Dezvoltare de Musculatura

VOLUME 54, NUMBER 6

SPRING
SPECIAL
ARMED &
•
MUSCULAR DEVELOPMENT
DANGEROUS
CEDRIC McMILLAN SPEAKS OUT
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JUNE 2017
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EDITOR’s LETTER
BY STEVE BLECHMAN, Publisher and Editor-in-Chief
CEDRIC M CMILLAN
Can He Bring Back Bodybuilding’s Golden Era?
Cedric McMillan has been hovering over the years prior. In “Extra Curry: How Brandon Added 25
bodybuilding landscape for years, like a presence Pounds of Muscle in 3 Months and Won 2 Shows” on page
from a higher authority with a message for his fellow 92, Brandon talks about the astounding improvements he
competitors: control your guts if bodybuilding is going made, an achievement that’s unheard of for a 34-year-old
to return to the days of aesthetically pleasing physiques man who has already been training for over 15 years.
like we saw in the golden era of Arnold A set of wide, round delts is the
Schwarzenegger, Lou Ferrigno, Frank hallmark of a championship physique
Zane and Sergio Oliva. and gives a man the look of rugged
Can Cedric bring back power. In “On the Shoulders of Giants!
bodybuilding’s golden era? At 6’1”, Training Tips and Routines From
the 39-year-old packs 290 pounds of 6 Deltoid Kings” on page 100, we
proportionate and flowing aesthetic gathered the best shoulder-training
muscle on his frame. Due to his
structure, trim waist and small hips,
comparisons have been made to Lee
Haney and to Arnold Schwarzenegger.
When he first saw Cedric’s physique a
few years ago, Haney said, “I was like
… what in the world? What a breath of
fresh air.”
Cedric became a poster boy for a
return to past values by no less a figure
than Schwarzenegger, who stated at the
2015 Arnold Classic that fourth-placed
Cedric was what a bodybuilder should
look like. Last March, Cedric won the
Arnold Classic— the most prestigious
title of his career— and became one
of the most popular bodybuilders in WHEN HE FIRST SAW
the world. In “Cedric’s Song” on page
84, Peter McGough follows Cedric CEDRIC’S PHYSIQUE
through the weekend that shook the
A FEW YEARS AGO,
LEE HANEY SAID,
bodybuilding world.
Brandon Curry shocked the
“I WAS LIKE … WHAT IN

bodybuilding industry with the bigger,
more ripped package he unveiled at
THE WORLD? WHAT A

this year’s New Zealand Pro and Arnold
Classic Australia. At 246 pounds and
with incredible shape and structure,
Brandon was in better condition than BREATH OF FRESH AIR.”
he’d displayed since winning the 2008
NPC USA Championships nearly nine
8 MD musculardevelopment.com June 2017

USCULAR
EVELOPMENT
PUBLISHER STEVE BLECHMAN
EDITOR-IN-CHIEF
SENIOR EDITOR PETER MCGOUGH

SENIOR ONLINE EDITOR
EXECUTIVE EDITOR ANGELA T. FRIZALONE
CHIEF FINANCIAL OFFICER DENISE GEHRING
CREATIVE DIRECTOR ALAN DITTRICH, JR.
MANAGING EDITOR ALAN GOLNICK
SENIOR ASSOCIATE EDITOR LISA STEUER
SENIOR WRITER RON HARRIS
MEDIA ASSOCIATES SHAWN RAY

BOB CICHERILLO
SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D.
CONTRIBUTING EDITORS THOMAS FAHEY, ED.D.
DANIEL GWARTNEY, M.D.
VICTOR R. PRISK, M.D.
CONTRIBUTING PHOTOGRAPHERS JASON BREEZE
IAN SPANIER
MICHAEL NEVEUX
PER BERNAL
JIMMY CARUSO
LLOYD TERRY, JR.
BILL DOBBINS
JASON ELLIS
ONLINE EDITOR RON HARRIS
www.musculardevelopment.com
DIGITAL CREATIVE DIRECTOR/ CHRIS HOBRECKER
DESIGN CONSULTANT
CONTRIBUTING JORDAN BLECHMAN

VIDEOGRAPHERS NICK DEL TORO, ADAM SILVER
ILLUSTRATOR BILL HAMILTON
advice from men who built some Exercise Program” Nutrition ADVERTISING
of the very best delts of modern Performance, page 70 ADVERTISING DIRECTOR ANGELA T. FRIZALONE
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Snapchat with competitors. One Performance, page 78 CIRCULATION CONSULTANTS IRWIN BILLMAN
was winner Cedric McMillan, “Testosterone: Is It Bad for RALPH PERICELLI
and the other was with Zane Your Heart?” with new research,
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InZane! Canada’s Zane Watson “The Right Squat: The CUSTOMER SERVICE & (631) 751-9696
SUBSCRIPTION INQUIRIES 1-800-653-1151
Is the Newest 212 Threat” on Scientific Approach to Old- EMAIL: customerservice@musculardevelopment.com
page 108. Zane has a sensational School Training” Bodybuilding
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reject any advertising at its discretion.
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rising stars of the 212 division. packed to the binder as
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June 2017 musculardevelopment.com MD 9

VOL.54, NUMBER 6,
JUNE 2017
Features
84 CEDRIC’S SONG
Cedric McMillan has long
marched to a different tune
than his fellow competitors.
Last March, he won the
Arnold Classic— the most
prestigious title of his
career. Peter McGough
follows Cedric through the
weekend that shook the
bodybuilding world.
By Peter McGough
92 EXTRA CURRY
How Brandon Added 25
Pounds of Muscle in 3
Months and Won 2 Shows
By Ron Harris
100 ON THE SHOULDERS

OF GIANTS!
Training Tips and Routines
From 6 Deltoid Kings
By Ron Harris
108 LOOKING INZANE!

Canada’s Zane Watson is
the Newest 212 Threat
By Ron Harris

NUTRITION &
PERFORMANCE
36 RESEARCH: TRAINING
By Steve Blechman & Thomas Fahey, Ed.D.
44 RESEARCH: NUTRITION
52 RESEARCH: SUPPLEMENTS
68 PROTEIN POWER! Cutting-Edge Research

Presented by MuscleTech® NEW!
70 NUTRITION PERFORMANCE
The Dopa Rush™ Diet and Exercise Program
By Michael J. Rudolph, Ph.D.
78 SUPPLEMENT PERFORMANCE
Creatine: What Is the Best Form? Be a Smart
Bodybuilding Consumer By Victor R. Prisk, M.D.
124 MUSCLETECH RESEARCH REPORT
departments By Team MuscleTech®
130 SPORTS SUPPLEMENT REVIEW

MHP Carnivor By Team MD
18 BODYBUILDING MECCA
By Bev Francis and Steve Weinberger 132 SPORTS SUPPLEMENT RETAILER
20 HOW I SEE IT
OF THE MONTH MindandMuscle.com HEALTH & PERFORMANCE
By Team MD
By Shawn Ray and Kevin Levrone 48 RESEARCH: HEALTH & PERFORMANCE
133 SPORTS SUPPLEMENT REVIEW By Steve Blechman & Thomas Fahey, Ed.D.
24 KAI’S WORLD By Kai Greene Hi-Tech Pharmaceuticals Carnislim™
By Team MD
60 RESEARCH: SEX
26 GENERATION IRON By Vlad Yudin By Steve Blechman & Thomas Fahey, Ed.D.
28 TRUE BRIT By Peter McGough 134 SPORTS SUPPLEMENT REVIEW
Beyond Raw Neuro Shred By Team MD 76 MUSCLE GROWTH UPDATE
140 THE INCREDIBLE LOU Legacy Talk How Much Rest Is Best?
With Lou Ferrigno By Lou Ferrigno NEW! By Michael J. Rudolph, Ph.D.
NEW COLUMN! LOU FERRIGNO JOINS MD!
122 BODYBUILDING SCIENCE
TRAINING The Right Squat: The Scientific Approach to
Old-School Training By Michael J. Rudolph, Ph.D.
136 BIG RON
By 8-Time Mr. Olympia, Ronnie Coleman
INSIDE STACK
142 MD TRAINING CAMP
With Brandon Curry, Ahmad Ashkanani, 8 EDITOR’S LETTER By Steve Blechman
David Henry and Victor Martinez 156 MARKETPLACE
150 TRAINERS OF CHAMPIONS By Angela Theresa Frizalone and Manda Machado
Charles Glass, Master Trainer
Hany Rambod, The Pro Creator
George Farah, IFBB Pro Guru
Team Oxygen Gym by Ron Harris
FAT LOSS
40 RESEARCH: FAT LOSS
62 FAT ATTACK The Scientific Approach to

Fat Burning By Daniel Gwartney, M.D.
DRUGS
56 RESEARCH: DRUGS
116 TESTOSTERONE New Study!

Is Testosterone Bad for Your Heart?
By Daniel Gwartney, M.D.
126 ANABOLIC RESEARCH UPDATE

AND Q&A By William Llewellyn
ON THE COVER: CEDRIC MCMILLAN
154 BUSTED! LEGAL Q&A PHOTO BY PER BERNAL
By Rick Collins, JD, CSCS

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HOW I SEE IT with Shawn Ray and Kevin Levrone
Was Bodybuilding Better Before the

Gurus Came Along?
Samir Bannout, Bob Paris and Lee Labrada. and moves to the next client that may also be
Shawn Ray They gracefully sculpted physiques that were
unworldly, almost mythical, using only training
competing against you.
Was bodybuilding better before the gurus?
Bodybuilders of today are lacking many partners to aid and assist their progress and Simply look at the results and the quality
qualities because of contest-prep techniques get to the Olympia stage, where every posing of what’s on display. Today, sadly, while I’m
that were wisely used pre-2000s that are no routine was choreographed to their own watching the biggest contests around the world
longer being used today, due to the simple fact personalities. with our elite bodybuilders from all walks of life,
that there are too many hands in the cookie It’s important to know what the endgame I have to endure them lumbering onto center
jar! Put another way, there are too many chefs is before turning your career over to a trainer stage to give us lackluster posing routines to
in the kitchen. These guys competing today, or guru. Learn your body and figure out what background noise, only to see a sloppy, lack of
across the board, have no idea how their bodies you want it to look like. Sadly, most of the guys professionalism that leaves little to remember.
work, or what they are trying to do with their today, young and old, seek out someone who Despite how much more information we have
bodies; nor do they know exactly how to get can help them “cut to the chase” and eliminate today, and how much more advanced we are,
to where they desire to be in this industry. The the guesswork, or in most cases the hard work, the top athletes of today would struggle in a
gurus came out in droves after my retirement, to fast-track success. Typically, that success 1990s Mr. Olympia lineup.
as the evolution of bodybuilding changed with eludes them, as the guru takes the money I believe in the old-school way of
the arrival of the likes of Jay Cutler, Dexter bodybuilding, the Weider principles that Joe
Jackson and Kai Greene. The entire lot of them shared with the athletes. Joe Weider told us
had someone in their ear, telling them what that we could be anything we were willing to
shows to compete in, what foods they should work hard enough to be, so I chose to be an
eat, how they should train, whom they should Olympian. I reaped what I sowed, I marveled
be friends with and what companies they need at my accomplishments and learned from
to work for. It amazes me as I interview athletes my mistakes while choosing contests that I
competing today, both professionals and wanted to compete in. I knew my body, how
amateurs, that they have no idea what they are to train, what to eat, when to rest and how to
doing unless their coach/guru tells them. show it because I spent quality time on my
When I came into the sport, the business of body and my craft, which became my work
bodybuilding was about individualism, art and and later my art.
showmanship. The athletes owned their body
of work, so to speak, which they created by Twitter: @sugarshawnray
themselves. An artist paints his pictures using Instagram: @shawnrayifbbpro
personally selected brushes, and uses paints Facebook: Shawn Ray
that only the artist feels will draw in the eye
of the viewer. He knows what kind of canvas
to use to highlight his work, as well as the
proper choice of colors and shades that only
he knows will help separate his work from the
others. The end result of the artist’s work is a
Kevin Levrone
singular representation of what his idea of art I do believe that bodybuilding was better
looks like. In this scenario, I hark back to the before the gurus came along. The main
greats like Frank Zane, Mohamed Makkawy, thing that’s changed since then is that the
athletes seemed to have lost their sense of
individuality, and I feel that’s a direct result of
“Despite how much more their abdicating all control and responsibility
information we have today, to their gurus, or coaches, whatever term you
want to use. In the ‘80s and ‘90s, fans used
and how much more advanced to flock to seminars all over the world, where
the pros would share their journey and their
we are, the top athletes of knowledge. They would speak from the heart
today would struggle in a about mistakes they made, things they learned
and how they figured out their own formula
1990s Mr. Olympia lineup.” for success. I attended some of these, and of

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HOW I SEE IT with Shawn Ray and Kevin Levrone
course I have hosted many of them, too. The coaches. Do all the coaches know exactly their peaks, and looking either flat or spilled
atmosphere was always one of inspiration what they are doing in this aspect? Doubtful. over. That’s from the last-minute tricks that the
and discovery. How can someone do that if I certainly would never put a whole cocktail gurus employ. Theoretically, the guys today
they have simply been told what to do, every of drugs in my body without knowing exactly should all be showing up in top shape, since
step of the way? And why do today’s pros what each one was and why I was supposed they are paying a coach to make sure that
think they can’t make it in the sport without a to take it, and what the safe and effective dose happens.
coach? Arnold didn’t have a coach, and neither was. But I suspect that a lot of athletes simply Again, the worst aspect of all this, to me
did Frank Zane, Lee Haney or Lee Labrada, assume the coach is the expert, and leaves his personally, is that I just don’t see the individual
just to name a few. health in the coach’s hands. personalities of the athletes anymore. Who
One reason I think there is so much If the athletes today all looked better on is Big Ramy? Who is Shawn Rhoden or Phil
dependence on gurus today is that most of average than the stars of 20 or 30 years ago, Heath? I feel like I don’t know them the way
the athletes rely far more on chemicals. Of maybe you could justify all this. But as Dorian the fans knew Haney, Gaspari, Ray and so on.
course, drugs were used back in the day, Yates said in MD a while back, the guys today And the reason is that they aren’t making their
but things were much less complicated. are bigger, but not better. You rarely see the own choices and expressing themselves the
Now, you have guys using stacks of 10 or crisp, clear muscle separation and detail way a true champion should.
12 different things, with steroids, peptides, anymore that was common in the ‘80s and
etc. You practically need to be a pharmacist ‘90s. The balance is missing a lot of times, as Twitter: @LevroneKevin
to know how to use them all in conjunction, well. Guys have lagging body parts that they Instagram: kevinlevrone
properly. Rather than do the research on all never bring up. Years after turning pro, they www.levronereport.com
these substances and how they interact, are just bigger versions of the amateurs they www.levronesupplements.com
the athletes put that responsibility on their used to be. You also see more pros missing
“The guys today are bigger, but not better. You rarely see
the crisp, clear muscle separation and detail anymore
that was common in the ‘80s and ‘90s. The balance is
missing a lot of times, as well.”

