36) Even if you follow a protein-rich diet, you still need
healthful carbs and fats. Certain types of carbs may help you
lose fat faster. The glycemic index, or G.I., ranks carbs on a
scale from 0 to 100 based on the extent to which they raise
blood sugar—70 and above means a high G.I., while 55 and
below means a low G.I. The index was developed to identify
which foods were best for people with diabetes, but it has
value for others as well. According to the G.I. theory, focusing
on low-glycemic foods—for example, most fruits, vegetables,
legumes, pasta and whole-grain breads—helps you prevent
rises in blood sugar, control your appetite and delay hunger,
lower your insulin count and improve your body’s ability to
42 NOVEMBER 2009 \ www.ironmanmagazine.com
food, margarine, hydrogenated
oils or refined vegetable oils.
39) For most people, eating often but reducing portion
sizes may be the single most important strategy for fat loss.
It’s best to eat something every two to four hours instead
of eating three large meals per day. Redistribute the same
number of calories (or a reduced number, if you’re eating too
much) over five or six smaller meals.
40) Focus on foods that have fewer calories per bite—that
is, foods with a lower energy density—and start at least some
of your meals with a low-calorie soup or salad, eating main
dishes that are full of vegetables and fruits. Fill yourself up on
lower-calorie foods.
41) The afterburn effect—excess postexercise oxygen
consumption, or EPOC—occurs when an intensive workout
of weights or hard cardio burns calories for a period of time
after your workout in addition to what you’d burn had you not
exercised. It elevates your metabolism into a state above its
normal resting state. To take full advantage of that possibility,
do at least some of your hardest workouts in the morning, an
hour or two after you’ve eaten so that you have the energy to
sustain an intense workout. Your metabolism can stay el­
evated for several hours after the exercise. If you do your hard
cardio at night, for example, your elevated metabolism will
plummet when you go to sleep.
Next time I’ll have another bundle of facts and tips to guide
you further. —Stuart McRobert
Editor’s note: Stuart McRobert’s
first byline in IRON MAN appeared in
1981. He’s the author of the 638-page
opus on bodybuilding Build Muscle, Lose
Fat, Look Great, available from Home
Gym Warehouse (800) 447-0008 or
Free download from imbodybuilding.com
Free download from imbodybuilding.com
20 / 153

It’s the precise scientific combi-
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Insulin is a good thing and high-
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TrainToGain_F.indd 44 8/17/09 4:55:48 PM
¬¬¬|× ¬o o¬|× z s=o¬¬smeo|c|×e
The ulnar nerve
Another Look at Elbow Pain
I have written in the past about elbow problems associ­
ated with weight training. Topics included elbow pain with
triceps training, preacher curl precautions, brachioradialis
strains and general wear and tear. Another common problem
is known as ulnar neuropathy.
The nerves from the neck form a bundle, or plexus, that
travels down the arm and separates into individual nerves.
One of them is called the ulnar nerve. It passes down the
inner upper arm and continues behind the elbow in a very
confined space known as the cubital tunnel. The nerve then
travels down the inner forearm to the little finger and ring fin­
ger. If you hold your hand in front of you with the palm facing
up, the ulnar nerve supplies sensation from the inner elbow
down to the 4th and 5th fingers. Once the sensory portion
of that nerve is inflamed, you can experience numbness or
tingling in the area, known as the ulnar distribution.
Those symptoms are made worse by such ordinary activi­
ties as holding a phone to the ear, washing and drying your
hair and brushing your teeth. What do these simple activi­
ties have in common? The elbow is bent in flexion, which
means the nerve is both stretched across the back of the
elbow and compressed as it is stretched. Other very com­
mon factors make ulnar neuropathy worse. When you sit
in a chair at work or in your car, the armrest can press into
the ulnar nerve on the inner side of your elbow. Leaning on
your bent elbow on a desk while supporting your head can
also compress that nerve. The part of the nerve that supplies
muscle, know as the motor nerve, can be affected either with
the sensory portion of the nerve or by itself while the sensory
component of the nerve remains entirely intact. The muscles
that the ulnar supplies are in the hand.
So what does all of this have to do with arm training?
Everything. Full-range-of-motion biceps and triceps train­
ing also stretches and compresses the ulnar nerve. The top
of a dumbbell curl, preacher curl, spider curl, hammer curl,
triceps pushdown and standing and lying triceps extensions
all compress the ulnar nerve. Even bench presses aggravate
a very inflamed ulnar nerve.
Some trainees have the symptoms for a few weeks.
Others have them for months or even years. If they sound
familiar and haven’t been treated, you should have them
evaluated by a sports chiropractor, orthopedic surgeon,
neurologist or physiatrist. The problem is confirmed by mea­
suring the velocity of the nerve in a test called, appropriately
enough, a nerve conduction velocity. Inflamed nerves don’t
fire faster but more slowly.
With or without diagnostic confirmation, if you have these
symptoms, you must stop contributing to the problem. First
reduce the range of motion of all arm training. You may be
causing a delay of healing and not even know it. During the
healing time, you can first try to curl halfway up and then
back down to the starting point. That applies to all curls. The
stretch and compression of the ulnar nerve will occur during
the top half of the curl. The same applies to triceps push­
downs. From a finish position with your palms facing your
thighs, allow your forearm to raise only up to parallel to the
floor or very slightly higher, and then
push back down to the finish posi­
tion with your elbows fully straight.
If those modifications don’t work
and you still have ulnar neuropathy
symptoms, you’ll need to stop arm
training for at least several weeks
to enable the nerve to heal. When
you resume training, use the modi­
fications described above for a few
weeks so you don’t aggravate the
nerve again.
—Joseph M. Horrigan
Editor’s note: Visit www.Soft
TissueCenter.com for reprints of
Horrigan’s past Sportsmedicine col­
umns that have appeared in IRON
MAN. You can order the books,
Strength, Conditioning and Injury
Prevention for Hockey by Joseph
Horrigan, D.C., and E.J. “Doc”
Kreis, D.A., and the 7-Minute Rota­
tor Cuff Solution by Horrigan and
Jerry Robinson from Home Gym
Warehouse, (800) 447-0008 or at





44 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Free download from imbodybuilding.com
22 / 153

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23 / 153

TrainToGain_F.indd 46 8/17/09 4:56:46 PM
¬¬¬|× ¬o o¬|× z se¬|ocs ¬¬¬|×|×o
Nola Trimble
Age: 32 Weight: 126 Height: 5’6”
Training: Six days a week with
weights; seven days of cardio
Bodybuilding titles: ’04 NPC Miami
Figure Championships, overall; ’07 NPC
Junior USA Figure Championships, 6th
Split: Monday: chest, butt; Tuesday:
quads; Wednesday: delts, calves;
Thursday: back; Friday: hamstrings;
Saturday: arms, calves
Sample routine (quads): leg exten­
sions, 4 x 20; leg presses supersetted
with walking lunges, 4 x 20; reverse
hack squats, 4 x 20; leg presses, 4 x
20; step-ups, 4 x 25
Factoids: Nola, who switched to
bodybuilding for the 2009 season,
served seven years in the U.S. Air Force
as a surgical technician and firefighter.
She received a golf scholarship to Lynn
University in Boca Raton, Florida, where
she graduated with a B.S. in business
administration. She is currently a fed­
eral firefighter and emergency medical
technician at March Air Reserve Base in








46 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Free download from imbodybuilding.com
24 / 153

This 3-plus-hour DVD is a
masters class on what it’s like
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Mitsuru Okabe spent 4 days
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Mr. Olympia. This DVD is shot
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make it happen. You will see
him do 800-pound squats,
75-pound dumbbell curls and
an astounding 2250-pound leg
press—almost every 45-pound
plate in the gym! It’s the stuff
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the sets, reps and the nutrition,
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25 / 153

SmrtTrain_F.indd 50 8/17/09 5:58:24 PM

by Charles Poliquin
Shocking Results and Current Events
Q: What do you think of frequency-specific micro-
current as a training aid?
A: Six years ago I learned how to use frequency-spe­
cific microcurrent to heal a host of injuries. I used it with
great enthusiasm but as an avid learner moved on to other
things. That was a mistake. Through my colleague and
friend Nick Liatsos I returned to using microcurrent for
everything from quieting the adrenals postworkout to re­
covering from jet lag. Nick programmed a unit for me with
a set of frequency protocols for my unique needs.
Oddly enough, I almost immediately saw my strength in­
creasing, heading toward the peak loads I was using when
I was 34. I called Nick to report my observations, and he
said that he was also amazed by the number of iron-game
sportsmen who reported the same thing.
The physiology behind it goes beyond the scope of this
column. Bottom line: It works. If you want to get a unit pro­
grammed for you and your clients, though, you can attend
Nick’s seminar in January 2010. Send e-mail to Janelle@
CharlesPoliquin.com for more details.
By the way, I’m not talking about electrostimulation; I’m
talking about a device that sends microcurrent of two fre­
quencies at a time, one for the tissue and one for the con­
dition. For example, channel A may address fascia while
channel B addresses inflammation. PICP coaches can get a
unit programmed for their needs at any seminar held at the
Poliquin Strength Institute.
Q: Is it true that there’s a correlation between
teeth health and the ability to make gains in the
microcurrent can
speed recovery, help
heal injuries and
increase strength.
50 NOVEMBER 2009 \ www.ironmanmagazine.com
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v v
SmrtTrain_F.indd 52 8/17/09 5:59:09 PM



When you can do
incline curls with a pair
of dumbbells in your
hands that approach
more than 30 percent
of your bodyweight,
you’ve got one power
packed set of guns.
For a 200 pound
bodybuilder that would
be a 60-plus-pounder
in each hand.
sm¬¬¬ ¬¬¬|×|×o
A: The health of your teeth affects strength and muscle
growth. Chiropractors, who practice many of the offshoots
of applied kinesiology, showed that a long time ago.
I’ll give you an example. If you have pockets of inflam­
mation in your gum line and you get them treated with
ozone therapy, your work capacity goes up. That means you
can do more reps and sets without dropping out—you get
stronger and bigger faster. Period.
To find a great practitioner in biological dentistry, you
have to ask around. There are very few good ones, and
many traditional medical practitioners view biological
dentists’ “holistic” orientation as suspect. Practitioners of
biological dentistry get at the root of the problem (no pun
intended) and treat with methods that are far more in line
with how the body is supposed to heal, instead of using
materials such as lead and mercury in fillings, which cre­
ates havoc in your physiology.
Q: What do you consider strong arms? I’m talking
in the top 1 percent in the world.
A: Here are some lifting norms that would indicate
strong arms—the kind of loads that get you a second look.
For elbow flexors:
• Scott reverse curls with
60 percent of bodyweight
for six reps
• Scott supinated close-
grip curls with 73 percent
of bodyweight for six reps
• Incline curls with each
dumbbell at 36 percent
of bodyweight for six reps
For triceps:
• Close-grip bench
presses at 158 percent of
bodyweight for six reps
• Dips at 185 percent of
bodyweight for six reps—
meaning your body-
weight plus 85 percent
tied to it, preferably using
a loaded pin tied to a
climbing belt. By the way,
for a dip to be considered
a dip, you should be able
to pinch a sheet of paper
between your elbow flexors and your forearms in the bot­
tom position. If not, you’re not going low enough.
Q: You’re in your late 40s, as I can see from that
recent photo of you with IFBB pro Hidetada Yamagi­
shi, but you still sport a decent pair of arms. How do
you keep motivated?
A: There’s no reason hard work can’t be fun. One of the
keys to strength-building success is that you should look
forward to your workouts. I travel with my staff at least 20
weeks a year, from Australia to Sweden, and I can assure
you that every workout is a “world championship.”
We bet with each other on everything from reaching
bodyfat percentage by a certain date to incline presses for
reps to squat scores using the Wilks formula—whatever
it takes to fire ourselves up. It helps to train with younger
guys too, as they’re driven and enthusiastic, especially the
students who train in poorly equipped gyms. When they
come to the Poliquin Strength Institute, they’re like kids in
a candy store. That’s another source of motivation.
When I’m in Colorado, I enjoy great workouts at my
house gym with my friend Larry. Betting time again. Yes, I
am a compulsive competitor. That doesn’t make me a bad
52 NOVEMBER 2009 \ www.ironmanmagazine.com
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28 / 153

www.ironmanmagazine.com \ JULY 2006 181
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SmrtTrain_F.indd 54 8/26/09 2:46:16 PM


sm¬¬¬ ¬¬¬|×|×o
A: Fitness is a specific thing. For
example, being fit for ice hock­
ey won’t make you a great
running back in foot­
ball, and vice versa. If
you’re asking which
sport has a high
percentage of
athletes com­
mitted to being
in the best
shape pos­
sible for their
sport, then
ice hockey
wins hands
down. If
you’re talk­
ing about
who has the
most natural
freaks, then
football is king.
The sad thing
is that the hands
of most strength
coaches in the NFL
are tied, and they can’t
apply their knowledge to
the athletes. That’s why the
better strength coaches stay at the
Edmonton Oilers started to win consistently,
so conditioning became popular. Within
a matter of years all teams had a
strength coach.
Rugby is probably the sport
that is catching up the fast­
est in terms of strength
and conditioning. Rugby
coaches finally got the
concept—that players
who are stronger and
fitter improve the qual­
ity of the game. They
are also quite progres­
sive at promoting
recovery between
I would love to see
a fitness test show on
TV where the best play­
ers of every sport would
compete in basic motor
ability tests such as verti­
cal jumps and overhead
throws, etc. Soccer fans
would be in for a real shock
and realize that their idols are
a disgrace to the world of athlet­
ics when it comes to conditioning.
On a scale of 1 to 10, depending on
the events, the results would come in like
person, just a competitive one.
Another way I stay motivated is by simply trying out
other training systems or talking to successful colleagues
and trying their approaches in the gym. If you don’t grow,
you die. That’s true whether you’re talking about a business
or building strength.
Q: In the world of pro sports who are the fittest
college level.
The other problem is that since players don’t have secure
contracts waiting like pro players in the other leagues, NFL
athletes are just considered meat by management. Injured?
So what. Fifty guys are lined up for your job. I could write a
book on the careers that have been tossed away by the lack
of care or management. You’d never see such abuse in the
NHL, for example.
Baseball is the least athletic sport. If you were to go to
the training camp of any Major League Baseball team, it
would be hard to find five bodies on the team that look
somewhat athletic. Most baseball players have the phy­
sique of a small-town circus accountant.
European football, or soccer, as we call it in America, is
about 40 years behind in terms of strength and condition­
ing. Hannah Montana could beat every one of them in a
power index test. Soccer players look like children com­
pared to hockey players and infants compared to the speed
position players in the NFL.
Soccer teams waste fortunes every year on the latest
gadgets but won’t invest in a decent strength coach or buy
the right equipment. They may have 20 vibration plates
but not one matched set of dumbbells; they may buy a
$150,000 cooling suit—that fits only one player at a time,
of course—but they won’t give their players a decent post-
workout shake. If soccer managers were to look at what is
Soccer players are a
disgrace to the world
of athletics when it
comes to conditioning.
done in America in terms
of conditioning, they would
have a serious reality check.
Someday someone will
figure it out, and then it will
become popular. Ice hockey
used to be like that, but the
American football: 10
Ice hockey: 9
Rugby: 7
Basketball: 3
Soccer: 1
Baseball: -2
Editor s note: Charles Poliquin is
recognized as one of the world s most
successful strength coaches, having
coached Olympic medalists in 12 dif
ferent sports, including the U.S. wom­
ens track-and-field team for the 2000
Olympics. He s spent years research­
ing European journals (he s fluent in English, French
and German) and speaking with other coaches and
scientists in his quest to optimize training methods. For
more on his books, seminars and methods, visit www
.CharlesPoliquin.net. Also, see his ad on page 133. IM
54 NOVEMBER 2009 \ www.ironmanmagazine.com
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30 / 153

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Eat1_F.indd 58 8/14/09 2:15:41 PM
Nutrition and Supplementation
e¬¬ ¬o o¬o
Nutrition With a Get-Big Mission
mostly calcium and magnesium, to
buffer excess acid. The loss of calcium
Fight Muscle-Eating Acid
in the buffering process has led to the
While no one would seriously deny
the role of a high-protein diet in build­
ing muscle, there is one often over­
looked drawback—people don’t eat
enough alkaline foods to balance
the acid that comes with taking
in so much protein. Amino acids
containing sulfur, mainly methionine and
cysteine, can convert into sulfuric acid
in the body. Since optimal body func­
tions require a specific pH—that is, the
measure of acidity and alkalinity in the
blood—the body has a number of natu­
ral buffers that deal with a rise in acidity,
including bicarbonate and phosphate.
Still, protein may overwhelm the system
if it’s not balanced by alkaline, or base,
foods, such as fruits and vegetables.
Many bodybuilders avoid fruits and veg­
etables because of their carbohydrate
The body deploys alkaline minerals,
58 NOVEMBER 2009 \ www.ironmanmagazine.com
idea that a high-protein diet makes you
excrete excess calcium. If you don’t
replace the calcium in your diet, low-
calcium symptoms, such as muscle
cramps, may arise. On a long-term
basis, not getting enough calcium—or
losing it as a result of buffering—can
result in osteoporosis.
While many dietitians still warn about
the dangers of calcium loss with high-
protein diets, a higher protein intake has
been shown to increase bone density.
In addition, the loss
of calcium is only
a problem if your
body is also out of
phosphate. Most
natural high-protein
foods are rich in
phosphate, which is
why you don’t often
see bodybuilders’
bones crumbling
during their posing
Potassium is an
alkaline mineral, and
several studies have
shown that taking
supplemental po­
tassium can prevent
the excessive pro­
tein excretion and
calcium loss that
can occur with a
diet high in protein
and acidic foods.
The best natural
sources of potas­
sium are fruits and
vegetables, which
helps explain why
they’re considered
alkaline. A 41-day
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Unfortunately, shoulder injury
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Eat1_F.indd 59 8/18/09 12:17:31 PM
study involved 19 healthy men and
women, aged 54 to 82, who went on
both low- and high-protein diets.
subjects took supplemental potassium
bicarbonate, up to 4,320 milligrams
daily, or a placebo.
The results: Potassium supplements
reduced the nitrogen excretion that
occurs with a diet high in protein and
acids. The potassium also increased
participants’ calcium absorption while
they were on the lower-protein diet.
Potassium reduced urinary ni­
trogen excretion by 50 percent,
which translates into decreased
muscle wasting. The most inter­
esting finding of the study, how­
ever, was that the supplement
increased the count of insulin-
like growth factor 1. IGF-1, which
is synthesized in the liver and locally in
muscle, is a highly anabolic hormone.
Most scientists think that nearly all
of the anabolic effects attributed to
growth hormone come about because
it helps synthesize IGF-1 in the liver. The
nitrogen- and calcium-sparing effects
of potassium in this study are attribut­
able to the increased IGF-1. Most older
people are deficient in both GH and
IGF-1 and may be frail for that reason.
The implication of the study is
that maintaining a favorable
acid-to-alkaline balance in the
elderly—in this case through
high-dose potassium—can have
anabolic effects by upgrading
IGF-1 release.
Another way that a high-acid diet
can promote muscle loss is by increas­
ing the release of cortisol, the primary
catabolic hormone. When cortisol is
on the rise, anabolic hormones usually
recede, which sets you up for signifi­
cant loss of muscle mass. Studies
show that eating more alkaline
foods can offset the rise in cor­
tisol. Because excess cortisol has also
been linked to obesity (particularly in the
trunk area), cardiovascular disease
and depression, ensuring an ad­
equate alkaline reserve can help
protect you against those maladies
too. Also, exercise itself,
particularly high-intensity
weight training, results in a
transient acidosis that is ex­
acerbated by a high protein
intake. Maintaining a favor­
able acid-to-alkaline balance
helps boost blood buffering
capacity and exercise recov­
So what do you do if you just
can’t or won’t increase your intake
of fruits and vegetables? One op­
tion is to supplement with potassi­
um bicarb and ensure an adequate
intake of other alkaline minerals,
such as calcium and magnesium. Or
you could use a high-quality “green
powder” supplement. Researchers
have found these products to be effec­
tive in increasing the alkaline reserve
for those on a high-protein diet.
most of the green supplements are
rather pricey, they’re potent in small
amounts; just one serving a day will do
the job. Increasing your alkaline reserve
will not only prevent muscle and min­
eral losses but also result in notably
increased feelings of well-being, es­
pecially if you’ve been a devotee of an
acid-forming high-protein diet.
—Jerry Brainum
Editor’s note: Have you been
ripped off by using supplements? Want
to know the truth about them? Check
out Natural Anabolics, available at
Ceglia, L., et al. (2008). Potassium
bicarbonate attenuates the urinary
excretion that accompanies an increase
in dietary protein and may promote
calcium absorption. J Clin Endocrin
Metab. 94:645-653.
Berardi, J., et al. (2008). Plant-
based dietary supplement increases
urinary pH. J Int Soc Sports Nutr. 5:20.
www.ironmanmagazine.com \ NOVEMBER 2009 59
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34 / 153

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Eat1_F.indd 60 8/14/09 2:16:21 PM
Creatine: How Long to Load?
Creatine is thought to act as an intramuscular backup to supply the phos­
phate your body needs to regenerate adenosine triphosphate, or ATP, the im­
mediate source of energy for muscle contraction. ATP produces energy when
it gives up a phosphate molecule, becoming adenosine diphosphate, or ADP. If
enough creatine is stored in the muscle, the creatine donates its phosphate to
regenerate ATP. The body synthesizes an average of one gram a day of creatine
from the amino acid precursors glycine, arginine and methionine. You get an­
other gram a day if you eat meat and fish.
Shortly after creatine was introduced to the sports-supplement market, a
series of studies found that the most efficient way to take it involved loading
20 grams a day in four five-gram doses for five days. After that a maintenance
period followed, in which you took three to five grams. It was all designed to fill
muscles with creatine rapidly. Later studies demonstrated that you could also
load muscles simply by taking three grams a day for 30 days; however, more re
cent research shows that you’d need to take five grams a day for the long-term
creatine load to work.
Other studies have found that loading creatine for just two days produces a
significant ergogenic effect. A recent study of women found that while loading
creatine for two days did increase muscle stores, it failed to increase exercise
work capacity. The consensus is that muscle creatine peaks after three to six
days of loading, although other research shows that after two days of loading,
60 to 70 percent of the dose is excreted.
The latest investigation of creatine loading featured 17 healthy young men
randomly assigned to either a creatine or a placebo group. Those in the creatine
group took 20 grams a day in five-gram doses four times a day. Both groups
lifted weights during the study. The five-day creatine regimen led to a 12 percent
increase in anaerobic power, along with an 11 percent increase in one-rep-maxi­
mum back-squat strength. The creatine users also experienced an increase in
lean mass and a 4 percent drop in bodyfat levels. Taking creatine for only two
days didn’t yield those performance gains, although muscle creatine did in­
It appears that you need to load creatine for five days minimum to get maxi­
mum results. Other questions, however, remain unanswered. For example, if
the muscles are loaded with creatine after two to three days, why don’t you see
exercise improvements until after a five-day load? Also, since we know that after
two days of loading creatine you excrete 70 percent of the total dose, what con­
tinues to boost exercise power? My guess is that it’s the increased muscle pro­
tein synthesis, as well as higher levels of creatine-induced IGF-1. Those would
involve reactions that go beyond merely boosting energy stores in muscle.
—Jerry Brainum
Law, Y.L., et al. (2009). Effects of two and five days of creatine loading on
muscular strength and anerobic power in trained athletes. J Strength Cond Res.
× c ¬ ¬ | ¬ | o × × o ¬ e s
• Vinegar-and-oil salad dressing
may improve your
blood pressure.
Rats given vinegar
daily for eight weeks
showed an average
20-point drop in
systolic blood pres­
• Arginine may
aid in fat loss. Research­
ers gave obese mice
diets fortified with
extra L-arginine, and
the rats’ bodyfat
gains decreased by
64 percent.
• Tomatoes and
other red and orange
fruits and vegetables may
help keep bones strong.
Carotenoids like lycopene
appear to safeguard bone
• Broccoli has
been shown to
boost brain power
and reduce cancer
risk, and now it
appears to improve
lung health. New
research suggests
that it may be a
key in reducing
and/or preventing
• Avocados
contain more
ing protein than
any other fruit.
They also have
more heart-
healthy monounsaturated fat, folate
and potassium than any other fruit.
Four ounces total about 190 calories,
mostly from good fat.
—Becky Holman
Food Facts
That can affect your
workouts, weight and wellness





s c = = c e m e × ¬ s c | e × c e
e¬¬ ¬o o¬ow
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Eat2_F.indd 62 8/26/09 2:43:43 PM
e¬¬ ¬o o¬ow
= o w e ¬ = o o o s
Nitric Oxide: A New Source to Pump You Up
Nitric oxide supplements are hot in the bodybuilding sup­
plement world. Most are based on the amino acid arginine,
which is the immediate precursor of nitric oxide synthesis in
the body. How much arginine converts to NO depends on
several factors, including enzyme activity. Another factor is
how much arginine gets absorbed into the body. Taking large
doses of oral arginine increases the activity of an enzyme in
the liver called arginase, which breaks down arginine, thus
blunting it’s uptake into the blood.
Some studies show that you need 18 grams or more for
arginine to be effectively converted into NO. In contrast most
NO supplements contain a modest dose of three to four
grams. The larger doses of arginine require intravenous infu­
sion to bypass the arginase barrier in the liver. Attempting to
swallow 12 grams of arginine or more at a time usually results
in nausea. That’s probably why most NO supplements contain
smaller doses.
Several studies have shown that some bodybuilders
who’ve used NO supplements experience symptoms indicat­
ing excess NO production in the body. One typical side effect
is a drop in blood pressure, since NO widens, or dilates, blood
vessels. Though it may not be welcome, it does show that the
NO supplements are working as advertised. Other studies,
however, show that no oral dose of arginine has any effect
on blood vessels. As researcher Richard Bloomer, Ph.D., has
pointed out, you wouldn’t want a huge sudden release of NO.
Excess amounts are implicated in septic shock—sometimes
called blood poisoning—which has a 50 percent mortality rate.
Keep in mind that NO is a double-edged biochemical sword.
It’s a free radical, which, when combined with hydrogen per­
oxide released during normal metabolism, becomes peroxini­
trate, one of the more potent and damaging free radicals.
NO offers vital benefits besides the well-known expansion
of blood vessels. Studies show that NO generation in the
Squats got your knees in a
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it’s been shown to benefit people
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—Becky Holman
= ¬ | × ¬ e c | e =
Joint Rejuvenator
heart is involved in important cell-signaling reactions. In the
brain NO regulates transmissions across neurons. It’s also
involved in release of hormones, including both testosterone
and growth hormone. Various diseases have a characteristic
NO deficiency—for example diabetes, high blood pressure
and pulmonary hypertension.
The most popular method for
increasing NO is through the use
of Viagra, which lowers blood
pressure. Diabetics, who often
lack NO, don’t respond as
well to Viagra. Nitric oxide
combined with vitamin
B12 is proving effective for
treating dogs that have
cancer. The B12 disguises
the NO, enabling it to pen­
etrate and destroy tumors
through its free-radical
Arginine is not the
only means of boosting
NO synthesis. Another type
of supplement combines
L-carnitine with propionate,
a salt compound, and the
amino acid glycine. Taking
4.5 grams of it daily boosts
NO by an average of 18 per­
cent. Taking antioxidants also
protects against the premature
breakdown of NO in the blood.
Perhaps the most overlooked
method of boosting NO is also the cheapest and most avail­
able—eating vegetables. Why would vegetables boost NO
synthesis? They naturally contain nitrate and nitrites, which
are the end products of NO metabolism. While they’re usu­
ally inert, the body can recycle them into active NO. The
best nitrate-rich foods include lettuce, spinach,
beetroot and pomegranate. Another option is to drink
vegetable juices. Those foods supply a sustained-release
alternative to taking large doses of arginine and may prove
helpful to those who have defects in the enzymes that convert
arginine into NO.
—Jerry Brainum
Butler, A.R.,et al. (2008). Therapeutic uses of inorganic
nitrite and nitrate: From the past to the future. Circulation.
62 NOVEMBER 2009 \ www.ironmanmagazine.com
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38 / 153

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Eat2_F.indd 64 8/21/09 3:10:49 PM
e¬¬ ¬o o¬ow
¬ m | × o ¬ m m o
Protein provides your body with amino acids that are vital
to building muscle tissue. Among the 22 known biologically
active aminos, 14 are considered nonessential—alanine,
glycine, serine, cysteine, tyrosine, aspartic acid, proline, histi­
dine, citruline, arginine, ornithine, glutamic acid, glutamine and
glycine. Nonessential doesn’t mean they aren’t required, just
that the body can produce them.
Eight are considered essential—meaning they can’t be
made by the body and must be obtained via the diet: isoleu­
cine, leucine, lysine, methionine, phenylalanine, threonine,
tryptophan and valine. Each amino has unique attributes.
Grouped together, however, they’re an anabolic force to be
reckoned with; for example, leucine, isoleucine and valine,
which are the branched-chain amino acids. New research
shows that BCAAs regulate alterations within the central
nervous system that can adversely affect your physical perfor­
mance and growth potential.
Revered for their ability to speed recovery and repair of
muscle tissue, BCAAs act as anabolic whistle-blowers. They
signal the body to extract circulating aminos from the blood­
stream at a faster rate, thus feeding cycles of growth and
repair. They can also aid fatigue.
Physical fatigue can be felt and quantified by muscle weak­
ness and soreness—a.k.a. peripheral fatigue. The other as­
pect of fatigue that usually isn’t given any consideration in the
recovery process is central nervous system fatigue. CNS re­
fers to the brain and the spinal cord, which make up the main
processing center for the entire nervous system and control all
of the workings of the body, including muscle contraction.
Current research indicates that during periods of physical
exertion, production and metabolism of the brain chemical 5­
hydroxytryptamine increases, which negatively affects central
nervous system processes, resulting in physiological changes
BCAAs and Delaying CNS Fatigue
such as diminished glycogen
stores and an increase in free
tryptophan and serotonin in the
brain. That causes poor mental
and physical recovery after a
workout. New data show that
BCAAs increase protein synthe­
sis and reduce muscle tissue
breakdown when supplemented
postworkout. they also up-
regulate central-nervous-system
Research conducted by J.
Mark Davis at the University of
South Carolina clearly shows that
BCAAs can improve CNS recov­
ery. Additionally, researchers at
the Karolinska Institute in Sweden
reported that taking BCAAs prior
to exercise reduced concentra­
tions of tryptophan in the blood,
so subjects perceived less exertion and mental fatigue.
BCAAs enhance gluconeogenesis, the actual production
of new glucose. Intense workouts cause the body to release
stored glycogen from the liver and muscles to make new
adenosine triphosphate for fuel. Anaerobic exercises like
resistance training will rapidly deplete stores of ATP. BCAAs
are intimately involved with using nonglucose substances to
stimulate gluconeogenesis, which is critical to improving exer­
cise-induced mental and physical muscle fatigue.
Suggested BCAAs dose: Seven to 12 grams divided into
equal doses before and after workouts.
—George L. Redmon, Ph.D., N.D.
= ¬¬ = ¬c ¬ s
One of the best ways
to reduce bodyfat is to
cut out liquid calories, as
in sodas, fruit juices and
milk shakes—calories
that new research says
do not satiate the body’s
appetite sensors the way
chewing food does.
Simply cutting back
from a full to a half glass of
orange juice in the morning
will reduce your calories by
75 and your carb intake by
20 grams. Having a small,
eight-ounce milk shake with
your burger adds a whopping
300 calories to your meal.
—Becky Holman
Liquid Lard
64 NOVEMBER 2009 \ www.ironmanmagazine.com
Researchers at the University of Michigan fed overweight
rats the equivalent of one cup of blueberries a day, and the
rats stored less belly fat than those that didn’t get the blue­
berries. Scientists believe compounds in the blue pigment
switch on genes related to fat burning.
So when you’re mixing your postworkout shake, throw in
some blueberries for an extra blubber-busting kick.
—Becky Holman
Blueberries Burn Blubber
c ¬ ca c c ca
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Free download from imbodybuilding.com
40 / 153

Visit us at Home-Gym.com or call 800-447-0008
Over 4000 best-selling products online
Breakthrough research in
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time period is known as the
“anabolic window” of growth.
The biggest mistake many
bodybuilders make is eating
a meal of chicken breasts,
baked potato or rice and
vegetables after a workout. This
is an approach doomed to fail
because by the time this meal
digests, the anabolic window
has slammed shut.
The best way to produce this
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41 / 153

Eat2_F.indd 66 8/14/09 5:10:30 PM
e¬¬ ¬o o¬ow
¬ × ¬ a o c | c o ¬ | v e
Still tops for building muscle?
Whey remains the protein of choice for body­
builders. Scientists recently compared the acute
response of mixed muscle protein synthesis to
rapidly (whey hydrolysate and soy) and slowly (micel­
lar casein) digested proteins both at rest and after
resistance exercise.
Yep, soy is considered a “fast”
Three groups of healthy young men performed a
bout of single-leg resistance exercise and then drank
a mixture containing 10 grams of essential amino
acids in whey hydrolysate, micellar casein or soy pro­
tein isolate. Rather than making the three drinks equal
in terms of total protein, the researchers controlled
them for the total of essential amino acids. Interesting.
Mixed muscle protein synthesis at rest was higher
when the subjects got the faster proteins. In fact, with
whey it was about 93 percent greater than with casein
and about 18 percent greater than with soy.
A similar result was observed after exercise; muscle
protein synthesis following whey intake was approxi­
mately 122 percent greater than with casein and 31
percent greater than with soy. Those results confirm
another study that looked at protein supplementation
over a 10-week training period. Scientists compared
the effects of hydrolyzed whey isolate and casein on
strength, body composition and plasma glutamine
during a 10-week supervised resistance-training
In a double-blind protocol, 13 male recre­
ational bodybuilders supplemented their normal diet
with either whey isolate or casein at a dosage of 1.5
grams per kilogram of bodyweight. The whey group
gained more lean body mass than the casein group
and lost more fat. The whey group also achieved significantly
greater improvement in strength than the casein group in
each assessment of strength. When the strength changes
were expressed relative to bodyweight, the whey group still
achieved significantly greater improvement in strength than the
casein group.
But here’s the question: Why is there a difference between
soy and whey, which
are both fast, when
the protein doses
had the same es­
sential amino acid
content? Scientists
speculate that
the greater total
amino acid content
(about 7 percent
more) and leucine
content (about 28
percent more) may
explain the greater
muscle protein
synthesis rates with

66 NOVEMBER 2009 \ www.ironmanmagazine.com
So leucine might serve as
the critical trigger for maxi­
mally stimulating protein
synthesis. I say, why not just add more BCAAs and leucine to
soy or casein? Ah, who has time for that?
There you have it. Training data indicate that whey protein
is the more anabolic of the two. As for soy, who gives a hooey
about that protein anyhow?
—Jose Antonio, Ph.D.
Editor’s note: Jose Antonio, Ph.D., is the CEO of the
International Society of Sports Nutrition (www.theissn.org) and
is a sports science consultant to VPX/Redline.
Tang, J.E., et al. (2009). Ingestion of whey hydrolysate,
casein, or soy protein isolate: effects on mixed muscle protein
synthesis at rest and following resistance exercise in young
men. J Appl Physiol. In press.
Cribb, P.J., et al. (2006). The effect of whey isolate and
resistance training on strength, body composition, and plasma
glutamine. Int J Sport Nutr Exerc Metab. 6(5):494-509.
Free download from imbodybuilding.com
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42 / 153

Visit us at Home-Gym.com or call 800-447-0008
Whatever You Need—Wherever You Train

Red Dragon
120 capsules
The biggest bodybuilders know that
the last few grueling reps of a set are
the key growth reps. It’s why they fight
through the pain of muscle burn on
every work set-—so they trigger the
mass-building machinery. But sometimes
it’s not enough; the burn is too fierce.
Fortunately, there’s now a potent new
weapon in this massive firefight to help
you get bigger and stronger faster.
Red Dragon is a new beta-alanine
supplement that packs your muscles
with carnosine—up to 60 percent more.
Muscle biopsies show that the largest
bodybuilders have significantly more
carnosine in their fast-twitch muscle
fibers than sedentary individuals for good
reason: Carnosine buffers the burn to give
muscles more “grow power” on every set.
The bigger and stronger a muscle gets,
the more carnosine it needs to perform
at higher intensity levels. You must keep
your muscles loaded with carnosine to
grow larger and stronger. It all boils down
to intensity and the ability to buffer waste
products—hydrogen ions and lactic
acid—so the muscle doesn’t shut down
before growth activation.
Straight carnosine supplements degrade
too rapidly to reach the muscles; however,
more than 20 new studies document that
beta-alanine is converted to carnosine
very efficiently. All it takes is 1 1/2 grams
twice a day, and you’ll see new size in
your muscles and feel the difference in
the gym—you can double or triple your
growth-rep numbers! Imagine how fast
your size and strength will increase when
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Note: Red Dragon™ is the first pure
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cells with carnosine.