TO PERFECT MY BODY
I CHALLENGE
MY LIMITS
KEVIN ROY
WILDLAND FIREFIGHTER
@k_roy_bodybuilder
Read Kevin’s story at
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EXCLUSIVE KAI GREENE
EENE COLUMN!
BY KA
A
AI GREENE
G
SALUTING IRIS,
CORY AND BEV
Led by company founder Vlad Yudin,
we at Generation Iron are currently in the
women’s bodybuilding, illuminating their
struggles— which are much more different
process of finalizing and editing the movie than the men’s. We learn of her entry into the
“Generation Iron 2” in time for its London sport, how she evolved into the champion she
premiere in May. As you know, the original was, what she did to achieve that and what
“Generation Iron,” which was released in she is doing now. We see her interaction with
2013, centered on the battle for the 2012 Mr. partner Hidetada Yamagishi, and as I look
Olympia title and the different personalities back on our filming, I’m drawn toward Iris’
giving their all to claim victory, with story and I’ll be more than interested on how
defending champ Phil Heath and myself that storyline is eventually presented.
seen as the main protagonists. Connecting with Iris made me think of a
The first movie was very much focused couple of women bodybuilders whose images
on that one event— the Mr. Olympia I really admired back in the day. I was 10
being the tip of the iceberg of the whole years old and doing push-ups in a small and
bodybuilding and fitness industry. dark backroom of an institutional facility.
There was a poster of six-time Ms. Olympia
Cory Everson standing on her tiptoes doing
a lat spread with an Olympia gold medal
around her neck. As a pre-pubescent 10-year-
old, I looked at that image and thought, damn
… if I attain even half her muscle, I’d be
satisfied. Inspired by Cory, I set my goal to be
much improved in the next year.
Then in the early ‘80s, a bodybuilding book
called Mass was published and there was a
black-and-white photo of Bev Francis helping
to illustrate a section on chest training. She
was hitting a most muscular, and while that
crab shot pose might be considered by some
to be unfeminine, that shot stayed in my mind
“Generation Iron 2” takes a much wider view, and inspired my gym efforts.
and really is a snapshot documenting the Looking at these photos of Cory and
whole bodybuilding and fitness world as Bev, displaying those round and hulking,
it exists in 2017. The movie shows how the veiny muscles that I couldn’t even name on
landscape has evolved and shifted, due to an anatomy chart, had a big effect on me.
the advent of social media and new figures Looking back on those early jump-starts to
and personalities that have been produced. my career makes me appreciate how far I’ve
Some of these personalities have never come on my bodybuilding journey. It’s the
competed onstage. understanding that with the right goals and
As I review what we have shot, one application, a man or woman can begin to
PER BERNAL STAGE; INSET: GENERATION IRON
segment stands out for me. It’s an mold another reality in which you create the
examination of women’s bodybuilding, which future you want.
was AWOL in the original. I was particularly
intrigued and inspired by the scenes we shot
with Iris Kyle, 10-time Ms. Olympia— just let “WITH THE RIGHT GOALS AND APPLICATION, A MAN OR WOMAN
that sink in, 10-time Ms. Olympia … wow! CAN BEGIN TO MOLD ANOTHER REALITY IN WHICH YOU CREATE
Iris, whose last title was 2014, in compelling
and candid style, opens the window into THE FUTURE YOU WANT.”
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GENERATION RON
By Vlad Yudin
‘Generation Iron 2’ Production Diaries

Kai Greene – the Reintroduction
I had first met Kai in 2012, a few months
before we started production on the first
“Generation Iron” film. After our first meeting I wanted to create a
in Brooklyn, I really got the urge to depict him film that places in the
in the film just the way he was: passionate, bodybuilding industry with
talented and mysterious. I think these
qualities made Kai very appealing and at multiple storylines. And Kai
the same time, intriguing to the audiences is one of those storylines.
worldwide. Of course, the bodybuilding
enthusiasts loved Kai for his physique and
hunger to win.
Back in 2012, Kai lived for Mr. Olympia.
He even told me later that he didn’t want
to do the film at first because he thought it
might mess up his training and prep for the
competition. At times I felt that Kai didn’t want
to film. The crew bothered him. I felt like I
occasionally bothered him as I was trying to
get the necessary shots to craft our film.
A year after “Generation Iron” premiered,
Kai and I had a conversation about this. We
talked about the production process and how
in the end it was all worth it.
Now it’s been four years since the original
film, and we find ourselves making a sequel.
Kai is one of the few returning characters. As I
have mentioned before, I didn’t want to make
an identical repeat of the first “Generation
Iron.” I wanted to create a film that places
in the bodybuilding industry with multiple
storylines. And Kai is one of those storylines.
But you’ll find that it is a very different story
from the Kai we met in “Generation Iron.”
As we begin filming, Kai is at the very
interesting place in his life and career. I call it
the crossroads. He last competed at the 2016
Arnold Classic Ohio, Australia and Brazil—
ending the year with a clean sweep. He’s a
major star in the fitness industry, traveling
the world, doing seminars, drawing crowds
of thousands as he guests poses on various
stages. Guest posing is actually more like
an artistic performance, using costumes
THE VLADAR COMPANY
and masks to enhance the experience. Kai

is very much an entertainer when it comes
to this, whether it’s an actual bodybuilding
competition or a specialty show in the foreign
land. Kai has no specific plans to compete, as
he is trying to figure out his next move.
Kai dedicated his life to bodybuilding,

competing since he was just a teenager residing
in an institutional facility in upstate New York.
He has won all major titles and was a runner-up
at the Olympia for three consecutive years. But
now it seems that competing on the Olympia
stage is no longer a priority in Kai’s life … and
rightfully so. In the last four years since the
release of “Generation Iron,” Kai became a
recognizable name and dominant force in the
fitness industry. His following is in the millions,
and the lines to see him at the expo keep growing.
And yet breaking into the mainstream beyond
bodybuilding is a new challenge. Kai has made
some significant moves to get to that level, like
becoming the voice of “ESPN Sunday Night
Football,” making cameos in Chinese action films and

recently signing with a major Hollywood agency— Gersh.
And yet, this is just the beginning. It’s not easy to find
recognition outside of bodybuilding. The only other
Is the outside
person who has done it is Arnold Schwarzenegger (and world ready for
arguably, Lou Ferrigno). But the bigger question is— is a 270-pound
the outside world ready for a 270-pound bodybuilder to
be successful on its platform? That’s a bigger question
bodybuilder to be
and a bigger challenge— a challenge that Kai is willing to successful on its
take at any cost. platform? That’s
So in this regard, Kai’s story in “Generation Iron 2” a bigger question
is more than just strictly bodybuilding. It’s about taking
his natural talents and massive physique to the next and a bigger
level. Putting it past the challenge of a bodybuilding challenge— a
competition and into a brand-new challenge— a challenge that
challenge up against the arts, Hollywood and personal
transcendence. It’s the same Kai we’ve all grown to love
Kai is willing to
… but also a brand-new side of Kai that the world should take at any cost.
be very excited to see. We hope to reveal that side in
“Generation Iron 2.” And the wait is almost over.

taking his sixth Olympia crown back in 1975.
He explains why: “Since his competitive
retirement, Arnold was the go-to guy before
contests. Everyone went to him for advice.
They’d do their posing routine, and he’d point
out every little thing that was wrong. I called
him and he said, ‘Yeah, the word is out at
Gold’s that you took so many steroids your dick
started to bleed.’ I asked him what he thought
I should do. He told me, ‘You should go to
Australia and defend your title.’”
Arnold’s “advice” sort of confirmed what
the triple Mr. O had been thinking: he had the
tickets, he had six weeks left to whip himself in
shape, so why not?
In that same conversation, Zane asked
Arnold if he was entering the Mr. Olympia. Back
came Arnold’s standard getting in shape for
“Conan”/CBS commentary answer. At the time,
the questioner had no reason to doubt what the
man he considered a friend told him.
ARNOLD, CRAZY LIKE A FOX

Whatever Arnold’s thought process was
at the time, one can speculate that it may “If you are smart, never compete against Arnold, because
have crossed his mind that a subpar Frank
Zane showing up in Sydney would be to the you won’t win.” –Frank Zane
advantage of the comeback aspirant. He may
have mused that once he (Arnold) stepped
onstage, he would be the focus of attention, show. But he still wasn’t Arnold. It’s like you’re making a comeback when he (Zane) had asked
but that would be followed closely by how he out of it for five years and you train eight weeks him point-blank eight weeks before the contest.
compared to the defending champ Zane, who … c’mon?” He got his answer two months after the event,
had defined the post-Schwarzenegger era. History records that Arnold Schwarzenegger when he and Arnold had breakfast at the Rose
That’s the way it works: the man who wears won his seventh Mr. Olympia title on October Café in Venice.
the crown is the target. That’s whom the judges 4, 1980 and also that for just about the first Zane recalls that meeting. “We got around
compare everyone else to. Those who had time in his career, he was booed. Didn’t matter to talking about why he didn’t tell me he was
seen Zane at six weeks out were amazed at the to Arnold; all that mattered was that he won. competing. The Carter versus Reagan election
shape he valiantly attained by contest time. ButEnd of story. A bodybuilding contest, box office had just taken place and Arnold said, ‘If prior
at 180 or so pounds, 10 pounds lighter than his returns, elections for governor— all that history to the election, Carter had gone to Reagan and
1979 form, he was not the force he would have remembers is the winner. Arnold didn’t really told him exactly how he planned to win the
been at his best. Zane’s accident was really fixate on who was best; what was of paramount election, Reagan would have been a fool not to
strike one for Arnold. importance to him was who was number one, or take advantage of that knowledge and use it
as his iconic T-shirt shrieked, numero uno. for his benefit.’” Zane pauses before continuing,
THE MAN WHO CAME TO DING THEM In being called third, Zane was, “Really “Arnold then came up with a classic line as he
The official 15 entrants to the 1980 Mr. depressed. There’s a story that I left the said, ‘Frank, competition is about strategy; it’s
Olympia contest assembled for the competitors stage and smashed my trophy. But what not about friendship.’ That nailed it. And I got it.
meeting shortly before Saturday afternoon’s really happened is that I set the trophy down He was right— you can’t confuse the two.”
prejudging. Sensationally, Arnold entered backstage— I really didn’t want it— and it sort Thirty-six years removed from events, how
the room carrying a gym bag stating he was of just fell over and the top came off. I left the does Hall-of-Famer Frank Zane look back now
entering the event. The 15 were stunned. hall, went back to the hotel, drank a bottle of at what transpired at the 1980 Mr. Olympia
As the competitors changed backstage, Zane wine and fell asleep.” contest? “First of all, I would like everyone
eventually saw a betrunked Schwarzenegger to know that Arnold has helped me a lot. He
and thought the former champ would be, “Sixth. THE BOTTOM LINE is a friend in my book, so it all balances out.
He looked puffy early on, like he was holding Leaving Sydney, Zane was still a little Basically, the lesson learned is, if you are
water. Then he sweat so much during the perplexed as to why Arnold— whom he smart, never compete against Arnold, because
prejudging that he did look better by the night considered a friend— hadn’t told him he was you won’t win— you just won’t win.”

19
(continued) Not feeling like
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Not feeling like the man
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We all need a little extra

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20 Include Fitness
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Supplements on
Your Gift Wish List
are, once you’re in motion, you’ll keep going Letting friends and family know that you’re
and going. But that little bargain can make interested in receiving workout gear or
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the pants to get out the door. excellent way to stay motivated, as that
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18 Fill’er Up With Protein

Protein helps keep us feeling
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© Copyright 2017 Ultimate Nutrition. These statements have not been evaluated by the FDA. their money! END
These products are not intended to diagnose, treat, cure, or prevent any disease.
All trademarks, copyrights, patents and other intellectual properties are owned by their respective owners. All rights reserved.
Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
CAFFEINE REDUCES PAIN

and Promotes Recovery
Caffeine is an excellent training aid for reducing pain during exercise
and recovering from intense training sessions— according to a study
led by Aaron Caldwell from the University of Arkansas in Fayetteville,
Arkansas. Researchers measured the effects of caffeine ingestion
(three milligrams per kilogram of bodyweight) after four morning and
three afternoon cycling sessions. In general, caffeine reduces the
feelings of soreness and restores the perception of leg fitness after the
workouts. Caffeine is an important supplement for training. It increases
power output, particularly during repeated interval-like exercises.
It also increases energy levels, which increase training motivation.
Ninety-five percent of success in life is attributed to showing up.
Caffeine helps athletes show up to their workouts with an enthusiastic
mindset. (Journal Strength Conditioning Research, 31:638-643, 2017)
BAD SQUAT TECHNIQUE

Alters Muscle Activation
Many athletes squat incorrectly by overemphasizing their quads at the expense of
the hip hinge, bringing their knees together as they descend, and aligning the knees
over the toes. Poor squatting biomechanics increase the risk of spinal injury and
decrease the benefit of the lift . Lindsay Slater and Joseph Hart from the University of
Virginia found that poor squat biomechanics increased activation of the hamstrings
and calf muscles at the expense of the glutes and quads. Learn good squatting
biomechanics before you add weight. Bad squat technique will put abnormal stress
on your back, hips, knees and ankles, and will compromise the benefits of the lift .
(Journal Strength Conditioning Research, 31:667-676, 2017)
STEPMILL: LATEST FAD OR MAJOR

PLAYER IN AEROBIC FITNESS?
StepMills are the latest craze in aerobic exercise devices. These
devices work like a stairway treadmill. The stairway moves at a chosen
pace and you must keep up. Traditional step machines or elliptical
trainers are different: you set the pace by how fast you move your
legs. Which is better? The famous strength coach and masters
athlete Dan John said it best: “Everything works!” You can get a great
workout doing burpees, overhead squats with rocks, jogging for 30 to
60 minutes, or walking on a StepMill. You will benefit as long as you
maintain good posture and work at a reasonable intensity. If you like
it and will do it regularly, then it’s good. Naysayers, who badmouth
elliptical trainers, spin classes, walking programs and boxing aerobics
PER BERNAL
classes, are missing the point when it comes to the general population.
These activities are better than doing nothing. (The Wall Street
Journal, November 21, 2016)

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Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
BILATERAL TRAINING Stresses

the Cardiovascular System More
Unilateral
il l training—
i i training
i i one sideid off the
h bbody
d at
a time— is an underappreciated and underutilized
weight training method. Many sports movements
such as hitting a forehand in tennis, throwing a discus
or kicking a ball are unilateral in nature. Athletes in
these sports might benefit from training one side of
the body at a time. However, training methods such
as CrossFit typically perform high-volume exercise
routines that build strength and also cardiovascular
fitness. Sandro da Silva from the Federal University of
Viçosa in Brazil, and co-workers, found that bilateral
exercises stressed the cardiovascular system more
than unilateral exercises. Test subjects performed
three sets of 10 of biceps curls, knee extensions and
barbell rows— both unilaterally and bilaterally. For
curls and knee extensions, systolic blood pressure
and the load on the heart (as measured by rate-
pressure product: heart rate times systolic blood
pressure) was greatest during bilateral training,
but there were no pressure differences for barbell
rows. Bilateral training poses a slightly greater
cardiovascular challenge than unilateral training.
However, unilateral training has other important
benefits for power athletes and bodybuilders. (Journal
Strength Conditioning Research, 31: 644-652, 2017)
30 PERCENT BLOOD SINGLE NIGHT OF SLEEP DEPRIVATION

FLOW OCCLUSION IMPAIRS RECOVERY
Promotes Muscle Growth Only one night of sleep deprivation prevented recovery from high-intensity interval
training (HIIT) in competitive cyclists— according to Dale Rae from the University of
Training with restricted muscle blood Cape Town in South Africa, and colleagues. Sleep-deprived cyclists showed decreases in
flow (BFR) using light resistance (20 to power output, were
40 percent of maximum effort) increases sleepier and lacked
strength and hypertrophy. Matthew Jessee, motivation to train.
Jeremy Loenneke and co-workers from the Adequate sleep is
University of Mississippi suggested that BFR essential for recovery
might promote muscle protein synthesis by and restoration.
increasing muscle swelling. They estimated Lack of sleep causes
muscle swelling during arterial occlusion tissue breakdown
pressures of 0, 10, 20, 30, 50 and 90 percent. marked by increases
Muscle responses peaked at occlusion in catabolic hormones
pressures of 30 percent. Occlusion training such as cortisol, and
might also inhibit myostatin— a chemical that decreases in anabolic
puts the breaks on muscle growth. A study hormones such as
from the University of São Paulo in Brazil testosterone and
showed that restricted blood flow training insulin-like growth
decreases myostatin gene activity. This would factor one (IGF-1).
reduce the inhibition of myostatin on muscle Inadequate sleep
hypertrophy and allow increases in muscle slows pathways involved in protein synthesis, increases protein breakdown and promotes
strength and size. Restricted blood flow loss of muscle mass and muscle degradation. In athletes, inadequate sleep slows injury
training influences several genes linked to repair and tissue recovery. In older adults, sleep deprivation can contribute to sarcopenia—
PER BERNAL
muscle protein synthesis. It remains to be seen the loss of muscle tissue. Poor sleep patterns impair metabolic health, promote abdominal
if this training method is valuable for serious obesity, increase insulin levels, diminish blood sugar regulation, trigger abnormal blood
athletes. (Clinical Physiology Functional fats and raise blood pressure. Make sleep a priority in your training program. (European
Imaging, published online March 2, 2017) Journal of Applied Physiology, published online February 28, 2017)

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Fat Loss CUTTING
G-EDGE
GE RESEARCH
R S
By Steve Blech
CH
d Thomas
hman and h h Ed.D.
Fahey, d .
ALCOHOL INCREASES
APPETITE AND
PROMOTES FAT STORAGE
Mice fed small amounts of alcohol for three days showed increased
appetites— according to a study led by Sarah Cains from the Francis
Crick Institute in London, U.K. Alcohol interferes with weight regulation
by preventing adipose tissue (fat cells) from releasing fat for fuel. At
the same time, alcohol’s high calorie content easily creates a positive
energy balance and increases fat storage. Drinking beer or other alcoholic
beverages affects both sides of the energy equation. Every gram of
g
alcohol has 7.5 calories— almost as much as fat. A typical eight-ounce
beer has 150 calories. Also, alcohol decreases the capacity ty to break doowow n
and use fats. Alcohol presents a triple whammy y for weight
g g gain: it is
high
g in calories, it increases appetite, and it inteerferes with fat use an nd
breakdown. (Nature Communications,, 8: 14014,, 2017))
STRESS Increases Deadly Abdominal Fat

Middle-aged people with the highest levels of the stress hormone cortisol in hair
samples had the greatest bodyweight, body mass index (proportion of height to
weight), waist circumference and persistent obesity— according to a study led by
Sarah Jackson from University College London in the U.K. Chronic stress causes
high cortisol levels in the blood. Cortisol increases the levels of the hormone
insulin, which increases blood pressure and promotes fat storage in the abdomen—
particularly around the internal organs such as the heart and liver. Cortisol also
stimulates appetite in some people, but this effect is variable, causing weight gain
in some people and weight loss in others. Some people release more cortisol than
others during stress. When faced with chronic stress, such as money or relationship
problems, high cortisol releasers gain abdominal fat. (Obesity, 25: 539-544, 2017)
ALPHA-LIPOIC ACID INCREASES ENERGY EXPENDITURE

Alpha-lipoic acid (ALA) supplements trigger small decreases in bodyweight— according to a meta-analysis led by Suat Kucukgoncu from
Yale University in New Haven, Connecticut. A study from the China Agricultural University in Beijing, China showed that ALA might work
by boosting the activity of cell mitochondria. The mitochondria are the powerhouses of the cells that provide the body’s energy needs,
partially determine endurance exercise capacity and greatly influence life span. Lipoic acid protects the mitochondria from highly reactive
free radicals produced naturally during metabolism. It also helps stabilize blood sugar metabolism. Supplementing lipoic acid in aging
mice improved energy metabolism and increased cell mitochondria production. It also improved body composition, blood sugar regulation,
and increased energy expenditure and lean mass. Lipoic acid might be an effective anti-aging supplement that promotes metabolic health.
(Obesity Treatment, published online March 13, 2017; Metabolism Clinical and Experimental 59: 967-976, 2010)

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Fat Loss CUTTING-EDGE
By Steve Blechman and Thomas Fahey, Ed.D.
KETOGENIC DIET BAD NEWS FOR ATHLETES

The ketogenic diet contains less than 10 percent carbohydrates and more than 60 percent fat, and is popular among people trying to
lose weight. The brain uses mainly glucose (sugar) for fuel, but it can also use ketones and lactate. During low-carbohydrate, low-calorie
dieting, the liver produces ketones to supply fuels to the brain. Ketones come from fatty acids released during fat breakdown that occurs
due to reduced intake of calories and carbohydrates. A study led by Paul Urbain from the University of Freiburg in Germany showed that
ketogenic diets are inappropriate for athletes. Forty-two active adults followed a high-fat, low-carbohydrate, non-energy restricted diet
for six weeks. They lost about two pounds of fat and two pounds of lean mass, and improved blood sugar regulation. However, maximal
oxygen consumption and power output decreased, and cholesterol metabolism deteriorated. Ketogenic diets are inappropriate for athletes
because they reduce fitness and cut lean body mass. (Nutrition & Metabolism, 14: 17, 2017)
The Secret Life

OF FAT
Adipose or fat tissue is a lot more than
an energy storage depot. Fat is essential
tissue that secretes important hormones
and chemicals that help regulate immunity,
reproduction, appetite, whole-body fat
metabolism and energy release— according
to Sylvia Tara, author of The Secret Life of Fat:
The Science Behind the Body’s Least Understood
Organ and What It Means for You, published
by W.W. Norton & Company in 2016. Fat is
good, but you can have too much of a good
thing. Striving for extreme fat loss can have
negative consequences for your body. Instead,
concentrate on good metabolic health through
regular exercise and healthy eating.
You can be fit and fat at the same time.
Large population studies by researchers such
as Steven Blair found that overweight people
who exercised regularly showed a reduced
risk of heart disease. Fitness causes improved Cold Exposure
metabolic health, even in the face of excess
fat. Canadian researchers found that fat but PROMOTES THERMOGENESIS
Male adults exposed to cold via a water-cooled suit for two
fit people have a lower risk of heart disease
because they have less abdominal cavity hours per day, five days per week, for four weeks increased
fat than leaner, unfit people. High levels of brown fat volume (brown adipose tissue, BAT) by 45 percent
cardiovascular fitness triggers reduced gut fat, and resting metabolism by 182 percent— according to a study
regardless of the body mass index (BMI, the led by Denis Blondin from the Université de Sherbrooke in
proportion of weight to height). A large waist Sherbrooke, Canada. The human body contains small amounts of
and high blood triglycerides substantially brown fat that converts food energy directly into heat. White fat
increase the risk of heart disease and does the opposite— it stores energy as fat. BAT is an important
diabetes. People with normal weight but large heat-generating tissue in hibernating animals. It promotes
bellies are particularly at risk. Regular exercise non-shivering thermogenesis, which generates heat and helps
trims belly fat and boosts health— even in animals and humans adapt to the cold. Individual differences in
people who are overweight or obese. (The Wall BAT content and activity play important roles in human obesity.
Street Journal, February 19, 2017) Increasing brown fat activation promotes caloric expenditure and
fat burning. Cold exposure may be an effective way to reduce
body fat. (Journal of Physiology, 595: 2099-2113, 2017)

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High-Protein,
Weight-Loss
Diets Promote
Cardiovascular
Health
Reduced-calorie diets containing
35 percent protein promoted
metabolic health better than
low-calorie diets containing 27 or
20 percent protein— according
to a study by Rocío Mateo
Gallego and colleagues from the
Aragon Health Sciences Institute
in Spain. Ninety-one women
followed a reduced-calorie diet for
six months that contained 20, 27
or 35 percent protein (80 percent
from animal protein). The high-
protein group showed the largest
improvements in fat loss, blood
fats and blood sugar regulation,
but there were no clear differences
between groups in weight loss.
The women tolerated the three
diets equally. High-protein, low-
calorie diets promote health and
reduce the risk of heart disease.
(Clinical Nutrition, 36: 371-379, 2017)
ORAL
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Subway Chicken Half Soy ACID PROMOTES
TV shows such as “CSI: Miami” use DNA to MUSCLE PROTEIN
SYNTHESIS
capture murder suspects. A novel use of the
technology is to assess food composition of meals
served in restaurants. A Canadian Broadcasting Phosphatidic acid (PA) is
Corporation report revealed that DNA tests of an important component of
chicken sold at Subway sandwich restaurants phospholipids, which are the major
contained about 50 percent soy and 50 percent components of cell membranes.
chicken. McDonald’s and Wendy’s, on the other Phosphatidic acid and the amino acid
hand, contained close to 100 percent chicken. leucine are important regulators of
Several years ago, scientists discovered that muscle protein synthesis. Brooks
menu items sold in many sushi restaurants in Mobley from Auburn University, and
New York City contained substitute “garbage fish” co-workers, in a study on rats, found
instead of more expensive halibut and tuna. DNA that PA with or without consumption
is a complicated but effective method for keeping of whey protein increased the activity
restaurants honest. (USA Today, March 2, 2017) of a metabolic pathway critical
for muscle protein synthesis (i.e.,
mTORC1). Many recent studies have
shown that whey protein and leucine
activate muscle protein synthesis,
even in the absence of muscular
exercise. We need more information
to determine if PA is an effective
GETTY IMAGES
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Nutrition CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
HIGH PROTEIN BROCCOLI