Beta-Alanine Gives Your Muscles More Grow Power


43 / 153

Eat2_F.indd 68 8/21/09 3:11:29 PM
e¬¬ ¬o o¬ow
= o w e ¬ = o o o s
Nitric Oxide: A New Source to Pump You Up
Nitric oxide supplements are hot in the bodybuilding sup­
plement world. Most are based on the amino acid arginine,
which is the immediate precursor of nitric oxide synthesis in
the body. How much arginine converts to NO depends on
several factors, including enzyme activity. Another factor is
how much arginine gets absorbed into the body. Taking large
doses of oral arginine increases the activity of an enzyme in
the liver called arginase, which breaks down arginine, thus
blunting it’s uptake into the blood.
Some studies show that you need 18 grams or more for
arginine to be effectively converted into NO. In contrast most
NO supplements contain a modest dose of three to four
grams. The larger doses of arginine require intravenous infu­
sion to bypass the arginase barrier in the liver. Attempting to
swallow 12 grams of arginine or more at a time usually results
in nausea. That’s probably why most NO supplements contain
smaller doses.
Several studies have shown that some bodybuilders
who’ve used NO supplements experience symptoms indicat­
ing excess NO production in the body. One typical side effect
is a drop in blood pressure, since NO widens, or dilates, blood
vessels. Though it may not be welcome, it does show that the
NO supplements are working as advertised. Other studies,
however, show that no oral dose of arginine has any effect
on blood vessels. As researcher Richard Bloomer, Ph.D., has
pointed out, you wouldn’t want a huge sudden release of NO.
Excess amounts are implicated in septic shock—sometimes
called blood poisoning—which has a 50 percent mortality rate.
Keep in mind that NO is a double-edged biochemical sword.
It’s a free radical, which, when combined with hydrogen per­
oxide released during normal metabolism, becomes peroxini­
trate, one of the more potent and damaging free radicals.
NO offers vital benefits besides the well-known expansion
of blood vessels. Studies show that NO generation in the
Squats got your knees in a
knot? Joint wear and tear can
cause pain that detracts from
workouts and sometimes makes
training impossible. If you’re
having aches and pains, you
may want to try the antioxidant
pycnogenol. It’s an extract from
French maritime pine bark, and
it’s been shown to benefit people
suffering from osteoarthritis,
particularly in the knees.
—Becky Holman
= ¬ | × ¬ e c | e =
Joint Rejuvenator
heart is involved in important cell-signaling reactions. In the
brain NO regulates transmissions across neurons. It’s also
involved in release of hormones, including both testosterone
and growth hormone. Various diseases have a characteristic
NO deficiency—for example diabetes, high blood pressure
and pulmonary hypertension.
The most popular method for
increasing NO is through the use
of Viagra, which lowers blood
pressure. Diabetics, who often
lack NO, don’t respond as
well to Viagra. Nitric oxide
combined with vitamin
B12 is proving effective for
treating dogs that have
cancer. The B12 disguises
the NO, enabling it to pen­
etrate and destroy tumors
through its free-radical
Arginine is not the
only means of boosting
NO synthesis. Another type
of supplement combines
L-carnitine with propionate,
a salt compound, and the
amino acid glycine. Taking
4.5 grams of it daily boosts
NO by an average of 18 per­
cent. Taking antioxidants also
protects against the premature
breakdown of NO in the blood.
Perhaps the most overlooked
method of boosting NO is also the cheapest and most avail­
able—eating vegetables. Why would vegetables boost NO
synthesis? They naturally contain nitrate and nitrites, which
are the end products of NO metabolism. While they’re usu­
ally inert, the body can recycle them into active NO. The
best nitrate-rich foods include lettuce, spinach,
beetroot and pomegranate. Another option is to drink
vegetable juices. Those foods supply a sustained-release
alternative to taking large doses of arginine and may prove
helpful to those who have defects in the enzymes that convert
arginine into NO.
—Jerry Brainum
Butler, A.R.,et al. (2008). Therapeutic uses of inorganic
nitrite and nitrate: From the past to the future. Circulation.
68 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Free download from imbodybuilding.com
44 / 153



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TEG121_1102_F.indd 70 8/26/09 12:49:43 PM
70 NOVEMBER 2009 \ www.ironmanmagazine.com
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TEG121_1102_F.indd 71 8/26/09 12:52:03 PM
Train, Eat,
Muscle-Training Program 121
From the IRON MAN
Training & Research Center
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
You probably notice that a lot of the bigger bodybuilders, like
Ronnie Coleman or Jay Cutler, don’t have a set training program.
Sure, they have their favorite exercises that they almost always
do, but they frequently throw in new ones, change the order
and/or insert or delete intensity techniques.
We used to think that’s because of their advanced level and
their honed training instincts; however, we’re starting to believe
that changing something, even something minor—like adding a
couple of rest/pause reps for a bodypart, then doing a drop set
at the next workout—is a key to stimulating more growth.
Sure, if you get stronger, you’re changing something and
triggering new adaptations, but after your first year or so of
training, strength surges happen a lot less frequently. The
bottom line is that something has to change to force your body



www.ironmanmagazine.com \ NOVEMBER 2009 71
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48 / 153

TEG121_1102_F.indd 72 8/26/09 12:52:44 PM
Workout 1: Chest, Calves, Abs
Workout 2: Back, Forearms
Workout 3: Quads, Hamstrings, Lower Back
Workout 4: Delts, Triceps, Biceps

Muscle-Training Program 121
to adapt and grow—or, as we’re fond Vince “Iron Guru” Gironda used sions. That tells us it may be benefi­
of rapping, one small change can to say that the body adapts to any cial to switch up a little something
trigger bigger gains. given workout in about three ses­ at almost every workout.
incline presses (X Reps) 4 x 10,8, 6, 15
High cable flyes 1 x 10
High cable flyes (drop) 1 x 10(6)
Wide-grip dips (X Reps) 3 x 10, 7, 15
Cable crossovers 2 x 8-10
Dumbbell bench presses 2 x 8-10
Leg press calf raises (X Reps) 2 x 12-15
Standing calf raises 3 x 12-20
Machine donkey calf raises 3 x 9-12
Hack machine calf raises (X Reps) 3 x 7-10
Standing calf raises (freehand) 1 x 40
Hanging kneeups 1 x 15
Incline kneeups (10x10 style) 4 x 10
Ab Bench crunches (X Reps) 1 x 8-10
Giant set
Ab Bench crunches (X Reps) 1 x 9-12
Full-range twisting crunches 1 x 9-12
Crunches (freehand) 1 x 9-12
End-of-bench kneeups (X Reps) 1 x 9-12
Pulldowns (X Reps) 3 x 10, 8, 6
Parallel-grip chins (X Reps) 2 x 15, 12
Dumbbell pullovers 1 x 8-10
Undergrip pulldowns 1 x 8-10
Machine pullovers 1 x 8-10
Rope rows 1 x 8-10
Stiff-arm pulldowns 1 x 8-10
Rope rows 1 x 8-10
Machine rows (X Reps) 3 x 10, 8, 6
Behind-the-neck pulldowns (X Reps) 1 x 8-10
Bent-arm bent-over laterals 1 x 8-10
Bent-arm bent-over laterals 1 x 8-10
Wide-grip cable rows (X Reps) 1 x 8-10
Shrugs (X Reps) 2 x 12, 9
Cable upright rows 1 x 8-10
Cable high rows 1 x 8-10
Cable upright rows 1 x 8-10
Alternate dumbbell front raises 1 x 8-10
Dumbbell reverse wrist curls (X Reps) 1 x 12
Forearm Bar reverse wrist curls 1 x 8-10
Forearm rockers 2 x 17
Behind-the-back wrist curls (X Reps) 2 x 12
Forearm Bar reverse wrist curls 2 x 8-10
Leg extensions (warmup) 1 x 18-20
Machine hack squats 3 x 10, 8, 7
Old-style hack squats 2 x 15, 12
Leg extensions (X Reps) 1 x 9-12
Leg extensions 1 x 9-12
Sissy squats (X Reps) 1 x 8-10
Leg extensions (X Reps) 1 x 9-12
Dumbbell walking lunges 1 x 12
Hyperextensions (X Reps) 3 x 10-12
Hyperextensions 2 x 15, 12
Leg curls (X Reps) 1 x 9-12
Wide-stance leg curls (X Reps) 1 x 8-10
Leg curls (drop) 1 x 9(6)
Dumbbell upright rows (X Reps) 3 x 8-10
Lateral raises 2 x 8-10
Smith-machine behind-the-neck presses 2 x 8-10
Incline one-arm lateral raises 1 x 10-12
Leaning one-arm lateral raises 1 x 8-10
One-arm cable lateral raises 1 x 8-10
Leaning one-arm lateral raises 1 x 9-12
Overhead lateral raises 1 x 12-15
Bent-over lateral raises 2 x 10, 15
Dumbbell close-grip
bench presses (X Reps) 3 x 10, 8, 6
Decline extensions (X Reps) 2 x 15, 12
Rope pushouts (drop, X Reps) 1 x 8(6)
Reverse-grip kickbacks 1 x 8-10
Bench dips 1 x 8-10
Kickbacks 1 x 8-10
Elbows-flared pushdowns 1 x 8-10
Preacher curls or undergrip chins 3 x 8-10
Cable curls 2 x 15, 12
Concentration curls (drop) 2 x 9(6)
Incline hammer curls 1 x 8-10
Cable hammer curls 1 x 8-10
Seated calf raises (X Reps) 2 x 15, 12
IRON MAN Training & Research Center Muscle-Training Program 121
Note: To get an up-to-date look at our daily workouts,
visit the X-Training Blog at www.X-Rep.com.
Workout 3: Quads, Hamstrings, Lower Back
Workout 4: Delts, Triceps, Biceps
Workout 2: Back, Forearms
Workout 1: Chest, Calves, Abs
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TEG121_1102_F.indd 74 8/26/09 12:54:18 PM

Muscle-Training Program 121
Change Equals Gains
We first had this epiphany when
we moved from using double-drop
sets to single-drop sets or supersets.
As our ripping-phase workouts
started taking a toll on our calorie-
depleted bodies, we cut back and
switched up some exercises—and
it gave the workouts a completely
new feel.
We actually noticed a bigger
pump with two back-to-back sets
as opposed to three. How could that
be? Shouldn’t the pump be less? You
would think, but the mind may have
something to do with it. Knowing
you have a third set in a row may
have you holding back somewhat
on your first two so that you have
enough left for the third.
Changing exercises can make for
bigger gains as well. For example,
for our first midrange biceps move
we were doing preacher curls.
Steve’s elbow was bothering him, so
he went to undergrip chins. Result:
He got a bigger pump immediately
and new soreness the next day.
Undergrip chins are a multijoint
move for the biceps, so Steve was
moving more weight and generating
more force up front—a good power
Here’s another good example: For
forearms we were doing a tri-set of
forearm rockers—dumbbells down
at the sides of our thighs, curling
hands in and up for flexors and
out and up for extensors—behind­
the-back wrist curls for flexors and
Forearm Bar reverse wrist curls for
extensors. Simply changing the mid­
dle exercise from behind-the-back
wrist curls to regular forearms-on­
bench wrist curls produced a new
lower-arm fullness and vascularity
immediately. We plan to shift back
to the behind-the-back wrist curls
after a couple of workouts.
Another change we like to make
frequently is chins to pulldowns and
vice versa. For example, we often
start with parallel-grip chinups and
pyramid the weight over three sets.
Then we go to pulldowns and do our
density sets—15 and 12 reps, with
a shorter rest between the high-rep
sets. A few workouts later we’ll flip
the exercises, starting with pull-
downs for the power pyramid and
using the chins as our density sets.
Swapping exercises
is a good way to
change for new
gains. For example,
we’ll sometimes do
undergrip chins as our
leadoff biceps exercise
instead of preacher
Speaking of Density
For the uninitiated, density is
training the endurance side of the
key type 2A fibers. It was recently
discovered that the biggest body­
builders have those dual-compo­
nent fibers as the dominant type in
their large muscles. That means you
need both power and density to get
them as big and full as possible—
and your physique as massive as it
can possibly become.
Take Ronnie Coleman: While
Ronnie will pyramid up to 160­
pound dumbbells for his presses
(yes, 160 in each hand!), which is
obviously Power, he’ll follow with
lateral raises on a Nautilus machine
for 20 low-end X-Rep-only reps—
and he supersets that
with 20 reps on Nau­
tilus overhead presses.
That’s 40 back-to-back
reps—major density for a
massive pump!
For power we mentioned that
Coleman pyramids on many exer­
cises. That means he adds weight on
each successive set. When we pyra­
mid, our reps go something like 12
(warmup), 10 (warmup), 10, eight,
six. That gives the 2As a good power
Then for density we’ll lighten
the weight and do two higher-rep
sets—say 15 and 12. That was one of
Arnold’s favorite density techniques.
[See Critical Mass on page 96 for
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TEG121_1102_F.indd 76 8/26/09 12:54:45 PM

Workout 1: Chest, Calves, Abs
Workout 2: Back, Forearms

Workout 3: Quads, Hamstrings, Lower Back
Workout 4: Delts, Triceps, Biceps

Muscle-Training Program 121
more on Arnold and density train­
Another good density method
is 4x10 in 10x10 style; that is, you
use a weight with which you could
get 15 reps, but you only do 10,
rest 30 seconds, do 10 more and so
on until you complete four sets. If
you get 10 on your fourth set, add
weight at your next workout.
Other density methods include
drop sets, double-drop sets, the
DoggCrapp method, which is mul­
tirep rest/pause, and preexhaus­
tion—Coleman’s Nautilus laterals
supersetted with Nautilus presses.
As we mentioned last month,
we started experimenting with
preexhaustion—supersetting an
isolation exercise with a multijoint
move for the same bodypart—for a
few muscle groups, and, like Cole­
man, we found it works exception-
Pyramid up on pulldowns for power lat
work. Then, when you reach exhaustion
on the heaviest set, immediately move
to chins for as many reps as possible.
That’s a great density superset.
ally well as a bodypart finisher. For
example, to end midback we do
bent-arm bent-over laterals super­
setted with straight-bar cable rows;
for chest we do cable crossovers
supersetted with dumbbell bench
Why are we mentioning all of
these various density techniques?
Because we’ve discovered that you
get more adaptation, or growth, if
you rotate them frequently, even
every workout.
The Density
As we mentioned, switching the
order of exercises, like chins and
pulldowns, up front can promote
new muscular adaptations, but so
can using a different density tactic.
Let’s look at three different sce­
Low-incline presses (X Reps) 3 x 10, 8, 6
Bench presses 2 x 15, 12
Incline flyes (second set drop) 2 x 10, 9(6)
Decline flyes 1 x 8-10
Pushups 1 x 8-10
Donkey calf raises (X Reps) 2 x 15, 12
One-leg calf raises (double drop) 2 x 15(10)(7)
Hanging kneeups (X Reps) 1 x15
Incline kneeups (10x10 style) 4 x10
Full-range crunches (drop) 1 x10(8)
End-of-bench kneeups 1 x 8-10
Chins 3 x 10, 8, 6
Parallel-grip chins 2 x 15, 12
Dumbbell pullovers 2 x 8-10
Undergrip rows 2 x 8-10
Bent-over barbell or dumbbell
rows (X Reps) 4 x 10, 8, 6, 15
Bent-arm bent-over laterals 2 x 10, 15
Shrugs (X Reps) 2 x 12, 9
Barbell upright rows 2 x 8-10
Alternate dumbbell front raises 2 x 8-10
Reverse curls (drop) 1 x 10(6)
Dumbbell rockers 2 x 12-17
Behind-the-back wrist curls 2 x 10-12
Reverse wrist curls 2 x 10-12
Leg extensions (warmup) 1 x 20
Squats 3 x 10, 8, 6
Old-style hack squats 2 x 15, 12
Sissy squats 2 x 8-10
Leg extensions 2 x 10-12
Dumbbell walking lunges 2 x 10-12
Hyperextensions (X Reps) 3 x 10-12
Hyperextensions 2 x 15, 12
Leg curls (second set drop, X Reps) 2 x 9, 9(6)
Dumbbell upright rows (X Reps) 5 x 10, 8, 6, 15, 12
Incline one-arm laterals 2 x 8-10
Lateral raises 2 x 8-10
Dumbbell presses 2 x 8-10
Bent-over laterals 2 x 10, 15
Close-grip bench presses 3 x 10, 8, 6
Decline extensions 2 x 15, 12
Overhead extensions 2 x 8-10
Kickbacks 1 x 8-10
Bench dips 1 x 8-10
Preacher curls or undergrip chins 3 x 10, 8, 6
Dumbbell curls 2 x 15, 12
Concentration curls (drop) 1 x 10(6)
Incline hammer curls 1 x 8-10
Hammer curls 1 x 8-10
Seated calf raises 2 x 12-17
IRON MAN Training & Research Center Home-Gym Program 121
Workout 1: Chest, Calves, Abs
Workout 2: Back, Forearms
Workout 3: Quads, Hamstrings, Lower Back
Workout 4: Delts, Triceps, Biceps
76 NOVEMBER 2009 \ www.ironmanmagazine.com
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TEG121_1102_F.indd 78 8/26/09 12:56:08 PM


and R

Muscle-Training Program 121
If you’re looking for high-intensity work-
outs demonstrated by a bodybuilder with
an impressive, attainable physique, David
’ “Bodies Made Easy” should be on
your must-watch list—and you’ll no doubt
watch it over and over. The info is solid,
ylah’s Australian accent gives it that
wn-under, train-with-thunder flavor.
So what’s the man’s training philoso-
phy? Quick, intense workouts for maxi-
mum muscle stimulation and sufficient
ecovery time for growth. Rylah’s work-
outs are about controlled warmup sets,
and then one all-out precision work set
for each exercise—very concise, very ef-
ficient. For example, for upper chest he
does two warmup sets on incline press-
es—12 and eight reps—one warmup set
of incline flyes and then he hits his one all-out work set
of incline presses for seven reps. He does four strict reps on his own and
three forced reps with the help of a partner. If he doesn’t use forced reps, he
does a drop set or rest/pause. Interesting.
Next is incline dumbbell presses—no warmup, one work set. Once again,
it’s four reps on his own and three forced reps. Then comes incline flyes, no
warmup, five reps plus three forced. On to cable crossovers, his last chest
exercise, for a drop set—he does eight reps, reduces the weight and then
immediately does four more grueling reps. That does it for pecs—five killer
work sets. Mike Mentzer would have been nodding with approval. And
Rylah actually gives props to Dorian Yates for heavily influencing his high-
intensity philosophy.
Rylah calls his work sets “everything” sets and says that his all-out style
requires only training each bodypart once a week. Though he does only a
few work sets, they are hard and heavy, and he says he’s sore for three or
four days after each workout. If he’s not sore, he knows he must train hard-
er at the next workout for that muscle group. In addition, I was pleased to
see that he even used end-of-set X-Rep partials on an exercise or two, like
close-grip pullowns.
Rylah covers supplements, diet and cardio in the video. He was in pre-
contest mode during the filming, so you get all of his leaning-out tips and
tricks, like taking various aminos and nutrients before his morning cardio
to prevent muscle catabolism. He’s very big on glutamine, the most preva-
lent amino in muscle tissue.
As I mentioned, David is a competitive bodybuilder with an impressive
physique—very well proportioned and vascular with an attainable, slightly
ectomorphic look. In other words, he is not a gigantic drug-infused pro
who looks like he’s from another planet—and that’s a big plus in my book;
I could identify. His appearance, tips and work ethic will make you realize
that you can do this—using fairly short but ultraintense workouts.
“Bodies Made Easy” is a two-disc set, and each is about two hours. Both
will motivate you and stimulate new training ideas; however, they will
make you realize that you’re probably not training hard enough. I highly
recommend this DVD—loads of great information and motivation, and I
got a burst of excitement watching it. It’s even got me redesigning some of
our bodypart workouts for our next mass phase. —Steve Holman
Editor’s note: “Bodies Made Easy” is available at www.Home-Gym.com.
David Rylah’s “Bodies Made Easy”
narios for Smith-machine incline
Incline presses done on a
machine or with a barbell are
perfect for a power pyramid.
On the last set grind out five
or six reps, then immediately
move to incline dumbbell
presses for six to eight more
reps. That will give you a
mass-building density effect.
1) High-rep sets
incline presses 5 x 10, 8, 6, 15, 12
You pyramid up over three sets,
then reduce the weight and do
burnout sets, à la Arnold.
2) 4x10 in 10x10 style
incline presses 3 x 10, 8, 6; 4x10
After you pyramid, you reduce
the weight to something you
could get 15 reps with, but you
only do 10; rest 30 seconds, then
do 10 more, and so on till you
complete four sets.
3) Drop sets
incline presses 3 x 10, 8, 6
Incline dumbbell
presses 3 x 9(6)(4)
After you pyramid on the Smith
inclines, you move to dumbbell
incline presses and do a double
drop—pick a weight with which
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TEG121_1102_F.indd 79 8/26/09 2:39:45 PM




you can crank out nine reps; then
immediately grab a lighter pair of
dumbbells and do six reps. Grab
an even lighter pair and drive out
four reps. All of those sets should
be to failure.
That should give you enough
to go—and grow—on. Please ex­
periment along with us. To see how
our workouts are evolving, visit
our training blog at X-Rep.com.
If you want to explore more about
workout density, see the new
Ultimate 10x10 Mass Workout or
The Ultimate Power-Density Mass
Workout e-programs, which are
available as instant downloads at
Editor’s note: For workout
and nutrition features, the latest
e-zines and our X-Blog training
and supplement journals, you can
visit www.X-Rep.com. One of the
best-selling e-workout programs is
shown below. IM
uItimateeF xFrcisefereachF
Fesitiens-ef-FIeF xienmassF
Free download from imbodybuilding.com
Free download from imbodybuilding.com
53 / 153

NAT_HUGE_F.indd 82 8/26/09 12:32:45 PM
(continued on page 102)

by John Hansen,
Mr. Natural Olympia
The Ketogenic Diet and Peaking
Q: I’m a fan of your book Natural Bodybuilding
and have it out on my coffee table. I’ve followed it
for nutrition and even the workout phases. I’d like
your take on something. I’m competing in our pro­
vincial show—I’m three weeks and five days out—
and for the first time I’m working with a trainer on
my contest prep. But I’m at a standstill right now,
and it’s affecting me to the point of stress—and we
know what hormone stress can release. Not good
this close to a show. My wife often says that you and
I kind of have the same body type, and she thought I
should write to get your opinion.
My trainer put me on the ketogenic diet for the
last eight weeks, and my training routine hasn’t
changed. I know I’m losing muscle mass. A while
back I was frustrated to the point that I switched to
another trainer because my approach to competing
is more in tune with what she thinks. Both of these
women are supreme bodybuilders in their own
right and have competed on a high level—Nationals,

play a big role in muscle
size and fullness.
82 NOVEMBER 2009 \ www.ironmanmagazine.com
both in Canada and the United States. Both are very
intuitive but so different in their approaches. Now I
feel that if I stay any longer on a ketogenic diet and
train the way I do, I’m just going to atrophy my mus­
cles, especially in my legs, which are a good feature.
I’m eating hardly any carbs, and, on top of that,
she bumped up my cardio from 60 minutes per day
to 75 seven days a week, and I still train heavy. To
me, that’s just too much cardio at this point. Right
now, I’m 194 with 9.5 percent bodyfat, and I’m 46
years old. I’m competing in the masters class. For
me to get any leaner is very hard, especially when I
carb load.
Yesterday morning I was a bit tight and smooth
after training back. Then I went to posing practice
with my trainer, and nothing good came out of it
except that she bumped up my cardio, told me no
cheat meals and is keeping me on the ketogenic
diet. I asked her if she was going to load and de­
plete the week of the show, and her response was
she doesn’t know. I
feel that if a trainer
doesn’t know what
to do with you three
weeks out from a
show, then some­
thing is not on sched­
ule. So yesterday
afternoon I was a
little stressed and de­
cided to load. Guess
what? Poof, bang,
everything started to
pop out, and I looked
big standing in natu­
ral light and hitting
some poses.
Can you give me
your two cents on
what my training
should be like, in­
cluding cardio and
nutrition? I’m on
no fats for four days
and then one day
with fats—but the
fat day is just some
white fish. I’m in the
construction field of
work as well, which
demands heavy lift­
ing and lots of walk­
A: Nothing against
your trainer, but she
seems to be giving you
a diet that she’s recom­
mended for other cli­
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NAT_HUGE_F.indd 84 8/21/09 4:40:16 PM

׬¬c¬¬cc÷ ¬coe
Alternating days of slow, steady-state
cardio with high-intensity interval work
can stimulate more fat loss.
ents in the past without any regard to how you respond to
it. It’s obvious that your body needs more carbohydrate and
that you’re probably overdoing the cardio.
The “no-carb” approach to dieting has been very popular
for the past few years. Too much carbohydrate can contrib­
ute to fat storage, so it makes sense to keep the count very
low in order to get really ripped. Carbohydrate also plays a
big role in muscle size and fullness, however. If you eat no
or very low-carb foods, you risk losing muscle.
There’s a big difference in carbohydrate intake for natu­
ral bodybuilders compared to bodybuilders who are not
natural. Anabolic steroids and other physique-enhancing
drugs help retain muscle mass regardless of diet. You can
eat a very-low-carbohydrate diet and retain muscle when
using steroids. For the natural bodybuilder that same diet
can lead to a loss of muscle.
As you’re in your mid-40s, you probably need a lower-
carbohydrate diet in order to lose bodyfat. Metabolism and
hormone activity change as we get older, so we often need
to adjust our diets to get really ripped.
When I was younger, I could eat a high-carbohydrate
diet and still get ripped for competition. As I reached my
late 30s, that diet was no longer effective. It would take me
much longer to lose stored bodyfat when I kept my carbs
high—250 to 300 grams a day.
During my last year of competing, I knew I needed to
make a change in my diet or I wouldn’t reach peak condi­
tion in time for the contest. In fact, I was five weeks out
from my first contest for that year, and I still had quite a
way to go. I wasn’t getting rid of the bodyfat fast enough.
I lowered my carb count to 200 grams on my training
days and only 150 grams on nontraining days.
Within three days I noticed a big difference. The
reduction in my carb intake was the determining
factor in the change in my physique.
Over the years I’ve noticed that I need to re­
duce my carbs even more in order to get the same
results. I’ve been dieting recently to get ripped for
some photos, and my fat loss has again been very,
very slow. The same diet that worked before—200
grams of carbs on my training day and 150 grams
on my rest days—was no longer effective.
I decided to try lowering my carb count signifi­
cantly to see if I noticed any difference. I cut it in
half from my normal diet, eating only 100 grams
or so on my training days and as few as 70 grams
on my nontraining days.
I have to admit that the diet was brutal. I im­
mediately noticed a difference in my energy level
and brain function. I felt I was in a haze most of
the day. Handling more than two people in a row
for my personal-training business was extremely
It took me only about two weeks to discover
that that diet wasn’t for me. I decided to increase
my carb count again, but the split between train­
ing and nontraining days didn’t go up to 200/150
grams. Instead, I kept it at 175/120 grams.
In addition to the slight reduction in carbs, I
increased my cardio. Normally I limit my cardio
to walking on the treadmill three days a week. I
decided to try high-intensity interval training, or
HIIT, alternating high-intensity bursts—sprint­
ing, for example—with lower-intensity train­
ing—walking instead of sprinting. Research has
shown that HIIT burns more fat and increases the
metabolism throughout the day.
HIIT is also an extremely difficult form of cardio. I had
In the beginning I
could do only three
cycles before I had
to stop. My goal was
to increase my high-
intensity cardio
workout by one
cycle per week. I was
surprised at how out
of shape I was when
it came to that kind of
cardio training.