Intake Increases Prevents Weight Gain
the Anabolic Cruciferous vegetables, which include broccoli, cauliflower,
cabbage and cress, contain a chemical called sulforaphane
Hormone IGF-1 that may promote weight control. Naoto Nagata from the
department of Cellular and Molecular Function Analysis at
IGF-1 production is stimulated by Kanazawa University in Japan and co-workers, in a study on
growth hormone. The liver mainly mice, found that supplementing the diet with sulforaphane
releases IGF-1, but the testes, fat reduced weight, body fat, blood sugar, insulin, inflammation
cells, bone and heart also secrete and increased brown fat activity. Brown fat dissipates
it. IGF-1 is an extremely anabolic energy as heat instead of storing it as fat. It is an important
(muscle-building) hormone. A study tissue for regulating bodyweight. Cruciferous vegetables
led by Xiaojuan Wan from South are an important part of a healthy diet— and may prevent
China Agricultural University in cancer and heart disease, and promote fat loss. (Diabetes,
Guangzhou, China found that pigs published online February 16, 2017)
fed high-quality protein had higher
IGF-1 activity than those getting
lower-quality protein. The amino
acids in the protein activated key
signaling pathways that produce Are Dairy Foods Fat Fighters?
the hormone. Increasing anabolic Many people include low- and non-fat dairy products, such as milk, yogurt and cheese, in their diets
hormones through diet and training because of studies showing they might promote weight loss. Scientists found that people who ate
are important for maximizing dairy foods were leaner than those who didn’t, and that these foods influenced chemicals and hormones
training gains. This study showed that control appetite. No study has shown that increasing dairy intake helps people lose weight. A
that diets high in quality protein meta-analysis that combined the results of 13 clinical studies, led by Shokouh Onvani from the Isfahan
trigger the production of IGF-1, University of Medical Sciences in Iran, concluded that consuming 500 milliliters (17 ounces) of milk
GETTY IMAGES
which promotes increases in muscle decreased appetite and promoted satiety— particularly in a second meal during the day. Drinking milk
mass and strength. (PlosOne, 12(3): is no magic weight-loss bullet, but it is an excellent source of protein, calcium, energy and fluid, and an
e0173174, 2017) important part of an athletic diet. (Clinical Nutrition, 36: 389-398, 2017)
WHEN THE GAME GETS TOUGH, ONLY THE
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INCREASE MUSCLE SIZE ENHANCE STRENGTH IMPROVE RECOVERY
Health CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
Exercise Is
Important,
But Keep
Moving All Day
Physical activity is movement by
muscles, such as standing and
walking that require energy, while
exercise is planned repetitive
movement such as jogging or weight
training. Both are important—
according to a study led by Nyssa
Hadgraft from the Baker Heart and
Diabetes Institute in Melbourne,
Australia. Walking fi ve minutes
each hour during an eight-hour
workday improved employee
emotional well-being and enhanced
the organizational structure in the
workplace. While the popularity
of the program is predictable,
researchers did not report important
data on fi tness, metabolic health,
Is Testosterone the Fountain of Youth?
Television advertisements push testosterone supplements for middle-aged and older men with
absenteeism or health care costs. “low T.” Low testosterone in aging men is linked to premature death, heart disease, erectile
This study was interesting, but they dysfunction, depression, decreased muscle and bone mass, and reduced energy levels. This
should have reported data important has triggered an avalanche of testosterone prescriptions that produced revenues of $2.8 billion
to most businesses. Exercise is in 2016 and projected revenues of $3.8 billion by 2018. An editorial by David Handelsman
important, but keep moving during argued that physicians should treat the cause of low testosterone in aging men rather than
the day. (International Journal of attempting to increase the concentration of testosterone in blood. The symptoms linked to low
Behavioral Nutrition and Physical testosterone levels can often be improved through exercise, fat loss, improved diet, reduced
Activity 14: 27, 2017) stress and more sleep. (Journal of the American Medical Association, 317: 699-701, 2017)
MALE PATTERN BALDNESS

LINKED TO HEART ATTACK IN MEN WITH
HIGH BLOOD PRESSURE
High blood pressure (hypertension) is called the silent killer because it usually has no
symptoms. Thirty-three to nearly 50 percent of Americans have the disease. Hypertension
increases the risk of heart attack, stroke, poor sexual performance and kidney failure.
Helen Triantafyllidi and colleagues from the University of Athens in Greece showed that
male pattern baldness was the best predictor of coronary disease and blood vessel
stiffness in men with untreated high blood pressure. Nearly 50 percent of people with high
blood pressure do not take their medication or exercise regularly. This causes 120,000
needless deaths every year. The media bombards us with news of isolated deaths from
terrorism and random gun violence, yet they say nothing about the carnage caused by
failure to take a pill every day or go on a short walk. Time to get our priorities straight.
(Journal Clinical Hypertension, 19: 51-57, 2017)
GETTY IMAGES

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Health CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
DOES MUSIC
Promote Neuroplasticity?
Your brain changes when you learn
physical skills such as the snatch in
weightlifting or the forehand in tennis— a
process called neuroplasticity. Learning
skills alters nerve synapses— connections
between nerves— and lays down more
myelin on nerve tracts that allow you to
eventually “play back” skills like a reflex.
Myelin is a fatty nerve covering that
speeds the rate of nerve conduction, which
allows you to perform skills smoothly and
consistently.
Listening to music when learning skills
may promote neuroplasticity— according
to Elizabeth Stegemoller from Iowa State
University. She has used music to improve
motor learning in people with Parkinson’s
disease, autism, traumatic nerve injury
and stroke. Music reinforces the brain’s
reward circuitry, which stimulates cortical
remodeling. The rhythmical nature of music
causes more synchronous firing of nerves,
which also promotes neuroplasticity.
Unfortunately, little data supports
Stegemoller’s theory. Motor skills are
extremely specific. Athletes should
strive to build precise techniques
by building nerve tracts that enable
fast and smooth performance. Music
High Blood Pressure could promote or hinder this process.
Unpleasant or aggravating music could
LOW
Rates Increasing interfere with focus necessary for making
TESTOSTERONE
Worldwide
precise changes in the nervous system.
Conversely, pleasant music might promote
Worldwide, nearly 1 billion people
have hypertension (high blood
neuroplasticity— provided that the music
does not decrease focus on the task.
Triggers Prostate
pressure)— a pressure greater than We need more research before we can Inflammation
140 over 90 mm Hg. The disease recommend using music to enhance motor Low testosterone is linked to
has increased by nearly 13 percent learning. (The Scientist, March 2017) decreased muscle and bone mass,
since 2000. Hypertension increases depression, cardiovascular disease,
the risk of heart attack, stroke, chest insulin resistance, impotence, obesity
pain, kidney disease and sexual and high blood pressure. It also
dysfunction. The problem is most increases the death rate from prostate
serious among Pacific Islanders, cancer— according to Ye Zhou and
central Asians and Eastern Europeans, Jeremy Jones from the City of Hope
and North Africans. Hypertension is National Medical Center in Duarte,
treatable and preventable through California. Low blood testosterone
regular exercise, reduced sodium levels caused changes in protein
intake, increased fruit and vegetable synthesis regulation in prostate cells
consumption, and taking prescribed in mice, which triggered infl ammation
medications for reducing blood and prostate enlargement. It is
pressure. A study called the Systolic not known whether testosterone
Blood Pressure Intervention Trial supplements can reverse this process.
(SPRINT) showed that the rates of Prostate cancer is the second-leading
heart attack, heart failure and stroke cause of cancer-related death in men
in the United States, causing more
GETTY IMAGES
decreased by 30 percent and deaths

decreased by 25 percent by lowering than 25,000 deaths per year. (The
systolic blood pressure below 120 Prostate, published online December
mm Hg. (Journal American Medical 16, 2016)
Association, 317: 165-182, 2017)

Supplements CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
Citrulline and Exercise Improve Performance

Exercise and the amino acid citrulline
are important regulators of muscle
protein synthesis. Citrulline is a
popular component in athletic food
supplements because it participates
in key amino acid reactions and
influences blood flow by increasing
nitric oxide levels. Nitric oxide is an
important chemical secreted by the
endothelium— the inner lining of the
blood vessels. Arthur Goron from the
University of Grenoble in France, and
colleagues, found that endurance
exercise and citrulline by themselves
increased performance, but the
combination of the supplement and
training increased performance even
more. (Clinical Science, published
online March 1, 2017)
MELATONIN Prevents Obesity by Altering Gut Microbes

Melatonin is a hormone produced by the pineal gland in the brain that
promotes sleep. It is released cyclically in response to darkness and light.
Supplementing melatonin might promote weight control by altering gut
microbes— according to a study on mice by Chinese researchers. They fed
the mice a high-fat diet, which altered gut microbes and promoted weight
gain. Melatonin supplements altered the microbe colonies in the gut and
triggered reduced weight, fat storage and reverse fat tissue enlargement.
Other studies found that melatonin supplements decrease infl ammation and
normalize adipokines, which are important fat-signaling chemicals. Melatonin
supplements help promote sleep and weight control. Imbalances in gut
microbes are linked to obesity, immune system breakdown, bad breath, gum
disease, coronary artery disease, cancer, back pain, allergies and autism.
(Journal of Pineal Research, published online February 15, 2017)
Bitter Orange Extract Increases

Energy and Speeds Weight Loss
Bitter orange (Citrus aurantium)— particularly its active ingredient,
p-synephrine— is a nervous system stimulator included in many
weight-loss and energy-boosting supplements. Bitter orange
extract— by itself or with other stimulants such as caffeine—
increases energy levels and promotes weight loss. Korean researchers
found that p-synephrine improved blood sugar regulation and
glucose transport in muscle. This promotes energy use for exercise
instead of increasing fat storage. Most studies show that bitter
orange supplements are safe when taken as directed. They do not
increase heart rate or blood pressure or alter common blood or urine
tests. Energy-boosting supplements reduce the perception of fatigue
during exercise. They make workouts seem easier and might boost
performance by increasing training adherence (i.e., showing up at
the gym). These products make athletes want to train and help
sustain workout intensity. (Biochemical and Biophysical Research
Communications, 418: 720-724, 2012)

Supplements CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
DO KETONES BOOST
PERFORMANCE?
During the Olympics, the media reported that some
cyclists were supplementing ketones to improve
performance. Ketones produced naturally during
metabolism cause euphoria. Cyclists consume ketones
supplements to delay fatigue. The brain uses mainly
glucose (sugar) for fuel but it can also use ketones— such
as acetone, acetoacetate and beta-hydroxybutyrate.
During low-calorie dieting, the body produces ketones
to supply fuels to the brain. A literature review by
researchers from Maastricht University led by Philippe
Pinckaers concluded that supplementing ketones has
no effect on physical performance. The results are
predictable because the breakdown of ketones releases
energy more slowly than carbohydrates. (Sports Medicine,
published online July 16, 2016)
CLA LINKED TO
LIVER DAMAGE
Conjugated linoleic acid (CLA) is a fatty acid found
in beef and dairy fats and is also available in higher
concentrations in CLA supplements. CLA is a proven
fat fighter and is popular with bodybuilders. It
reduces body fat by increasing energy expenditure
and fat use. A study on rats by Brazilian scientists,
led by Camila de Moraes from the Central University
Hermínio Ometto in Uniararas, Brazil found that
feeding the animals CLA for 21 days triggered
mitochondrial uncoupling. This means that energy
was lost as heat instead of capturing it as fat.
However, the CLA also promoted fatty liver disease
(hepatic steatosis). CLA is a potent fat fighter, but
it may have unacceptable side effects. (Archives of
Endocrinology Metabolism, 61:45-53, 2017)
OMEGA-3 FATTY ACIDS

PROMOTE RECOVERY
Eccentric muscle contractions (“negatives,”
or lengthening contractions) create high
muscle tension that damage muscles and
cause muscle soreness. Omega-3 fatty acid
supplements may reduce muscle soreness
triggered by 100 plyometric box jumps (i.e.,
repeatedly jumping from a box to the ground).
Test subjects were given fish oil supplements
containing either high (750 mg) or low (50 mg)
levels of the omega-3 fatty acid EPA. The high-
dose EPA supplement promoted recovery as
measured by vertical jump tests administered
daily after the box jumps. High-EPA fish oil
supplements might promote recovery from
intense, eccentric training. (European Journal
Applied Physiology, 117: 575-582, 2017)