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NAT_HUGE_F.indd 86 8/26/09 12:33:15 PM

’ “

“ ”

“ ”

׬¬c¬¬cc÷ ¬coe





to start really
slowly. I used
the stationary
bike because
I thought
it would be
the easiest
to adjust the
intensity level.
For my high-
intensity bursts
I increased the
resistance to
level 12 on the
bike and ped­
aled as hard as
I could, aiming
for 120 rpm.
I maintained
that level of
intensity for
one minute.
After my
burst I reduced
the intensity
Using a low-rep routine for too long can
cause muscle gains to stagnate. Vary
your rep range to build more mass.
by lowering the
resistance to level 8 and decreasing the speed to 80 rpm.
I maintained that for two minutes before cranking up the
resistance and speed for another high-intensity minute.
It was brutal. In the beginning I could do only three
cycles before I had to stop. My goal was to increase my
high-intensity cardio workout by one cycle per week. I was
surprised at how out of shape I was when it came to that
kind of cardio training.
One method I used to increase my high-intensity time
was to do more than one HIIT session per week. In the
beginning I was limiting myself to doing the HIIT cardio
only on Saturdays. When I increased the frequency to two
or even three days a week, my endurance and capacity for
work also increased.
I recommend that you increase your carb intake first.
Count up how many carbs you’re eating on the ketogenic
diet and then make some changes. Start by following the
guidelines that I recently used—the 175/120 split on train­
ing and nontraining days. That should help restore glyco­
gen in the muscle cells and give you more workout energy.
Next, decrease your cardio. Seventy-five minutes of
cardio seven days a week has got to be very detrimental to
muscle retention. When you combine that much cardio
with a very-low-carb diet, the results are even worse. I don’t
think there is ever a reason to do cardio seven days a week.
Cut back to four and alternate HIIT with standard, lower-
intensity cardio—two days each per week. I seriously doubt
whether you’ll need more than that to lose fat.
The combination of more carbs and less cardio will help
you fill out your muscles and even decrease your bodyfat.
In my opinion, you’ve depleted your glycogen stores so
severely with the no-carb diet and seven days a week of
cardio that your metabolism has slowed. If you give your
body what it needs—more carbs and less cardio—it should
respond by filling out and getting leaner.
Q: I have been on a four-to-six-rep routine, work­
ing four to five exercises each day for two to three
sets each, for the past year and a half. The actual
program changes every four weeks, but now I feel
like the system is not working anymore. Could you
provide me with a “get-big” routine? My weight is
starting to plateau. I tried taking a week off, but that
didn’t help. I need a new routine.
A: It sounds as if your body has grown accustomed to
the low-rep work. Change your program by increasing both
volume and reps.
Low reps and high resistance are great for increasing
strength and muscle mass. They target the fast-twitch
muscle fibers, which are the fibers most responsible for
muscle size.
If you increase your repetition range from four to six to
eight to 10, you’ll pump more blood into the muscles and
get a better pump. That will lead to more muscle growth.
I’m not sure how you’re currently splitting up your
workouts, but here’s an example of a get-big program that
uses a higher-repetition range and splits the body over two
Day 1: Chest, back and shoulders
Bench presses 4 x 10, 8, 6, 6
Incline presses 3 x 10, 8, 6
Flyes 3 x 10, 8, 8
Wide-grip chins 3 x 12, 10, 8
Barbell rows 3 x 10, 8, 6
Seated cable rows 3 x 10, 8, 8
Seated dumbbell presses 3 x 10, 8, 6
Lateral raises 3 x 10, 8, 8
Bent-over laterals 3 x 10, 8, 8
Dumbbell shrugs 3 x 12, 10, 8
Day 2: Abs, legs and arms
Hanging knee raises 3 x 30-40
Crunches 3 x 30-40
Leg extensions 3 x 15, 12, 10
Squats 4 x 12, 10, 8, 6
Hack squats 3 x 12, 10, 8
Leg curls 3 x 10, 8, 8
Stiff-legged deadlifts 3 x 10, 8, 6
Pushdowns 3 x 10, 8, 6
Lying extensions 3 x 10, 8, 6
Incline curls 3 x 10, 8, 8
Barbell curls 2 x 10, 8
Editor s note: John Hansen has won the Mr. Natural
Olympia and is a two-time Natural Mr. Universe winner.
Check out his Web site at www.NaturalOlympia.com, or
send questions or comments to him
via e-mail at John@NaturalOlympia
.com. Look for Johns DVD, Natural
Bodybuilding Seminar and Compe­
titions, along with his book, Natural
Bodybuilding, and his training DVD,
Real Muscle, at his Web site or at
Home Gym Warehouse, www.Home­
Gym.com. Listen to Johns new radio
show, Natural Bodybuilding Radio,
at www.NaturalBodybuildingRadio
.com. You can send written correspondence to John
Hansen, P.O. Box 3003, Darien, IL 60561. IM
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ShredMuscl_F.indd 92 8/18/09 3:00:59 PM
hio and Indiana
ou look like
ow old are

ve seen guest pose

ances in Ohio
ears ago! Boy, how the
ear, and although
re 60,
never in my life been so fat that I couldnt see
abs—but I dont really look very muscular at
that level of bodyfat. I certainly dont have
photos taken with my shirt off when I’m
soft, and I absolutely dont guest pose
then. Therefore, people who
dont see me with my
shirt off in the off-season
think I’m ripped all the time.
Trust me, I’m not. I am very human!
Now, to answer your question about
my guest-posing condition compared
to others: The big thing for me is
that I’m not a very big guy. At
5’7” I usually compete at
about 170

by Dave Goodin
Staying Ripped
NOVEMBER 2009 \ www.ironmanmagazine.com
Q: I had the pleasure of seeing y
guest pose at shows in O
many years ago. I just saw a clip of y
on Facebook guest posing at the ’09 NPC
Texas Natural State Championships in
July. It’s been 10 to 12 years since I saw
you pose in person, and y
you’re still in ripped condition—but
bigger. That’s impressive! H
you now? How do you stay in such gr
condition all the time? And why is it that
you’re in fantastic shape for appearances,
but most of the IFBB pros I’
look 30 to 40 pounds out of shape?
A: Thank you for your kind e-mail, and thanks for
keeping up with me. Those appear
and Indiana were 12 or 13 y
time flies. I turned 50 this y
some days my joints feel like they’
my body is still as good
as ever. From watching
my guest-posing video,
I’d say I’ve put on some
muscle size since last
How do I do it? Well,
my answer to that
question is always the
same: consistency.
There’s no substitute for
it. I don’t miss workouts,
I train hard on the basic
exercises, and I eat
very clean—and I do it
Now, I want you to
know that I’m not in
ripped condition all the
time. Nobody is. I give
myself an off-season,
during which time I
eat the tortilla chips
when I go to a Tex-Mex
restaurant or the bread
when I’m at a steak
house. But I eat desserts
only a few times a year
(my mom’s apple pie
at Thanksgiving and
Christmas dinner, for
sure!), and I don’t let
things get out of hand.
I rarely get more than
10 to 15 pounds out of
contest shape—and to
me even that looks bad.
I still have abs—I’ve





I am not in ripped condition all the time. Nobody is. I allow myself an off-season, but I
rarely get more than 10 to 15 pounds out of contest shape.
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ShredMuscl_F.indd 93 8/26/09 3:00:42 PM

pounds. I’m blessed with small joints
and full muscle bellies, so I look
considerably bigger onstage than
offstage. Some IFBB pros who are my
height compete at 250 to 280 pounds.
Those guys are so enormous that
even at 30 to 40 pounds out of contest
shape they’re still impressive onstage
because of their immense size.
At 12 to 15 pounds out of contest
shape I look like crap. I wouldn’t think
of taking a promoter’s money for
guest posing looking like that. I diet
for my guest appearances because
I want the promoter and the fans
to get their money’s worth. And I
take a great deal of pride in how I
look. I want the fans to see the Texas
Shredder, not the Texas Cream Puff.
Another thing that people don’t
understand is how busy some of the
top IFBB pros are. I recently judged at
the NPC Branch Warren Classic and
had the opportunity to speak with
Branch after the show. I asked him
how many guest-posing appearances
he does per year and how he handles
all the travel. He told me that he
guest poses at about 35 shows per
year and that he takes off for at least
eight weeks before the Olympia. That
doesn’t leave much downtime.
I usually get four to eight guest-
posing appearances a year, and
I don’t mind doing it close to my
competitions. So when you see me
onstage, either I’ve dieted specifically
for the appearance or I’m getting
ready to compete. Either way it’s
a blast for me to get onstage and
perform, and I get to meet a lot of
great bodybuilders and bodybuilding
fans all over the country.
As I write this column, I’m
There is no
substitute for
I don’t miss
I train hard
on the basic
exercises, and I
eat very clean.

Massive pros like Ronnie Coleman
can guest pose in smooth condition
and still be impressive onstage
because of their enormous size.
tpreparing for my next guest-posing
appearance at the NPC Capital of
Texas Roundup here in my hometown
of Austin. Here’s hoping someone
has posted my routine on Facebook
or YouTube (because I’m nearly
computer illiterate, I can’t count
on myself to do it). I’m opening my
routine with some actual singing and
guitar playing. I’m just hoping I don’t
end up looking like a dork. By the
time you read this, people will think
I’m either a multitalented guy or a
complete idiot for attempting to pull
together my musical talents and my
bodybuilding skills in the same act.
Thanks for reading IRON MAN
and for keeping up with my natural
bodybuilding career. Train hard, eat
clean and keep in touch.
Editor s Note: See
Dave Goodin s blog at
Magazine.com. Click
on the blog selection
in the top menu bar.
To contact Dave
directly, send e-mail to TXShredder
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Crit_Mass_F.indd 96 8/17/09 5:42:34 PM

by Steve Holman
Arnold’s Power-Density Mass Tactic
Q: Your explanations and methods in the e-book
Ultimate Power-Density Mass Workout make total sense—
and if Arnold used it, I’m in. [Positions of Flexion]
also makes total sense, something I know Arnold
used for his biceps, among other bodyparts. My
question is, Can I use only the ending contracted-
position exercise for each bodypart to get my Den­
sity quota? Say, for POF lats, can I train chins heavy,
pullovers heavy and then use stiff-arm pulldowns
with 5x10 in 10x10 style for Density?
A: What you’re proposing is something similar to Eric
Broser’s Fiber Density/Fiber Saturation method or Hany
Rambod’s FST-7. Rambod has you end with an isolation
exercise for seven sets with 30 seconds between sets—that’s
the 10x10 style, but using only seven sets. A lot of body­
builders are going to that; however, after analyzing Arnold’s
workouts, I think they’re missing a key mass-building com­
ponent by not using Density on a compound move as well.
Arnold used Power plus Density on many of his big
exercises up front. For example, on bench presses, his first
chest exercise, he added weight over a number of sets as
his reps dropped. When he was up in weight and down to
six reps, he pulled off weight so that he could pound out a
few 12-to-15-rep burnout sets. That way he continued to
blast the mass of his pecs with endurance work, the other
component of the fast-twitch 2A fibers. Remember, new
research has found that the 2A fibers dominate in the big­
gest, freakiest bodybuilders.
Arnold was on to something, as the big exercises acti­
vate the most muscle fibers. If you use Density only on an
isolation exercise, like stiff-arm pulldowns for lats, you’re
achieving only limited fiber activation. That’s why Jonathan
Lawson and I include a Density method for the big, com­
pound ultimate exercises in our Power-Density Mass Work­
out at the beginning of each bodypart routine as well.
With that in mind, I suggest that your full Power-Density
lat workout look something like the following (you can use
different Density methods for each exercise, as you’ll see
Arnold used Power plus Density on many of
his big exercises up front.

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Crit_Mass_F.indd 97 8/17/09 5:43:14 PM

Power-Midrange: Chins (pyramid) 3 x 10, 8, 6
Density-Midrange: Pulldowns* (10x10 style) 4 x 10
Power-Stretch: Pullovers 2 x 8-10
Density-Contracted: Stiff-arm
pulldowns (double drop) 1 x 9(7)(5)
As I suggested, you can rotate Density tactics at every
workout. The key is to use one after your Power pyramid
on each exercise. And no matter which one you choose,
each of your Basic Power-Density Mass Workouts will take
only about 35 minutes to complete—one ultimate exercise
per bodypart, Power first with a Density chaser. Now that’s
* You’ll probably have to move to pulldowns, as you will
have exhausted too many fibers on your Power-pyramid
sets of chins to continue with chins on 10x10–style sets.
Now, for those who don’t have time for full-on POF
routines for every bodpart, there’s the streamlined Basic
Power-Density Mass Workout on pages 12 to 14 of the
e-book that has you using only one compound ultimate ex­
ercise per bodypart. Nothing else: Power followed by Den-
sity—and I suggest you mix up your Density choices often.
Do your Power pyramid on the first few work sets, ending
with one of the following Density methods:
1) Lighter sets: Reduce the poundage and do two
“burnout” sets of 12 to 15 reps—à la Arnold.
2) Double-drop set: Use a weight you can barely get
nine reps with, then reduce it and immediately do a set
of about six reps; reduce the weight again and blast out
four or five final gut-busting reps. That’s three progres­
sively lighter sets back to back—another Arnold favorite,
especially on barbell curls; he called them strip sets.
3) 4x10 (in 10x10 style): Take a weight that you can
use for 15 reps, but do only 10, rest 30 seconds, do 10
more, and so on until you complete four sets in about
four minutes. The first set will be easy, but the last will be
brutal—and the pump and feel will be unreal!
efficiency of effort!
As Arnold proved—and as you’ll soon discover—Power
plus Density equals muscle immensity.
Q: I’m using the Ultimate Fat-to-Muscle Workout
[from the e-book of the same name] because I need
to get ripped fast. It feels great, I’m seeing more
muscularity, and people are commenting. The thing
is, I’m really sold on 10x10. I just read The Ultimate
10x10 Mass Workout, and it sounds awesome. I tried it
on arms, and mine blew up bigger than they’ve ever
been. My question is, Can I add 10x10 to the Fat-to-
Muscle Workout somehow?
A: I can tell you’re very motivated, and that’s more than
half the battle in getting the ripped, eye-popping physique
you’re striving for. You just have to be careful not to over­
train. That said, keep in mind that the 10x10 method is very
taxing, which is why I usually recommend using it on only
one ultimate exercise per bodypart, with no other work for
that muscle.
Yes, I’ve discussed adding one set each of a stretch- and
contracted-position move to complete the full-range Posi­
tions-of-Flexion chain, but that’s the limit. For example,
barbell curls, midrange, 10x10; incline curls, stretch, 1 x 9;
and concentration curls, contracted, 1 x 12. Even that may
be pushing it for some trainees.
If you use chins as your power move for lats, you’ll have
to switch to pulldowns for density work, as fast-twitch
fatigue will limit your pulling strength.
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Crit_Mass_F.indd 98 8/17/09 5:43:47 PM

- -


c¬|¬|c¬c m¬ss
The Ul­
timate Fat­
uses another
sets. They’re
designed to
trigger exces­
sive muscle
trauma, which
can ramp up
fat burning
after the work­
out. That’s why
your mus­
cularity has
become more
you use NA,
you raise the
weight in one
second and lower it in six for about seven reps. You get
almost 50 seconds of tension time, a unique mass stimulus,
but the real benefit of the slow lowering is that it increases
muscle microtears. That ignites an intense repair process
after the workout that can take days—so you’re burning fat
24/7 due to metabolic momentum. Research shows that fat
fuels the muscle-repair process, a nice bonus.
You would no doubt overtrain quickly if you used both
NA sets and 10x10; however, you can use 10x10 style but
with fewer sets—for example 4x10. To work the shorter
density sequence into your program, I suggest you end
with it on the contracted-position exercise for each mus­
cle—instead of doing the two higher-rep sets listed. For ex­
ample, here’s how your new Fat-to-Muscle triceps program
looks—the only change is on the last exercise:
Finishing off a muscle with 4x10 in
10x10 style on an isolation exercise
is an excellent Density grand finale.

Midrange: Lying extensions 2 x 9, 7
Midrange: Lying extensions (NA style) 1 x 6-8
Stretch: Overhead dumbbell extensions 1 x 7-9
Stretch: Overhead dumbbell
extensions (NA style) 1 x 6-8
Contracted: Pushdowns (10x10 style) 4 x 10
Remember, 10x10 style means using a lighter weight and
doing 10 reps on each set with only 30 seconds between
sets. So on pushdowns you start with a weight that you
could get about 15 with but do only 10; then you rest 30
seconds and do 10 more, and so on until you complete four
sets. The last set should be brutal, and you should not be
able to get 10. If you do, add weight to that exercise at your
next workout.
The pump and burn you get by doing 4x10 at the end
will be unreal, and it’s the perfect growth grand finale
for every bodypart. As I mentioned, that’s similar to Eric
Broser’s Fiber Damage/Fiber Saturation training and Hany
Rambod’s FST-7. Eric suggests that blowing up the muscle
after traumatizing it—in this case with negative-accentuat­
ed sets and stretch overload—kick-starts anabolic accelera­
tion and recuperation with an influx of nutrient-rich blood.
Q: What supple­
ments do you sug­
gest preworkout? I
don’t want to short­
change my gains, so
aside from a protein
drink about an hour before,
what else should I take?
I agree; now you can
grow and get ripped
A: If you’re looking for a preworkout supplement stack
that can help your fat-to-muscle efforts, recent research
points to conjugated linoleic acid as a good addition. Here’s
what researcher Jerry Brainum reported:
“A new study compared three groups of weight trainees.
[Int J Sports Nutr Exerc Metabol; 19:79-96. 2009.] Group
1 took six grams of conjugated linoleic acid, nine grams
of creatine and 36 grams of whey; group 2 got the same
amounts of creatine and whey but a placebo instead of
CLA; group 3 got the same amount of whey but no CLA or
creatine. Each group got that mix daily for five weeks while
on an intense weight-training program. Results: Those tak­
ing all three supplements experienced more gains in bench
press and leg press strength, along with lean tissue mass
gains, than the other groups combined.”
More muscle gain means you’ll burn more calories,
even at rest—but CLA has also been shown to help burn off
bodyfat as well. Here’s what Jose Antonio, Ph.D., reported
when creatine and CLA were used preworkout:
“Training improved all measurements of functional
capacity and strength, with greater improvement for the
CrM+CLA group in most measurements of muscular en­
durance, isokinetic-knee-extension strength, fat-free mass
and lower-fat mass.”
More strength, muscle and fat loss. That’s why Jonathan
Lawson, my training partner, and I are using about five
grams of CLA, along with two caps of Creakic, MuscleTech’s
advanced creatine pill, and two caps of a fat burner right
before we train—Jonathan likes SAN’s Tight Xtreme be­
cause it contains yohimbine, a stubborn-fat uncoupler,
while Steve prefers SAN’s Blaze Xtreme for its forskolin,
which has been shown to increase testosterone as well as
burn fat. For vasodilation, we both often take three caps of
STS’s Nitrocarn GPLC 1500, as new studies show that gly­
cine propionyl-L-carnitine produces a bigger pump than
That combo, along with including negative-accentuated
sets and other fat-to-muscle techniques into our Power-
Density workouts, has kicked up our results on all fronts—
size, strength and leanness.
Editor s note: Steve Holman is
the author of many bodybuilding
best sellers and the creator of
Positions of Flexion muscle training.
For information on the POF videos
and Size Surge programs, see the ad
sections beginning on pages 242 and
232, respectively. Also visit www
.X-Rep.com for information on X Rep
and 3D POF methods and e books. IM
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BodyBorn52_1105_F.indd 102 8/27/09 4:58:04 PM



A Bodybuilder Is Born—Episode 51
by Ron Harris
Photography by Michael Neveux
I’ve heard it said that people today
have lost faith, that we re no longer
spiritual. Our need for concrete
evidence and guarantees in virtu­
ally everything says something
about our national character, I
suppose. Sometimes, though, you
really do just have to have faith in
something. Me, I believe in UFOs,
Bigfoot, the Loch Ness monster and
that pro wrestling is real. Randy is
more of a doubting Thomas.
At three weeks before the con­
test, Randy had been at the sticking
point that’s inevitable in any diet.
I’d assured him that his panic was
unnecessary and that the fat would
start coming off again. He just
had to trust me. And so it did. Two
weeks later he was looking even
leaner than he had been for his
first competition the year before,
but he was easily 10 pounds fuller
in all the right places, with the
density and muscle maturity only
another year of hard training could
have imparted.
Even so, it wasn t going to be all
smooth sailing during the final
week before the show. What fun
would that be, anyway? Suffering
builds character. That’s what I tell
my wife when she complains about
how hard it is being married to me.
In the last week most body
builders go through a process of
carbohydrate, sodium and water
manipulation designed to trick
the body into looking both fuller
and far more defined than would
normally be possible. The body
magic is meant to coincide with the
moments he or she will be onstage
If you think the CIA has the
market cornered on psychological
torture, think again. The first half
of trick week is pure hell for most
bodybuilders. Though I don t have
horns or a pitchfork—okay, maybe
a plastic pitchfork from my daugh­
ter s Halloween costume a few
years ago that I like to poke my dog
with—by the time Randy got near
the end of that rough patch, he was
looking at me as if I were the devil
in the flesh. He even told me later
he was trying to sneak peaks at my
scalp through my short-cropped
hair for the telltale 666 birthmark.
Wednesday, 4 p.m.:
T-minus 3 Days
I’d instructed Randy to start low­
ering his carbs on Sunday morn­
ing to 75, down from an already
low 100 to 200 grams a day—the
higher count on weight-training
days. At the same time he was to
increase his water and salt intake. I
didn t want him using prescription
diuretics, which are powerful and
dangerous drugs with the potential
to kill someone if misused. Who
would have ever dreamed that
something that could shrivel your
body up like a raisin and cause
acute kidney failure might be
So instead, I was having Randy
sodium load. He d been sprinkling
salt on his food for the past few
weeks; now I had him really pour
ing it on so his chicken breasts
looked as if they’d been lightly
dusted with snow—or dandruff. M



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BodyBorn52_1105_F.indd 104 8/27/09 3:40:05 PM

“No contest was ever won or lost because
of veins popping out or not, silly rabbit.
Since he’d also doubled his
water intake, the poor guy
Vascularity looks really impressive in your
was now a nice, puffy, bloated
specimen, holding so much
bathroom mirror, but from where the judges
water beneath his skin that he
seemed to have given up on
are sitting it’s hardly noticeable unless all your
dieting long ago and binged
veins are the size of garden hoses.”
on pizza and ice cream.
But wait, it gets better! On
Monday, Tuesday and Wednesday,
he had to go through full-body
circuits with fairly light weights
and machines, doing high reps and
resting very little between sets, the
purpose of which was to drain his
muscles of every last molecule of
glycogen. In other words, we were
emptying his tank completely in
order to be able to fill it back up
again and top it off. The total effect,
by the third day, was that Randy was
not only watery and smooth look­
ing, but also flatter than Kate Moss’
That was Randy’s condition when
we met at the gym so I could take a
look at him before we started carb­
ing him up and flushing the water
out. Guys about to be executed by
lethal injection would have looked
more upbeat.
“There’s nothing there,” he
moaned, standing relaxed in a pair
of shorts in the aerobics room. I
watched, arms folded, as he tried in
vain to tense muscles that did not
respond. Randy hit a front double-
biceps shot; the difference between
flexed and not flexed was minimal.
He was losing it. “What the hell hap­
pened?” he said.
“You’re right on schedule, just
perfect,” I replied.
“On schedule for what, last
place?” His voice was rising to a
high-pitched whine.
“No, no, relax. I’ve done this
many times before. If you don’t look
like crap at this point, you didn’t do
it right.”
“Well, I guess I did it right, be­
cause I look like I’ve never touched
a damn weight in my life!”
“That’s not true,” I chuckled. “You
just look like you’ve never touched
a heavy weight. How do you feel?”
He glared at me behind sunken
eye sockets, not amused in the
least. “Exhausted. All I want to
do is sleep. I actually started fall­
ing asleep this morning training
“I’ve got good news, Junior. The
worst is all over now. No more
training until the show is over.
Tomorrow morning you start eating
more carbs, cut the salt, and then
the next day we begin tapering your
water off. You’re going to be looking
better by the hour, I promise.”
He perked up a bit. “Pinkie
promise?” he asked, offering the
little finger of his right hand the
way my seven-year-old son does—
Randy crunched into a crab most-muscular. His pecs were
splintered across with detail and riddled with veins. Even his
upper chest, long a weak point, had thickened up.
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BodyBorn52_1105_F.indd 106 8/27/09 3:41:41 PM

“Bad idea! You start eating things your
body isn’t used to, and you can start spilling
over with water, not to mention get the
worst bellyache of your life. You might not
even make it to the stage because you could
be glued to a toilet seat trying to give birth.
No, stick with yams and rice.”
his version of having something
notarized. I sighed and linked pin­
kies with him.
“Pinkie promise.”
Friday, 7 p.m.:
T-minus 17 Hours
Only those of us who have been
through the crazy sport of com­
petitive bodybuilding could possibly
comprehend what a difference three
days can make in a physique. Randy
looked and felt like a totally different
person on the eve of the contest. One
last time I appraised him at the gym.
He was fully carbed up, and the
excess water had been flushed away.
Not only that, but he’d put two coats
of Pro Tan on the night before. He
looked like a bronze god. As he hit a
few poses, the carbs did their magic,
and his muscles pumped up before
my eyes. The kid looked like a win­
ner, and his broad smile communi­
cated that he felt like one.
“Wow,” he said and flexed a
quad, stunned at the striations and
veins popping out in bold relief. He
crunched into a crab most-muscular.
His pecs were splintered across with
detail and riddled with veins. Even
his upper chest, long a weak point,
had thickened up.
I couldn’t resist gloating. “I told
you everything would be okay, didn’t
I? O ye of little faith.”
“Yeah,” Randy said, “but it was
hard to believe when I looked like
something my cat left in the litter
box.” He pulled over his gym bag
and took out a plastic grocery bag.
Looking truly joyous, he presented
various articles of candy—Raisinets,
Skittles and assorted candy bars.
Then he produced a bottle of red
wine—and the $2.99 price tag told
me it wasn’t a very good year.
“For after the show, I presume?”
“No, Ron, for before I go on to­
morrow so I can be all crazy full and
“Let me see that.” I confiscated
the whole mess. “Bad idea! You start
eating things your body isn’t used to,
and you can start spilling over with
water, not to mention get the worst
bellyache of your life. You might not
even make it to the stage because
you could be glued to a toilet seat
trying to give birth. No, stick with
yams and rice. Those are good, slow-
burning complex carbs that won’t
give you any problems.”
“At least let me have the wine! It
brings out the veins.”
“No contest was ever won or lost
because of veins popping out or not,
silly rabbit. Vascularity looks really
impressive in your bathroom mirror,
but from where the judges are sitting
it’s hardly noticeable unless all your
veins are the size of garden hoses.”
He frowned, but not for long.
Randy was in a good place.
“How do you think I’ll do
“It all depends on who
else shows up and stands
next to you onstage. But
you will be ready, that’s
for sure.”
Each hour
from now until
he got onstage
was going to
seem like
an eterni­
ty. That’s
near the end. Very soon,
possibly comprehend
what a difference
three days can
make in a



though, more than a year of hard
training and good eating would
come to its fruition in just a few min­
utes under the bright lights. Randy
looked even better than I’d hoped he
would. A couple more coats of Pro
Tan and the last bits of subcutaneous
water wrung out were going to take it
up another notch. This was going to
be good.
Editor’s note: Ron Harris is the
author of Real Bodybuilding: Muscle
Truth From 25 Years in the Trenches,
which is available at RonHarris
Muscle.com. IM
Only those of us
who have been
through the crazy
sport of competitive
bodybuilding could
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VitaminD_Pt2_1106_F.indd 110 8/27/09 4:11:46 PM

The Latest on the
Sunshine Vitamin and
Its Amazing Effects on
Your Immune System
and Life Span
Part 2
by Jerry Brainum
In Part 1 Brainum covered some vitamin D history and the
consequences of a deficiency, including higher incidence of cardiovascular
disease. In Part 2 he discusses more diseases related to not getting
enough of the sunshine vitamin, including cancer and obesity.
The Cancer Connection
As with cardiovascular disease,
people who live at higher latitudes
and are exposed to less sun appear
to be at greater risk for various
cancers, including Hodgkin’s lym­
phoma and colon, pancreatic, ovar­
ian and breast cancers, than those
who live at lower latitudes. Having
counts of 25-hydroxyvitamin D
in the blood of less than 20 nono­
grams per milliliter is associated
with a 30 to 50 percent increase in
the risk of getting colon, prostate
or breast cancer and more chance
of death resulting from it. Several
studies have found an increased in­
cidence of colon cancer in subjects
low in 25-hydroxy D.
A study of prostate-cancer pa­
tients found that the disease de­
veloped three to five years later in
those who worked outdoors than
in those who worked indoors. Data
obtained from 980 women revealed
that those highest in vitamin D
had a 50 percent reduced risk of
breast cancer; vitamin D inhibits
estrogen-stimulated breast can­
cer. One study even found that
those who developed malignant
melanoma, the most deadly form
of skin cancer, had less death
risk than those who had less sun
Since the kidneys don’t in­
crease production of the active,
or hormonal, form of vitamin
D in response to sunlight, how
can vitamin D offer cancer pro­
tection? The organs and tissues
affected by cancer contain the
enzyme that converts 25-hy­
droxyvitamin D—the circulating
form in the blood—to the acti­
vated hormonal form. Most of the
conversion occurs in the kidneys.
The local production of hormon­
al D controls genes that put the
brake on the cell proliferation
that is the hallmark of cancer. If
a cell does become malignant,
hormonal D supports apoptosis,
or suicide, of tumor cells, and
prevents angiogenesis, or the
development of new blood vessels
required for tumor growth. That
done, hormonal D stimulates a
gene that leads to its own destruc­
tion, which prevents it from enter­
ing the blood and affecting calcium
Recent research showed how
vitamin D may help prevent pros­
tate cancer, the second leading
cause of cancer death in men.
the course of normal cell metabo­
lism, abundant oxygen leads to the
formation of free radicals, which
are unpaired electrons. They dam­
age cellular DNA, leading to cel­
lular mutations and cancer. With
hormonal D levels high, the D links
to an enzyme called glucose-6­
phosphate dehydrogenase, which
deactivates excess free radicals in
prostate tissue.
That protects against DNA muta­
tion and subsequent cancer forma­
tion. The process occurs only in
healthy prostate cells. Vitamin D
also inhibits two enzymes—matrix
metalloproteinase and cathepsin—





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that are required for prostate cancer
to spread. (Taking DHEA eliminates
this effect because it inhibits G6PD.)
Not all studies confirm D’s
protective mechanism. When re­
searchers from the National Cancer
Institute compared blood counts
of vitamin D in 749 men diagnosed
with prostate cancer to the counts
in 781 men without cancer, they
found no significant differences
in the groups. They did identify an
increased risk of ag­
gressive prostate cancer
with higher levels of D,
but it wasn’t considered
statistically signifi­
On the other hand,
a study of 3,299 cancer
patients showed that
death was reduced by
55 percent among those
the tumor-growth effects of IGF-1 in
be prevented by increas­
ing intake of vitamin D,
especially in countries
north of the equator.
In another study
from the National
Cancer Institute that
involved 16,818 sub­
jects, vitamin D was
found not to protect
against most cancers,
with the exception of
colon cancer. Those
with the greatest vitamin
D in their bodies were 72
percent less likely to die
from colon cancer than those
with the least.
Studies also
show that vitamin D counteracts
both prostate and breast cancers.
Cedric Garland, a cancer-prevention
specialist in San Diego, estimates that
250,000 cases of colorectal cancer and
350,000 cases of breast cancer
could be prevented by increasing
intake of vitamin D, especially in
countries north of the equator.
who had more vitamin D in
their blood.
Another study
confirmed those results and
found that patients with
the most vitamin D were 48
percent less likely to die from
any cause, and 39 percent less
likely to die from colon
cancer than those whose
blood was low on D.
Cedric Garland, a cancer-
prevention specialist in
San Diego, estimates
that 250,000 cases
of colorectal cancer
and 350,000 cases of
breast cancer could
Bodyfat, Bodybuilding
and Vitamin D
The incidence of type 2 diabetes
is increasing exponentially around
the world. Primary risk factors for
the disease include genetic pre­
disposition and greater bodyfat.
Animals with vitamin D deficiencies
have impaired function of the beta
cells of the pancreas that produce
insulin. Insufficient D is also linked
to insulin resistance, which is now
considered a prediabetic state.
A recent study of 4,423 men
and women aged 40 to 69 found
an inverse relationship between
vitamin D intake and diabetes.
Another study showed that a com­
bined daily intake of 1,200 milli­
grams of calcium and 800 units of
vitamin D lowered the risk of type 2
diabetes by 33 percent.
The most
recent study monitored men and
women aged 40 to 74 who did not
have diabetes when they enrolled
in a health survey.
After 22 years
412 had developed type 2 diabetes,
while 986 showed no signs of the
disease. Men with the highest blood
vitamin D were 72 percent less likely
to develop diabetes than the men
with the lowest. Women didn’t show
any relationship between D and
Further analysis showed that the men with the
highest blood vitamin D were 72 percent less likely to
develop diabetes than the men with the lowest.
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VitaminD_Pt2_1106_F.indd 114 8/25/09 12:28:24 PM
diabetes, although the women in
the study did have lower amounts of
D in their bodies than the men.
Vitamin D works on diabetes
through cell receptors in the pan­
creas. Vitamin D tends to be seques­
tered in those with high bodyfat,
explaining why another study found
that 50.7 percent of patients with
the metabolic syndrome, character­
ized by higher bodyfat, had a vita­
min D deficiency.
One hallmark
of the metabolic syndrome is a low
count of high-density lipoprotein,
or HDL, the kind of cholesterol that
helps prevent cardiovascular dis­
ease. Vitamin D is required to main­
tain the primary protein structure
of HDL, explaining why low HDL
may be prevalent in the metabolic
syndrome. Another study found an
inverse relationship between high
counts of vitamin D and insulinlike
growth factor 1 in the metabolic
A few emerging studies show a
trend toward bodyfat reduction with
higher blood vitamin D. For ex­
ample, when 60 overweight women,
aged 20 to 35, were put on two types
of fat-loss diets, those with more
blood vitamin D lost more bodyfat
than those with less.
Some studies
have suggested that higher hor­
monal D levels lead to weight gain.
Isolated-cell studies have demon­
strated that high concentrations of
hormonal D stimulate fat synthesis
and inhibit
fat break­
studies sug-
A few emerging studies show a trend toward bodyfat
reduction with higher blood vitamin D.
gest that hormonal D may bring on
fat gain by suppressing UCP-2, a
primary thermogenic protein. On
the other hand, the obese are often
50 percent lower in vitamin D be­
cause it gets sequestered in fat and
is unavailable for metabolic needs.
A recent study confirmed that
those with more bodyfat do indeed
have less active D, thus making the
purported relationship between fat
114 NOVEMBER 2009 \ www.ironmanmagazine.com




gain and vitamin D unlikely.
Many bodybuilders complain
about constant joint pain, and that
may be related to less-than-opti­
mal vitamin D intake. The adult
form of rickets, known as osteo­
malacia, is characterized by bone
pain. Common pain syndromes,
such as fibromyalgia, can easily be
mistaken for vitamin-D deficiency.
One study showed that giving 2,000
The obese are often 50 percent lower
in the sunshine vitamin because it gets
sequestered in fat and is unavailable
for metabolic needs.
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VitaminD_Pt2_1106_F.indd 116 8/27/09 4:11:06 PM

units of vitamin D daily to those in
pain produced a 67 percent increase
in blood D, along with a 50 percent
reduction in pain after three
months. Another study sug­
gests that one out of four pa­
tients suffering from chronic
pain has inadequate blood D.
Still another study provided
5,000 units of vitamin D to
those suffering from idiopathic
back pain
—meaning the cause
of the pain was unknown. All
back pain disappeared in those
who had been deficient in vita­
min D, which was 85 percent of
the subjects.
Unless you get out in the sun
every day, you’re not likely to
have optimal levels of vitamin D.
Even exposing yourself to sunlight
won’t help if you live in northern
latitudes in the winter. That’s
because the sun’s angle during
the winter in northern climes
makes the atmosphere
filter out UV rays. One
researcher noted that
you could walk around
naked in Boston dur­
ing the winter and not
synthesize any vita­
min D—though you’d
probably get arrested
for indecent exposure or
freeze to death.
Most food supplements
contain between 400 and 800 units
of vitamin D, but that won’t opti­
mize vitamin D in your blood. Cod
liver oil is a good source of vitamin
D, although the vitamin A it also
contains interferes with D me­
tabolism, but the omega-3 fish oils
many athletes take contain none.
Studies show that many athletes
do not even meet the minimal sug­
gested intake of D. One study of
young Finnish runners and gym­
nasts found that 68 percent were
deficient. A study of 85 East German
athletes, aged eight to 27, also found
that 37 percent were short
on D.
Being D-deficient
can predispose
athletes to bone and stress fractures.
One recent study of 800 women,
aged 50 to 79, found that a lack of
vitamin D increased the rate of hip
fractures by 70 percent.
study found that getting
sufficient D in­
take low­
Many bodybuilders complain about constant
joint pain, and that may be related to
less-than-optimal vitamin D intake.