Drugs CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
ANABOLIC STEROIDS
Stiffened Abdominal Blood Vessels
High blood pressure (hypertension) is sometimes called the silent killer because of the
lack of obvious symptoms. It can lead to coronary artery disease, heart failure, stroke,
erectile dysfunction and kidney disease. Chronic anabolic steroid use promotes blood
pressure problems. Steroid users often develop incredible levels of strength that can
put a significant load on the heart. Brazilian scientists from the Federal University of
the Espírito Santo, in a study on rats, found that long-term treatment with nandrolone
decanoate caused increased resistance in the blood vessels supplying the gut, which
are extremely important for blood pressure regulation. Blood vessel stiffness is an
important mechanism for developing high blood pressure. It is not known whether these
results apply to humans. (Steroids, 120:7-18, 2017
17))
TESTOSTERONE Low te
to pre
t stostero
emature d
one in aging men is linked
death, heart disease,
THERAPY errectille dysfun

deecrea
y nction, depression,
ased musscle and bone mass, and
Increases red
pr
duceed energy
prescriptions
p
gy levels. Testosterone
h
have doubled since 2010,
Coronary Artery with projected
by 20
j revenues of $3.8 billion
018. Some experts are concerned
Plaques abou
test
ut the cardiiovascular safety of
stosterone. In n November 2016, the
Food and Drug g Administration (FDA)
changed
g the la abeling requirements
on testosterone packages to include
information about the abuse potential
of
o testosterone
testoste o e and the serious
adverse outcomes,
outcom especially those
related to the heart and mental health.
Most studies show that testosterone
replacement therapy increases
energy levels, boosts muscle mass
and strength, and improves sexual
performance. Several studies, however,
have shown potentially negative effects.
Peter Snyder from the University of
Adolescent Steroid Pennsylvania in Philadelphia, and co-
workers, found that older men treated
Use Causes Long-Term with testosterone gel daily for one
year showed increases in non-calcified
Heart Problems plaque volume in their coronary
arteries compared to a placebo (fake
About six percent of high school students have used anabolic steroids— a testosterone). None of the test subjects
statistic that has remained consistent since the 1970s. Many adolescent steroid in the testosterone or placebo groups
users continue using the drugs into young adulthood. The average steroid user suffered adverse cardiovascular
is a 30-year-old recreational weight trainer with an ordinary job. A study on event such as heart attack or stroke.
adolescent rats showed that steroids impaired heart muscle contraction and Testosterone treatment narrowed
blood flow— according to a study from the Federal University of Rio de Janeiro in coronary arteries— the blood supply
Brazil. Extrapolating the results of animal studies to humans is difficult. Rats livee to the heart. While testosterone-
2.0 to 3.5 years, while adolescent humans can expect to live to 80 or older. Also, treated men did not have any obvious
GETTY IMAGES
anabolic steroid users are typically more fit than non-users, which also make health problems, the drug appears to
comparisons difficult. Anabolic steroid use in adolescents might have severe long g- accelerate coronary artery disease in
term consequences but we can’t make that determination from this study. (Journa al older men. (Journal American Medical
of Steroid Biochemistry & Molecular Biology, published online February 5, 2017) Association, 317: 708-716, 2017)
0
017
7
Drugs CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
‘LOW T’ ADS TRIGGERED LARGE INCREASE IN ANABOLIC

TESTOSTERONE PRESCRIPTIONS
A middle-aged man comes home to an attractive wife with a couple of airline tickets and STEROIDS:
then drives off in his boat to go waterskiing. Another guy, who complained about his lack
of energy and failing sex drive, comes back from the doctor’s office to a very sexy, hot-to- A Short History
trot woman who wants to go camping in their Mustang convertible. Gen Kanayama and Harrison Pope
At the end of the commercial, they are going to bed in their cozy wrote an interesting history of
tent as the light dims. The message of these commercials anabolic steroid use in athletes and
is clear: take testosterone and you will become a sex non-athletes. Charles-Edouard Brown-
machine, attract beautiful women, go on far-off vacations Séquard, the father of anabolic steroid
and play vigorous sports. Testosterone is portrayed as research, found that testicular extracts
an “E” ticket for old guys. The ads work. Four percent of increased sex drive, muscle mass and
men over 60 take the drug, and prescriptions for men strength— first in guinea pigs and
40 to 65 increased by nearly 80 percent since 2013. later in himself. His early experiments
When do we get the women, the cars and the vacations? (1870s-1890s) triggered widespread
(Current Opinion in Endocrinology, Diabetes, and Obesity, use of testicular extracts as an “elixir
published online February 28, 2017) of life.” Testosterone was isolated in
1935, which began a medical gold rush
to treat “male menopause” and female
Metformin Prevents sexual problems. While German and
American scientists experimented with
PROSTATE CANCER GROWTH steroids on soldiers in World War II, the
first reported use of the drugs was at
Metformin (sold as Glucophage) is the primary drug used to treat type 2 diabetes. the World Weightlifting championships
It works by suppressing blood sugar production in the liver. Some studies show in Vienna in 1954. By the 1960s, athletes
that it prevents cardiovascular disease and perhaps cancer in diabetics. Zongwei openly discussed how many “blues”
Wang from Harvard University, and colleagues, found that metformin inhibited the (Dianabol) they had to take to lift more
growth of prostate cells cultured in the laboratory. The researchers concluded that “blues” (20-kg bumper plates).
metformin prevented prostate growth by reducing the activity of tissue The first steroid doping tests were
growth factors (IGF-1R and IGF-1). These results might not apply to humans conducted at the Montreal Olympics in
taking metformin. (The Prostate, published online July 12, 2016) 1976, but it wasn’t until the Pan American
Games in Caracas, Venezuela in 1983
that things got serious. Scientists
developed an effective test for anabolic
steroids that they secretly unveiled at
the games. At least 38 athletes tried
to sneak out of the village at night,
only to be ambushed at the airport by
the waiting press. In 1988 at the Seoul
Olympics, Ben Johnson failed a steroid
test following a gold medal-winning
performance. In 1990, Congress passed
the Anabolic Steroid Control Act and
shortly after that, Major League Baseball
banned steroids. Random drugs tests
were instituted in 2004, but widespread
steroid abuse persisted— most notably
the institutionalized drug program by the
Russians at the Sochi Olympics in 2014.
Athletes still use steroids and play a
cat-and-mouse game with drug testers
to avoid detection. Today, the main
steroid users are non-athlete, active
men and women who want to look more
muscular and athletic. Testosterone
and other anabolic steroids are legal in
many countries around the world and
are readily available on the Internet,
GETTY IMAGES
so recreational use of the drugs will

continue for some time. (Molecular and
Cellular Endocrinology, published online
February 24, 2017)

Sex CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
Heart Patients WANT SEX

A National Bureau of Economic Research study found
that sexual activity was the strongest predictor of
happiness— the more sex, the happier the person.
Happiness ratings increased progressively in men who
had sexual intercourse two to three times a month,
weekly, two to three times per week, and four times
per week or more— with no trend toward leveling off.
It should be no surprise that heart patients want sex,
too. Erectile dysfunction is one of the best predictors of
heart attack because blood vessel disease affects the
small vessels in the penis before the larger coronary
arteries supplying the heart. Dariusz Kałka from the
University of Wroclaw in Poland found that even though
erection problems are common in heart patients, only
about three percent of cardiologists discuss sexual
matters with their patients. Sex is central to the health
and well-being of heart patients, and should be an
important topic of discussion between doctor and
patient. (Archives of Medical Science, 13: 302-310, 2017)
Chronic, Intense Training

SUPPRESSES SEX DRIVE
Intense and high-volume endurance training
decreases libido (sex drive)— according to a study
of nearly 1,400 men led by Anthony Hackney
from the University of North Carolina at Chapel
Hill. Active men filled out a questionnaire that
described the type, intensity and volume of training
and sexual performance and desire. Sex drive was
lowest in runners compared to cyclists, swimmers,
walkers and weight trainers. Low sex drive was
also linked to training more than 10 hours per week,
10 or more workouts per week, competing regularly,
intense training, running six or more marathons
and training consistently for 10 years or more.
The study showed that most serious endurance
runners experience suppressed libido. (Medicine
and Science in Sport and Exercise, published online
February 9, 2017)
Anti-Blood Clotting Drugs

Cause SEXUAL PROBLEMS
Blood clots sometimes form in inflamed leg veins,
from plaque fragments in diseased arteries, and
from heart rhythm disturbances. Clots can block
circulation to tissues throughout the body and trigger
heart attacks and strokes, obstruct kidneys and liver,
and reduce muscle blood flow. Many people take
anti-clotting drugs such as warfarin (Coumadin and
Marevan), dabigatran (Pradaxa), apixaban (Eliquis),
rivaroxaban (Xarelto) and aspirin. With the exception
of aspirin, these drugs increase the risk of erectile
dysfunction (ED)— according to a literature review by
researchers from Shu-Te University in Taiwan. Aspirin
either moderately increases the risk of ED or improves
erectile function. In women, anti-blood clotting drugs
may interfere with sex drive and orgasm. (Andrologia,
published online March 6, 2017)

FRACTURED DICKS
and Broken Dreams
The penis is the ultimate symbol
of manhood, and breaking it is like
shattering Excalibur. The penis is not
a bone, so it can’t be fractured. A
fractured penis refers to the rupture
of the corpus cavernosum— the
sponge-like tissue in the penis
that collects blood during
an erection. The injury often
occurs due to blunt trauma
during overzealous intercourse.
It can also result from jamming an
erect penis when falling out of bed or
rolling over it during sleep. The injury is
a medical emergency that can lead to
abscess, permanent curvature of the penis,
pain during erection and sex, erectile
dysfunction and hardening of the penile
arteries. Turkish researchers concluded Stem Cells Promote SEXUAL PERFORMANCE
that surgery is the preferred method of
treatment for serious penile ruptures After Removal of the Prostate
Prostate cancer is the second-leading cancer-related cause of death in men, causing
because it results in fewer complications
than conservative management (i.e., cold about 28,000 deaths per year in the United States. The prostate lies between the
compresses, pressure wraps, splinting and testes and urethra (pee tube). It adds milky fluid to the ejaculate and contracts during
anti-infl ammatory medications). Fractured ejaculation, which helps propel semen. Prostate enlargement and cancer are common
penises were more serious when they in older men, which can interfere with urination. Surgical removal, which is sometimes
included injuries to the urethra— the tube necessary to prevent the spread of cancer, almost always results in severe erectile
leading from the bladder to the outside. dysfunction. A review of literature by Naside Mangir and Levent Türkeri from the
See your doctor immediately if you have a University of Sheffield in the U.K. concluded that mesenchymal stem cells (basic cells
serious injury to the penis. (Turkish Journal that change into a variety of cell types) show great promise for restoring sexual function
of Urology, 43: 25-29, 2017) after prostate removal, but more research is needed before it becomes a common
procedure. (Canadian Journal Urology, 24: 8609-8619, 2017)
Many people use Listerine mouthwash to keep their mouths “kissing sweet” because
LISTERINE nobody wants to kiss someone with jockstrap breath. Researchers from the Melbourne
Sexual Health Center in Melbourne, Australia found that Listerine killed gonorrhea
FIGHTS
germs (Neisseria gonorrhoeae, NG). Men treated for gonorrhea infections with a Listerine
mouthwash (one-minute rinse) had substantially lower NG levels in their mouth tissues
than those treated with a placebo (fake Listerine). Researchers speculated that daily
GONORRHEA use of Listerine could prevent many types of sexually transmitted diseases. The take-
home message is to rinse your mouth with Listerine before and after sex. (Sexually
Transmitted Infections, 93: 88-93, 2017)
GETTY IMAGES