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VitaminD_Pt2_1106_F.indd 118 8/27/09 11:26:44 AM

the risk of falls, which often precipi­
tate hip fractures in older people,
by 22 percent. Vitamin D receptors
exist in skeletal muscle, where hor­
monal D is thought to play a role in
muscle protein synthesis, and a lack
of D causes muscular weakness.
Studies of older people also show
that vitamin D increases the size of
type 2 muscle fibers.
Vitamin D may boost immunity
in athletes through the release of
antimicrobial peptides, which are
small proteins that kill bacteria by
destroying the cell membranes of
the invading organism. That, coinci­
dentally, is precisely how antibiotic
drugs work. Some intriguing stud­
ies have found that higher blood
concentrations of D help protect
against colds and flu.
Excess inflammation delays mus­
cle recovery, and D can help. It helps
release anti-inflammatory cyto­
kines, immune-cell
substances that help
temper inflammation.
Indeed, some evidence
points to vitamin D’s
opposition to autoim­





that food sources of D are notori­
ously minimal. Sunlight is available
during summer months, but less
so during the winter in northern
latitudes. Many dermatologists
strongly advise against any sun
exposure, noting that UV light is a
potent carcinogen. Using a tanning
booth or machine can significantly
increase blood D, but
again, there’s a risk of
Some intriguing studies have found that higher
cancer and accelerated
skin aging.
blood concentrations of D help protect
The truth is that you
can get 20,000 units of
against colds and flu.
D in your body thor­
ough exposing your
face, arms and legs
to sunlight for
only five to 30
minutes. Doing
that two times
a week will
protect against D
deficiency, unless you’re
fat, old or both. On the other
hand, a recent study found that
older people who engage in regular
outdoor activity when the sun is
at its peak—about 12 noon—have
blood D levels comparable to
younger people.
That, once again,
wouldn’t apply to those living in
northern areas during the winter.
Most vitamin D experts suggest
that in the absence of sunlight or
tanning-bed exposure, you need
to take a minimum of 1,000 units
of supplemental D daily. Since D
is fat-soluble, it could be toxic, but
that isn’t likely. Don’t forget, you
make that 20,000 units with only 15
minutes of sun exposure. Cases of
D intoxication have involved doses
of 150,000 to some 2 million units
taken for two years, resulting in
elevated blood calcium and phos­
phorus—dangerous because those
minerals cause soft-tissue calcifica­
tion, high blood pressure and heart-
rhythm disturbances.
On the other hand, taking 10,000
units of D daily for five months
doesn’t lead to toxicity. One noted
Canadian D researcher takes 8,000
in which
the immune
system begins to
attack healthy body
tissue. Examples
include multiple
sclerosis and rheu­
matoid arthritis.
As for direct
improvements in
sports performance,
early Russian and
German research
showed that expos­
ing hard-training
athletes to ultravio­
let light appeared to
improve recovery
from intense train­
Sources of
Big D
Should you con­
sider getting your
vitamin D from
sunlight or supple­
ments? We’ve seen
Early Russian and German research showed that exposing
hard-training athletes to ultraviolet light appeared to
increase recovery from intense training.
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VitaminD_Pt2_1106_F.indd 120 8/27/09 11:28:01 AM
units daily, and most users average tes. Diabetes Care. 30:2569-2570.
Al Faraj, S., et al. (2003). Vitamin
around 4,000. Don’t take vitamin
Pittas, A.G., et al. (2006). Vita- D deficiency and chronic low back
A with a D supplement; vitamin A min D and calcium intake in rela- pain in Saudi Arabia. Spine. 28:177­
interferes with D metabolism. tion to type 2 diabetes in women. 9.
Studies of older people show that vitamin D seems to
increase the size of type 2 muscle fibers, but no such research
exists with athletes as yet.





Maybe one day they’ll put vita­
min D back in beer. I bet that will
go a long way toward preventing D
deficiency—and give new meaning
to the line from the song, “Sunshine
almost always makes me high.”
Editor’s note: Jerry Brainum
has been an exercise and nutrition
researcher and journalist for more
than 25 years. He’s worked with pro
bodybuilders as well as many Olym­
pic and professional athletes. To get
his new e-book, Natural Anabol­
ics—Nutrients, Compounds and
Supplements That Can Accelerate
Muscle Growth Without Drugs, visit
Berwick, M., et al. (2005). Sun
Exposure and mortality from mela­
noma. J Natl Cancer Instit. 97:195­
Bao, B.Y., et al. (2008). Protec­
tive role of 1A, 25-dihydroxyvitamin
D3 against oxidative stress in non­
malignant human prostate cancer
cells. Int J Cancer. 122:2699-2706.
Ahn, J., et al. (2008). Serum vi­
tamin D concentration and prostate
cancer risk: A nested case-control
study. J Nat Cancer Inst. 100(11):796­
Pitz, S., et al. (2008). Low levels
of 25-hydroxyvitamin D predict
fatal cancer in patients referred to
coronary angiography. Canc Epid
Biomark Prevent. 17:1228-1233.
Ng, K., et al. (2008). Circulat­
ing 25-hydroxyvitamin D levels and
survival in patients with colorectal
cancer. J Clin Oncol. 26:2984-2991.
Freedman, D.M., et al. (2007).
Prospective study of serum vitamin
D and cancer mortality in the Unit­
ed States. JNCI. 99(21): 1594-1602.
Mattilla, C., et al. (2007). Serum
25-hydroxyvitamin D concentration
and subsequent risk of type 2 diabe-
Diabetes Care.
Knekt, P.,
et al. (2008).
Serum vitamin
D and subse­
quent occur­
rence of type
2 diabetes.
Carretero, J.,
et al. (2007).
Vitamin D de­
ficiency is as­
sociated with
the metabolic
syndrome in
morbid obe­
sity. Clin Nutr.
nen, E., et al.
(2008). 25-hy­
D, IGF-1, and
syndrome at
45 years of
age. Diabetes.
R.M., et al.
(2008). Pre­
liminary data
about the
influence of
vitamin D sta­
tus on the loss of body fat in young,
overweight/obese women following
two types of hypocaloric diet. Brit J
Nutr. 100(2):269-72.
Shi, H., et al. (2001). 1, 25-hy­
droxyvitamin D3 modulates human
adipocyte metabolism via nonge­
nomic action. FASB J. 15:2751-2753.
Konradsen, S., et al. (2008).
Serum 1,25-dehydroxyvitamin D is
inversely associated with body mass
index. Eur J Nutr. 47:87-91.
Cauley, J.A., et al. (2008). Serum
25-hydroxyvitamin D concentra­
tions and the risk for hip fractures.
Ann Intern Med. 149:242-250.
Scragg, R., et al. (2008). Fre­
quency of leisure-time physical
activity and serum 25-hydroxyvita­
min D levels in the U.S. population:
Results from the third National
Health and Nutrition Examination
Survey. Am J Epid. 168:577-86. IM
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WhitneyReid_1101_F.indd 125 8/27/09 6:51:43 PM
Whitney Reid
by David Young
Photography by Michael Neveux
hitney Reid went from
playing football in high
school and college
to powerlifting. After attending
the NPC Nationals to watch
a friend compete, he changed
course to become a competitive
bodybuilder—but that desire
morphed into a move toward
fitness modeling.
A good choice,
as his very first
photo shoot was
for a cover.
Let’s catch up
with Whitney and learn the secrets
of his success.
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WhitneyReid_1101_F.indd 126 8/27/09 6:22:55 PM

DY: Congratulations on your
first IRON MAN cover. How do
you feel?
WR: It feels great. I also got to
shoot with Figure Olympia winner
Jennifer Gates, and it was such an
honor. I was amazed to be chosen
for that.
DY: Jennifer is gorgeous. I
know it took a lot of discipline
and hard work to achieve your
condition for the cover. Is it
your best condition to date?
WR: Yes. Over the past two years
I’ve been slowly transitioning my
body from a powerlifter’s build to
a leaner fitness physique. My goals
have drastically changed. They used
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WhitneyReid_1101_F.indd 128 8/27/09 6:35:19 PM


to be to pack on mass and lift as
heavy as possible. Now I stay lean
all year long, not only for photo
shoots but as a part of a healthy
DY: What is the primary chal­
lenge that you face getting
ready for a photo shoot?
WR: Staying lean all year is a
huge challenge for me because I
love to eat. I’m from the South, so
fried foods and homemade baked
goods are always nearby, but
nowadays I stick with a clean diet
seven days a week and try to keep
my bodyfat as low as possible. My
training style has also changed.
DY: How did you overcome the
mental challenges that it took
to achieve your condition?
WR: To keep your body at a cer
tain level of conditioning is a never
ending task. I work hard daily to
make improvements. I like to do
certain things to stay focused men-
tally—that applies to my health,
finances, career or any other aspect
of my life. You can apply them to
any aspect of your life as well:
1) Have a written plan.
2) Review that plan daily and
make changes as needed.
3) Say the plan out loud, discuss
it with a training partner, train­
er, friend, someone close to you.
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WhitneyReid_1101_F.indd 130 8/27/09 6:24:26 PM

4) have a vivid men­
tal picture of the
outcome you want.
If it’s to be in the
best shape of my
life, I will plan for
that and see how I
look; if it’s to make
a certain amount
of money, I set that
goal and imagine
what it will be like
once I’m there.
It’s critical to know
your eventual re­
sult. If not, how do
you know you have
achieved your goal?
DY: I love that
approach and use
a similar strategy
daily. How did the
changes in your
diet and training
come about?
WR: Two years ago
I started working with
the “Pro Creator,”
Hany Rambod, and
he introduced me to
his training system,
FST-7—Fascia Stretch
Training. At the end of
each bodypart routine
you perform an exer­
cise for seven sets of
15 reps with only a 30­
second rest between
sets. That program is
designed to stretch the fascia tissue
that surrounds muscle fibers. The
stretching will enable maximum
muscle growth. It also brings vita­
mins, minerals, amino acids and
oxygen into the muscle. Plus, I’ve
incorporated cardio into my train­
ing at least five days per week.
DY: I’ve seen similar mass-
building approaches, such as
Eric Broser’s FD/FS and Steve
Holman and Jonathan Lawson’s
Power-Density. How did you
and Hany design your nutrition
WR: When preparing for a photo
shoot, it’s a combination of my meal
plan, training, cardio and supple­
ments. Hany has been the key to
my success when it comes to being
razor sharp for my photo shoots. He
designs my entire plan and makes
adjustments weekly to keep me on
DY: How about giving us a
sample day of eating meal by
WR: My meal plan stays con­
sistent throughout the year. I stick
with a moderate-carb, lowfat and
high-protein diet with an occasional
cheat meal—but if my obliques
begin to vanish, I get rid of the cheat
meal. When I diet for a photo shoot,
I drop carbs, raise protein and keep
fat intake the same. Here’s an exam­
ple of my diet four weeks out from a
photo shoot:
Meal 1
12 egg whites
1/2 cup oatmeal
Meal 2
8 ounces ground turkey
3 ounces sweet potato
Meal 3
Protein shake
Meal 4
8 ounces tilapia
1/2 cup rice
1 cup broccoli
Meal 5
8 ounces tilapia
1/2 cup broccoli
Meal 6
12 egg whites
For my final week before a shoot
every meal consists of ground
turkey or tilapia; I remove all egg
whites and protein shakes—I like to
stick with all whole foods the week
before my shoot.
DY: Do you work with a train­
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WhitneyReid_1101_F.indd 132 8/27/09 6:25:04 PM

“My meal
plan stays
the year.”
ing partner?
WR: Absolutely. Having a workout
partner is crucial to the success of
my training. I think it’s important
to have someone training with you
who has similar goals so you keep
each other on track. It’s great to
have someone there to push you
through your workouts and keep
the intensity high in the gym. It can
be tough to train alone and stay
focused when dealing with dieting,
especially when you’re extremely
low on carbs.
DY: Is your training partner
an important part of the prepa­
ration process?
WR: My training partner is also
my business partner, Ron Stack. He’s
a former personal-training client
of mine and has had tremendous
success in the gym over the past two
years. He is a former college athlete
and approached me to help get him
As the Trojan man
back into shape. To date he’s lost
nearly 30 pounds and is in excellent
DY: That’s awesome. So is
personal training your main
source of income?
WR: I work only with a select
few clients now. My business is
East Coast Fitness. We sell new and
used fitness equipment, and we’re
certified to service all major gym
equipment brands. For new equip­
ment we deal with Matrix, and for
used equipment we deal with every
major brand. We completely refur­
bish all used pieces to make them
look and feel new, and our prices are
anywhere from 30 to 40 percent off
retail. We help start-up gyms, small
personal-training facilities, hotels,
apartment complexes and corporate
clients fully equip their facilities at a
great value.
DY: That sounds like a great
business. [Editor’s note: Find
contact info for East Coast Fit­
ness Equipment at the end of
the interview.]
WR: Well, I’m also actively pur­
suing fitness modeling and acting
work with the help of my agent,
Silver Model Management. I was
just cast as the Trojan condom man.
We shot the first commercial three
weeks ago. I’m the first real person
to play the Trojan man.
DY: I’ve never interviewed a
real superhero before. Tell me
more about your training. Did
you start out bodybuilding?
WR: Before I started working with
Hany, my training focused mostly
around the bench, squat and dead-
lift—all heavy. I originally started
working out to be more competi­
tive in athletics, concentrating on
gaining size for football. Now I train
more like a bodybuilder, focusing on
building quality muscle rather than
just putting on mass.
DY: Which bodyparts respond
easily for you, and which have
been more challenging?
WR: Chest and tri’s have always
been the most responsive muscle
groups for me. I’ve always been nat­
urally strong with all pushing exer­
cises—bench, inclines, pushdowns.
Hany has me focusing mostly on my
upper chest now, doing heavy in­
cline dumbbell presses, incline flyes
and incline cable crossovers.
The most difficult muscle group
for me to develop has been my
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Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Arms

quads. I’m 6’3” at 220 with long legs,
so it seems no matter how hard I
train them, I see very little growth. I
actually enjoy training legs. In fact,
squats—ass to calves—are one of
my favorite exercises, but it’s been a
slow process bringing my quads up
to match my upper body.
DY: What are your favorite ex­
ercises? Are there any exercises
you’re unusually strong on?
WR: My favorite exercises are
incline dumbbell presses for chest
and deadlifts for back and lower
body. I’ve had a big bench from
the day I started weight training. I
usually work up to the 160-pound
dumbbells for sets of 10 incline
presses. My best deadlift to date is
595 pounds.
DY: Those are impressive
numbers. How do you break out
your training week?
WR: My training days rotate each
week. I usually decide the day be­
fore I train what bodypart I’m going
to work on. A typical week might
break out like this:
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders
Day 5: Arms
DY: Give me a week of your
typical training program body-
part by bodypart.
WR: I’ll list a sample workout for
a week [at right], but as I stated be­
fore, which days I train a bodypart
may actually be different depend­
ing on travel, work schedule or my
energy level.
DY: You said you’re 6’3” at 220.
What was your weight for the
IRON MAN cover?
WR: I weighed 212 pounds when I
shot the cover. I’m currently 220 and
about the same bodyfat percentage.
DY: What improvements did
you make during your prepara­
tion for the cover?
WR: While training for this shoot,
I noticed the best gains in my back
and bi’s. I trained my back harder
than ever, doing dumbbell rows,
barbell rows and deadlifts every
back workout. My favorite exercise
for putting the finishing touches on
a back workout is wide-grip cable
Day 1: Chest
Incline dumbbell presses 5 x 10
Incline dumbbell flyes 4 x 12
Hammer Strength incline
presses 3 x 12
Cable flyes 7 x 15
Day 2: Back
Pulldowns 3 x 12
Top-end partial lat
pulldowns 2 x max
Deadlifts 4 x 10
Dumbbell rows 4 x 12
Barbell rows 3 x 10
Cable pullovers 7 x 15
Day 3: Legs
Leg extensions 5 x 12
Leg curls 5 x 12
Squats 4 x 12
Leg presses 4 x 10
Leg extensions 7 x 15
Day 4: Shoulders
Dumbbell presses 4 x 10
Plate front raises 3 x 12
Machine rear-delt flyes 5 x 12
Upright rows 3 x 12
Dumbbell shrugs 4 x 12
Lateral raises 7 x 15
Day 5: Arms
Close-grip bench presses 3 x 10
Overhead dumbbell
extensions 4 x 12
Pushdowns 7 x 15
Straight-bar curls 3 x 12
Alternate dumbbell curls 4 x 10
Hammer curls 3 x 12
Hammer Strength
preacher curls 7 x 15
DY: Who inspired you in
your fitness career?
WR: I’m inspired by guys
like Frank Sepe, Greg Plitt,
Sebastian Siegal. Those guys
have done great things with
their careers, magazine cov­
ers, TV movies. I hope to one
day be on the same level.
DY: Which nutritional
products do you find
WR: Supplements are a
huge part of my training
program. When you train as
hard as possible every time
you walk in the gym, supple­
ments are key to helping
recovery and muscle growth.
I stick with the basics, like
Cytosport whey protein,
Met-Rx meal replacements,
Eggwhites International and
EVO, a supplement created
by Hany that his pro and
NPC athletes have been
using over the past year.
DY: What kinds of mis­
takes did you make early
on with your training
and nutrition, and how
did you end up with the
program you use today?
WR: When I began weight
training, I had no clue what
I was doing. My main focus
in the gym was to lift as
heavy as possible. I didn’t
realize the importance of
correct form and actually
working the muscle and
not just moving the weight.
My diet was horrendous as
well. I was a hardgainer and
thought that eating fast food
every day would be a great
134 NOVEMBER 2009 \ www.ironmanmagazine.com
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WhitneyReid_1101_F.indd 136 8/27/09 6:26:11 PM

way to get extra calories and put on
the size that I wanted. Needless to
say, it didn’t work, and before I knew
it, I was fat and didn’t get any stron­
ger. Lesson learned.
The crossover point in my train­
ing and nutrition came after I fin­
ished playing college ball. I became
fascinated by bodybuilding. My
competitive days on the field were
over, and I discovered a way to
channel that energy into the fitness
world. At that point I realized how
important proper diet and nutrition
were to building quality muscle and
keeping my bodyfat low.
DY: That’s an important les­
son. At what point did you real­
ize that fitness was what you
wanted to do?
WR: As a youth I played sports
all year round, and as I became
more competitive and moved on
to college ball, my fitness level and
sport-specific training were a major
part of my success. After college I
focused my competitive nature on
training and improving my phy­
sique. In 2004 I went to my first
major bodybuilding show with [now
IFBB pro] Curtis Bryant to watch
him compete in the NPC Nationals.
After the show I knew that I had to
be involved in the industry, but I
wasn’t sure where I could fit in.
When I first started training with
Hany, our goal was to prep me for
a state-level bodybuilding show.
After training for several months,
he suggested that I change my ap­
proach and move toward fitness
modeling. At first I resisted the idea,
but he knew what he was talking
about, and my first photo shoot was
for a cover. I love the exposure and
feeling of accomplishment after
training for weeks for the shoot. I
hope the exposure I receive from
the magazine covers becomes a
platform for me to write, train and
teach others interested in the fitness
DY: That’s a great goal. So
what’s next for you?
WR: With the fitness industry I
see so many opportunities—com­
mercial, print, video and all media
outlets. The fitness industry contin­
ues to grow each year. As a personal
trainer I’ve seen a huge increase in
the baby boomer generation’s be­
coming more concerned with health
and fitness. Given such a large
demographic, I believe that the
industry will continue to change,
“I’m 6’3”
and weighed
when I shot the
136 NOVEMBER 2009 \ www.ironmanmagazine.com
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WhitneyReid_1101_F.indd 137 8/27/09 6:36:29 PM

With Phil Heath
adapting to baby-boomer needs.
I also stay close to the body­
building world, helping local com­
petitors prep for contests. I go to
all major bodybuilding shows, and
I just recently started judging NPC
shows. I’m a huge fan of the sport,
and it’s my way of connecting with
the fitness world. I aspire to write
and be more involved in the fitness
industry. I hope that this is only the
beginning for me.
DY: Let’s switch subjects. Who
of the past and present exem­
plify the type of physique you
consider to be ideal?
WR: My favorite bodybuilder of
all time is Shawn Ray. As for today’s
bodybuilders, I think Phil Heath is
hands down the best.
com, join the East Coast Fitness
Equipment Facebook fan page, or
call (804) 612-9561 and get a full list
of inventory. To contact Whitney
for modeling or trade shows, go to
www.SilverModels.com. IM
With Curtis Bryant
DY: Good choices. What have
been your biggest challenges in
life and in your bodybuilding
career? How did you overcome
WR: To be honest, I am chal­
lenged on a daily basis to train as
hard as possible and to stay consis­
tent with my meal plan. Sometimes
I feel as if I alienate myself from
friends and family because I stay
so focused on my goals. Choosing a
lifestyle with fitness being the center
point is difficult. I can’t
go out for my favorite
Mexican food and beer
with my friends on a
weekly basis, visit the
local Krispy Kreme or
skip out on my training
because I had a long
day at work, but that’s
the choice I make to
achieve the outcome I
Editor’s note: To
contact Whitney for
fitness equipment, send
e-mail to EastCoastFit­
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AppersChest_1107_F.indd 143 8/26/09 2:24:32 PM
Lee Apperson’s
Pec-Etching Program
by Cory Crow
Photography by Michael Neveux
hat would you say if I suggested that the most
cutting-edge training theories in bodybuilding
may belong to a 51-year-old IFBB pro who’s been
lifting for 26 years and is approaching his next
competition, the ’09 Atlantic City Pro, with a goal of making the
top 15? That I’m crazy? Well, I may have been spending too
much time at the computer lately, but I’m pretty sure I’m
not crazy—although getting this type of response during
a bodypart-training interview will drive a writer a little
CC: So, what’s your chest routine?
LA: I don’t have a set routine.
My first thought? “Awww crap.” After that I con­
templated the children’s book I wanted to write—or
maybe the next great American novel. Then it hit
me: This is something entirely different from what
anyone else is doing, and it’s being done by a vet­
eran of the iron game who’s competing against
men half his age. Lee Apperson’s philosophy re­
garding weight training is to constantly move
forward, to never be satisfied with the status
quo. He believes that it’s folly to go back to
where you were, that a routine is limiting in
and of itself.
“Everything is part of a big puzzle,” he
says. “How you put the puzzle together de­
cides whether or not you’ll be successful.”
It’s chest training without a net, always
finding new ways to pound the muscles
into submission, to stimulate them from
new angles, with more weight, creating
a balance and flow that many feel are
missing from the bodybuilding stage
Lee readily admits to being a throw­
back to a bygone age when bodybuilding
contests also involved feats of ath­
leticism and people on the beach were
building muscles and engaging in sport,
wanting to look both good and athletic
at the same time. He is so out of the norm
from the modern physique standard that
it appears at times that the judges don’t
quite know what they’re supposed to do with
him. When you think about it, it makes sense.
Bodybuilders from the so-called golden age of
bodybuilding were physical culture Renaissance men.
They possessed a lithe, streamlined look that would be
considered not thick enough compared to today’s behemoths.
The physiques more closely resembled ancient Greek statues than
comic book drawings, and athletic prowess was valued above
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” ’

” “ ’

mass. Some would call the modern
look progress; others would dis­
agree. The wonderful thing about
bodybuilding is that there s no
right or wrong answer, only opin­
ion. Unless you re in a competi­
tion, that is. In that case there is a
right” opinion—the opinion of the
“I wish they’d bring back the
masters shows, says Lee. “It’s
harder to prepare for a contest
when you know you re competing
for 15th place.
In masters events Apperson is
very competitive. At the ’08 Atlantic
City Pro, where there was a masters
contest, he finished second in the
over-50 category. In masters events
held from 1999 to 2003, he finished
ninth, 11th, eighth, 14th and 15th.
When he competes against the
“boys, he s a little less successful.
From 2004 to 2007—when there
were no masters shows—Lee en­
tered four competitions, placing
outside of the top 15 every time.
Earlier in his career Lee was one
of the top amateur bodybuilders
in the country, winning the AAU
Mr. America title in ’94 and ’95, the
NABBA Mr. USA in ’96 and the NPC
Masters Nationals in ’98, when he
earned his IFBB pro card. Lee also
finished in the top 10 at the NABBA
Mr. Universe in ’97 and ’98, just
before he turned pro.
So what keeps a guy who s used
to getting the good callouts going
when he s relegated to the last
ones? The process.
There are a lot of ways to stay in
this game, Lee suggests. There s
photography and writing, com­
mentary and personal training, but
I’m trying to forestall all of that for
as long as I can.
There s also the faint hope that
masters shows will come back into
vogue. Should that happen, Lee
feels that he ll have a built-in ad­
144 NOVEMBER 2009 \ www.ironmanmagazine.com
Lee Apperson’s Sample
Chest Programs
Week 1
Incline barbell presses
2 x 30 x 135
1 x 10 x 185
2 x 8 x 275
Cable crossovers (clavicle level)
1 x 20 x 50
1 x 15 x 70
1 x 10 x 120
Dumbbell bench presses
2 x 20 x 60s
1 x 15 x 90s
1 x 10 x 120s
Week 2
Hammer Strength flat-bench
presses (not upright type)
1 x 20 x 225
1 x 12 x 315
1 x 10 x 405
Incline dumbbell presses
1 x 15 x 70s
1 x 12 x 90s
1 x 10 x 110s
Pec deck flyes 1 x 15 x 100
1 x 12 x 180
1 x 10 x 220
Week 3
Cable crossovers (at floor level;
don’t raise handles higher
than top of abs) 1 x 20 x 70
1 x 15 x 80
1 x 10 x 100
Pushups (handles on floor,
feet on bench)
1 x 15 x bodyweight
1 x 12 x 45
Hammer Strength incline
presses 1 x 20 x 225
1 x 12 x 315
1 x 10 x 405
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146 NOVEMBER 2009 \ www.ironmanmagazine.com
“The only
thing I don’t
do in my chest
training is
presses with a
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AppersChest_1107_F.indd 147 8/27/09 11:33:58 AM

“ ’

“ ’



vantage over the other competitors
because he s stayed in the game
while everyone else has been away
from the grind of contest prep.
Then there s the small fact that
he loves the competition, loves
the prep and lifting, loves going
through the process of getting
ready for a show, meeting fans
along the way and knowing that
he s put forth his best effort.
If there s a word that best de­
scribes Lee Apperson s chest train­
ing, it’s different. He strives to hit
the chest from different angles
every week. There s nothing so out
there that Lee won t try it at least
once. If it works, he ll keep tweaking
it and adapting it to his program.
The only thing I don t do in my
chest training is flat-bench presses
with a barbell, he reveals. His rea­
son has to do with injury concerns.
At 50 I cant do some of the
things I was doing at 20 or even at
40. You have to be conscious of that
and keep yourself healthy.
In other words, it’s hard to build
muscle when you re in a sling or
recovering from surgery. Beyond
that, Lee s chest training is a mish­
mash of machines, free weights,
isometrics—you name it.
“I’m constantly working on find­
ing new ways to use a machine, he
says. Currently, Hammer Strength
machines and dumbbells are two
of his favorite tools.
When pressed on the dumb­
bell question, Lee confides that he
prefers using them to a straight bar
because they are the ultimate free
weights. His training philosophy
is built around developing muscle
while maintaining a balanced phy
sique. Using dumbbells gives him a
greater range of motion, brings the
stabilizing muscles into play and
provides greater control while he s
pounding the target muscle into
Another point he makes is that
newer doesn t always equate to bet­
ter. Lee s evaluation of equipment
can be summed up as follows: Was
the guy who invented it smart in the
1950s? Was the guy who invented
it smart today? All I care about is
whether the machine in question
properly works the muscle. Hearing
a guy say, ‘Oh, they have new equip­
ment, is useless. The real question is,
Does a gym have equipment that
Speaking with Lee Apperson
is like getting a chance to speak
with bodybuilders of the ’50s and
’60s. Its refreshing to do a chest-
training interview that’s some­
thing more than just a rehash
of the benefits of compound vs.
isolation movements and pound­
ing away at free weights until
your pectorals quiver.
To most of us bodybuilding
is about much more than that.
Bodybuilding is an important
part of our daily lives. For Lee Ap
person it’s much the same—he s
just more accomplished at it
than we are.
Editor s note: Lee Apperson
is an IFBB pro based in Florida.
To contact him for guest posing,
training or sponsorship, visit
him at www.LeeApperson.com.
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“ ”
’ ”

Effective Back Training
by Dustin Parsons
Photography by Michael Neveux
ack work has long been
an area of controversy in
strength training. Ques­
tions about lat develop­
ment are especially prevalent: Is
the lat pulldown the best and safest
exercise for the latissimus dorsi?
Why are most people stronger on a
lat pull or a pullup when they use
a palms-up grip? Are the lats in­
volved in row-type exercises? Does
changing my arm position during
rowing exercises affect which back
muscles are worked?
A basic understanding of the
anatomy and kinesiology of the
latissimus dorsi and surrounding
structures makes those questions
much less intimidating.
Lat Anatomy
The latissimus dorsi is a large
muscle with a very broad origin on
the vertebrae and ribs of the mid­
dle and lower back, tapering into a
narrow insertion on the front of the
head of the humerus on the upper
arm. On the surface it runs in a
mostly vertical fashion up the sides
of the back, giving the upper body
its V-shape. All of the muscle fibers
in the latissimus dorsi are virtually
parallel, making the entire muscle
participate in the same action on
the arm. That’s very different from
the pectoralis major, with its two
heads and distinctly different fiber
angles and actions on the arm. You
cannot train parts of the latissi­
mus dorsi.
Any discussion of the latissimus
dorsi must include a mention of
the teres major, which is commonly
referred to as the “lats little helper
because it contributes to the same
action on the arm. It s impossible
to train one without the other.
The origin of the teres major is
on the lower edge of the shoulder
blade, above the latissimus dorsi.
The insertion is on the head of the
humerus, in virtually the same
spot as the insertion of the latis­
simus. For that reason you should
consider the teres major to be an
extension of the latissimus dorsi.
The latissimus dorsi has two
main actions involving the arm.
It functions in adduction—pull­
ing the arm to the side of the body
from an out-to-the-side position—
and extension—pulling the arm
down from a horizontal position
straight out in front of the body.
Understanding those two primary
actions will be a great tool for han­
dling lat-exercise dilemmas.
Exercise and
Lat pulldowns. The pulldown
is indeed a great exercise for the
latissimus dorsi. When performed
with a variety of arm positions,
there s probably no other exercise
that targets the lats so effectively.
When you re using a wide grip, the
motion is pure arm adduction.
A narrow grip—hands shoulder
width—incorporates arm exten­
sion. An in-between grip gets in
both extension and adduction. To
most effectively train the lats, it’s
best to use a variety of grip widths
to work them in both of their prime
One point to remember as we
go through some additional points
about pulldowns: The pullup is me­
chanically the same exercise as the
pulldown, so the same principles
There is one drawback to the lat
pull. Repeated arms-over-the-head
types of activities have been linked
to shoulder-impingement syn­
drome. So if a physician has ever
told you that you have or are prone
to that condition, it’s advisable to
use other exercises, such as rows, to
train your lats.
Why are most people stronger on
pulldowns and pullups when they
use a palms-up grip? That has to do
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BBComLats_1108_F.indd 152 8/25/09 3:03:05 PM




152 NOVEMBER 2009 \ www.ironmanmagazine.com
1) Undergrip pulldowns
2) Wide-grip pulldowns
3) Close-grip cable rows
4) One-arm rows
with the biceps. Elbow flexion is a part
of the lat pulldown movement, and the
biceps are a primary muscle responsi­
ble for elbow flexion. The biceps have a
mechanical advantage in elbow flexion
when the palms are up, or supinated, as
opposed to down, or pronated, partly
because of the different positions of the
radius, where the biceps insert, during
pronation and supination of the hand.
The biceps contribute more force to the
movement when your palms are up,
causing you to produce more force in
the exercise.
Rows. Now for the row dilemma.
The list of possible rowing exercises
includes the seated cable row, T-bar
row, bent-over dumbbell or barbell row
and any machine that simulates those
movements. The real question is, Do
rows work the lats?
It all depends on the position of
your arms. Keeping your elbows close
to your sides during a row creates arm
extension. As extension is a prime ac­
tion of the latissimus dorsi, doing the
exercise in that fashion does work the
lats very well.
Doing the exercise with your elbows
high, or arms perpendicular to the
body, reduces the lats’ leverage. The
movement becomes horizontal arm ab­
duction, which is not a prime action of
the lats. It is very much a prime action
of the rear deltoids, teres minor and
infraspinatus, so it’s not a very effective
way to train the lats.
Understanding the above informa­
tion can help you get the most effective
results from your back training. If you
haven’t already had to face these issues,
it’s merely a matter of time before you
do. Now you are armed with the facts
that will lead you to professional solu­
Editor’s note: Dustin Parsons is
certified by the International Sports
Science Association, www.ISSAonline
.edu. Contact him at parsons@ISAA
online.com. For similar articles visit
www.Bodybuilding.com. IM
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Oldetime_1111_F.indd 160 8/27/09 5:30:16 PM

2009 Association of Oldetime
Barbell and Strongmen
Awards Dinner
by John Balik • Photography by Roland Balik • Illustrations by Jim Sanders
I always look forward to the AOBS
awards dinner because it’s much
more than a dinner—it’s an all-day
celebration that brings together
those who enjoy the history of
strength and muscle and the people
who created that history. Founded by
the late Vic Boff and now produced
Bill Seno.
by Artie
the event
marked its
26th year in
and his
team did a
a labor of
and sus­
this special
event. The Association of Oldetime
Barbell and Strongmen reunion is an
opportunity to honor the legends of
the iron game and to renew friend­
ships. The iron game has many seg­
ments—from power and Olympic
lifting to bodybuilding and strong­
man exhibitions. If you use a barbell,
you’re a part of it. The day included
wonderful seminars given
by Tommy Kono and
Bruce Wilhelm, Strong­
man exhibitions and
Olympic-lifting demon­
strations, plus the awards
This year was espe­
cially memorable for me
because two of the hon­
orees, Bill Seno and Carla
Dunlap, have been a part
of two different segments
of my life. In the early
’60s I sometimes trained
at the Sayre Park Field
house in Chicago, and I His dedication to
would see Bill Seno bench-pressing
huge weights and generally train­
ing like a man possessed. Bill was a
world-class powerlifter housed in a
bodybuilder’s physique—an amaz­
ing athlete.
I’ve photographed Carla Dunlap
many times in her bodybuilding
career and had always found her to
be a very elegant athlete with a spar­
kling personality. I had asked Steve
Wennerstrom, chronicler of wom­
en’s sports and our mutual friend,
to come to the event, as he was the
person who introduced Carla to
bodybuilding. Family commitments
precluded his attendance, but I
know he was there in spirit to honor
his friend of 25-plus years. I hadn’t
seen Carla in 20 years and Bill in 40.
Are those numbers possible? Wow!
As I’ve written many times, the
real pleasure of being a part of this
world is the people. Some are great
champions who happen to be won­
derful people, and others just share
our fascination with strength and
The third honoree was Bruce
Wilhelm, whom I know through
our mutual friend, the legend­
ary photographer Gene Mozée. I
will let Randy Strossen’s recap of
Bruce’s seminar give you a snapshot
Carla Dunlap.
of Bruce. I was
present at that
seminar, and it
was a mixture of
solid information
and wonderful
rollicking good
time. Gene would
have loved being
there to honor
his friend, but he
couldn’t make the
dinner because
he is his sister’s
primary caregiver.
her is a measure of his character.
Unfortunately, I wasn’t able to
attend Tommy Kono’s seminar, but
I did see Randy Strossen’s. I have, of
course, read Tommy’s book Weight-
lifting, Olympic Style. Much more
than a training manual, it’s a histori­
cal document written by the most
accomplished Olympic weightlifter
the United States has ever pro­
duced. The writing is very personal
and inspir­
ing, and the
book is a
for anyone
in exploring
the mind of
a champion
and discov­
ering a trea­
sure trove
of training
Bob Gold-
man, M.D., is
a very strong
supporter of the AOBS, and I had
the pleasure of being a part of his
table at dinner. “Dr. Bob,” as always,
was a gracious host. Denie Walter,
who was editor in chief of Dan
Lurie’s Muscle Training Illustrated,
sat next to Dr. Bob and was his usual
font of enthusiasm. The ageless Bill
Grant sat across from me, as did
IRON MAN scribe Roger Schwab.
Roger always brings a special intel­
ligence to any gathering, and his
enthusiasm was fun to experience.
Next to him was John Heck, a friend
from the ’70s, a lifelong bodybuilder
whom I first met in the health-foods
business. Next to me was my son
Roland, who came up from Dela­
ware to photograph the event for
IRON MAN. Great job, Roland. To
see all of the pictures is a reminder
of a wonderful day now secure in
my memory.
Bruce Wilhelm.
160 NOVEMBER 2009 \ www.ironmanmagazine.com
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Oldetime_1111_F.indd 161 8/27/09 5:11:15 PM
John Balik and Bill Grant.
Deborah Diana, Doris Barrilleaux and Carla Dunlap.
Carla Dunlap.
Tommy Kono.
Bill Seno. Bruce Wilhelm.
Bill Seno.
Carla Dunlap and Artie Drechsler.
Joe Rollino. Joe Abenda and Roger Schwab.
Isaac Berger and Bill Grant.
Denie Walters, Doris Barrilleaux
and Dr. Bob Goldman.
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Oldetime_1111_F.indd 162 8/27/09 5:12:03 PM

Wisdom From the Top
Tommy Kono and Bruce Wilhelm Seminars
by Randall J. Strossen, Ph.D.
Two things that make the annual Association of Old­
etime Barbell and Strongmen reunions unique are the
quality and type of people leading the seminars. This year
Tommy Kono and Bruce Wilhelm did the honors.
Let me introduce Tommy Kono by saying that one year
at the Arnold Expo, the man himself pointed to Tommy
Kono, saying how as a youth he wanted to be “studly”
like Tommy—so muscular and strong. How’s that for a
compliment? When’s the last time Arnold said that about
you? Of course, Tommy Kono deserves no less, as he’s an
Olympic gold medalist, world champion and world-re­
cord holder. He’s considered one of the all-time greats in
the sport of Olympic weightlifting, and for a time he was
a pretty impressive bodybuilder.
Somewhere along the way, the mild-mannered, be­
spectacled Tommy Kono became a radical of sorts, in that
he’s not afraid to point out rampant technical flaws he
sees in lifters. He’s also not shy about saying that with the
stagnation in U.S. national weightlifting records, it’s time
to give ourselves a swift kick in the rear end if we’re tired
of sending American weightlifters to the world champi­
onships or the Olympics and usually have them not even
break into the top 10.
“We have coaches galore,” Tommy says, “but where
are the medals?” And lest you think that Tommy’s just
an iconoclast, he’s not—he’s been at the very pinnacle
of the weightlifting world, which takes a rare streak of
individuality, so that’s what’s coming through here. As he
learned when he was a lifter, “You are on the platform by
Tommy Kono.
162 NOVEMBER 2009 \ www.ironmanmagazine.com
yourself,” and people who have enough spine for that, if
they’re lucky, can transfer that perspective and skill set to
other walks of their lives.
That was the gist of Tommy’s talk at the AOBS: Lift­
ers need to improve their technique, and as a nation the
United States needs to improve its performances if it’s
ever to return to days of glory in the world of internation­
al weightlifting competition.
If that’s too abstract for your tastes and in case you
haven’t quite finished reading his book, here are three
quick tips guaranteed to add some kilos to your next
snatch and clean and jerk:
1) Maintain a strong arch in your back when you pull.
2) Start slowly when you pull the bar from the floor.
3) Stand tall when you finish your pull.
Finally, with all this emphasis on correct pulling, don’t
underestimate the importance of the jerk: Tommy Kono
recommends that it be treated as a lift unto itself.
A 2009 AOBS honoree, Bruce Wilhelm was world-class
in three Olympic sports—track, wrestling and weight­
lifting—and at the ’76 Olympics he tied for third on the
total, but his bodyweight bumped him down to fifth
place. Still, he had the second highest snatch, so he got
a world championships silver medal to prove his excel­
lence in Montreal. Funny thing, though, in some ways
Bruce Wilhelm.
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www.ironmanmagazine.com \ NOVEMBER 2009 163

e e e e Je
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Bruce is even better known for
winning what he refers to as “the
so-called World’s Strongest Man
Besides his tremendous athletic
ability and great strength, Bruce
Wilhelm was never a shy person.
“Holding forth” has been noted as
what Bruce does best, and while
he once said, “I should have been
a clown,” he then added, “I am
a clown.” The man is all of these
things. In addition, he’s a great
student of lifting history. Because
he doesn’t suffer fools or charlatans
gladly, Bruce Wilhelm is an unusu­
ally good source when you’re trying
to sort the wheat from the chaff in
the lifting world.
Weighing a svelte 235 pounds
these days, roughly 100 pounds
below his competition bodyweight,
Bruce has never been one to be
fooled by gimmicks, and he made
fun of the guys who are busily bang­
ing away on event training for the
first couple of World’s Strongest Man
contests—Bruce was adamantly op-
Tommy Kono on Iron Man’s
July 1950 cover .
posed to that approach. “Strong is
strong,” he declared. For him it was
simple: The Olympic lifts and squats
were the basics that would get you
where you wanted to go. Bruce has
two World’s Strongest Man titles, not
to mention the subsequent fame
and fortune, to prove his point.
Since he’s a guy who likes to fly
first class, aspires to see his name
on cranes worldwide and has the
experience of paying private-school
tuition for his kids, it might be
especially worth noting the impor­
tance Bruce Wilhelm places on not
having things too easy if you want
to succeed as an athlete. Wilhelm
applied the starving artist model
to his athletic career, and he’s em­
phatic that it hardened his resolve
and improved his performance. By
extension, making things too easy
for an athlete could be his undoing
ather than making—a point that
jibes with Tommy Kono’s experience
as well. IM
Editor’s note: Randall Stros­
sen and IronMind are well known
throughout the strength world;
please visit IronMind on the Web at
www.IronMind.com. IM
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’ -

’ “
by Mike Mentzer
Q: Where I live on the East Coast,
a number of high-intensity body
builders and trainers emphasize
something called superslow train­
ing, in which you take 10 seconds
to do the positive portion of the rep
and 10 seconds to do the negative, or
lowering, portion. I tried it in my last
workout and found it tedious. How
do you feel about superslow train­
ing? Also, just how important is
the issue of rep speed? It s one of
those aspects of exercise that I’ve
never thought much about.
A: Every aspect of weight training is im­
portant, including rep speed. None of the
studies I’ve seen that declare the superi­
ority of volume training have ever men­
tioned the issue of rep speed. That alone
makes such research highly suspect.
I don t agree, however, with the super
slow advocates that a 10/10 cadence is
imperative. While most of the support
for that idea is merely anecdotal, Ken
Hutchins of the Super Slow Exercise
Guild claims that lifting and lowering a
weight any faster than eight seconds on
each part of the rep brings momentum
into play, thereby reducing the intensity
of the muscular contraction. My own
observation of my clients’ training tells
me that Hutchins’ assertion isn t true. In
fact, Hutchins and the other superslow
advocates don t even refer to rep speed”;
instead, they talk about time. Speed is
defined in terms of relative rate of mo­
tion, such as driving a car at 60 miles per
hour. In weight training that might equate
to performing pulldowns at one foot
per second. So their intellectual base is
founded on a false premise.
Years ago Arthur Jones and the Nautilus
Every so often we reach
back into the archives
and run a Heavy Duty
Q&A written by Mike
Mentzer. This one
appeared in the June ’00
The Wisdom of
Mike Mentzer
www.ironmanmagazine.com \ NOVEMBER 2009 167





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HeavyDuty_1104_F.indd 168 8/27/09 12:01:27 PM

Company conducted studies of sub­
jects lifting weights while standing
on a force plate. When the subjects
employed any sudden jerking, yank­
ing or thrusting to get the weight
started and/or to keep it moving,
momentum came into play. In ex­
treme cases using momentum led to
the muscles’ getting resistance only
at the start and the end of a move­
ment, with little or none through
most of the arc of motion. That’s
a highly undesirable situation, as
you need resistance throughout the
rep to ensure complete develop­
ment. Thrust and momentum are
outside forces. When they come into
play during weight training, they
reduce the force, or intensity, of the
muscle contraction and so reduce
the growth stimulation. Contraction
intensity is the primary factor in
exercise science.
The only significant point about
rep speed is that you must lift and
lower the weight with full muscu­
lar control—control being the key
word. Initiate each movement de­
liberately, with no sudden jerking
or thrusting, proceed under strict
control through the positive portion
of the repetition, pause for three
seconds in the contracted position
and lower under strict control.
There’s no length of time that’s
absolutely best. It would be impos­
sible to conduct a study that would
discover the optimum rep speed;
however, Arthur Jones and oth­
ers, including me, have found that
a four/three/four cadence—four
seconds up, three seconds holding
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HeavyDuty_1104_F.indd 169 8/27/09 12:01:57 PM
As a bodybuilder your
primary purpose is not to hoist
the heaviest weights
possible but to achieve
maximum muscle contraction
to induce optimum growth
in the contracted position and four
seconds down—is enough to avoid
creating momentum and give you
full, high-intensity muscular con­
Remember also that you’re a
bodybuilder, not a weightlifter. Your
primary purpose is not to hoist the
heaviest weights possible but to
achieve maximum muscle contrac­
tions to induce optimum growth
stimulation. Lifting and lower­
ing weights smoothly, evenly and
slowly—but not superslowly—under





strict control helps you do just that.
Using a standardized cadence,
such as four/three/four, will also
prove invaluable in accurately
measuring your training progress,
another issue of great importance
in a scientific approach to exercise.
If you perform your reps at varying
speeds from workout to workout,
you won’t know how much work
the muscle is performing. You may
think you’re progressing when, in
fact, you’re regressing, and vice
versa—as occurred in the studies
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HeavyDuty_1104_F.indd 170 8/27/09 12:02:17 PM

A slower, steady cadence is safer. I see
many trainees literally bounce the weight
up, with no pause.





mentioned above.
A somewhat slower, steady ca­
dence is safer as well. I see many
trainees literally bounce the weight
up, with no pause in the contracted
position, and then let it flop back
down without any control dur­
ing the negative movement. That
minimizes the stress on the muscle,
making the exercise much less
productive, and it causes the forces
involved to increase well beyond
those of the actual weight, greatly
increasing the risk of injury to the
muscles, joints and connective
Q: I’m a personal trainer
in New Jersey with a clientele
of about 30 people. I recently
switched to Heavy Duty, high-in­
tensity training, but I’m having
a problem convincing people
that one set per exercise is all
they need. How do you deal with
that issue?
A: Some people have a hard time
switching from the blind, nontheo­
retical, volume approach to high in­
tensity, even when they’ve accepted
it intellectually. That’s due largely
to subconscious biases about doing
only one set. Most have the idea
that since $100 is better than $1,
doing more sets is better than doing
fewer. The fallacy in that argument
is known as “context switching”—
that is, taking a principle from one
context, such as economics, and
applying it blindly to another, in
this case exercise science. That’s
something you can explain to your
clients: You can’t take a principle
from one context and misapply it to
another and expect to get meaning­
ful results.
You can also tell them that they’re
so mesmerized by the number one
that they fail to consider the na­
ture of what that one thing is. The
solution is to alter their standard
of notation. A properly performed
high-intensity set of 10 reps to
failure involves lifting the weight
under full control to work positive
strength, holding it in the con­
tracted position for two to three
seconds to work static strength
and then lowering it slowly to work
negative strength. That’s quite dif­
ferent from the norm, as described
above. Each rep consists of three
distinct elements, so in a set of 10
reps there are a total of 30 units of
Years ago I wrote an article titled
“The Loneliest Number.” In it I
explained to skeptics of the one-set
idea that it takes only one bullet to
kill a person, only one well-placed
blow from a hammer to stimulate
an explosion with a stick of dyna­
mite and only one sperm to fertilize
an ovum. So, why can’t one set to
failure of an exercise be sufficient
to stimulate an optimal increase in
strength and muscular size?
If people deny the possibility that
your point may be true, say to them,
“If you’re certain that one set is not
enough to stimulate an increase,
then you need to tell me precisely
how many sets are required.” At that
point they won’t have a clue as how
to answer, or they’ll simply mimic
the bodybuilding orthodoxy and
the exercise science establishment,
citing the arbitrary number four.
Of course, the best way to con­
vince someone of the effectiveness
of one-set training is to marshal
the evidence. You might cite Dorian
Yates, Casey Viator, Ray Mentzer,
Aaron Baker, David Paul, Roland
Kickinger and me. Also, you can
refer to my past articles and my
Web site, www.MikeMentzer.com,
which feature numerous verifiable
success stories.
Editor’s note: For a complete
presentation of Mike Mentzer’s
Heavy Duty training system,
consult his books Heavy Duty II,
High Intensity Training the Mike
Mentzer Way and The Wisdom of
Mike Mentzer, which are available
from Mentzer’s official Web site,
www.MikeMentzer.com. See the ad
on the opposite page. IM
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Mastering Metallourgos:
s the fitness industry con­
tinues to grow by leaps
and bounds, the number
of training gurus also
grows exponentially. With each
new fad and system the blueprint
becomes increasingly more com­
plicated. You ve got Russian Smo­
lov, High-Intensity Training, Bill
Starr s 5x5, Progressive Periodiza­
tion, Westside Barbell, Joe Aver
age, Rippetoe s Starting Strength,
Sheiko Training, the Poliquin
Principles, Cross Fit, Plyometrics,
Dinosaur Training, Positions of
Flexion, German Volume Training,
the Weider Principles, the double
split (made famous and partially
created by Schwarzenegger and
his training partners) and so on
and so forth.
With all these training pro­
grams, systems and theories with­
in reach of anyone who has access
to the Internet or to a bookstore,
the ongoing debate, not surpris­
ingly, revolves around which sys­
tem works best for who and who
should be employing which work
out. The abundance of choices
causes novice lifters to change
their training plans the way they
change their socks. It s rare for
beginning lifters to give a system a
year s time to prove its worth and
return on investment.
This is the first in a series of
Power Surge installments written
specifically for people whose main
priority in the gym is to deadlift
(without a powerlifting suit) and
bench-press (without a bench
super shirt) the most weight they
can possibly lift for one to three
reps. If you ve got other iron
goals that are higher up on your
Maslow s Pyramid, then you prob­
ably shouldn t commit yourself to
following this series and morph­
ing into a benching and pulling
monster. But if you look in the
mirror and dream about hav­
ing the build of a national-level
push-puller—thick, dense back
muscles, titanic traps, a bull s
neck, corded muscles running
down your arms, boulder-sized
front delts and a physique that’s
built for a burst of maximal power
output—then this might be the
program for you!
Nutrition Notes
Out of all the factors that influ­
ence your success in training, the
four that are most important are,
in order, nutrition, rest, training
and biochemistry and genetics.
The majority of steroid-using
weightlifters are using way more
anabolics than they really need to
maximize their gains. Most steroid
gurus at the gym, if they’re being
honest, will cite test dosages rang­
ing from 500 to 2,000 milligrams
per week! And then on top of that
they’ll discuss the options of orals
plus additional injectables.
All that notwithstanding, on
just a 250-milligram shot of doc-
tor-prescribed testosterone for
HRT, my levels jumped up the
point scale to 1,600! It was 160
percent of the very top end of
what experts believe a natural
collegiate athlete s testosterone
levels could be. I’m suggesting
that anyone interested in HRT
should avoid the street dealers
Specializing on the Bench Press
and the Deadlift, PART 1
by Sean Katterle
Do the thing, and you shall have the power: but they who do
not the thing have not the power.
—Ralph Waldo Emerson
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PwrSurge-02_1112_F.indd 177 8/26/09 4:45:23 PM
With a lion’s roar Al Davis
successfully defended his
Kings of the Bench title yet
again, becoming a three-time
heavyweight champ. Davis has
twice gone over 600 pounds
on MHP’s pro platform, but
this year he had to settle for
a 560-pound effort, due to his
battling a severe head cold on
the contest weekend. Davis
is also a former NPC Ronnie
Coleman Classic heavyweight
bodybuilding champion. See
more contest coverage on page 180.





www.ironmanmagazine.com \ NOVEMBER 2009 177
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Lifters in their teens, 20s
and 30s have the most
potential for making real
leaps in their performance
and ability, and more rest
equals more priceless
growth hormone output.





and Internet suppliers entirely and
instead meet with an open-minded
but safe-thinking endocrinologist
and get some advanced blood work
done. After that the doctor can put
you on a program that will adjust
your body’s chemicals so you’re
best prepared for the rigors of heavy
training and the recovery demands it
How far can lifters take their
strength levels without the aid of pre­
scription strength anabolics? One of
the best examples of success is Brian
Siders. For years he competed in USA
Powerlifting and the International
Powerlifting Federation. Because
he pushed himself to the top of the
heap, he was randomly and routinely
tested for steroids. Not only did they
test him at competitions, but he had
to keep the IPF informed as to his
whereabouts so they could show up
unannounced at any time and insist
on his taking yet another piss test.
Brian also consented to being
polygraphed by a professional tester,
and he passed every lie detector and
fluid-based test he was given. So, as­
suming that all the testing validates
him as being drug-free for his entire
powerlifting career, we can look at
his results as having stemmed from
years of scientific training, intelligent
recovery methods and advanced
nutritional intake and supplementa­
tion. What’s more, without the arti­
ficial boost of powerlifting suits and
bench press shirts, Brian has compe­
tition squatted 785 pounds, bench-
pressed 650 pounds and deadlifted
810 pounds at a bulked up, mid-300­
pounds bodyweight. Simply put, he
is a giant with the power to match his
For years now Siders has worked
with the folks at MHP on his nutri­
tion and supplementation. With their
guidance and support he’s captured
national and world powerlifting
titles—in the largest federation in the
world, with the most competitors—
and he’s now doing battle at high-
profile shows such as the World’s
Strongest Man, Arnold Strongman
Classic and Canada’s Fortissimus.
To get the lowdown on what exactly
Brian Siders is taking, I contacted
MHP’s headquarters to find out what
was in Brian’s shipment every month
and the science behind those prod­
ucts. Here’s what I learned:
Before every training session Brian
takes MHP’s Dark Rage. What makes
Dark Rage’s pumps so immense is
their ability to stimulate the release
of a powerful hormone, erythropoi­
etin, or EPO, which increases red
blood cell production and blood
volume. Pumps come as the result of
delivering more blood to muscle tis­
sue, so while the use of nitric oxide–
stimulating ingredients like arginine
arginine are somewhat effective
because they cause vasodialation,
they do not increase blood volume.
Dark Rage’s dual EPO-NO action
causes what scientists call “hemody­
namic blood plasma vasodialation”:
Basically, a larger supply of EPO-in­
duced blood is transported through
nitric oxide–induced vasodialated
veins and capillaries to muscle tis­
sue. That not only increases the size
and effects of the muscle pump but
also has a profound muscle-build­
ing effect as it engorges your muscle
tissue with Dark Rage’s other active
ingredients, including creatine,
beta-alanine, BCAAs, AAKG and
arginine, among others. Further­
more, increased blood supply also
means increased oxygen supply, so
it enhances Siders’ performance and
delays muscle fatigue.
After training Brian takes MHP’s
Dark Matter because it’s absorbed
faster than whey isolate. Also, the
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PwrSurge-02_1112_F.indd 180 8/26/09 4:46:34 PM

WaxiMAX-C3G spikes his insulin and
the HydroSIZE creatine transport re­
plenishes his glycogen and increases
the volume of his cells.
In addition to the pre- and post-
workout supplements, Brian drinks
shakes containing MHP’s Up Your
Mass or Probolic protein powders
between his regular high-quality
solid-food meals. Up Your Mass
provides the precise percentages of
macronutrients his body needs to
create tremendous muscle size and
strength—45/35/20—and the sus-
Calves are
probably the least
worked muscles in

tained-release, bio-engineered pro­
tein in MHP’s Probolic has the amino
acid makeup and nitrogen-retention
properties that trigger muscle growth
and keep him in a prolonged ana­
bolic state.
The final MHP product Brian
uses on a daily basis is A-Bomb, a
supplement that triggers genetic
muscle-building machinery from
multiple pathways and synergistic
anabolic actions. The first is the
nutrient-dependent pathway, in
which A-Bomb uses specific amino
acids and nutrients to adjust signal­
ing through pathways traditionally
triggered by hormones. The second
is the insulin-dependent pathway, in
which A-Bomb has the unique abil­
ity to facilitate the release of insulin
without raising blood sugar.
Rest Quotient
Now that we’ve gotten the bio­
chemistry out of the way, let’s talk
about rest. The need for getting
enough rest is often undervalued by
younger athletes. That’s unfortunate
because lifters in their teens, 20s and
30s have the most potential for mak­
ing real leaps in their performance
and ability, and more rest equals
more priceless growth hormone
output. No wonder they say youth
is often wasted on the young. None­
theless, here’s my one sales pitch for
convincing you that rest is one of
the most crucial factors when you’re
training for explosive and forceful
physical strength.
1) A larger muscle takes longer to
recover than a smaller muscle does.
So the larger your muscles get, the
more time they need to recuperate
once you’ve trained them properly.
2) Your body has two main types
of muscle fibers, red and white. The
red are the slow-twitch, endurance
fibers, and the white are the fast-
twitch fibers that are best suited for
power movements. Powerlifting is all
about white muscle fibers because
it’s an explosive, one-rep-maximal­
lifting competition. Large white
muscle fibers take longer to recover
than red muscle fibers and the small­
er white muscle fibers.
3) The deadlift and bench press
are both full-range compound move­
ments that tend to cause more mi­
crotrauma to connective tissue, a.k.a.
ligaments and tendons, and so the
connective tissues of power athletes
need more time to recover between
training sessions.
4) The deadlift and bench press
are also movements that, together,
involve all of the body’s largest
muscle groups—the butt, legs, back
and chest. Since those larger muscles
need more time to rebound than the
smaller muscles do—you guessed
it—that factor adds to the rest time
that push-pullers need between
training sessions.
What’s the right amount of rest
time between training days? For
competition push-pullers I’d say
three to four days off between bench
press sessions and four to five days
off between deadlifting sessions.
Where did I come up with those
numbers? Mostly from group con­
sensus but also from the four point­
ers I just made. Athletes who are
getting eight or more hours of quality
sleep per night, optimum nutrition
and who are more naturally inclined
to be strong can probably get away
with 72-hour rest periods between
bench and even deadlift training ses­
sions, but most of us aren’t function-
MHP’s Kings
of the Bench
III and Clash of
the Titans II
Photos courtesy of Josh Winsor
or the fourth time gravity
gladiators from all over the
country—plus one super­
bencher from Switzerland—
donned their weightlifting belts,
chalked up their hands and pre­
pared to face off against each
other on MHP’s professional
powerlifting stage. This year’s
event was held at the ’09 Ronnie
Coleman Classic Expo in Mes­
quite, Texas, just east of Dallas.
Previous MHP title-sponsored
super showdowns have taken
place at two Olympia Expos and
one Europa Super Show, and
the status of those events in­
creased the turnout to a record
number of power sport pros.
Once again, in keeping with
our classic lifting format, the
equipment was limited to knee
wraps, wrist wraps, powerlift­
ing belts and chalk. Bench press
super shirts and powerlifting
suits were not allowed. All the
competitors had to walk their
squats out in the traditional
manner. Our weigh-in took
place just two hours before the
competition started, so the lift­
ers were vying for titles under
their legitimate bodyweights
and not at a lighter weight class
thanks to dehydration tech­
The judging was very fair, but
the contestants were forced to
convincingly break parallel with
their squats; follow start, press
and rack commands on the
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Scott Smith of
Bloomington, Illinois,
arrived with an
impressive résumé, and
he did not disappoint.
Smith not only took
the 275-pound division,
but he also bested the
superheavyweights by
squatting 830 pounds,
benching 550 and
pulling up 750 pounds
of bar weight for the
biggest total in MHP
Pro Powerlifting to
North Georgia Barbell Club
in Kennesaw, just outside
Atlanta, is one of the top-flight
weight clubs in the United
States. Its coach, Jon Grove,
is a battle-scarred veteran
of many national and world-
level showdowns. Grove’s
somewhat chronic pec/delt
inflammation and partially
healed muscle tear caused him
to only take a token bench
attempt, but he wowed the
Dallas audience with a deep
750-pound squat and a 700­
pound deadlift. If he’d been
able to bench heavy, Grove
would have had a good shot
at winning the heavyweight
division, and he’ll definitely be a
prize-money contender when
we run our next single-lift
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PwrSurge-02_1112_F.indd 182 8/26/09 4:51:36 PM

At 43 years young Jesse Kellum made it clear to the powerlifting public that
up-and-comers were running out of time to take a shot at “the old man” in
an open division. Kellum’s callout got some quality responses, but no one was
quite up to the task in Dallas. Coming in to the show seven pounds under the
225-pound weight requirement, Kellum won the middleweight title with a huge
750-pound squat, a 520 bench and a 680-pound deadlift!
bench and avoid hitching
or only partially locking out
their deadlifts if they want­
ed the attempts to count.
For all of you who
couldn’t make the trip to
this year’s trade show, you
can catch all the lifting on
video thanks to the folks at
Bodybuilding.com. Simply
log on and do a search for
“2009 Kings of the Bench,”
and you can see more than
nine hours of streaming
video—from front-and-cen­
ter and roaming onstage
camera angles.
Thanks entirely to MHP
the cash prizes totaled
$10,000. In addition, we
were able to give out more
than $2,000 in prizes from
www.SLAPPA.com and
making this year’s event the
biggest payout of the four
promotions we’ve put to­
gether so far.
Brandon “C4” Cass actually
got 850 pounds moving off the
floor—almost four times his
bodyweight!—after blowing up a
770 to take second place in the
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The deadlift and bench
press are both full range
compound movements
that tend to cause
more microtrauma to
connective tissue.
ing in an ideal setting for strength
sports. The safe bet is to give yourself
the four- and five-day layoffs and
experiment with briefer rest periods,
then chart your progress and see
what schedule works best for you.
Here’s how that training pattern
would lay out over the first 30 days:
Bench press–building sessions on
days 1, 5, 9, 13, 17, 21, 25 and 29
Deadlift-building sessions on
days 2, 7, 12, 17 (combined with
bench), 22 and 27
Rest with or without cardio and
calf training on days 3, 4, 6, 8, 10,
11, 14, 15, 16, 18, 19, 20, 23, 24, 26,
28 and 30
That’s still eight intense bench
days and six intense deadlift days
over roughly a month. Out of 30
calendar days you’ll put in 14 heavy
training days, and that’s enough. As
for the cardio sessions on off days,
I’m talking low-to-moderate inten­
sity for a standard 30-to-60-minute
fitness session.
Why did I randomly throw calf
training into the mix? The calves are
made up mostly of small red muscle
fibers, so they recover very quickly
and usually respond best to training
sessions that take place as soon as
the muscle soreness from the last
calf training session has fully subsid-





instead while letting your ears moni­
tor your rest intervals.
Taking two to four minutes be­
tween sets might not give you the
incredible pumped feeling that
bodybuilding does, but it’s more
conducive to making strength gains.
During heavy lifting, your energy re­
quirements are fulfilled by metabolic
processes that are not dependent
on oxygen consumption. Your body
needs more ATP than its oxygen
delivery system can supply. When
you go into oxygen debt, your system
relies on ATP, creatine phosphate and
glycogen to make up the difference.
To quote Fred Hatfield, Ph.D., “When
there is no more available glyco­
gen, the level of lactic acid in your
muscles builds and you experience
muscle fatigue. Oxygen is then re­
quired in order for you to continue....
If you cannot [recover] or if you don’t
have enough time to recover, you will
not be able to [lift] as explosively as
when you were fresh.”
So you want to approach each
working set feeling as recovered
and fresh as possible without your
muscles becoming cold—and that’s
where the two-to-four-minute-rest
rule stems from.
To quote the great Dr. Squat once
more: “To be great, get lazy!”
The final element of the rest fac­
tor is the general rest and sleep you
get every day. It’s crucial that you log
in at least six to eight hours of sleep
at night and that, if at all possible,
you take one or two 30-minute naps
during the day. Whether it’s taking
an extra 30 minutes of lunch break at
work or lying down on the couch to
watch the news or read a book after
you get home, do what you can to
get some downtime when your body
asks you for it. Don’t fight off fatigue
with caffeine, energy pills or drinks
or cold water splashed on your face.
If your system’s telling you that you
need to lie down for a few minutes,
give in to that urge if at all possible.
You’ll be glad you did when you get
that new personal-best lift in the
Taking a siesta isn’t culturally
embraced in all parts of the world,
but it should be. View your resting as
seriously as you view your lifting. You
wouldn’t miss a training day, right?
Then don’t miss a 30-minute nap
either. Get lazy and snooze your way
to greatness in the iron game.
I’ll get into training details in Part
2. IM
ed. Also, the calves are probably the
least worked muscles in powerlift­
ing, as is evident in all the competi­
tive powerlifters who’ve got hulking
torsos, arms and upper legs—and
chickenlike lower legs sticking out of
the bottom of their shorts. So there’s
nothing wrong with putting in some
time working your calves above and
beyond what your bench and dead-
lift training requires from them.
Consider also the factor of rest
between work sets. You’re welcome
to warm up at a speed that suits the
way your muscles respond best. For
me it’s simply a matter of 10 to 20
minutes of medium-paced walking
followed by a few mid-to-high-rep
sets done with 45 to 135 pounds on
the bar and then a few rotator cuff
exercises before benching and by
a few hamstring and hip stretches
before deadlifting. Even so, once the
working sets start, your body will
need at least two to four minutes
between sets, and, since most of us
don’t want to sit there with a stop­
watch, I suggest paying attention to
the music you’re listening to and let­
ting one song go by before you start
into your next set. That’s an easier
way to gauge the time than staring at
a watch, especially when you could
be people watching and having fun
visiting with your training partners
184 NOVEMBER 2009 \ www.ironmanmagazine.com
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MuscInSites_F.indd 186 8/18/09 11:11:23 AM