FAT attack By Daniel
i l Gwartney, MD
D
THE SCIENTIFIC
APPROACH TO
FAT
BURNING
Over-the-counter fat-reducing drugs and
supplements strengthen the credibility of
their claims through the use of scientific-
ish reports and anatomical diagrams with
bold arrows. While the science might be
confusing (sometimes by design), who can
say “no” to bold RED arrows? To avoid being
inappropriately swayed, it is important for
the consumer to understand the science well
enough to discern among truth, fiction and
falsehood.
FACTS ON FAT
To keep things simple, fat in this article
refers to the yellowish tissue that accumulates
under the skin and around organs, often the
result of overeating and leading an inactive
lifestyle. Each meal we consume usually
contains more calories than the body can use
immediately, so excess nutrients are shuttled
into tissues specifically designed to store the
calories for later use. Sugars and some amino
acids (from protein) can be stored as long-chain
starch called glycogen. Most glycogen stores
are in skeletal muscle and the liver. Fat and
excess sugar can also be stored as, well, fat.
Fat is preferentially stored in specialized tissue
GLUTTONY IS ONE OF THE SEVEN
called adipose, which is mostly comprised DEADLY SINS; OBESITY IS A DISEASE
of white fat cells. There are other types of fat STATE. FOR OBESE PEOPLE, MANY OF
cells— brown and beige— but they have a
different function. Though most people bemoan THE INITIAL METABOLIC BENEFITS
the presence of adipose tissue, it is a vital SEEN WITH WEIGHT LOSS ARE THE
organ, serving a variety of needs. Adipose
stores energy for later use during periods RESULT OF REDUCING FAT CELL SIZE,
of starvation or prolonged activity; prevents NOT JUST LOSING WEIGHT.
the deposition of fat in abnormal tissue and
organs, such as arteries, intermuscular depots
or within the liver; and releases hormones and
PER BERNAL
messenger signals that affect the metabolism

of the entire body.1
Fat cells function best when they are not

FAT attack
overburdened. The long-standing belief was insulin resistant. This means they maintain
that we live with the fat cells we are born with. high insulin concentrations and release more
Well, that is wrong. The number of fat cells insulin following a meal than “normal” people.
changes and can increase, but not rapidly. Often, they have hypertrophic fat cells as well.
Instead, when conditions exist that constantly Hypertrophic fat cells will not turn on the LPL
oversupply fat to the fat cells, these cells enzyme as quickly, and often “leak” free fatty
increase in size, and so more quickly. Fat cells acids into the bloodstream. While this may
that get overly large are called “hypertrophic” sound like fat loss, it actually ends up shuttling
and send out signals that the body is in a toxic the fat into “ectopic” storage areas, which
state of health.2 Remember, gluttony is one of
the seven deadly sins; obesity is a disease
state. For obese people, many of the initial AVOID HIGH-
metabolic benefits seen with weight loss are CARBOHYDRATE MEALS;
the result of reducing fat cell size, not just TRY TO MODERATE
losing weight.
Thus, knowing how fat cells build their INSULIN; TRY TO AVOID
fat stores, break down stored fat and signal JUST SITTING AROUND
to the body, will help understand some of AFTER A MEAL TO
the “science” of fat loss. For fat cells to grow,
there needs to be not only a supply of fat
STIMULATE BLOOD FLOW
circulating in the blood (called triglycerides AND LPL IN ACTIVE MUSCLE
and lipoproteins), but also signals that activate INSTEAD OF FAT CELLS.
enzymes on the fat cell membrane that break
the triglycerides into glycerol and free fatty
acids. Fat often predominantly travels in the
blood as “lipoproteins.” Some may not be
aware that fat is composed of three fatty
acids attached to a glycerol. Triglycerides
cannot be absorbed into the fat cell, but can
be absorbed as glycerol and fatty acids, which
it then reconstructs into fat (triglycerides) that
are stored in a structure called a fat globule.
It is basically a big Ziploc bag in the fat cell
that holds an oily lard-like substance. The
fat globule is inert, or inactive, which is why
scientists long considered the fat cell to just be
storage tissue, not a tissue that affects the rest
of the body. More on that later.
STIMULATING FAT BREAKDOWN

There is an enzyme released by the fat
cell that will break down lipoproteins passing
by, called lipoprotein lipase (LPL).3 In order for
this enzyme to be active, the proper signals
or conditions must be present. LPL is active in really messes up the metabolism. Sedentary
the fed state (during and after meals), during people with substantial stores of ectopic fat
exposure to high concentrations of glucose develop the metabolic syndrome, which leads
(sugar) or under the influence of insulin. to increased blood pressure, risk of type 2
Exercise or other physical stress decrease LPL diabetes and cardiovascular disease.
activity. Other tissues have a different response Drugs and supplements that may aid by
profile for LPL (e.g., exercise or fasting reducing fat storage would include those that
increases skeletal muscle LPL); this serves inhibit starch or fat digestion in the intestinal
the needs of the cells in a condition-specific tract, or improve insulin sensitivity. However,
manner. When you have a full tummy, you can some result in increased fat storage, such as
store calories for later; when you are physically PPAR-gamma agonists.4 Supplement examples
active or hungry, the calories need to go to the (with limited effect) include orlistat (aka Alli),
metabolically active muscle to provide energy. white kidney bean extract and lipoic acid.
The end messages here are: avoid high-
carbohydrate meals; try to moderate insulin; FAT CELL ENZYMES, AND HORMONES
try to avoid just sitting around after a meal to FOR FAT LOSS
stimulate blood flow and LPL in active muscle Fat loss is also under the control of receptors
instead of fat cells. It is worth noting that many and enzymes on and in the fat cell. Whereas
people, especially those with excess fat, are storing fat occurs under conditions of being

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FATattack
fed, exposed to high blood sugar, insulin and aerobic exercise during the early morning to
in a state of rest, the breakdown and release augment the release of fat from fat cells, and adiponectin concentrations decrease as fat
of stored fat from the fat cell occurs in the burning the newly available calories in the cells become hypertrophic. This means that the
fasted state, in hypoglycemic (low blood sugar) active muscle. It is important to avoid high- fat cell is signaling that it is malfunctioning and
state, under the influence of counter-regulatory intensity or prolonged aerobic exercise in the it tries to divert calories away from storage,
hormones to insulin, and during activity or fasted state, as this will result in undesirable resulting in ectopic deposition. Ectopic fat is a
stress. muscle loss (catabolism).8 Additionally, starting point for metabolic dysfunction in the
As the fat cell needs to break down stored “thermogenic” supplements may add to this fat liver, muscle, arteries and other sites.
triglycerides prior to shuttling the fatty acid and loss by activating the rate of calorie burning in There is little that can be done in regard
glycerol to the bloodstream, there are a number muscle and brown fat. to “tricking” the fat cell to signal it is healthy
of enzymes involved.5 However, the signals A compound present in olive leaves when it is not. Your body doesn’t lie; it has
for this process arrive via the circulation, (oleuropein) is demonstrating some potential the mind for that function. However, recall
interacting with specific receptors. Whereas fat in this field, as it may increase uncoupling— a that even a modest weight loss is associated
storage responds to insulin, there are a number process that increases fatty acid oxidation with improvements well before people drop
of hormones that oppose the actions of insulin: (burning) in muscle and brown fat. down from obese to overweight or normal
glucagon, cortisol, epinephrine and adrenalin, weight. This represents the fat cells recovering
natriuretic peptide and growth hormone. The HOW FAT CELLS COMMUNICATE from the constant onslaught of sugar and
body doesn’t worry about the appearance of a WITH THE BRAIN fat calories, as well as the dominatrix of
six-pack, but when glucose concentrations get Lastly, it is important to realize that the fat hormones— insulin.
dangerously low (the brain is highly dependent cell is not just a Ziploc bag. It communicates Leptin therapy has been a disappointment,
upon glucose), these protective hormones with the brain and other body tissues to report in that the people needing its effects are (with
are sent out to scavenge energy to feed the on energy stores and general health. When rare exception) resistant rather than deficient
brain. Most other tissues can use fatty acids fat cells get too big, the message sent out in this hormone. One possibility that may
for energy, in fact some prefer burning fat over is changed from one that promotes healthy recover some of the signaling from leptin is
sugar (e.g., heart muscle). Thus, stored fat is appetite patterns, eating and body functions the administration of a secondary hormone
released to provide for the liver, muscle, heart to a chronic disease state that results in called MSH, being developed under the name
and other organs; this spares what glucose overeating, lower metabolism (reduced total “melanotan II” and now smaller and more
is available for the brain. Further, the counter- energy expenditure), hormonal dysfunction specific fragments of that hormone. MSH is
regulatory hormones and a state of the “tanning” hormone produced in the skin,
also tend to break inflammation that but also active in the brain. Could an obese
down muscular increases the person benefit from safe levels of UV exposure
protein to release damage due to to induce MSH production in the skin? It is
amino acids into numerous other possible, but likely would be limited in effect.
the bloodstream. processes in the
Certain amino acids body.9 CHANGE YOUR LIFESTYLE
can be converted The fat cell It would be wonderful if fat loss came in a
into glucose, while releases two main bottle, and certainly the process can be aided
others are converted adipokines, or fat with specific drugs or supplements. However,
into ketones, which cell hormones, the foundation for success in losing fat mass
can be used by many called leptin and is, as always, lifestyle modification. It will take
tissues. adiponectin.10 In work, but the results are always worth it.
One hormone that a healthy, normal
plays a pivotal role weight person, leptin
in fat loss is actually signals how much REFERENCES:
reduced during prolonged fasting— thyroid stored energy is available. It is important for 1. Shimabukuro M, Kozuka C, et al. Ectopic fat deposition
and global cardiometabolic risk: new paradigm in
hormone. People who undergo prolonged the body to know that its “tanks are full” before cardiovascular medicine. J Med Invest 2013;60:1-14.
very low-calorie dieting often reduce the total embarking upon something metabolically 2. Lionetti L, Mollica MP, et al. From chronic overnutrition
to insulin resistance: the role of fat-storing capacity and
energy expenditure (daily calories burned) demanding such as building muscle, getting inflammation. Nutr Metab Cardiovasc Dis 2009;19:146-52.
through this process.6 pregnant or walking away from a meal. Leptin 3. Goldberg IJ, Eckel RH, et al. Regulation of fatty acid
uptake into tissues: lipoprotein lipase- and CD36-mediated
performs this function (though there are other pathways. J Lipid Res 2009;50 Suppl:S86-90.
EXERCISE AND THE FASTED STATE pathways involved as well) through specific 4. Janesick A1, Blumberg B. Minireview: PPAR as the
Fasting does not need to last for days. tracts and receptors in the brain. Obese people target of obesogens. J Steroid Biochem Mol Biol 2011;127:4-8.
5. Lafontan M, Langin D. Lipolysis and lipid mobilization in
Some are promoting alternate-day fasting (or are not leptin deficient, rather leptin resistant. human adipose tissue. Prog Lipid Res 2009;48:275-97.
very low calorie intake) to increase the use Similar to insulin, they are maintaining 6. Redman LM, Ravussin E. Endocrine alterations in
response to calorie restriction in humans. Mol Cell Endocrinol
of stored fat.7 Fasting can refer to any period an elevated concentration of leptin in the 2009;299:129-36.
long enough between meals such that the bloodstream due to the sheer size of their fat 7. Bhutani S, Klempel MC, et al. Alternate day fasting
and endurance exercise combine to reduce body weight
increased nutrient availability and subsequent mass. When the signal of leptin is always and favorably alter plasma lipids in obese humans. Obesity
hormonal and metabolic responses to eating “on,” the body learns to ignore it. This results 2013;21:1370-9.
subside. Most people awaken in the morning in in near-constant hunger, slower metabolic rate 8. Kasperek GJ, Snider RD. Effect of exercise intensity
and starvation on activation of branched-chain keto acid
the fasted state, having gone for eight or more (less calorie burning), and impairs fertility and dehydrogenase by exercise. Am J Physiol 1987;252:E33-7.
hours without eating. For people who eat every other functions. 9. Laurencikiene J, Skurk T, et al. Regulation of lipolysis in
small and large fat cells of the same subject. J Clin Endocrinol
few hours (common in athletes and “grazing” Adiponectin is a separate adipokine that Metab 2011;96:E2045-9.
dieters), this is likely the only true fasting actually signals for healthy changes, such as 10. Abbenhardt C, McTiernan A, et al. Effects of individual
and combined dietary weight loss and exercise interventions
period during the day. increasing insulin sensitivity. As opposed to in postmenopausal women on adiponectin and leptin levels. J
Some people will perform low-intensity leptin, which increases as fat mass increases, Intern Med 2013;274:163-75.

PROTEIN POWER! CUTTING-EDGE RESEARCH presented by
HIGH-PROTEIN DIET PLUS WEIGHT

TRAINING Builds Muscle
A high-protein diet (3.4 grams per kilogram of bodyweight per day)
plus a periodized weight-training program for eight weeks improved
body composition better than a diet containing 2.3 grams of protein per
kilogram of bodyweight— according to a study by Jose Antonio from
Nova Southeastern University in Florida, and colleagues. The researchers
concluded that intensely training athletes would benefit from protein intakes
greater than two grams of protein per kilogram of bodyweight per day.
However, previous studies showed that overfeeding protein without weight
training did not alter body composition. (Journal International Society Sports
Nutrition, 13: 3, 2016)
PROTEIN QUALITY MATTERS The recommended daily allowance (RDA)

of protein is 0.8 grams per kilogram
of bodyweight. The development of
radioactive tracer methodology has made
it possible to accurately assess muscle
protein synthesis by measuring the rate POST-EXERCISE WHEY PROTEIN
SUPERIOR TO CARB OR
that tracers are incorporated into muscle
tissue. These studies have shown that in
athletes, higher protein intake than the
RDA results in greater muscle protein CARB-WHEY SUPPLEMENTS
synthesis. Products like Nitro-Tech by Adding carbohydrates to a supplement taken after weight
MuscleTech protein bars and protein training may have no additional effect on increases in
powder deliver the highest quality sources muscle mass, if sufficient protein is consumed— according
of protein. A review of literature by Stuart to researchers from the University of Jyväskylä in Finland.
Phillips from McMaster University in Untrained males participating in a 12-week weight-training
Canada concluded that high-quality protein, program received either supplements containing 30 grams of
containing high amounts of the amino acid whey protein, protein plus carbohydrates or carbohydrates
leucine, supply the necessary amino acids alone. The drinks were consumed immediately after the
for optimal protein synthesis and triggering workout. Weight training increased fat-free mass, muscle size
mechanisms that turn on protein synthesis. and strength. The whey protein group showed the greatest
Whey protein is particularly high in leucine. increases in fat-free mass. (Journal International Society
(Nutrition & Metabolism, 13:64, 2016) Sports Nutrition, 12: 48, 2015)
SUPERIOR PROTEIN COOKIE Is a Delicious Breakthrough

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athletes need the results that only high-quality, leucine-rich whey protein can deliver. From the
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muscles and your taste buds. MuscleTech® Protein Cookies deliver 18 grams of protein, primarily from
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Delicious MuscleTech® Protein Cookies are a quick, on-the-go treat for every fitness enthusiast— and
an indulgence you can feel good about. That’s because they contain quality ingredients and absolutely
zero inferior proteins, with the premium quality protein coming primarily from whey. Other protein
cookies use inferior wheat protein as their protein source, which has a significantly lower biological
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Research shows that whey peptides can promote of glutamine and precursor.
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sessions. What’s more, whey peptides have one 37:333-339)
PRE-SLEEP PROTEIN EAT MORE Protein

SUPPLEMENT BOOSTS The Recommended Daily
Allowance (RDA) for
MUSCLE GROWTH protein is 0.8 grams per

kilogram of bodyweight
per day, which equals
Consuming a high-protein
supplement (40 grams) prior 56 grams per day for
to bedtime increased muscle the average man and
protein synthesis, particularly 46 grams per day for
when accompanied by the average woman.
weight training— according These recommendations
to Jorn Trommelen and Luc were based on studies
van Loon from Maastricht using nitrogen balance, a
University Medical Center technique that estimates
in the Netherlands. These the ratio of protein
researches reviewed the data consumption versus protein
from numerous clinical studies use. A new technique
and concluded that ingesting called indicator amino acid
protein before bed is an oxidation (IAAO) estimates
effective strategy to improve protein requirements based
overnite protein synthesis. on depletion of key amino acids. IAAO measurements suggest that
Supplements containing quality minimum protein requirements have been underestimated by 30 to 50
protein enhanced muscle percent. A review of literature led by Paul Pencharz from the University
protein synthesis. Every night, of Toronto in Canada concluded that the RDA should be increased
particularly on training days, to 1.5 to 2.2 grams per kilogram of body mass of high-quality protein
consume at least 40 grams per day. High-quality protein such as whey and casein are better
of protein before bedtime. than plant proteins for meeting essential amino acid requirements.
(Nutrients, 8: 763, 2016) (Applied Physiology Nutrition Metabolism, 41: 577-580, 2016)
GAIN SIZE AND IMPROVE RECOVERY WITH MICELLAR CASEIN

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NUTRITION performance By Michael J. Rudolph, Ph.D.
Senior Science Editor
THE DOPA RUSH ™

DIET & EXERCISE PROGRAM
The human brain is made up of DOPAMINE AND ADDICTION as many addictive drugs that trigger
approximately 80 billion interconnected The capacity of dopamine to trigger excessive dopamine signaling in the brain
neurons that function as the core “information feelings of pleasure also makes the wind up increasing the rate of dopamine
processing center” for the entire body. dopamine system vulnerable to manipulation degradation within the neuronal synapse
Normal brain function requires the precise by certain types of addictive drugs like while simultaneously reducing dopamine
communication between these neurons via cocaine and prescription drugs like Adderall, synthesis, which together diminish dopamine
chemical messengers called neurotransmitters. which stimulate feelings of pleasure by activity greatly. A well-established example
Dopamine is one of these important increasing dopamine activity within the brain. of this is the drug cocaine, which triggers
neurotransmitters that regulate motivation, Regrettably, a physical dependence of this an initial feeling of euphoria from the short-
productivity and overall focus by eliciting a enjoyable stimulus can develop, making it term increase in dopamine. Then, over time,
pleasurable response to certain stimuli that extremely difficult to overcome many of these dopamine becomes depleted, leading the user
reinforces the above-mentioned behaviors. addictions. For example, according to the Drug to require higher doses of drug to experience
While the impact of dopamine function Enforcement Administration, approximately the same pleasurable effect. It has been
normally bolsters positive health benefits, 1.5 million Americans are addicted to cocaine proposed that the decreased dopaminergic
abnormal dopamine signaling in the brain can and nearly 80 percent of those trying to quit function associated with drug use underlies
also support some unwanted consequences. relapse within the first six months of trying.2 the addiction to drugs such as cocaine.3
For instance, eating foods loaded with fat and Excessive release of dopamine from
sugar triggers the release of copious amounts drug use also reduces dopamine function. ALLEVIATE ADDICTION TO FOOD
of dopamine, producing the gratification However, the negative influence on dopamine AND DRUGS
commonly experienced while eating this kind from drug use occurs in a different fashion— Since chronically reduced dopamine levels
of food. Evidently, the frequent consumption brought on by excessive food intake or drug
of fatty and sugary food tends to reduce abuse seemingly escalates the impulse
dopamine function in the brain over time, which to consume more food or drug, enhancing
is why the consumption of more fat and sugar dopamine production in the brain should
is needed to receive the same pleasurable mitigate these unhealthy behaviors. Some
sensation, thus increasing the prospect for prescription drugs, such as Ergoset, have been
unhealthy weight gain. specifically prescribed to increase dopamine
The aforementioned undesirable metabolic function, resulting in weight loss. However, like
result occurs because eating large amounts of most drugs, Ergoset use can cause several
fat and sugar stimulates more insulin release, unwanted side effects including dizziness
which can activate certain negative feedback and nausea, making the use of this drug
mechanisms that, in due course, diminish unwarranted for healthy individuals looking
insulin function. Because of the decreased to get in shape. Likewise, other dopamine-
insulin performance, the amino acid L-tyrosine
is not transported into the brain to the same
extent, as insulin facilitates L-tyrosine transport ENHANCED DOPAMINE
across the blood-brain barrier into the brain.
Since L-tyrosine is required for dopamine FUNCTION FROM AN
production, the brain produces less dopamine, OPTIMAL DIET, EXERCISE
meaning decreased dopamine function in the AND NUTRITIONAL
brain. This increases the need for unhealthy
food intake to get the same pleasurable impact,
SUPPLEMENTATION
initiating a cycle of excessive eating that REGIMEN CAN
increases the likelihood of weight gain, while SIGNIFICANTLY REDUCE
also making it seemingly impossible to lose
weight. In fact, studies have shown that obese
FATIGUE CAUSED BY AN
individuals elicit weaker dopamine release in EXHAUSTED CENTRAL
response to high-fat food intake— indicating NERVOUS SYSTEM (CNS),
that obesity is associated with reduced PROVIDING GREATER
sensitivity to the food-reward receipt, which
ultimately contributes to the overindulgence of FOCUS AND MORE INTENSE
food, perpetuating the cycle of weight gain.1 TRAINING IN THE GYM.

NUTRITION performance
into muscle cells.6 The lower requirement dopamine levels, particularly in patients
for insulin precludes any potential negative with Parkinson’s disease, an illness that
feedback influence on insulin signaling, occurs due to low dopamine.8,9 The use of
ultimately enhancing insulin function that Mucuna pruriens together with tyrosine likely
likely encourages L-tyrosine transport, and augments dopamine function more potently,
dopamine synthesis, in the brain. especially when these two compounds are
combined with two other ingredients in this
THE MOST POTENT DOPAMINE- remarkable formula, caffeine and theacrine, as
ENHANCING SUPPLEMENT, each compound vigorously drives dopamine
DOPA RUSH™ release.10,11
Supplementing the aforementioned diet with Dopa Rush™ also contains folic acid, which
the breakthrough product Dopa Rush™ provides is involved in the biosynthesis of the cofactor
an additional 2,000 milligrams of L-tyrosine, tetrahydrobiopterin (BH4) that is required
further supporting dopamine production. In to produce dopamine, meaning more folic
addition to boosting exercise performance, this acid in the diet promotes greater dopamine
amount of tyrosine intake can also enhance synthesis.12 Another key ingredient in Dopa
mental performance just as impressively, as Rush™ is piperine, a compound that activates
shown by Thomas et al. where test subjects the TRPV receptor in the brain, stimulating the
consuming two grams of tyrosine had a vastly sympathetic nervous system and resulting
enhancing prescription drugs, like Ritalin, have improved memory.7 in dopamine release.13 Piperine also inhibits
also been prescribed for addiction to drugs Dopa Rush™ also has 100 milligrams of the enzyme that degrades dopamine—
like cocaine. Yet, Ritalin also has its fair share Mucuna pruriens, providing a considerable monoamine oxidase— giving this all-
of adverse side effects including nausea, amount of another vital dopamine precursor, important ingredient the capacity to increase
insomnia and increased blood pressure. L-dopa, at 40 milligrams. L-dopa has been dopamine amounts as well as dopamine
On the other hand, it is much healthier to shown to effectively increase diminished release in the brain.14
boost dopamine naturally by consuming a
diet that supports dopamine production, while
also performing the best exercise regimen
that further augments dopamine function. Add
to this the most potent dopamine-enhancing
supplement on the market, Dopa Rush™ from
Advanced Molecular Labs, and you’ve got a
recipe for superior dopamine activity in the
brain that should help suppress unhealthy
urges for fat-promoting foods and harmful
drugs. Increasing dopamine naturally should
also provide a greater capacity to lose body
fat, as dopamine stimulates thermogenesis
in brown adipose tissue. Thermogenesis
is a process that burns fat, turning it into
heat instead of ATP, thus increasing energy
expenditure— which is absolutely required to
lose weight.4
THE DOPA RUSH™ DIET

Adding foods to your diet that are full of
the amino acid L-tyrosine is an exemplary
way to increase dopamine production in
the brain. L-tyrosine is a key biosynthetic
precursor of dopamine, meaning more
L-tyrosine intake in the diet stimulates
greater dopamine production. Some
nourishing foods loaded with L-tyrosine
include poultry, lean beef, oatmeal,
beans, eggs and fish, especially salmon.
Interestingly, salmon is also chock-full of
omega-3 fatty acids, which, in addition to
being able to reduce body fat5, also improves
dopamine production. The positive impact
of omega-3s on dopamine production is
likely caused, in large part, by the positive
influence omega-3 fatty acids have on
insulin sensitivity— as studies have shown
that certain omega-3 fatty acids reduce the
amount of insulin required to shuttle glucose

NUTRITION performance
HIGH-INTENSITY periods of time. Although many variables For most of Michael Rudolph’s career he has
TRAINING MEANS HIGH contribute to fatigue experienced while training, been engrossed in the exercise world as either
DOPAMINE LEVELS one of the primary culprits for this fatigue an athlete (he played college football at Hofstra
Together with diet and nutritional is a weary central nervous system (CNS) University), personal trainer or as a research
supplementation, exercise is an approach that requires more than simply consuming scientist (he earned a B.Sc. in Exercise Science at
that also safely and vigorously enhances carbohydrates, fats and protein to restore Hofstra University and a Ph.D. in Biochemistry and
dopamine activity in the brain. By and large, metabolic energy. That is because a tired CNS Molecular Biology from Stony Brook University).
most forms of exercise appear to improve requires something other than caloric energy— After earning his Ph.D., Michael investigated the
dopamine function. However, some types of it needs more dopamine, and lots of it— as molecular biology of exercise as a fellow at Harvard
exercise are apparently better than others. intense exercise reduces dopamine, drastically Medical School and Columbia University for over
Cardiovascular exercise done at a fixed pace generating fatigue and decreased exercise eight years. That research contributed seminally
tends to improve dopamine function, partly performance. to understanding the function of the incredibly
important cellular energy sensor AMPK— leading
explaining the euphoric state known as Studies have shown that the use of the
to numerous publications in peer-reviewed journals
“runner’s high” periodically achieved from this psychostimulant buproprion, which inhibits
including the journal Nature. Michael is currently a
type of training. Yet, research is starting to neuronal reuptake and degradation of
scientist working at the New York Structural Biology
show that high-intensity interval training (HIIT) dopamine, improves performance significantly Center doing contract work for the Department of
Defense on a project involving national security.
References:
1. Stice E, Yokum S, et al. Weight gain is associated
with reduced striatal response to palatable food. J Neurosci
2010;30, 13105-13109.
2. Rawson R. (1999). Treatment of stimulant use disorders.
3. Volkow ND, Fowler JS, et al. Imaging dopamine’s role
in drug abuse and addiction. Neuropharmacology 2009;56
Suppl 1, 3-8.
4. Kohlie R, Perwitz N, et al. Dopamine directly increases
mitochondrial mass and thermogenesis in brown adipocytes. J
Mol Endocrinol 2016;58, 57-66.
5. Su W and Jones PJ. Dietary fatty acid composition
influences energy accretion in rats. J Nutr 1993;123, 2109-2114.
6. Vaughan RA, Garcia-Smith R, et al. Conjugated
linoleic acid or omega 3 fatty acids increase mitochondrial
biosynthesis and metabolism in skeletal muscle cells. Lipids
Health Dis 2012;11, 142.
7. Thomas JR, Lockwood PA, et al. Tyrosine improves
working memory in a multitasking environment. Pharmacol
Biochem Behav 1999;64, 495-500.
8. Katzenschlager R, Evans A, et al. Mucuna pruriens
in Parkinson’s disease: a double blind clinical and
pharmacological study. J Neurol Neurosurg Psychiatry
2004;75, 1672-1677.
9. Tharakan B, Dhanasekaran M, et al. Anti-Parkinson
botanical Mucuna pruriens prevents levodopa induced
appears to improve dopamine function more during exercise.17 This is probably why this plasmid and genomic DNA damage. Phytother Res 2007;21,
1124-1126.
potently, relative to steady-state cardio. In fact, class of drug has been used to enhance 10. Zheng X, Takatsu S, et al. Acute intraperitoneal injection
one investigation by Marusiak et al.15 showed athletic performance. Of course, using of caffeine improves endurance exercise performance in
that HIIT improved overall mobility in patients psychostimulants as an ergogenic aid is association with increasing brain dopamine release during
exercise. Pharmacol Biochem Behav 2014;122, 136-143.
with mild to moderate Parkinson’s disease, extremely dangerous, and should be avoided at 11. Habowski SM, Sandrock JE, et al. The effects of
signifying improved dopamine function within all costs. Yet, reversing the impact of dopamine Teacrine™, a nature-identical purine alkaloid, on subjective
these patients. degradation from intense training, by natural measures of cognitive function, psychometric and
hemodynamic indices in healthy humans. Int J Med Sci 2014;11,
Another intense training modality using means, represents a safe way to mitigate CNS 1-15.
heavy resistance training, at 10 reps per set fatigue for more energy and better performance 12. Willner P. Dopamine and depression: a review of recent
with relatively short rest periods of 10 seconds, while training. evidence. I. Empirical studies. Brain Res 1983;287, 211-224.
13. Marinelli S, Pascucci T, et al. Activation of TRPV1 in the
also had a considerable impact on dopamine In closing, the neurotransmitter dopamine VTA excites dopaminergic neurons and increases chemical-
activity. This effect was shown in a recent has many vital roles influencing divergent and noxious-induced dopamine release in the nucleus
study by Kraemer et al.16, where highly trained functions within the human body that range accumbens. Neuropsychopharmacology 2005;30, 864-870.
14. Al-Baghdadi OB, Prater NI, et al. Inhibition of
competitive bodybuilders and powerlifters from mental acuity, psychological well-being monoamine oxidase by derivatives of piperine, an alkaloid
performing this training mode showed large and overall vitality. Therefore, enhancing from the pepper plant Piper nigrum, for possible use in
increases in dopamine levels. dopamine activity with the Dopa Rush™ Parkinson’s disease. Bioorg Med Chem Lett 2012;22, 7183-7188.
15. Marusiak J, Zeligowska E, et al. Interval training-
diet, exercise and supplement plan will induced alleviation of rigidity and hypertonia in patients
REDUCE FATIGUE AND ENHANCE reestablish, or even embellish, the capacity with Parkinson’s disease is accompanied by increased basal
MENTAL FOCUS of this neurotransmitter to advance physical serum brain-derived neurotrophic factor. J Rehabil Med 2015;47,
372-375.
Enhanced dopamine function from and mental health. Moreover, the ability to 16. Kraemer WJ, Noble BJ, et al. Physiologic responses to
an optimal diet, exercise and nutritional stop unsound lifestyle habits should also heavy-resistance exercise with very short rest periods. Int J
supplementation regimen can also significantly be improved, as improved dopamine activity Sports Med 1987;8, 247-252.
17. Roelands B, Watson P, et al. A dopamine/noradrenaline
reduce fatigue caused by an exhausted central most certainly alleviates much of the torment reuptake inhibitor improves performance in the heat, but only
nervous system (CNS), providing greater focus provoked when attempting to conquer poor at the maximum therapeutic dose. Scand J Med Sci Sports
and more intense training in the gym for longer habits and addiction. 2012;22, e93-98.