by Eric Broser
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
Looking at him now,
you’d hardly believe
that Anthony Pres­
ciano fought a serious
battle with childhood
obesity. Until the age
of 14 he was badly
overweight and lacked
the education or de­
sire to make a change.
When he entered
middle school in 1989,
however, Anthony
decided to try out for
the football team, and
with the guidance
of his older brother
he lost more than 40
pounds between the
seventh and eighth
His passion for
football and improving his physique continued
throughout high school and college, where he
found his greatest fulfillment in hitting the field
and the gym with the utmost intensity. He also
threw himself into his studies and maintained
a 3.5 GPA while focusing on nutrition, exercise
physiology and business management. That led
him to leave college in his senior year and open
two retail nutrition stores in order to put his
knowledge to work in the real world.
In 2001, while living in Florida and running his
business, Anthony was given the incredible op­
portunity to try out for the Dallas Cowboys’ 2001
roster. Sadly, his dream of playing in the NFL
came to a screeching halt when he severely tore
his left hamstring while testing for the 40-yard
sprint. Although he worked hard for six months
to rehabilitate his injured leg, he was unable to
bring his NFL dream to fruition.
Despite that major disappointment, Anthony
stayed in top shape year-round, which is what
eventually propelled him to a career with BSN,
one of the biggest and most successful sports
supplement companies in the fitness and body­
building industry. He now works full-time as
BSN’s director of customer service, while repre­
senting Team BSN at industry events, expos and
media campaigns as the company’s main spokes­
His Web site is one of the more impressive that
I have seen among fitness celebrities and body­
builders. There are tons of valuable information
about the training, diet and supplementation
regimens that have enabled Anthony to obtain
one of the most muscular and chiseled physiques
in the industry, as well as a photo gallery, up-to­
date blog and even downloadable podcasts. An­
thony Presciano is a rising star, and with his drive
and determination, along with the backing of
supplement juggernaut BSN, we are likely to see
more and more from him in the years to come.
186 NOVEMBER 2009 \ www.ironmanmagazine.com
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MuscInSites_F.indd 187 8/14/09 12:30:29 PM
>DVD Review:
“Raising the Bar 3”
While most bodybuilding DVDs look very much
alike, “Raising the Bar” stands alone. It peels
away layer after layer to reveal the true emotion,
passion, psychology and mind-set that fuel ath­
letes’ relentless pursuit of the heights in this often
misunderstood sport. It’s the story of top amateur
bodybuilder Dave Pulcinella and the intense emo­
tional journey that he undertook while preparing
for his final attempt to turn pro at the ’07 IFBB
North American Championships.
In viewing “RTB 3” I found myself laughing
at some points and nearly crying at others. The
story is both inspirational and educational, carry­
ing with it some powerful lessons, not only about
bodybuilding but life itself. Here’s one destined to
Broser’s Net Results Q&A
The Power/Rep Range/Shock innovator answers
your questions on training and nutrition.
Q: Right now I’m trying to gain lean mass,
so I’m keeping my diet pretty tight. I’m happy
with my results so far; however, I’m finding
that during my workouts I’m strong for the
first half and then begin to fall off badly. That
happens after only about 40 to 45 minutes. I
supplement with creatine and an NO booster
preworkout, but I don’t use stimulants because
I get too jittery. I also drink tons of water while
training. What can I do?
A: Since you’re keeping your diet tight, I’ll assume
that you’re on maintenance calories or perhaps even
below that, which could be the cause of your mid-
workout shutdown, especially if your fat and/or car­
bohydrate levels are too low. Make sure you’re fueling
your workouts with adequate carb or fat, as you don’t
want to use protein for anything but muscle repair and
growth. Personally I find that a preworkout “meal” of
whey protein and a good dose of healthful fats from
natural peanut butter, almonds or walnuts keeps my
blood sugar and energy stable throughout my 90-min­
ute workouts. I find I’m not quite as productive with
preworkout carbs as I am with fats. That’s something
you can try if you’re not already doing it.
As for supplements, you’re off to a good start with
creatine and a quality NO booster, but I do have sug­
gestions. You’re truly missing the boat if you don’t
combine beta-alanine with your creatine before you
train. As you continue through an intense workout,
more and more hydrogen ions build up, which lowers
pH within muscles, creating a more acidic environment.
That acidity reduces performance by compromising
the muscles’ ability to contract forcefully against resis­
tance—and you end up with less-than-optimal training
a clas­
and I
it to
who’s chasing a dream. It’s not only a great film
but, in my opinion, a very important one. It’s avail­
able at www.MikePulcinella.com.
intensity. The beta-alanine
helps increase intracellular
carnosine, which acts as a
buffer and helps soak up
hydrogen ions and keep
muscle pH stable. That en­
ables you to lift with greater
intensity for longer periods,
which is necessary for stimu­
lating hypertrophy. My rec­
ommendation is about three
grams on an empty stomach
45 minutes before training.
I also recommend branched-
chain amino acids. Aside
from the documented positive effects BCAAs have on
protein synthesis, staving off catabolism, increasing
nitrogen retention and helping burn bodyfat, they as­
sist in delaying overall fatigue while you train. During
an intense workout plasma BCAAs begin to drop while
tryptophan goes up. Tryptophan is a direct precursor
of serotonin, a brain neurotransmitter whose function
is to depress the central nervous system, producing
feelings of calmness and fatigue—obviously not some­
thing you want when training hard and heavy. Proper
use of BCAAs will balance out the tryptophan and keep
serotonin at bay in the gym. That results in improved
mental and physical performance. Add 10 to 15 grams
of BCAAs to your water bottle and sip it throughout
your workout.
Write to me after implementing the supplement strat­
egy and let me know how your workouts are going.
Q. I have been using the basic P/RR/S train­
ing protocol for a year straight and have ex­
perienced my best gains thus far. Without a
doubt my favorite week is Shock because it’s
the most brutal and challenging. I read some­
where that there are advanced Shock-week
techniques. Can you describe them? Will you
be making a DVD about those as well?
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MuscInSites_F.indd 188 8/18/09 11:13:09 AM
mcscce |×-s|¬es
A. Wow, pretty rare to hear someone say that Shock
is his favorite P/RR/S week. Most P/RR/S users say
they like Power week because they love to lift heavy, or
Rep Range week because of the great pump it induces.
I think the majority of Team P/RR/S—which is what I
call those who use my program—have kind of a love/
hate relationship with Shock week because it can be
brutal, painful and nauseating, yet it produces a worked
sensation in the muscles as no other form of training
does. When I do Shock week, my purpose is to see just
how much I can take—how far I’m willing to go to grow.
And, yes, I both love and hate how it makes me feel.
There certainly are advanced Shock week tech­
niques, which I have written about many times right
here in IRON MAN and on my P/RR/S discussion
board. Since that’s something you’re interested in,
however, I’m assuming others are missing that info.
Here are some of my favorite advanced Shock proto­
1 1/2 reps: Perform a half rep followed by a full rep
or vice versa, depending on the exercise and/or your
preference. For example, if you’re doing pullups, you
could begin at full stretch, pull all the way up, lower
yourself slowly halfway, pull up again, then lower slowly
to the start position. That’s one repetition. You could
also begin with a half rep and follow with a full rep,
which again would equal a single 1 1/2 rep. The tech­
nique works really well for chest and shoulder presses,
curling movements and quad exercises like extensions,
leg presses and squats—where they’re particularly
5/5/5 sets: Here you perform a set of 15 repetitions
broken into three distinct parts. The first five reps are
half reps—from the beginning to midpoint of the con­
centric contraction. The next five are half reps—from
the midpoint to the completion of the concentric con­
traction. Finally, you do five full reps. Most trainees
have experi­
enced this on
barbell curls, but
you can also use
it successfully
(and painfully)
on many other
Pause reps:
With pause reps
you pause for
two to three
seconds in
the middle of
each repetition.
Sometimes I
use concentric
pauses and at
other times ec­
centric pauses.
When par­
ticularly suicidal,
you could use
pauses during
both contractions. Using lying leg curls as an example,
if you were performing concentric pauses, you’d lift
the weight halfway, hold for two to three seconds, then
complete the repetition and lower once again to the
starting point. With eccentric pauses you’d raise the
weight to the top position, lower slowly halfway, hold
for two to three seconds, and then lower to the bot­
tom and repeat. As I mentioned, if you’re in the mood
for some true torture, you could pause during both the
concentric and eccentric contractions. Trust me when
I say that the technique is extremely intense and chal­
Heavy/light sets: This is one of my favorite ways
to approach Shock week, as it truly screams growth.
The premise here is simple: For each Shock superset
you do the first exercise power style for four to six reps,
and the second for either 13 to 15 or 16 to 20 reps—
depending on the size of the bodypart. When perform­
ing a heavy/light drop set, choose a weight that gives
you only four to six reps to failure, with a quick drop to
a light enough poundage to get another 13 to 15 or 16
to 20 reps. Let me tell you, that stuff is no joke.
So there you have it: Four new ways to spice up your
Shock week workouts for even more growth-generating
pain. As for an advanced technique P/RR/S DVD—well,
you never know.
Pause reps are





Editor’s note: Eric Broser’s new
DVD “Power/Rep Range/Shock Max-
Mass Training System” is available
at Home-Gym.com. His e-book,
Power/Rep Range/Shock Workout,
which includes complete printable
workout templates and a big Q&A
section, is available at www
.X-traordinaryWorkouts.com. IM
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N_V_NOV09_F.indd 192 8/26/09 3:22:10 PM

The Swami came up with another stunning pick for the ’09 NPC
USA Bodybuilding Championships, which took place in Las Vegas on
July 24 and 25. As predicted, Florida physique artist Mark Alvisi took
both the heavyweight class and the overall.
Unlike the gents who finished second and third in the overall ballot­
ing and also received pro cards—Daryl Gee and Grigori Atoyan,
who jumped into pro shows immediately—Alvisi, wisely, is going to
take it slow regarding getting on a flex-for-pay stage. Though he tipped
the scales at 216 at the weigh-in, Alvisi told me he was only 212 by the
time the prejudging began. He also said there was no way he would
compete again this year, because “I don’t just want to make a good
showing in my pro debut, I want to win.”
At 5’9” Mark has good lines and always shows up in prime
condition. He wants to put 10 to 12 pounds on his frame before he
makes his pro debut. At this point it looks like the Army vet might
be taking aim at the Tampa Pro next August, which would give him
a full year to fill up. He would also have a slew of family and friends
in the seats, as he resides in Delray Beach, Florida.
I also tossed another suggestion his way: Take the entire 2010
season off and make his pro debut at the ’11 IRON MAN Pro. That
would give Alvisi, who turns 33 in January, 18 months to put to­
gether the package he needs to have a shot at winning at the next
level. If he can show up with 220 to 222 pounds of highly condi­
tioned muscle and keep his lines, he will be a factor. And, for those
who think Alvisi would lose the edge he gained by winning the USA
if he stayed away from the stage that long, I have two words for
you: Evan Centopani.
Centopani, if you’ll remember, took the Nationals in November
’07 and then waited until May ’09 to compete again—and you
know how that turned out. He won the New York Pro.
And how much did it hurt Phil Heath to sit out back­
to-back Olympias after he first qualified? ’Nuff said.
ADD ALVISI AND GEE—When I read online that
Larry Pepe had said on “Pro Bodybuilding Weekly”
that Gee would be a better pro than Alvisi, I had to con­
tact the Pepster to make sure the Internet “reporting”
of his statements on the Web-radio show was accurate.
Larry’s a sharp dude and I love bantering with him (like
our ongoing debate over the pros and cons of the 202­
and-under division).
Larry appreciated the chance to make things clear: What he actually
said was that he feels Gee can be a more successful pro in the lighter
’09 USA Championships
Alvisi to Take It Slow but Sure
×ews& v|ews
Train and
192 NOVEMBER 2009 \ www.ironmanmagazine.com




L.T. under attack
by Larry Pepe
and Flex Lewis.
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A family
Page 196
Or just a typical
Pages 192-193
The USA had a
slew of them
Pages 192-197










Colorado cohort Heath, and Ron “Yogi”
Avidan tabbed Victor Martinez. Watch
it at IronManMagazine.com to see how
we handicapped the deepest Olympia in
years, if not ever. I mean, name one other
year where there were five competitors
having a legit shot at the title? As in Cut­
ler, Heath, Martinez, Kai Greene and,
of course, the defending champ himself,
Dexter Jackson.
In fact, the results may be in by the
time you read this—find them at IronMan
Magazine.com as well.
ADD PEPE—When I disagreed with Hinds and Avidan, who cor
rectly predicted that Daryl would spank Peter Putnam at the Jack­
sonville Pro 202-and-under event the week after the USA (okay, I did
concur but wanted to stir things up a bit), Pepe commented, “The
smaller they are, the more Lonnie doesn’t like them.”
Now, Larry, you know that’s not true at all. I think the little guys
are great. Just check out the photo of me with the USA bantam­
weights on page 197. The only other division I agreed to be photo­
graphed with was the bikini winners.
Cassie Manion and
Lindsay Livolsi meet the
Jonas Brothers.
Not convinced? Let’s take it even farther. I have a
grand idea for how to prove my affection for the 202­
and-under division: You put up the cash—sanction fee,
prize money, awards, some extra moolah for my efforts,
etc.—and I’ll see if it’s okay with Jaguar Jon Lindsay
to add a 202-and-under show to my NPC West Coast
Classic next June (if there is a West Coast Classic, of
course). I’ll settle for a lineup of, say, David Henry,
Flex Lewis, Stan McQuay, Gee and Mark Dug-
dale—for starters. Of course, if Kevin English and
Kristal Marshall
and Jon Lindsay.
J.M. and L.T. keep
Best grandpa Jim.
The Experts in
division than Alvisi can be against the big boys. “I see Gee as
a potential top-five Olympia guy in the 202, whereas I don’t
see Alvisi coming close to that in the open division,” Pepe
said. “If I were Daryl, I’d take the O off, come back next year
at 180 to 183 [at 5’5”] and be a force in that class.”
Hmm. Well, Daryl definitely will have the easier option. A
lot of great bodybuilders won’t finish in the top five at the Big
Dance. As a matter of fact, “The Experts,” despite our award-
winning credentials, suffered more anguish in trying to predict
this year’s Olympia top 10 on the morning after the USA than
we did from the sun’s painful rays.
All I’m gonna say about the video is that I put my impec­
cable credentials on the line by predicting that Jay Cutler
will be the first former champ to win back the Sandow, while
Isaac “Hardbody” Hines went with his
Eduardo Correra want to jump in, it would be, as Creed once sang,
“Arms Wide Open.” Might even throw in half-off on tickets for adults
under 150 pounds.
A deal? Keep me posted.
ADD VIDEOS—A must-see among the ’09 USA videos on the Web
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N_V_NOV09_F.indd 194 8/26/09 3:23:42 PM
×ews& v|ews
at IronManMagazine.com: “L.T., J.M. Manion Keep on
Plugging.” I didn’t realize Roland Balik had the camera
running when I was apologizing to J.M. for letting the “hat”
out of the bag when I asked him about the latest weaves
he was displaying in Vegas. Wait till you hear what other
big industry name gets busted in the conversation! A hint?
Well, I’ve always suspected that this person’s perfectly
plastered-down coif was more a product of Hirleman’s Hair
Club for Men than it was great genetics.
ADD MANION—Who was the happiest Manion of the
weekend of July 24 and 25? J.M.’s daughter, Cassie,
thanks to the connections of the “best grandfather in the
world.” Cassie’s grandfather, NPC Prez Jim Manion,
was able to get Cassie and her girlfriend backstage at the
Jonas Brothers concert taking place in Pittsburgh. Cassie
wasted no time in making the most of the moment. She
positioned herself right next to Joe before almost fainting.
ADD LINDSAY—It was another record-setting weekend for
Jaguar, promoter of the USA, who saw 467 competitors sign up to
take the stage at the Artemus W. Ham Hall on the campus of the
University of Nevada, Las Vegas.
Admittedly, I was nervous about taking the stage myself—as
the emcee—for this one. After getting the crowd out of their seats
by 10 p.m. the past two years, I was hoping that an 11 o’clock
finish (with 137 more athletes than last year) wasn’t wishful think­
ing. The Jag—and judge Steve Weinberger—were in suspense
about the projected finish time as well. As a promoter I know well
the concern about running into overtime charges.
This was our first USA without the late, great Steve Stone
heading up the backstage team. Thanks to the terrific job of the
backstage staff, led by Mike Feulner, we were able to wrap
things up at 10:29. Thumbs-up to the gang: Andrea Stone,
Tracey Greenwood, Vinnie Papagno, Lisha Dean, Jennifer
Hernandez, Rod Larsen, Arnold Clemente and, of course,
the music men, Charley Sharp and Ron Stranc. Apologies if
I left anyone out. And, yes, I still had my voice when we shot the
videos later that night and the next day. Barely.
ADD PRO CARDS—For the first time at the USA three
pro cards in bodybuilding were given out—to the top-three
finishers in the men’s overall posedown. It was apparent
to most observers that Alvisi and Gee would easily nab the
first two, which they did, but who would get the third card?
A lot of folks had it going to light-heavyweight champ
Tamer El-Guindy, who was coming off an upset class
victory over Branden Ray. Tamer was understandably
disillusioned when I called out Grigori’s name instead.
My solution: We need to give out four pro cards next
year. Dave Palumbo and I agreed on the postcontest
wrap-up video that all class winners should get a shot at
moving on to the pro ranks. J.M. Manion jumped in and
explained—very well, at that—why that honor is reserved
strictly for the Nationals. It makes a lot of dollars and
sense: Nationals promoter Steve Karel pays the highest
sanction fee and deserves to have an edge. “The Nation­
als is like the Olympia; the USA is like the Arnold Classic,”
said J.M. Point well taken.
By the way, let’s not forget to mention the other class
Travis Rogers.
Shavis Higa
with Diana
champs in Vegas: welterweight winner Luis Santa, lightweight titlist Tra
vis Rogers and bantamweight victor Alvin Viernes.
194 NOVEMBER 2009 \ www.ironmanmagazine.com
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N_V_NOV09_F.indd 195 8/26/09 3:24:26 PM

MORE OPINIONS—Several people told me they felt that Alvisi and Lee
Banks were the two best flexers in the show. Banks, unfortunately, was in
the same class as Alvisi and had to settle for second. As I write this, I hope
that Banks is concentrating on the North Americans at the end of August. If
he does compete and he shows up the way he did in
Las Vegas, he’ll join Mark on the next level.
I blogged about Fred “Biggie” Smalls right before
the show, and the Delaware Dandy didn’t disappoint.
I think Fabulous Freddy has been the most improved
bodybuilder in the industry over the past couple of
years and feel he has a shot at winning his class at
this year’s Nationals, which are set for Fort Lauder
dale, Florida, in November. If he does, of course, he
also nabs that precious pro card. Imagine if that hap-
pens—all three top heavyweights from the USA going
pro the same year. Could happen.
USA Standouts
the brilliant Hawaii-based muscleman who, after winning three
USA titles over the past decade in the bantamweight, lightweight
and welterweight classes, moved up yet again—to middle­
weight—to try and make it four. At 5’3” and 169 pounds Higa
looked very good but wasn’t in nearly the condition it would have
taken to grab the title from Gee Whiz. I told Shavis he should drop
back to welterweight and enter the Nationals. Now you’ve got my
Swami selection for that class way in advance.
BEST LUNGS—Although, as the emcee at the Cali­
fornia Championships, I announced Amanda Latona’s
win in the bikini tall class, I never spoke with the Las
Vegas resident until after the Los Angeles Champion­
ships, where she took the overall. A week later at the
USA she won her class and earned her pro card.
I had learned from Isaac Hinds that Amanda was
a successful singer early in her career and had dated
Backstreet Boy A.J. McLean, so I just had to tell her
I had two of the boy band’s discs in my car CD player
when we posed for photos after the show. I did stop just
short of breaking into my version of “I Want It That Way,” which I sang to
Timea Majorova at the Junior Cal a few years back. Lucky for Latona.
The 5’6”, 125-pound Latona was born in Pittsburgh and lived in Florida,
where she was an original member of the all-girl group Innosense. Some kid
named Britney Spears was the featured player in that one. Latona even­
tually inked a record deal with J Records, headed by Clive Davis.
Later, Amanda got into fitness modeling and finally into competition,
where she has excelled as well. Want to hear for yourself if she’s got the
lungs? Google her, and tell me what you think. I say she’s going to be one
of the top pro-bikini stars in the IFBB and expect to see her onstage at the
Mary Roberts and hubby Tom Nista.
Claire Rohrbacker-O’Connell
with Roberts and L.T.
before and
L.T. and
www.ironmanmagazine.com \ NOVEMBER 2009 195
HAPPIEST MAN ONSTAGE—It had to be Pistol Pete Cic­
cone, who just missed landing in the top five and getting to pose
at last season’s USA. You could see the joy in Pistol’s eyes when
he found out he would get to pose at the finals this time. Pete
truly adores the industry, sponsoring many events through his 619
Muscle when he isn’t competing and always pushing athletes into
competing in various shows from his San Diego base. The fiancé
of pro figure star Meriza DeGuzman, Ciconne is one of those
guys you love to see succeed.
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N_V_NOV09_F.indd 196 8/26/09 3:24:54 PM

Paul Love
with Sarah
and Jeff
×ews& v|ews
Bikini International in Columbus, Ohio, next March, right, Jim Lorimer?
Beating the Odds Dept
Another athlete from the L.A. Championships who has a great story is
Betty Vasquez, the masters 35-and-over short-class and overall figure
champ, who had to defeat a lot more than a host of other women nearly
four years ago. Vasquez, whose husband is in the Air Force, was living in
Okinawa, Japan, in 2005 when she met a 42-year-old mother of eight who
was preparing for her first bodybuilding show. Impressed with the woman’s
transformation, the 5’3 1/2”, 140-pound Vasquez hired a personal trainer
and made some drastic changes to her diet.
Giving up caffeine was one of them, but she soon began suffering from
severe headaches. MRI results—coming on her birthday, no less—indicated
that Betty had a brain tumor.
Vasquez was told that, even if she got the okay to have surgery, she
might never walk again. “The Air Force was kind enough to move me to
Phoenix so that I could meet with a team of neurosurgeons at the Barrow
Neurological Institute and be near my family,” said Vasquez. Eight months
after her diagnosis Betty underwent a craniotomy—and walked out of the
hospital two days later. “It took me a couple of years to get back on track,
but in September 2007 I competed in my first figure competition and placed
in the top five. The following year I won the overall!”
After her victory at the L.A., Vasquez went on to compete in the USA.
Ironically, the 37-year-old resides in a town called Surprise. After seeing the
tremendous odds she’s beaten, nothing would surprise me.
Do You Know the Way…?
It had been so long since I’d been to the Northern California city Dionne
Warwick once sang about, I almost forgot my way. But Paul “Brother”
Love (finally) brought me back to emcee his San Jose Championships in
July. Although I was only there for one day, it was eventful. At first I was
afraid that fatigue had set in when, on the way to the prejudging, I
thought I had double vision.
Fortunately, it was just the Tenner twins—Melvin, who was com­
peting, and Calvin, who will compete for the first time next June in my
contest. Right, Calvin? Calvin’s girl, too, now that I think about it.
I remember Melvin from local shows—a 6’2”, 240-pound lifetime
natural who I think could make his mark at the Team Universe in
2010—after, of course, he joins his twin on my stage.
At the auditorium I met Paul and his co-promoters, Geff and Sarah
Malone, the owners of Max Muscle Santa Cruz. Of course, I also
stopped by to say hello to Ed Corney, per usual. I got my biggest
thrill of the weekend, though, when I was walking with Shawn and
Claire Rohrbacker-O’Connell to Regular Joe’s for lunch. Claire
said they were meeting Mary Roberts and her hubby. Mary Roberts?
That Mary Roberts? One of my all-time-favorite female bodybuilders?
Yup, it was that Mary Roberts. Having admired her in the muscle mags
for years, I actually got to see her up close. Mary, who now lives in Elk
Grove, California, was told of my long-standing devotion, and her husband,
Tom Nista, was kind enough to invite me to join them, despite my drool­
ing. Mary still looks great, even as birthday number 60 approaches.
Tom mentioned that his father, Joe Nista, a former Mr. World and ’68
Mr. America, had passed away a couple of years back. Tom, 55, still com­
petes in masters event and said he’ll be in the lineup at the West Coast
Classic next June. Holding ya to it, Tommy.
After a great time at lunch—it was extra splendid because generous Tom
picked up the tab—I got ready to host the finals. The show had an unusual
hook. Call this one “A Family Affair.” The men’s champion, 30-year-old
Ruben Escobar, followed up Fatima Johnson s victory in the women’s
division. Fatima, 53, is Ruben’s mother. Talk about Nicaraguan genetics!
A couple of Vietnamese Vikings—Masay Quy and Megan Fei—took
196 NOVEMBER 2009 \ www.ironmanmagazine.com
L.T. with Calvin (left) and Melvin
Ruben Escobar
and Fatima
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N_V_NOV09_F.indd 197 8/26/09 3:25:32 PM

Photography by Ron Avidan
1) Heather Mae French and
Jerome “Hollywood” Ferguson.
2) Shaun Crump.
3) Kevin Sperling.
4) L.T. and the bantamweights.
5) Alvisi’s abs.
6) Jimmy Nguyen.
7) IM s Merv and Roland Balik
were a little too excited about
being in Vegas.
the bikini and figure divisions, respectively. Quy went on
to finish third in her class at the USA, while Fei placed a
respectable 13th. I can see both of them on a pro stage in
the near future.
I also got guest poser Ronnie Coleman to spill the
beans. The Big Nasty put to rest numerous rumors that
he would be making a comeback at the Olympia this year.
“I’m through,” he said, “for this year.… Since you are ask­
ing me directly, though, I will admit I will be competing at
the Mr. Olympia in 2010.”
At 46? Does he have any shot at winning number nine?
Wait till the Experts weigh in on that one.
Tina Kemper
Bob Bonham sent me the tragic news via e-mail; John
Kemper followed up with a phone call three days later.
John’s oldest daughter, Tina, had passed away on July 30.
Her fiancé had found her body in bed at their New Jersey
home. She had just
turned 40.
I have known the
Kemper family for
more than 20 years.
renowned families, they were also extremely warm and
I hadn’t had much contact with Tina since then and was
stunned to learn of her death. Another taken far too soon.
My deepest condolences to the
Tina and Mara Kemper with L.T. in 1998.
John and Shirley were great bodybuilders, winners of the
USA Mixed Pairs in 1987, the same season they won their
respective overall titles at the Masters Nationals. And who
isn’t aware of the huge number of top bodybuilders who
have trained at John’s Diamond Gym in Maplewood, New
Tina was a charismatic young lady and for a short time
followed her parents to the posing dais. After winning a
local teenage title, Tina finished sixth in the middleweight
class at the ’92 Junior Nationals. Somebody named Kim
Chizevsky took the heavyweight and overall honors in
that one, by the way. Tina chose to retire at the spritely age
of 23 to pursue other interests—mainly cooking, eventually
becoming a chef.
In 1998, while covering the Team Universe for this mag,
I had lunch with Tina and younger sister Mara, now 29
(Kimberley, 27, is the youngest of the Kemper daughters).
They were so nice—and funny to boot! After the finals the
three of us joined John and Shirley for dinner. I had a great
time; the Kempers were not only one of the industry’s most
family and
those who
were close
to her. IM
To contact
Teper about
to News &
Views, write
to 1613
Chelsea Road, #266, San Marino, CA
91108; fax to (626) 289-7949; or send
e-mail to tepernews@aol.com.
www.ironmanmagazine.com \ NOVEMBER 2009 197
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N_V_NOV09_F.indd 198 8/26/09 4:47:50 PM
198 NOVEMBER 2009 \ www.ironmanmagazine.com
Age: 24
Weight: 110
Height: 5’4”
Residence: Riverside,
Occupation: Fitness trainer
Contest highlights: ’09 NPC
USA Bikini Championships,
C-class, 1st; ’09 NPC
Orange County Bikini
Classic, short, 1st
Factoids: A former high
school and college
cheerleader, she’s a
competitive ballroom
dancer. She graduated from
the University of California,
Irvine, with a B.A. in history
in three years.
Contact: www.ATayloredBody





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N_V_NOV09_F.indd 199 8/26/09 4:48:17 PM
Age: 23
Weight: 195 contest; 220
Height: 5’7 1/2”
Residence: Murfreesboro,
Contest highlights: ’09
NPC Junior National
Championships, light
heavyweight, 3rd; ’08
Chattanooga Battle at the
River, light heavyweight,
Factoid: He has trained with
Brandon Curry and James
“Flex” Lewis.
Contact: oacrmb@yahoo
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×ews& v|ews





www.ironmanmagazine.com \ SEPTEMBER 2009 199


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N_V_NOV09_F.indd 200 8/26/09 3:27:29 PM
200 AUGUST 2009 \ www.ironmanmagazine.com

Age: 19
Weight: 153 contest; 165
Height: 5’5 1/2”
Residence: Coral Springs,
Occupation: College student
Contest highlights: ’09
NPC Southern States
Championships, teen,
overall; ’08 NPC John
Sherman Classic, novice,
Factoid: The son of pro
star Darrem Charles,
he’s studying to be a
professional pilot and wants
to fly and compete like IFBB
pro Joel Stubbs.





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N_V_NOV09_F.indd 201 8/26/09 3:28:31 PM
www.ironmanmagazine.com \ NOVEMBER 2009 201
Age: 36
Weight: 100-105
Height: 4’11”
Residence: Long Beach,
Occupation: Licensed health
Contest highlights: ’09 NPC
Junior California Figure
Championships, short, 1st,
and overall; ’08 NPC Pacific
USA Naturals, figure A-
class, 1st, and Masters 35­
and-over, overall
Factoid: The Chicago native
was born into a life of show
business. A singer, she
has performed with Stevie
Wonder, Michael Bolton and
Julio Iglesias.
Contact: Sunny@Sunny
| ¬o× m¬×
×ews& v|ews





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ProfileIovate__1109_F.indd 206 8/25/09 12:35:08 PM

=¬o=|ces |× mcscce
Grigori Atoyan



Compiled by Ron Harris
IFBB Pro and
Cytogenix Athlete
Full name: Grigori Atoyan
Nickname: Greg
Date of birth: November 21, 1972
Height: 5’8”
Off-season weight: 256
Contest weight: 230
Current residence: Sacramento,
Years training: 19
Occupation: Owner of Max Muscle
NOVEMBER 2009 \ www.ironmanmagazine.com
retail stores in Rockland and
Rancho Cordova, California
Marital status: Married 16 years
to Narine
Children: Sons Harutyan, 15,
and Martik, 13
Hobbies: Bodybuilding was my
hobby until I finally turned pro
at the ’09 USA. Now it s spending
time with my family, going to the
beach at San Francisco or Mon­
terey Bay, going to movies and
trying different restaurants.
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ProfileIovate__1109_F.indd 207 8/25/09 3:30:36 PM

How did you get into body­
building? I started going to an
Olympic lifting gym in Armenia
at age 17 to try to strengthen my
upper body in preparation for
my mandatory military service
in what was then the USSR. I
had been a semiprofessional
soccer player and already had
strong legs. I was inspired by
the physiques I saw in movies of
Arnold, Sylvester Stallone and
Jean-Claude Van Damme. A for­
mer Olympic lifting champion
named Armen Gevorkyan took
me under his wing and showed
me how to train. I didn’t really
learn about bodybuilding proper
until I moved to the USA in 1993,
but I always knew I wanted to do
it. Once I entered my first contest
in 1996 and won the overall at just
159 pounds, there was no turning
Who inspired you when you
were starting out? In Armenia
some photos would occasionally
make their way to us. One that
always stood out in my mind was
of Shawn Ray winning the 1987
Cal. As soon as I saw that photo, I
wanted a physique like his. I was
also very inspired by Lee Haney,
Flex Wheeler and Berry DeMey
and aspired to those types of
physiques. As fate would have it,
my genetics dictated a different
type of look.
Top titles: ’09 NPC USA Champi­
onships, superheavyweight, 1st;
’07 IFBB North American Cham­
pionships, superheavyweight, 1st;
’02 NPC California Champion­
ships, heavyweight, 1st, and over­
all; three-time runner-up at the
NPC Nationals
Favorite bodypart to train: All
Favorite exercise: Don’t have
Least favorite exercise: Dead-
Best bodyparts: Legs and calves
Most challenging bodyparts:
Back and chest, though I’ve
brought both of them up
through years of very hard
Obstacles overcome: Liv­
ing in Armenia in the years
following the collapse of
the Soviet Union
was very
as we were
by several
other na­
much of
that time
staples like
food and
water were
in very
short sup­
ply, and we
were with­
out electric­
ity. Moving
to the USA
knowing the
English language was not easy. I
had a partial quadriceps tear in
2007 and couldn’t train legs for
three months. I also married and
had children fairly young, which
presents other challenges for
Do you have a quote or a phi­
losophy you try to live by? Not
really, but I do believe in work-
giving up.
How do you stay motivated?
I love the sport of bodybuilding,
and I don’t know how to quit!
How would you describe your
training style? It’s high-vol­
ume, and I always pyramid up in
weights. I don’t like to rest too
long between sets because I
lose my pump that way.
Training split: Monday:
back (plus abs, but only pre-
contest); Tuesday: chest;
Wednesday: arms;
and traps;
Friday: legs
and calves;
and egg
meal: I
guess pizza
or cheese­
cake, but I really love a great
omelet with the works—meat and
tons of cheese.
What’s your favorite supple­
ment, and why? I have two
Cytogenix products that I ab­
solutely love. Xenadrine is my
fat burner of choice because it
doesn’t contain too much caf­
feine. I’ve never particularly cared
for stimulants and the way they
ing hard
for what
you truly
want and
make me feel. Xenadrine peels off
the fat without making me feel
jittery or nervous. I also love the
preworkout product Cyto NOX.
It has just enough caffeine to
give a boost but not too much.
It also has an advanced blend
of L-arginine.
Goals in the sport: Some peo­
ple laugh when I say it, but I do
want to be Mr. Olympia. I know
I’m not a kid, and it took me a
while to turn pro, but that’s my
dream, and I won’t stop chasing
it. IM
www.ironmanmagazine.com \ NOVEMBER 2009 207
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P_C_November_F.indd 208 8/28/09 7:26:15 PM
208 NOVEMBER 2009 \ www.ironmanmagazine.com

Former WWE
Diva Kristal
Marshall has
a Betty Grable
moment at the
first USA Bikini
and wins the
overall. Don t
know who Betty
Grable was?
Consult the
PEAS IN A… How did I know when I snapped this shot
that Michelle Gullett (right) and Sheyla Solano were
about to get the top two trophies in the B-class? All the
class winners, including Michelle, earned pro cards.



sass with class” says E-
class champ Jamie Baird
(left). A-class topper
Michele D’Angona and
Alicia Meza agree. Catch
my interviews with Kristal,
Jamie and Michele at
• USA Sizzle
• Flexin’ Divas
• Pump-pourri
Photography by Roland Balik and Ruth Silverman
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P_C_November_F.indd 209 8/28/09 7:27:25 PM

“It’s mine,”
says Angela
who scored
her third USA
win before
the overall
crown. What
has Angie
been doing
since her last
in 2007?
Becoming a
mom to
Giselle, now
a year old.



www.ironmanmagazine.com \ NOVEMBER 2009 209
heavyweight classes,
respectively, when
1) Holly Geersen
squeezed out a unanimous
victory in the heavies but
couldn t persuade the
panel to give her a pro
card. For the first time the
NPC passed out two cards
in women s bodybuilding
at the USA.
2) Chris Szabo and
Michelle Brent were
about to take second
in the heavy- and light-
they gave this
thumbs-up. And not
for the first time.
3) Angela Rayburn,
third behind Holly
and Michelle, honed
her wheels to move
up from sixth last
4) Angela Robertson
washed out in figure
at this show two years
ago and came back as a
middleweight. Got my
attention—and the judges .
They placed her third.
cal Akila
Pervis, third
last year
and eighth
at the ’08
took the
and many
in the
crowd were
when she
earned the
pro card. I
wasn’t one
of them.
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P_C_November_F.indd 210 8/28/09 7:29:51 PM

Pro cards went
to all class
winners in
the contest of
including a
Akane Nigro-

old Listy Allen
nailed the figure
overall in her
first national
show. And you
thought they
didn’t build
’em like that
anymore. Below:
I get to know
Listy at the
the NPC News
photoshoot on
the morning
after the
finals. Find my
interviews with
Listy and Akane
at www.IronMan
1) Most expressive.
Bikini comer Kat Holmes
left the hall in Las Vegas
with a fourth-place tro­
2) Most practical.
Once again Ann Pratt
brought a color-coordi­
nated fan to beat the heat
in the pump-up room.
3) Best kimono shot.
Based on the callouts,
Mandy Henderson, pre­
dicted a top-two finish for
herself, and she was right.
Second of 27 in the fig­
ure-As is not bad at all.
4) Also not too shab­
by. Teale Mueller took
sixth out of 47 in the
figure-Ds. She also gets
props for having the
best name and taking
the second best kimono
210 NOVEMBER 2009 \ www.ironmanmagazine.com
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P_C_November_F.indd 211 8/28/09 7:31:14 PM

DOUBLE VISION? No, it’s not two shots of Kristy Hawkins, although both
of these long-haired blondes are headed for the Atlantic City Pro on
September 11 and 12. At left is Marnie Holley, the ’07 Canadian National
Fitness champ, who’ll make her debut. At right: the real Kristy Hawkins.
Find hundreds of
photos, videos,
interviews from
the ’09 Olympia
Weekend at
In the end Jenny Lynn (center) took third at the Jacksonville Pro Figure
on August 1. Jessica Paxson-Putnam (right) picked up her first pro win,
and Erin Stern got her ticket to the O by coming in second.


Mae French will pass the pigskin for
the Denver Dreams of the Lingerie
Football League this season. The 5’
centerback will play all the Dreams’
games but one: Coach Allen
Watkins has given her September
25 off to compete in the Figure O.
ROCKERS New pro Candace Houston cel­
ebrated with Sydney, 13, and Brock, eight.
“They rock, said Candace of her kids.
“I’m the luckiest mom in the world!”
HEY, VENUS. OH, VENUS… Dr. Venus Ramos,
sidelined in fitness by a shoulder injury, took
a stab at bikini—or as some were calling it
after the judging, the pump and grind.

www.ironmanmagazine.com \ NOVEMBER 2009 211
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P_C_November_F.indd 212 8/28/09 7:32:17 PM



Jacquelyn Geringer
brings a little
color to the
earns the
distinction of being
the only person
I photograph
backstage who
isn t wearing black.
It’s my first time staying at
the host Embassy Suites,
where the greeter looks very
familiar. Turns out L.T. and
the king are old friends.


High-rep utation.
“I’m addicted
to jujitsu,” says
Momo Minton
(below), who
switched from
figure to bikini
and nailed her
pro card. Training
for the B-sport
works much bet­
ter with her ju­
jitsu training, she
adds. And who
could disagree?
Even in
looks like
a winner.
For a peek
at the after
shot see
page 208.
Tamer El-
Guindy and
Rotar wait his
turn onstage
in their usual
spot. His
win is not
enough to
keep them
from being
there next
On a rehab hiatus from
competition, fitness
pro Lisha Dean (left)
joins the backstage
crew. Looks like her
left wrist is coming
along nicely.
Ye olde
The last time
I saw Yolanda
Martinez, she
was doing figure.
The veteran
flexer has seen
the light, she
says, and is
back in the
Being six
months preg­
nant doesn’t
keep Carla
Sanchez from
keeping an eye
on the athletes
she brought
to compete.
Just a natural
mother hen.
Photography by Ruth Silverman
Above left: Erin Tucker gets a lesson
in dues paying at her first big national
Left: Newlyweds Monica Mark-Escalante
and Guillermo Escalante take the
competition-togetherness test.
Outside the auditorium
at the University of
Nevada, Las Vegas,
Catherine Holland (near
left) tutors new figure
pro Terri Turner for her
booth babe 101 exam.
You can contact Ruth
Silverman, fitness, figure
and women’s bodybuild­
ing reporter and Pump
& Circumstance scribe,
in care of IRON MAN,
1701 Ives Ave., Oxnard,
CA 93033;
or via e-mail at
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FemmePhys_1110_F.indd 214 8/26/09 1:01:26 PM


Femme Physique
YOU ’82?
Where Were In
Story and photography by Steve Wennerstrom,
IFBB Women’s Historian
ven if you were young
and energetic in 1982,
you might well have been
struggling to understand
Reaganomics. It was, after
all, the Reagan era. Movie theaters
drew us to “An Officer and a Gentle­
man,” “Poltergeist,” “Tootsie” and
“Star Trek: The Wrath of Khan.” At
home, television saw the debut of
“Late Night With David Letterman,”
“Cheers,” “St. Elsewhere” and “Rem­
ington Steele.”
The San Francisco 49ers won the
Superbowl, and the St. Louis Cardi­
nals won the World Series.
The Dow Jones average hovered
around the 1,000 mark, and Time’s
Man of the Year was the computer
(a nonhuman for the first time ever).
Fans of electronic gadgets were
in a frenzy as Sony released the first
compact disc player. Women with
powerful voices topped the charts in
songs such as “I Love Rock-n-Roll”
by Joan Jett and the Blackhearts,
“Gloria” by Laura Branigan, and
Olivia Newton-John’s “Physical”—a
tune that would accompany hun­
dreds of women’s posing routines
at bodybuilding contests across the
The price of a gallon of gas was
$1.30, and bodybuilders bought a
dozen eggs for 84 cents.
A Gallup poll found that 51 per­
cent of those questioned stated that
214 NOVEMBER 2009 \ www.ironmanmagazine.com
homosexuality was not normal.
Moreover, the country was in the
midst of a recession—proof that
some things either never change or
are very slow in reaching the public
If you were a female bodybuilder
in 1982, however, it was, some say,
the golden era of the sport. Visible
muscle on
women had
become the
age. Televi­
sion was cov­
ing major
ound the
sought out
local competi­
tors for in-
views, and
along with all
the bodybuild­
ing publications
of the day—dashed to cover the
“new” female phenomenon.
Competitively, the NPC was still a
year away from including women in
its amateur event schedule. Female
bodybuilding contests at the time
were sanctioned by the American
Federation of Women Bodybuilders
and run by its president, Doris Bar­
Carla Dunlap, who would become
Ms. Olympia in 1983, had just won
her second consecutive American
Kay Baxter.
was the first
national newsstand
publication devoted
exclusively to women’s
bodybuilding. It was
launched in 1982.
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Carla Dunlap.
Women’s Bodybuilding Champion­
ship, in a contest staged in Atlantic
City, New Jersey. Meanwhile Rachel
McLish won the IFBB Pro World
Championship and recaptured the
Ms. Olympia title, which she had
surrendered to Finland’s Kike Elo­
maa in 1981 after winning the inau­
gural event in 1980.
Californian Stella Martinez flexed
her way to the overall crown at the
United States Women’s Bodybuild­
ing Championships—now known as
the NPC USA—in Las Vegas, a locale
the contest would return to 16 times
over the next 27 years.
Mixed-pairs competitions were
enjoying popularity, with such suc­
cessful couples as Cory and Jeff
Everson, Shelley Gruwell and Tony
Pearson and the dynamic Diana
Dennis–Kevin Lawrence duo all
making names for them­
selves in what the general
public saw as a beautiful
combination of male and
female physical beauty put
to music.
The rest of the world was
jumping on the female physique
bandwagon as women’s events were
being staged throughout Europe,
as well as Australia and Asia. The
’82 IFBB Pro World Championship,
dominated by contestants from the
United States, saw four competitors
enter from Australia, with Taiwan
sending its first female bodybuild­
ing representative, Hsu Lee Dan, to
the event.
The ’82 Ms. Olympia also saw its
first Asian competitor when Japan’s
Kazuko Nakao traveled to Atlantic
City for the event. England’s first
pro bodybuilder, Carolyn Cheshire
made her third of what would be six
successive visits to the Ms. O stage
between 1980 and 1985.
The first IFBB European Cham­
pionships took place in London in
1981; the 1982 edition was equally
well attended by contestants and
fans in Zurich. Holland’s Jacqueline
Roos claimed the lightweight class
with a lean and highly defined phy­
sique, while Finland’s Marjo Selin
dominated the middleweight class,
much as her countrywoman Kike
Elomaa had a year earlier.
Numerous countries began hold­
ing national contests. The 1982
Canadian Championships, held
in Montreal, saw Michelle Tennier
win the lightweight class and Paula
Dosne take the middleweights. It
was an event that would spawn
numerous outstanding competitors
in the coming years.
The North American Champion­
ships also got its start in 1982, with
a young, athletic former track-and­
field athlete named Cory Everson
winning the inaugural event.
Meanwhile, the pro level contin­
ued to establish itself more firmly.
The second edition of the IFBB Pro
World Championships was staged
on April 3, 1982, at Caesars Palace
in Las Vegas. In a large field of 26
contestants representing six coun­
tries, Rachel McLish outscored them
all. Pennsylvania’s Candy Csencsits
placed second, and Arizona’s Lynne
Pirie finished in third.
The Ms. Olympia, in its third year,
welcomed 25 athletes, and Rachel
McLish collected her second major
title of the year as she regained her
With the size of these events
evolving at a dizzying rate, the
standard of muscularity also in­
creased dramatically. Heated con­
troversies emerged over the level
of “acceptable muscularity.” By
1982 the furor over judging deci­
sions was reaching a fever pitch.
Competitors such as Kay Baxter,
Pillow and Laura Combes devel­
oped large fan followings due to the
impressive levels of muscle they
had developed. At the same time
these muscular pioneers endured
placings well below what the sport’s
hardcore followers anticipated, set­
ting off a media frenzy.
There can be no argument: 1982
was a benchmark year that helped
spin women’s bodybuilding into
public awareness while vividly
illustrating that muscular develop­
ment was no longer an exclusively
male domain. IM
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by Jerry Brainum
IGF-1: Is It the Real Deal?
Insulinlike growth factor-1 is so named because of its
resemblance to insulin. It consists of 70 bonded amino
acids, which makes it a protein-peptide hormone. That
means that like growth hormone, IGF-1 must be injected.
Otherwise it degrades in the gut, rendering it useless.
IGF-1 is considered the key to growth hormone’s ana­
bolic effects, and GH release promotes its synthesis in the
liver. The liver also synthesizes six binding proteins that
work with IGF-1, with one, IGFBP-3, being the primary
IGF-1-bonding protein in the blood. A substance called
the acid-labile subunit prevents the premature degrada­
tion of IGF-1. The
complex of IGF-1,
binding protein and
the acid-labile sub­
unit extend the time
that IGF-1 lasts in the
blood to 15 hours or
more—compared to
the 10 minutes that
unbound IGF-1 lasts.
Because IGF-1 is
so similar to insulin,
it can interact with
insulin cell receptors
and produce some of
the same effects as
insulin. In fact, the
primary side effect of
both excess insulin
and IGF-1 is hypogly­
cemia, or low blood
glucose, although
insulin is 10 times
more potent than
IGF-1 in that effect.
When you train
for an extended
time—more than one hour—the liver upgrades
its release of IGF-binding protein 3 to prevent the
onset of hypoglycemia that would otherwise ensue
because of the increased release of IGF-1. IGF-1 also
amplifies the action of insulin, even at low doses. Insulin
helps maintain blood IGF-1 by boosting the synthesis of
The primary role of IGF-1, though, isn’t to trans­
port glucose into cells, as in the case of insulin.
Instead, it fosters cellular division and growth. It’s
also involved in cell repair, particularly in brain, heart
and muscle. Its function in cell division has led many
scientists to suggest that IGF-1 has a role in several types
of cancer. That makes sense, since cancer is a process of
uncontrolled cellular division; however, the evidence for
that is not yet definitive by any means. True enough, IGF­
1 inhibits apoptosis, or cellular suicide. Out of that you get
the theory that tumors would upgrade synthesis of local
IGF-1 to keep themselves alive and thereby encourage the
spread of cancer throughout the body. Yet some research­
ers suggest that it’s a classic chicken-and-egg scenario, in
that IGF-1 doesn’t cause cancer but is instead produced
by tumors.
Meanwhile, studies show that people low on IGF-1
have a greater chance of dying from a heart attack. That’s
because IGF-1 prevents the death of heart cells and offers
protection when the cells are highly stressed, as occurs
during a heart attack.
While the liver synthesizes IGF-1 and packages it with
the binding proteins for transport into the blood, two
variants of IGF-1 that are produced in muscle, one
of which is
called mech­
ano growth
factor, play a
major role in
muscle gains.
They spur the
activity of other
proteins that
are involved in
muscle protein
synthesis and
encourage the
activity of muscle
stem cells, called
satellite cells,
which repair
damaged mus­
cle—and training
does damage
muscle. In fact,
intense weight
training is a
primary stimulus
of the release of
IGF-1 in muscle.
(Another protein,
myostatin, prevents muscle growth by interfering with
satellite-cell proliferation.)
A recent study used specially bred mice that produced
only tiny amounts of IGF-1 in their livers, 75 to 85 percent
lower than normal mice.
Despite that, they show normal
growth patterns and development. Their bodies compen­
sate by secreting a lot of GH.
The IGF-1-deficient mice have low bodyfat and
tend to stay lean as they age. The reason they make so
much GH is that IGF-1 is the primary feedback inhibitor
of GH release from the pituitary gland. Less IGF-1 in the
blood equals more GH release from the brain. Interest­
ingly, human studies show that testosterone also blunts
the IGF-1 signal to the brain, thus helping maximize the
effects of GH. That’s likely one reason why GH is consid­
ered synergistic with testosterone and anabolic steroids,
which are synthetic forms of testosterone.
But back to the mice. The lack of systemic release of
IGF-1 doesn’t affect its local production in muscle. Re­
searchers showed that by having the mice engage in resis­
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tance exercise. No, the mice didn’t do any barbell curls or
squats. They climbed a ladder with tiny weights attached
to their bodies—a 16-week rodent weight-training rou­
tine. Another group of mice not deficient in IGF-1 did the
same exercise. The groups produced equivalent muscle
gains. The researchers concluded that systemic IGF­
1 produced in the liver isn’t required for muscle
hypertrophy. The IGF-1 forms produced in muscle
following exercise are the important ones.
Bodybuilders and other athletes have been using IGF-1
injections for years. The drug is often used along with GH,
anabolic steroids and insulin. One popular formulation is
Long R3IGF-1, which is thought to be more potent than
IGF-1 produced in the body. The hormones can interact
with cellular receptors only when they’re free, or unbound
from their plasma-binding proteins. Because the Long R3
IGF-1 lasts longer in the blood than natural IGF-1, it could
present a serious threat to health. The free IGF-1 can
interact with tumors, causing cancer progression. It could
also convert a benign or inactive tumor into an active one.
Another experimental form of IGF-1 said to be used by
athletes is des(1-3) IGF-1. It’s a short form of IGF-1 that
is not protein-bound and is often directly injected into
muscles, and it’s rumored to lead to hyperplasia, or the
splitting of muscle fibers to form new fibers. It’s strictly
conjecture, as there is thus far zero proof of the effect in
healthy athletes.
The prescription form of IGF-1 is mecasermin, trade
name Increlex. Manufactured using recombinant DNA
technology, it’s used to treat IGF-1 deficiency and growth
problems. Increlex is also prescribed for patients who
have developed antibody resistance to GH therapy. Un­
like Long R3 IGF-1, Increlex is identical to natural IGF-1,
retaining the 70 amino acid sequence of IGF-1 that the
body produces.
Although it appears that only the version of IGF-1
produced in muscle has any true anabolic effects, many
bodybuilders and athletes who’ve used IGF-1 claim to
have benefited from the drug. There is no scientific evi­
dence for that, but there is some evidence of benefits for
much glu­
cose, which
the insulin
ity and can
ally result
in diabetes.
Indeed, IGF­
1 is being
as a diabe­
tion drug. Mice studies show that it’s the IGF-1
produced in muscle that is anabolic, not
what’s in the bloodstream.
From an
point of
view, IGF-1 may share insulin’s role in increasing
glycogen synthesis, which powers intense training.
Possible side effects of IGF-1 injections include jaw pain,
facial and hand swelling and heart-rhythm disturbances.
The last-named effect is more likely if doses of more than
100 micrograms are injected. That can cause the heart to
stop beating (yikes!) and blood pressure to drop dramati­
cally. The effect is caused by an IGF-1-induced drop in
blood phosphate and can be prevented by administering
phosphate with the IGF-1. An increase in IGF-1 caused
by either GH or IGF-1 injections is thought to play
a major role in producing the repulsive bloated
abdomen seen on some competitive bodybuilders.
Adding insulin to the stack exponentially increases the
chance of that particular side effect showing up. Note that
all internal organs have an extensive supply of both insu­
lin and IGF-1 cell receptors. Providing an abundance of
either or both hormones will lead to organ growth, con­
tributing to the abdominal bloat.
Several factors affect IGF-1 production in the body.
Insufficient protein or calories cause it to plummet, and
excess calories may cause it to increase. One study of
Exercise boosts IGF-1. IGF-1 maintains
both muscle and connective tissue, as well
as brain and heart cells, so it’s not a
stretch to think that having more IGF-1 will
make you feel and possibly look younger.
people deficient in IGF-1. Hormone-deficient patients
who get IGF-1 experience increased rates of fat loss and
fat oxidation. What causes that isn’t known, but one
theory is that the IGF-1 may suppress circulating insulin.
In addition, fat cells contain IGF-1 receptors, so the hor­
mone can interact with fat cells.
From the standpoint of protein synthesis, IGF-1
injections provide the anticatabolic effects of insu­
lin combined with the increased protein synthesis
induced by GH. Like insulin, IGF-1 encourages amino
acid uptake into muscle cells. It stimulates peripheral
tissue uptake of glucose, which lowers blood glucose
levels. It also suppresses liver glucose production, which
is actually good for those who are insulin resistant, since
the liver under that circumstance tends to produce too
normal-weight women who overate found a 19 percent
increase in IGF-1 after two weeks of gorging, with 46
percent of the bodyweight gain attributed to lean mass
and 54 percent to bodyfat. Fasting insulin doubled in the
women, and testosterone levels rose significantly. Thus
the lean mass gain produced by overeating could be the
result of an increase in IGF-1, insulin or testosterone—or
all three. I would quickly add that overeating is not a good
method of adding muscle mass, as most of the weight
gain consisted of bodyfat. It does, however, explain why
bulking up was a popular technique for gaining mass
among bodybuilders of the past and, to a certain extent,
those of today. Other nutrients necessary to main­
tain IGF-1 in the body include the minerals magne­
sium and zinc and thiamine, a.k.a. vitamin B1. Zinc
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aoo÷ac|co|×o =¬¬¬m¬cocoo÷
No one has any
idea of how to detect
gene therapy
doping yet. The only
possible way would be a
muscle biopsy, but
even that would prove
problematic because
complete uptake of
the IGF-1 gene may
not occur.
is particularly important.
Exercise boosts IGF-1. Some studies suggest that the
antiaging effects of DHEA use come from an increase in
IGF-1 in the body. IGF-1 maintains both muscle and con­
nective tissue, as well as brain and heart cells, so it’s not
a stretch to think that having more IGF-1 will make you
feel and possibly look younger. Recent human studies
confirm the antiaging effects of IGF-1 and GH. Yet
animals deficient in IGF-1 live longer and show no can­
cer whatsoever. Clearly, that’s an example of how animal
physiology may differ from that of humans. On the other
hand, countless people who’ve used GH therapy say that
they feel younger, but that’s rarely evident in their appear­
ance. Excess bodyfat is associated with lower IGF-1 and
GH. One recent study examined lifestyle factors that affect
IGF-1 in college-age women and found a positive correla­
tion with soy protein and the mineral selenium.
alcohol blunted the effects of IGF-1 in the women.
The greatest future use of IGF-1 will without doubt
involve gene therapy, which directly places genes that
produce IGF-1 in muscle, usually by attaching them to an
inactive virus or vector that penetrates the muscle cells.
Studies with young mice show that the procedure results
in a 15 percent increase in muscle mass, along with a 14
percent increase in strength. Gene therapy in old mice
led to a 27 percent increase in strength, along with a total
regeneration of aged muscle. In another mouse study, the
IGF-1 gene was placed in the animals’ glutes and calves,
which resulted in a 17 to 115 percent increase in muscle­
cross-sectional area. One hopes the growth occurred
mainly in the calves rather than the glutes!
Studies with the muscle-specific form of IGF-1 have
yielded similar or better results. Some scientists specu­
late that once the procedure is perfected for hu­
mans, it will spell the end of age-related muscle
weakness and frailty. They foresee an 80-year-old man
who can produce the same muscle gains as a 19-year­
old. Older people don’t gain as much muscle as younger
people because satellite cell activity either doesn’t occur
or is ineffective. That defect is completely repaired with
IGF-1 gene therapy.
Some predict that gene therapy will replace drugs as
the main form of doping in the future. No one has any
idea of how to detect gene therapy doping yet. The only
possible way would be a muscle biopsy, but even that
would prove problematic because complete uptake of the
IGF-1 gene may not occur, and the biopsy may reveal just
normal muscle tissue.
Rumors abound that some athletes have already sub­
jected themselves to IGF-1 gene therapy. That isn’t hard to
believe when you consider that one of the therapy’s devel­
opers, H. Lee Sweeney, Ph.D., of the University of Penn­
sylvania School of Medicine, says he’s besieged by athletes
and coaches from around the world who offer to be his
guinea pigs. In truth, however, the technique is not ready
for prime time, for some earlier gene-therapy experiments
resulted in patient deaths. Future subjects could experi­
ence fatal immune reactions to the vectors used to place
the gene in the body. Another danger is an inability to
control the expression of the gene, which could translate
into a rapidly spreading cancer. Or the expression of the
gene could extend from skeletal muscle into heart muscle,
resulting in excessive heart muscle growth that portends
premature heart failure.
Last and perhaps not least, while IGF-1 injections work
great on paper, real-world results are mixed. Most ath­
letes suggest that using IGF-1 alone does little or nothing
to boost muscle gains, which makes sense in light of the
mouse study that linked only local muscle IGF-1 to mass
gains. Many steroid manuals suggest that IGF-1 injections
are best used with other anabolic agents, such as GH,
testosterone and insulin. In that case, how do you ascer­
tain just how well IGF-1 is working? The gains attributed
to IGF-1 may in fact result from the other drugs in the
combo. Nor can you discount the placebo effect. If you
think something will work and truly believe that it will, it
often does. Perhaps those who tout the “massive muscle
gains” they’ve allegedly made from IGF-1 injections made
those gains because they trained harder and believed
from their head down to their diamond-shaped calves
that the drug would work.
And for them, it did. Or did it?
Matheny, W., et al. (2009). Serum IGF-1-deficiency
does not prevent compensatory skeletal muscle hypertro­
phy in resistance exercise. Exp Biol Med. 234:164-170.
Karl, J.P., et al. (2009). Diet, body composition, and
physical fitness influences on IGF-1 bioactivity in women.
Growth Hor IGF-1 Res. In press.
Editor s note: Jerry Brainum has been an
exercise and nutrition researcher and
journalist for more than 25 years. He s
worked with pro bodybuilders as well as
many Olympic and professional athletes.
To get his new e-book, Natural Anabolics—
Nutrients, Compounds and Supplements
That Can Accelerate Muscle Growth Without Drugs, visit
www.JerryBrainum.com. IM
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IRON MAN Hardbody
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Hardbody1113_MN-F.indd 223 8/28/09 5:21:20 PM

& Katie
TheYin and theYang
by Ruth Silverman
Photography by Michael Neveux • Hair and Makeup by Teri Groves
aren McDougal and Katie Lohmann may appear
to be extreme opposites, but they have a lot in
common. For one thing, as former Playboy Play­
mates of the Month—Karen for December ’97 and
Katie for April ’01—they belong to a special sisterhood. For
another, they’ve both been on the cover of IRON MAN, be­
coming part of an even rarer sisterhood: hot mainstream
models who have transitioned to fitness.
For both women the Playboy connection came early in
their careers. Karen, who was named the Playmate of the
Year for 1998 and was runner-up in a 2001 readers’ poll of
the Sexiest Playmates of the ’90s, was a cheerleader and
played volleyball and softball as a kid, but for the most
part, she says, “I was a prissy girlie-girl.”
Though the 5’8” Indiana-born brunette always wanted
to be a model, she says, “I didn’t think I had what it takes.”
She was a preschool teacher in Michigan when she won a
swimsuit contest and was spotted by a Playboy photogra­
“Playboy gave me the confidence. It opened up doors
for me,” she says, “everything from modeling to acting, if I
wanted it, to hosting events to charities.”
Her migration to fitness modeling was not intentional. “It
just so happened that I was in great shape, so they started
using me in fitness magazines.” McDougal was IRON MAN’s
featured Hardbody in the January ’06 issue and appeared
on our June ’07 cover with Sebastian Siegel. “I think it’s great
that at 38 I’m capable of doing fitness stuff,” she says.




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www.ironmanmagazine.com \ NOVEMBER 2009 225


” “


IRON MAN Hardbody
Katie s career was anything but
accidental. She discovered per
forming at an early age and admits
to being a natural-born ham.
“I always loved the camera, she
says. “My mom used to sew little
blankets and sell them, and I would
always want to take pictures with
the blankets because I thought it
would help them sell.
The 5’4” hazel-eyed blonde, who
grew up in Arizona, started put­
ting together her modeling book at
about age five. After high school she
moved to Los Angeles, the Playboy
shoot already secured.
“I was lucky because the first
place I lived in Los Angeles was the
Playboy Mansion, she says. They
set me up with agents, I got to go
to parties—like Madonna s album-
release party. I got to have tea at
Rod Stewart s house. I’ve been here
about nine years, and it s been an
incredible ride.
One particularly intriguing gig
Lohmann had was playing quar
terback for Los Angeles in the 2006
Lingerie Bowl.
“I was always very athletic,
played every sport you can imag­
ine, but never football because that
was for the boys, she says. She got
to be the quarterback because, at
the tryout I actually intercepted the
ball and ran it about 10 yards.
As with Karen, Katie s entry into
fitness modeling happened by acci­
dent. On a casting call several years
ago, she was told she didn t have
the right look for fitness. Out to
prove the photographer wrong, she
earned shoots at a slew of mags, in­
cluding appearances on IM s cover
in July ’05 and July ’06. Both she
and Karen work out regularly, with
Karen training five days a week for
one to 1 1/2 hours and Katie tak­
ing a boot camp class three times a
week and working out in her home
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Hardbody1113_MN-F.indd 226 8/28/09 5:25:14 PM
“We have the
Playboy thing in
common. We both
have a good head
on our shoulders.
We both love to
stay in shape and
shoot beautiful
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“ ’ ’

” -

“ ’ ” “

’ ”

IRON MAN Hardbody
Karen McDougal and Katie
Lohmann are good friends. “Katie is
very easy to work with, says Karen.
“People love hiring us together be­
cause we re the yin and the yang—
the blonde and the brunette—and
we come across very well together.
We re similar but we re also very
different, acknowledges Katie.
We have the Playboy thing in com­
mon. We both have a good head
on our shoulders. We both love to
stay in shape and shoot beautiful
The differences—other than the
blonde and brunette thing? “I’m a
little bit more outgoing than Karen
is, Katie says. “Karen is more re
served. She really has a true model
presence—and when she walks into
a room, she probably intimidates a
lot of people.
One reason the two click so well
is their shared sense of humor.
We re both funny, says Karen. We
like to laugh and make people feel
good. Also, she says, We talk a
lot—we don t shut up.
One senses that when
Neveux got the two together
to shoot the beautiful photos
that appeared on these pages,
there was a lot of talking,
laughter—and sizzle—on the
set. IM
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IRON MAN Hardbody
For more information about
Katie Lohmann, check out www
.KatieLohmann.com, or you can
contact her at www.myspace.com/
For more on Karen McDougal,
go to www.KarenMcdougal.com,
or to find out about McDougal s
new line of health-care and
antiaging products, go to www
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Only the Strong Shall Survive
Lower Back
Build Lumbars of Steel
by Bill Starr
Photography by Michael Neveux
ast month I went over
the many reasons that
aspiring strength ath­
letes need to include
at least one specific exercise for
their lower backs in a weekly pro­
gram. For young athletes or those
just getting started on a strength
routine, the lower back forms the
foundation of all future progress
in the weight room and success in
any sport.
A strong set of lumbars enables
intermediate and advanced ath­
letes to move to higher levels of
overall strength. The number-one
exercise in any strength program
is the squat, either front or back.
In order to handle heavier weights
on that lift, the lumbars must be as
proportionately strong as the hips
and legs and middle and upper
back. Otherwise the power gener
ated by the lower body can t be
transferred upward from the lum­
bars and through the rest of the
back into the bar itself.
Quite often lifters numbers
on the squat come to a grinding
halt simply because lower-back
strength has fallen too far behind
hip and leg strength. In many cases
athletes fail with heavy pound­
ages because they can t maintain a
solid upright position throughout
the lift. Relatively weak lumbars
cause them to lean forward exces­
sively, which spells failure on max
attempts. Plus, athletes who don t
rectify the problem but continue to
use sloppy technique may develop
habits that are hard to break.
Any type of pulling exercise also
depends heavily on strong lum­
bars—whether it’s an explosive
movement like the snatch, clean,
high pull or shrug, or more static
lifts such as bent-over rows and
deadlifts. You need strong lumbars
to hold a tight starting
Even those who train for general
overall strength fitness and have
absolutely no desire to move big
numbers must recognize how im­
portant it is to build and maintain
a relatively strong lower back. That
definitely includes older athletes.
I’ll address that group later on.
Meanwhile I’m reading that eight
out of 10 adults experience some
kind of back pain,
position. Otherwise
Part 2
mainly in the lower
your hips will climb back. Just look at all
upward faster than the ads in the print
the bar, and that will
take the weight out of
the correct line of pull. If the lower
back isn t sufficiently strong, the
power generated by the hips and
legs won t be adequately trans­
ferred up into the back, shoulders
and arms.
Most athletes understand the
concept for their squats and pulls,
yet a high percentage do not see the
relevance of lower-body strength
to upper-body exercises. While you
may be able to bench-press and
dip with weak lumbars, every other
shoulder-girdle exercise requires a
strong lower body—even inclines
and seated presses. The overhead
lifts, presses, push presses, jerks
and push jerks, along with power
and full snatches, directly depend
on the muscles of the midsection to
help lock out and control a weight
media and on TV
offering solutions
to lower-back pain—everything
from magical pillows to engineered
mattresses, exercise regimens and
gadgets to the long list of pharma­
To be sure, some cases need
medical attention. I believe, how­
ever, that if people who have an
aching lower back would embark
on a fitness program with attention
to the lumbars, alter their diet to
lose unwanted pounds around the
middle and consistently exercise
their lower back, they could avoid
not only a great deal of pain and
discomfort but also save a lot of
money and the aggravation that
comes with navigating the medical
So why don t more people take to
a systematic exercise routine and
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StrongSurvive_1103_F.indd 235 8/27/09 1:21:06 PM
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StrongSurvive_1103_F.indd 236 8/27/09 1:21:39 PM

drop some bodyweight rather than
opting to lay out chunks of cash for
pills or devices to get relief from
their lower-back pain? In a nutshell,
people are lazy, and working the
lumbars is not easy. In fact, to really
achieve strong lumbars, they will
have to eventually do good morn­
ings and/or almost-straight-legged
deadlifts, which rank near the top of
the list of most demanding strength-
training exercises.
Sadly, many strength athletes
avoid those two exercises for the
same reason. They find a million
and one excuses, from “they hurt
my neck or shoulder” to the ratio­
nale that they’re getting plenty of
lower-back work when they squat
and deadlift. If you’re truly serious
about getting considerably stronger,
however, you absolutely must at­
tack your lower back in a specific
manner. I should mention that you
can make your lumbars stronger
by working on a well-designed re-
verse-hyper or hyper machine, but
they aren’t available to most people.
On the other hand, bars and



By bending your knees slightly, you eliminate
the possibility of injuring your lower back and
hamstrings, and the results are the same or in
some cases even better.
plates are in abundance and, I
believe, are more effective for the
simple reason that working with free
weights is harder than working on
any machine and therefore is more
Last month I went into detail on
the merits of good mornings and
how to do them correctly. As I’ve fre­
quently stated, I consider them the
very best exercise for building and
maintaining lower-back strength.
Let’s briefly review. The weight you
use on good mornings eventually
needs to be 50 percent of what you
handle on the back squat for eight
to 10 reps. So if you’re a 400-pound
squatter, you’ll do your final set of
good mornings at 200 x 8-10. I use
eight or 10 reps because I like to
alter the set-and-rep count every
other week, from four sets of 10 to
five sets of eight. The slight varia­
it does change the
workout just a
You can
do good
with a
flat back
or rounded
back or while
seated. I have
athletes do seated
good mornings only
when they have an inju­
a hip, knee or ankle—or
tion may not seem like much, but
once you try it, you learn that
ry that prevents them from
doing any standing exercis-
es—such as a problem with
when I want to give them
some variety in their routines.
I allow them to do seated good
mornings only occasionally, how-
ever, perhaps every six or eight
weeks, because that’s the easiest
version of the exercise and should
not be substituted regularly for
the price
to gain overall
results. Those
who subscribe to
this doctrine expe-
rience success in
the weight room.
Those who don’t
fail in their quest
for greater
ing of
I have
on one
for more
than 30 years to alter
the commonly
used name for
the exercise
from stiff- or
the standing version unless there is
a valid reason.
Although good mornings are
my favorite lumbar exercise, I also
believe that almost-straight-legged
deadlifts have merit. Once again,
though, you have to do them with
taxing weights. The final set, or sets,
should make your eyes cross. If
you’re not exhausted at the end of
the session, you need to put more
weight on the bar. Staying in the
comfort zone just doesn’t get the job
done on lower-back work. You can
never regard attacking the lumbar
muscles as fun. The rewards do not
come in feelings of physical plea­
sure but in knowing that when you
improve your lower-back strength,
you’re going to be able to handle
more weight on your other primary
exercises, such as squats, power
cleans and overhead exercises. So
straight-legged deadlifts to al­
most-straight-legged deadlifts. Why?
It’s potentially risky to the lower
back and even more risky to the
hamstrings to lift or lower a weight
with locked knees (any exercise that
hits the lumbars will also involve the
hamstrings). Most learn that after a
strenuous session on a lower-back
movement. They tell me that their
hamstrings were sorer the morning
after the workout than their lower
Unfortunately, models who dem­
onstrate the exercise in magazines
are invariably shown with their
knees tightly locked. Risk aside,
there’s absolutely no reason to lock
the knees while doing this form of
deadlifts. By bending your knees
slightly, you eliminate the possibil­
ity of injuring your lower back and
hamstrings, and the results are the
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StrongSurvive_1103_F.indd 237 8/27/09 1:21:58 PM

same or in some cases even better.
Another common practice with
the almost-straight-legged deadlift
is to stand on a bench or platform.
I don’t like that because balance
becomes a factor that does noth­
ing to enhance the exercise. I’ve
until he masters the movement, and
in due course he’ll have plenty of
weight on the bar. After the initial
warmup set with 95 pounds, he
adds two more 25s, then two more
and so on—and soon he’s looking at
moving 245 for 10 reps. That’s as
seen many athletes lose their heavy as I take anyone first
balance while standing on a time out, and few get that far
bench and instantly drop the if the earlier sets are done
bar across the bench, caus- correctly. At that point the
ing severe damage to a athletes fully comprehend
rather expensive bar. that when they add enough
If you happen 25s to the bar, they can end up
to own the with a very taxing poundage.
equipment, Use straps. Although
suit your- you may not need them
self. If not, for the lighter sets, they’re
stay on the most useful for those final
floor. work sets. Straps help you
I realize concentrate on the move-
that the ment without having
reason to be concerned with
athletes holding onto the bar.
stand on Plus they enable you to
benches handle more weight—
or plat- always a good thing in
strength training.
The technique
for the almost­
deadlift is very
easy to learn,
stead of off the floor. That way I can
set up the exact line I want more
readily than I could if I were moving
the bar upward. You position the bar
on pins set outside a power rack or
on the bottom rung of a staircase
squat rack. Set your feet at shoulder
width, and plant them solidly into
the floor. Take the bar from the rack,
and fix it against your thighs. If you
start with the bar on the floor, tuck
it in against your socks and shins.
The key is to start and keep the bar
extremely close to your body on
both the up and down movements.
If you let it wander away so much as
an inch, you’ve made the exercise
much more difficult—and more
Before lowering the bar, bend
your knees—not much but defi­
nitely some—to take the stress off
your hamstrings. Once they’re bent,
they should not bend any further.
They must stay in exactly the same
position throughout the move­
ment. Lower the bar until the plates
touch the floor. At that point the bar
should be across the tops of your
shoes and against your shins. Don’t
get into the habit of rebounding the
bar off the floor—something most
deadlifters pick up quickly
and for that because rebounding helps set
Risk aside, there’s
absolutely no reason
to lock your knees
while doing this
form of deadlifts.
reason ath­
letes tend to
just go through the motions
rather than focusing on the
key form points. That’s a
mistake, particularly when
the weights get demanding
and the muscles become tired.
An improper move on the final few
reps of the last couple of sets can
cause a minor ding or something
more serious, so you must concen­
trate on doing every rep perfectly,
from the first warmup set to the last
rep with the heaviest poundage.
Use a clean grip or one slightly
wider. I like to start from the top in-
athletes’ shoes,
and that’s certainly
as deep as anyone needs to stretch
Whenever I teach an advanced
athlete how to do almost-straight­
legged deadlifts and instruct him to
put a 25-pound plate on each side
of the bar, he objects, stating that he
can use a lot more than that. I re­
mind him that he needs to start light
forms is so they
can lower the
bar farther and
activate more
muscles in the
process. Makes
sense, right?
Well, you get the
same benefits
by staying on
firm ground and
using 25-pound
plates instead of
45s. They’ll enable
you to go very low.
The bar will touch
the tops of larger
the bar in motion more eas­
ily. Even though it seems like a neat
idea, it’s counterproductive. When
you bounce the weights off the floor,
you’re bypassing the muscle groups
responsible for that action. That
means when the weights get heavy,
those muscles aren’t ready for the
task ahead. In addition, when you
rebound the weight, you throw your
body out of position so that the bar
is no longer in the precise line it
should be in.
If you learn from the very begin­
ning to pause just for a second at
the bottom on each and every rep,
you’ll ingrain this move into the lift
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StrongSurvive_1103_F.indd 238 8/27/09 1:22:26 PM


A Word About Lower Back Pain
If you’ve just embarked on a strength routine that
includes at least one specific core exercise for your lower
back and you also do some distance running, you might
find this useful. (By distance, I mean anywhere from two
to six miles.) A number of football, basketball, lacrosse
and soccer players frequently came to me complaining
of aching lower backs while they were running. The pain
was so severe that they had to stop until it went away.
I explained why that was happening, When you exer­
cise your lower back hard and heavy, your body builds
new muscle fibers. That doesn’t pose a problem during
activity that is sustained for an extended length of time,
such as running—unless you begin to lean forward. That
typically occurs near the end of the run as you tire. The
leaning causes more blood to flush into the new muscles
in the lower back, and a dull ache results. The solution:
Maintain an erect posture throughout the run. There will
be no problem. Your lower back will send you signals
should you start to lean, and if you make the correction
immediately, you’ll be fine. That isn’t a bad thing by any
means. It indicates that your lumbars are growing. Be­
sides, any track coach will tell you that your upper body
should stay ramrod straight while you’re running.
and never
have any dif­
ficulty when
Head position doesn’t
you move
up to the
matter, as long as you
You need
don’t lock your head in a
to do the
exercise in a
fashion, not
rigid position.
the lumbars have already
done their job. If you’re
more comfortable
straightening up,
however, that’s
okay too.
Head position. It
doesn’t matter whether
you look down, up or
straight ahead, as long as
you don’t lock your head in
a rigid position. Your head
fast or in a herky-jerky manner.
The bar should move up and
down in precisely the same line
every time, as if you were doing
the exercise in a Smith machine.
Also, you don’t have to come all
the way back up to benefit. You
can stop the upward motion at
midthigh. At that point
238 NOVEMBER 2009 \ www.ironmanmagazine.com
should be relaxed and allowed to
float free. Of course, any exaggera­
tion of looking up or down is not
advisable, as that places your upper
spine under duress.
Whenever I tell athletes that I’m
going to teach them how to do al­
most-straight-legged deadlifts and
that they’ll do them instead of good
mornings for a time, they’re delight­
ed, figuring that they’re in for a walk
in the park. They change their tune,
of course, when I explain that I have
numbers for this lift, just as I do for
good mornings. You need to use 75
percent of what you can squat on
the almost-straight-legged deadlifts
for eight to 10 reps. That means if
you’re squatting 400, you should be
finishing up with 300 x 8-10. That’s
no walk in the park.
Keep in mind that I’m talk­
ing about the eventual goal, to be
achieved after several weeks or
even months of doing the exercise.
Until you master the form, you can
stay in the light or moderate range,
but once you feel you’re doing the
movement correctly, you should
ease the numbers up to satisfy the
75 percent. Then, as the squat im­
proves, the almost-straight-legged
deads tag along.
Some of my more advanced



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StrongSurvive_1103_F.indd 239 8/27/09 1:22:48 PM

strength athletes
have requested that
they be allowed to
use more than 75
percent of their squats.
I’ve agreed, on one
condition: that they
be able to do them
perfectly. If they
started lowering
their hips when
the weights got
extremely heavy—
making the exercise
resemble a conven­
tional deadlift—I’d have
them use less resistance.
Alter the sets and reps
each time you do almost­
straight-legged deadlifts:
five sets of eight with four
sets of 10. Use five or 10
more pounds when you
do eights. Even though
the change is small, it
has a positive effect on
strength gains.
What other exercises
are good for building
sion, do not come up past the
parallel position, and make
sure your knees are unlocked.
In order to use any type of re­
sistance on hypers, you must
have a well-padded bench.
Otherwise you’ll be more
content to run the reps
up. Start with 20 and add
a couple every time you
do them, and eventu­
ally you be knocking
out 100 or more.
John Saxe, who
played football,
captained the tennis team
and lifted on the Olympic
weightlifting team at Hop­
kins, did 150, yet he still got
sore from the good morn­
I have my athletes do one
set of hyperextensions as part
of their warmups prior to
a lifting session, along
with an ab exercise,
then finish up with
reverse hypers and
another ab movement.
You need to use 75 percent
of what you can squat on the
deadlifts for eight to 10 reps
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stronger lumbars? The
conventional deadlift is excellent,
mainly because you can overload
the muscles of the lower back.
Weighted hyperextensions are most
beneficial. The Russian lifters did
them along with good mornings
and achieved amazing lower-back
strength and development. Some
use plates behind their heads, but
I prefer a bar, as it can be stabilized
more securely. You don’t want to be
twisting your torso in the slightest
when doing them.
For any type of back hyperexten-
This serves two functions:
1) It ensures that the lower back is
warm and ready for the work ahead,
and 2) it adds to the overall work­
load for those muscle groups.
I like reverse hypers because you
can do them just about anywhere.
I’ve done them on desks, counter
tops, tables and situp boards. It’s
difficult to add resistance to them
unless you have a pair of Iron Boots
or ankle weights; the workload has
to be increased with repetitions.
Reverse hypers and conventional
hypers hit the lumbars in different
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StrongSurvive_1103_F.indd 240 8/27/09 2:59:07 PM

ways, so include both in your weekly
Put the primary lower-back ex­
ercises in your routine on the light
day, right behind squats. The squats
help warm up the lumbars and legs
and make the good mornings or
almost-straight-legged deadlifts a
bit easier to do—not a lot, but every
little bit helps. Never do either of
those lower-back movements prior
to squatting. You don’t want to
squat with a fatigued lower back,
even when you’re just handling
light poundages. When your lower
back is tired, you’ll resort to using
improper technique on the squats,
and that often carries over to the fol­
lowing squat workouts with heavier
Nearly everyone can do good
mornings or almost-straight-legged
deadlifts unless there’s a physical
problem that blocks those move­
ments. So, as promised, here’s some
only a dozen reps for a couple of
sets. The next day add to the rep
count, but stay with two sets. Con­
tinue to run the reps up until you
can do 40 to 50. Then find some­
thing heavier, such as a 25-pound
bar. Drop the reps back to 12 and
start climbing the reps up again
until your reach 50. Now you’re
ready for the 45-pound Olympic bar.
Lower the reps—although you may
not need to go back to 12—and add
another set.
When you’re able to do 40 to 50
with the Olympic bar, add weight,
and stay with 20 reps for four sets
from then on. Some trainees ad­
vance to the point where they can
use 100 pounds, at which point two
sets of 20 work well for most. Adjust
your sets and reps to fit your needs.
During the time you’re building
a base with light weights, do good
mornings and/or almost-straight­
legged deadlifts three times a week.
When the resistance gets taxing, go
to twice a week, and on four other
days do either reverse back hypers
or regular back hyperextensions
or both. In the process of hitting
your lower back six days a week,
you’ll be able to establish a solid
strength base that will enable you
to do more on your other exercises.
And because the overall volume
isn’t that big, you should be able to
recover rather easily. Pay attention,
though, to how your lower back
feels the morning after a workout.
Should you feel overly tired, skip a
day. Move slowly. There’s no need to
hurry, and it’s smarter not to over­
Whether you want to get con­
siderably stronger to become more
proficient in your chosen sport, are
trying to move up in the ranking of
Olympic lifting, powerlifting or the
strongman events or simply want to
be able to take a long hike or
advice if you’re not interested in
moving heavy weights or even gain­
ing considerable strength but do
want to stay strong enough to enjoy
an active lifestyle and not suffer
from lower-back pain. Maybe you’re
Lower the bar until the
plates touch the floor. At
that point the bar should be
across the tops of your shoes
and against your shins.
an older athlete or haven’t been
training for some time and are start­
ing back. Or maybe you’re recover­
ing from a serious illness, accident
or surgery and need to rebuild a
240 NOVEMBER 2009 \ www.ironmanmagazine.com
much weakened lower back.
For starters, forget the squat-
weight percentages I mentioned.
They’re for younger, ambitious
athletes. Start out light, and
learn how to do the ex­
ercises correctly. You
can use a broomstick
or a section of metal
or plastic pipe. Do
good reason.
work in your garden without suffer­
ing lower-back pain for your ef­
forts, you must give priority to your
lower back in your strength-training
program. After all, the lumbars are
called the keystones of strength for
Editor’s note: Bill Starr was a
strength and conditioning coach
at Johns Hopkins University from
1989 to 2000. He’s the author
of The Strongest Shall Sur­
vive—Strength Training for
Football, which is avail­
able for $20 plus ship­
ping from Home Gym
Warehouse. Call (800)
447-0008, or visit www
.Home-Gym.com. IM



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MIND_F.indd 244 8/17/09 5:26:12 PM
aomae¬ ac¬s¬
Gravity, Iron, Force, Time, Space
et’s face it, bomber, that’s what it’s all about. Iron! Grav­
ity! Force! Some folks think there’s more to life—like,
what are we here for, what’s it all mean? By the time they
come to zero conclusions, I have half my workout done, a
good burn and a decent pump.
Huge and ripped, that’s my motto. Veins and striations,
that’s my cry. Thick and powerful, hear my plea. Chic and
svelte...my heart’s desire, I suppose, if I were a girl. Weird
there for a sec, thinking of what a girl might be thinking if I was
one...gave me the shivers.
The goal of the smiley, wide-eyed gym member is no
deep secret: to look good. Power is nice, but slice it, dice it,
or stand it on its head and the main aim of the game is the
same: to look good. You might elaborate on your emphatic, or
faint, gestures at your spa and health club, conveying mes­
sages of health, athleticism, inner strength and discipline, but









244 NOVEMBER 2009 \ www.ironmanmagazine.com
the objective is the same: to look good.
Maybe, when the sun’s shadows shorten and temperatures
drop and fair-weather festivities fade, people notice that health
is wealth and discipline builds character; the oneness of lifting
weights and the magic of hocus-pocus focus. More power to
them, but right now looking good tops the charts.
Nothing’s changed. It hasn’t gotten better. The swelling of
the swollen, having swelled, swells on. The same folks who
vowed and sought to look good a year ago are back for more—
or less. A few are absent, having succeeded or surrendered,
and more are present. Alas, the crowd is growing bigger along
with the individual.
Nothing’s changed. It hasn’t gotten easier. Losing bodyfat,
It’s all about
looking good.
building muscle and accentuating curves—
looking good—is not an easy gig. The way
may be clear, but those with no will have
no way. No courage, nowhere. No disci­
pline, nothing.
Nothing’s changed. Take hold of the
iron, set your mind to the steel, make the
metal move, and good things happen.
Muscle and might are born, strength and
health come alive, and the mind and spirits
While shadows are yet long and the sun
pours down like molten gold, let us cast a
pair of pure and precious body parts. Chest
and back are my favorite grouping, unless
we’re to consider bi’s and tri’s, whereupon
we just might agree those two are a hand­
some and accommodating couple.
Shoulders and arms, on the other hand,
are a mean alliance devoted to long and
deliberate torture. The truth comes out
before the first reps, but the truth isn’t
enough. In charge of the brutal act, we,
the frantic lifters, seek the essence of life,
another dimension, a portal in time, a bold
glimpse of the future. We also seek bowl-
ing-ball deltoids, lightning bi’s ’n’ thunder
Call us crazy.
Here’s one (don’t ask me why; it just
feels good): a powerhouse leg workout
(squats, squats, squats) followed by a
closet-sized arm workout—just big enough
to rack four or five pairs of well-pressed
close-grip benches with matching Olympic-
bar curls. Nothing sophisticated, basics
only; moderate impression with subtle ef­
fects. Think casual and comfortable, pumps
and burns only.
The last time I did a split routine—half in
the a.m., half in the p.m.—was the spring,
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summer and fall of 1970. The reason, as I recall, was some
upcoming pro contests that involved duds like Zane, Katz,
Columbu, Arnold and Tiger Woods, I think. Did I say duds?
I meant dudes. Honest! I was 28, going on 12-to-life. That’s
what you get, if you get caught and don’t have a good de­
fense lawyer. I escaped shortly thereafter, fleeing L.A. to hide
out in the vast, bewildering forests of central California.
Funny, the things you remember without really trying. Fun­
nier yet, the things you can’t forget
though really trying.
We press on. We never let go. We
never quit.
—Dave Draper
Editor’s note: For more from
Dave Draper, visit www.DaveDraper
.com and sign up for his free newslet­
ter. You can also check out his amaz­
ing Top Squat training tool, classic
photos, workout Q&A and forum.
10-year study of 6,000 people found that
those who exercised but slept less than
seven hours a night increased their cancer
risk by 50 percent compared to exercisers who
slept more than seven hours. Not getting enough
sleep appears to cause hormone disturbances that
can cancel the benefits of exercise and lead to a
higher risk of cancer.
—Becky Holman
Pee Ditty
id you know that when you flush the toilet,
down goes about five gallons of water?
Yep, that’s quite a waste, so to conserve
that precious fluid (the water, not your pee), go
ahead and squirt in the shower. You think that’s
disgusting? Not hardly. Urine is sterile and nontoxic,
and it can even help cure athlete’s foot. See all that
dirty water going down the drain? It might as well
have a little pee mixed in so you don’t have to flush
even more after you dry off.
—Becky Holman
Exercise, Sleep and Cancer




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MIND_F.indd 246 8/17/09 5:28:06 PM
ne of the most inspirational women on all
of BodySpace: That certainly describes
Tiffany Forni. Twenty-four-year-old Tif­
fany has gone from a 235-pound hockey-playing
self-described nerd to the embodiment of physi­
cal fitness. After losing 70 pounds in only three
months, she went on to figure competition, taking
a first-place trophy in October 2008 and qualifying
for NPC national-level competition after having lost almost 100
In the process, Tiffany earned the coveted title of Body
Building.com’s Female Transformation of the Year. And given
all of the great people on BodySpace who live and love fitness,
that’s no small accomplishment. At her favorite gym in Port­
land, Oregon, she now trains other people to build their fit and
healthy selves.
Tiffany is always busy—creating her own recipes for health­
ful foods, planning and cooking her meals, prepping ideas,
writing books and doing her own video series on BodyBuild­
In between she holds down a job in the hotel business and
travels a great deal. “Any excuse to get out of town and see
new places,” she says. Among the new places Tiffany has
seen on her fitness travels are Los Angeles for the FitExpo/
IRON MAN Pro and Columbus, Ohio, for the Arnold. Next up,
the Team Universe in New York and shortly thereafter a visit to
the Olympia in Las Vegas.
You’ve probably seen Tiffany in the ads for BodySpace here
in IRON MAN and other magazines, but she’s somewhat new
to modeling. Physique of the Month is one of her first profes­
sional photo shoots, so I hope you enjoy the results. Visit
Tiffany on BodyBuilding.com at http://BodySpace.com/31233.
That’s right—her screen name is 31233, so be sure to ask her
what that’s all about.
—Ian Sitren
Editor’s note: For more BodySpace bodies and info, visit






m|×ozaoo÷ BodySpace Physique of the Month
Tiffany Forni
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m|×ozaoo÷ Memories
or most of us spending
money on ourselves
gives us a buzz. Getting
something new can cause an
endorphin release that can
make you happier—at least
for a few moments. New
research suggests that
spending your money on
memories rather than
material things makes
you happier longer. For
example, spending on
a short vacation or even
a day at the beach or a
night out with friends will
have a longer effect on health
and happiness than spending
the money on, say, new shoes.
New clothes lose their appeal
more quickly than happy
memories, which can last a
lifetime. —Becky Holman
The Urge to Splurge
Lower Cholesterol
tatin drugs that lower cholesterol are becoming more and
more popular; however, all drugs
have side effects. Many statin
users report fatigue—for reasons that
a recent study may have demon­
strated. It appears that higher doses
affect the ability of skeletal muscles to
regenerate and repair. Subjects expe­
rienced a reduction in satellite cells,
which means slower results from your
workouts. If you’re taking statin drugs,
you may need more recovery time
between workouts.
—Becky Holman
People Power
esearch from the UCLA School of Medicine suggests that one
of the keys to happiness is the big O. No, not that O—others,
as in people. Scientists found that isolation and loneliness can
produce excessive inflammatory responses as well as a suppressed
immune system. Those two negatives combined lead to a downward
spiral of health and a significant increase in risk of disease, including
cancer. —Becky Holman
Slower muscle growth?













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m|×ozaoo÷ Review
A Practical Guide to Harnessing Our
Evolution Rx
Innate Capacity for Health and Healing
he author of ally don’t have to
Evolution Rx, go organic or be
William Meller, terrified of mer-
M.D., is fascinated cury in the fish
by the evolution of you buy. Your
humankind’s immune body is good at
system and how it detoxing if you
has helped us sur­ eat right.
vive. The first part of Oh, and don’t
the book is devoted forget to get out
to how cavemen in the sun—with­
lived and the infec­ out sunblock.
tions they had to You need vitamin
survive and then D from sunlight
explains how germs rather than from
evolved. Interesting food or supple-
to some, but oth­ ments: “Vitamin
ers would say the pills usually
first chapters give a contain only one
bit too much ink to kind of vitamin D.
background rather Our bodies need
than action and ap­ five varieties, and
plication. You’ll have
to hunt and gather past the first third
of this 300-pager to find the author’s
recommendations for how to use our
evolved immunity for better health
now, but it’s worth it.
One of Meller’s more interesting
conclusions is that instead of “over­
protecting our children and thereby
putting them at risk, we need to put
them in nature’s way.” In other words,
exposure to dirt and germs—even
farm animals—builds immunity early in
life. For example, “Evolutionary-mind­
ed researchers are now finding that it
may be best to feed infants peanuts
and other potential food allergens in
infancy in order to avoid allergies later.”
You’ll learn a lot, about everything
from food allergies to germ replication
to Stone Age eating. Meller smashes
many myths on subjects that range
from eating to exercise to cancer
prevention. For example, if you think
cancer is increasing due to our toxic
environment, think again: “The single
most important reason cancer is
increasing in the developed world is
that we are living longer.” Our immune
systems get old and finally become
overwhelmed. He explains that “eat­
ing well without overeating, quitting
smoking, decreasing the number of
menstrual periods and seeking vitamin
D from the sun together can decrease
the risk of the most common cancers
by 90 percent.”
You’ll see that our bodies have
evolved to handle the small amounts
of toxins in our food supply, so you re-
we make all five
when exposed to sunshine.” Not only
that, we need more sun exposure as
we get older because our bodies can’t
produce vitamin D as efficiently.
What about the deadly skin cancer
melanoma? Meller is ready for that
one: “The principal cause of mela­
noma, which causes 75 percent of all
skin cancer deaths, is not sun expo­
sure. It’s in our genes.... Melanomas
appear frequently on parts of the body
never exposed to sun.”
Meller even shatters so-called
truths about injury healing. He says
that everything from icing injuries to
stretching to massage to physical
therapy has little to no effect on our
healing—and some of it prolongs the
recovery process. Stretching actu­
ally produces microtrauma in muscle
and connective tissue, so if you do it
before an event, you increase your risk
of injury. Even drinking water during
exercise can divert blood to the stom­
ach to absorb the water, which can
deprive the muscles and brain during
a workout.
Meller also makes surprising ob­
servations and recommendations on
sleep, dating, mating, attraction, hap­
piness and aging well. Once you hit
the second half of this book, where all
the interesting evo facts reside, you’ll
have a new perspective on how to
better cope with life’s rocky road. It’s
all about evo-solutions. By the way,
one of the standout suggestions: “No
matter what your age, exercise to build
muscle.” Sound advice!
—Becky Holman
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MIND_F.indd 250 8/17/09 5:30:49 PM

ccording to Nicho­
las Bakaler’s new
book The Medicine
Cabinet of Curiosities: An
Unconventional Compen­
dium of Health Facts and
Oddities from Asthmatic
Mice to Plants That Can
Kill, death from a broken
heart is real:
“Acute stress can cause
heart failure, and a failed
romance may be stressful
enough to do it. So that’s
dying of a broken heart,
kind of. But sometimes
people under stress al­
ready have heart disease,
so whether the stress
caused the fatal heart failure is un­
clear. Yet there is a syndrome called
acute stress cardiomyopathy, which
looks a lot like a heart attack but
isn’t one and is caused by stressful
events. Its victims are usually people
without evidence of cardiac disease
who come into the hospital after
acute emotional or physical trauma.
The most common emotional triggers
are grief (the death of a loved one,
for example) or fear (being robbed at
gunpoint or being involved in a car
accident).” —Becky Holman
Die of a Broken Heart?
1) “Power/Rep Range/
Shock Max-Mass Train­
ing System”
2) “’09 IRON MAN Pro”
3) “’08 IRON MAN Pro”
4) “’08 Mr. Olympia”
5) “Mark Dugdale’s
1) The Precontest Bible by
Larry Pepe
2) Hardgainer Size Surge
by IRON MAN Publishing
3) The 7-Minute Rotator
Cuff Solution by Joseph
Horrigan, D.C., and Jerry
4) Maximum Calves by
Health for Life
5) Ronnie Coleman’s
Top E-book:
The Ultimate Power-
Density Mass Workout
by Steve Holman and
Jonathan Lawson.
Programs based on
the latest muscle-fiber
research with methods
used by a legendary
Austrian physique star
(available at www
Best Sellers
m|×ozaoo÷ Mortality





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MIND_F.indd 252 8/17/09 5:31:32 PM
n order to ascertain whether
optimistic people have longer
life spans than their pes­
simistic counterparts,
a team
of researchers from
the Netherlands in­
terviewed approxi­
mately 1,000 men
and women between
the ages of 65 and
85 about health, self-
respect, morale, opti­
mism and relationships.
The study, which was led
by Erik Giltay, M.D., Ph.D,
of the Psychiatric Center
GGZ Delfland, in Delft, included two
key questions regarding optimism:
“Do you often feel like life is full of
promise,” and “Do you still have
many goals to strive for?”
Answering yes to those ques­
tions revealed a sense of optimism.
During the nine-year follow-up
period, Dr. Giltay and his colleagues
found that participants who had
reported higher levels of optimism
were 55 percent less likely to die
from any cause and 23 percent
were less likely to die from a heart-
related illness compared to the
pessimistic group.
Another study, led by Dr. Hil­
ary Tindle from the University of
Pittsburgh, found similar results.
The researchers used data from
the Women’s Health Initiative, an
ongoing government study of more
than 100,000 women over age 50
that began in 1994. Participants
completed a standard question­
naire that measured optimistic
tendencies based on their
responses to statements like
“In uncertain times, I expect
the worst.” Their results
showed that eight years
into the study, women
who scored the highest
in optimism were 14
percent more likely to be
alive than those
with the low­
est, most
with pes­
more likely to
have died from
any cause, including
heart disease and cancer.
In addition, pessimistic black
women were 33 percent more
likely to have died after eight years
than optimistic black women, while
white pessimists were only 13 per­
cent more likely to have died than
their optimistic counterparts.
As Dr. Tindle notes, pes­
simistic women tended to
agree with statements like,
“I’ve often had to take orders
from someone who didn’t know as
much as I did” or “It’s safest to trust
nobody.” “Taking into account income,
education, health behaviors like control­
ling blood pressure and whether or not
you are physically active, whether or not
you drink or smoke, we still see optimists
with a decreased risk of death compared to
pessimists,” she says.
Although the exact reasons behind the cor­
relation are not known, Dr. Tindle suggests two
key explanations that she is hoping to validate in
clinical trials: Optimistic people tend to have more
friends and a larger social network on which they
can rely during crises, and they can better handle
stress, a risk factor associated with high blood
pressure, heart disease and early death in previous
studies. —Dr. Bob Goldman
Editor’s note: For the
latest information and re­
search on health and aging,
subscribe to the American
Academy of Anti-Aging
Medicine e-zine free at
Optimism, Health and Longevity
m|×ozaoo÷ Health & Aging





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Reader_F.indd 254 8/26/09 12:30:47 PM

Muscle Beach Memories
publisher John Balik, I
was mesmerized by the
photos and stories from
Muscle Beach in my
youth. Unfortunately,
I never made it out to
Southern California
during that golden
age, which is why I am
so happy to see IRON
MAN pay homage to
that special time and
place. Balik’s editorials
on the men and women
who made it what it
was are priceless. In his
last Publisher’s Lettter
[“Founding Fathers of
Fitness,” September
’09] I was very excited
to learn that IRON MAN
is part of a documen­
tary in the making on that magical place. With passionate
men like Balik behind it, I’m sure it will show the true his­
torical significance of Muscle Beach and those who made it
so magical.
Sal McGilvery
Trenton, NJ
Natural Anabolics
I got Jerry Brainum’s e-book
[Natural Anabolics] and was blown
away by the research he put into
it. I was impressed because Mr.
Brainum explained everything in
terms I could understand. His “ap­
plications and recommendations”
section at the end of each chapter
helped me organize all that I’d
read and actually use the informa­
tion he presented. My hat is off to
him, and I’ve been following his
Natural Anabolics Supplement
Schedule [listed with supplements
and times for each] for a few
weeks now and have made great
strides in size and strength. Thank you, and I can’t wait for
the sequel.
Seth McClaine
via Internet
Editor’s note: For more on Jerry Brainum’s Natural Ana­
bolics—Nutrients, Supplements and Compounds That Can
Accelerate Muscle Growth Without Drugs, visit www.Jerry
Heat Shock Supplements?
Jerry Brainum’s feature on heat shock proteins [“Shock­
ing Muscle Growth,” September ’09] was interesting and
explained the nuts and bolts of HSPs, but I’m wondering
if all the new heat shock protein–activating supplements
work. Are there ingredients I should look for that would
make them increase HSPs, or is it more of a drug-induced
state that I really can’t control, being drug free?
Gerald Simpson
via Internet
Editor’s note: Jerry did mention a number of natural
substances that can increase HSPs, like caffeine; however,
he’s digging deeper. He will have an interview with a top heat
shock protein researcher next month.
Fast Workouts,
Big Results
[Steve Holman and Jonathan







Lawson] have been fantastic training
coaches. I started at the beginning
of this year with their first e-book,
The Ultimate Mass Workout, and
now I’m finally getting those “You
look great!” comments consistently.
I haven’t lost much weight; instead,
I have lost inches from my waist and
added inches to my chest, arms and legs! I find the pro­
gram I’m using to be the ultimate addition to my martial
arts training: I train two to four hours a week in karate, so
I don’t have the time or the energy to spend hours at the
gym. The Basic Ultimate Mass Workout programs—done in
45 minutes—are life savers. My son, 16, has also had great
success with those [X-Rep] programs. Thank you.
Andre Vachon
via Internet
Editor’s note: For more on X Reps and The Ultimate Mass
Workout e-book, visit www.X-Rep.com.
Vol. 68, No. 11: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publish­
ing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at addi­
tional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box 90968,
Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect.
Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada,
Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders
must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long Beach,
CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright © 2009. All rights
reserved. No part of this magazine may be reproduced in any manner without written per­
mission from the publisher. Printed in the USA.
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