MUSCLE GROWTH update By Michael J. Rudolph, Ph.D.
HOW MUCH REST

IS BEST?
Getting enough rest after weight training
is essential for optimal muscle growth
and performance. Unfortunately, many get
insufficient rest because they simply disregard
the fact that weightlifting breaks down
muscle tissue, creating the requirement for
adequate rest to fully recuperate. In addition,
insufficient rest may occur when alterations
in training are implemented to boost training
stimulus without sufficiently addressing the
increased requirements for greater rest. As
a result of inadequate rest from either of the
aforementioned reasons, complete muscle
recovery may not occur and performance in
the weight room can eventually decline and
even deteriorate into the state of overtraining.
In fact, inadequate rest between workouts can
raise the chance for injury. On the other hand,
the appropriate amount of training stimulus
combined with proper rest stimulates optimal
muscular adaptations while preventing
overtraining.
MORE REST FOR BEGINNERS

The necessary amount of rest required
between workouts for full recovery is heavily
influenced by many different factors, with
one of the more pertinent influences being
the subject’s level of conditioning or training
experience. In fact, less-experienced lifters
require more days off between workouts and
should progressively decrease the amount of
rest days between workouts as they become
more fit. To start, novice weightlifters should
begin a program with only two to three
strength-training sessions per week, with at
least one rest day between training days,
AS A RESULT OF INADEQUATE REST, COMPLETE
as there are numerous resistance-training MUSCLE RECOVERY MAY NOT OCCUR AND
studies that have shown that this training PERFORMANCE IN THE WEIGHT ROOM CAN
frequency was initially effective for strength EVENTUALLY DECLINE AND EVEN DETERIORATE
gains in untrained individuals.1,2
It has also been shown that untrained INTO THE STATE OF OVERTRAINING.
subjects did not fully recover all of their
strength two days after a lower-body workout
consisting of five sets of 10 repetitions on the individuals might require additional rest days, While there are many parameters that can
leg press3, suggesting that lesser-trained and may want to begin with only two workouts be altered to boost the training effect for
individuals may actually need recovery per week on nonconsecutive days. advanced lifters, an increase in exercise
periods greater than one day, depending on frequency exemplifies a powerful way to
the type of exercise performed. Taken together, ADVANCED LIFTERS AND SPLIT accomplish this objective. This is primarily
the best approach for beginners entails lifting ROUTINES because increased training frequency
PER BERNAL
sessions completed on nonconsecutive days For the more experienced weightlifter, encourages the use of split workout routines
while providing one to two days of exercise- promoting continued muscle growth requires that maximize exercise volume without
free rest days between workouts. Some a gradual increase in exercise stimuli. dangerously depleting recuperation time.

For instance, although more advanced lifters
usually exercise at a higher frequency of four twitch fibers contracting roughly four times
to six days per week, split training protocols faster than slow-twitch fibers7, giving the
target different muscle groups on various fast-twitch fiber a greater force-producing
days providing adequate rest of one to two capacity as well. As a result, slow fibers are
days for each specific muscle group. In fact, important for endurance activities such as
studies have shown that training four to five long-distance running, whereas fast fibers
days per week using a split protocol achieved are essential for power-based sports such
better results than those who split-trained as weightlifting, bodybuilding and football.
three days per week.4 Interestingly, a study by Andersen et
al.8 has shown that resistance training
GIVE SORE MUSCLES A BREAK combined with substantial rest between
Exercise-induced muscle damage workouts can shift one type of fast-
primarily occurs when performing a lift that twitch fiber to the other. In this study, the
your body is unaccustomed to, or when you researchers demonstrate that muscle
crank up the training intensity by increasing fibers exposed to extensive weight training
the amount of weight lifted or the total initially decrease the number of very
number sets performed.5 In addition, more fast-twitch fibers from nine percent to two
intense workouts incorporating weightlifting percent, converting them to the other fast-
movements that focus on the negative twitch fiber type. However, when the same
contraction or eccentric component of the subjects were exposed to long periods of
lift induce even greater muscle damage. rest, they surprisingly showed a relative
This is primarily because the negative or increase in very fast-twitch fibers—
eccentric phase of muscle contraction forcibly increasing the amount of very fast-twitch
lengthens the muscle cell, generating more fibers from nine percent to an average
destructive forces on the muscle fiber and value of 18 percent at the end of the rest
causing greater damage. period, which also correlated to overall
Greater muscle damage stimulates strength gains.
many different cellular and molecular Although the mechanism underlying the
mechanisms that cause the muscle cell to increase in very fast-muscle fibers from
grow and become more powerful6, while long rest periods is unclear, some useful
also requiring longer rest periods between applications can still be drawn. For starters,
workouts for full recovery. The increased in order to boost the relative amount of
necessity for rest is due to the fact that very fast fibers for improved muscle force
lifting weights with sore muscles limits your production and muscle growth, the best
ability perform in the weight room, and may training strategy appears to be heavy
lead to further anatomic and biochemical resistance training followed by an ample
deficiencies within the muscle tissue that rest period leading up to the day of the
may ultimately cause overtraining and contest or competition.
injury. In order to reduce extensive muscle
soreness and avoid lengthy rest periods, REFERENCES:
slowly increase exercise intensity and utilize 1. Coyle EF, Feiring DC, et al. Specificity of power
improvements through slow and fast isokinetic training. J
eccentric training techniques periodically for Appl Physiol Respir Environ Exerc Physiol 1981;51, 1437-1442.
relatively short durations. This methodical 2. Hickson RC, Hidaka K and Foster C. Skeletal muscle
fiber type, resistance training, and strength-related
approach should provide acceptable performance. Med Sci Sports Exerc 1994;26, 593-598.
amounts of muscle soreness that will not 3. Hakkinen K. Neuromuscular fatigue and recovery in
require too much time out of the gym, while women at different ages during heavy resistance loading.
Electromyogr Clin Neurophysiol 1995;35, 403-413.
simultaneously supporting optimal muscle 4. Hoffmann JR and Kemp DM. The effect of self-
growth and strength. selection for frequency of training in a winter conditioning
program for football. J Appl Sport Sci, 1990;76-82.
5. Malm, C. Exercise-induced muscle damage and
INCREASE IN FAST-TWITCH FIBERS inflammation: fact or fiction? Acta Physiol Scand 2001;171,
233-239.
AND STRENGTH GAINS 6. Schoenfeld BJ. Does exercise-induced muscle
There are essentially three major types of damage play a role in skeletal muscle hypertrophy? J
muscle fiber that are generally segregated: Strength Cond Res 2012;26, 1441-1453.
7. Malisoux L, Francaux M, et al. (2006) Stretch-
slow-twitch (type I), moderately fast-twitch shortening cycle exercises: an effective training paradigm
(type IIA) and very fast-twitch (type IIX). The to enhance power output of human single muscle fibers. J
Appl Physiol (1985) 100, 771-779.
fibers are called “slow” and “fast” due to the 8. Andersen JL, Schjerling P and Saltin B. Muscle, genes
relative rate at which they contract, with fast- and athletic performance. Sci Am 2000;283, 48-55.
For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college
football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University
and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the
molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research
contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous
publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York
Structural Biology Center doing contract work for the Department of Defense on a project involving national security.

SUPPLEMENT performance By Victor R. Prisk, M.D.
@victorprisk on Twitter
CREATINE
WHAT IS THE BEST FORM?
Be a Smart
Bodybuilding
Consumer
As you can see by the ads in MD, the supplement
industry is in constant flux. There are new products
and formulations introduced to the market every day.
However, it is very rare for a product or especially
an ingredient to create noteworthy evolution in
supplement performance. Arguably, the greatest
leap up this axiomatic evolutionary ladder occurred
with the advent of creatine supplements in the 1990s.
Creatine has proven over and over to be “the real deal”
in clinical research and bro-science. It’s a muscle-
building, performance-enhancing supplement that
nearly all athletes should use.
Many innovative forms of creatine have hit the
market since the introduction of creatine monohydrate
in the early 1990s. Companies bank on the fact that
creatine, at least in monohydrate form, is a reliably
effective supplement. Athletes and even average
consumers are familiar with the name “creatine,”
whether they think it is a performance-enhancing drug
or a healthy supplement. In order to create new buzz
about creatine, many different angles have been used.
First, creatine can come in various physical forms.
These could be liquids, powders, gels, chews or
pills. These products may mix creatine with other
supplements in the hope to increase absorption or
effectiveness. Second, creatine comes in different
chemical forms (i.e., salts and esters). Also, because
creatine is technically an amino acid, it can be
combined with other amino acids to make a peptide
chain (di- and tri- peptides). We will go into more detail
about this in the content that follows. Third, it has been
suggested that these various forms of creatine act
physiologically different than creatine monohydrate.
Claims of better absorption, greater strength gains, or CREATINE MONOHYDRATE SUPPLEMENTATION
less side effects are used in marketing to differentiate IS THE MOST SCIENTIFICALLY RESEARCHED
products from creatine monohydrate. With all of this FORM OF CREATINE, IS SAFE AND VERY
variety, has any form been shown to outperform
EFFECTIVE FOR BODYBUILDING AND SPORTS
PER BERNAL
or even match the performance of original creatine

monohydrate? PERFORMANCE.

SUPPLEMENT performance
STRUCTURE AND FUNCTION in the latest and greatest supplements,
For those who aren’t as familiar with manufacturers have made many forms of
creatine structure and function, I will provide creatine. Creatine is a weak base that can
a brief review. Creatine is made in the body combine with acids to form a “salt.” Creatine
from the amino acids arginine, glycine and salts like creatine malate, creatine citrate
methionine. Creatine is not an essential and creatine tartrate have all been marketed
nutrient, but methionine is an essential as sports supplements. These salts have
amino acid that must be obtained in the diet. unaltered creatine that breaks off their acid
Otherwise, fish, meats and supplements act moiety in the body, releasing creatine to form
as an excellent source of creatine. Vegetarians creatine phosphate. Other derivatives such
(especially vegans) can be relatively deficient as creatine esters (creatine ethyl ester; CEE)
in their creatine intake. or creatine alcohols (creatinol-O-phosphate)
Creatine is involved in energy production have also been marketed. However, these
in many tissues. In muscle and brain cells, derivatives are chemically altered and it can’t
creatine is converted to creatine phosphate to be presumed that they become creatine in the
act as a phosphate donor to recreate needed body.2
ATP (adenosine triphosphate) from ADP
(adenosine diphosphate). Creatine phosphate IN ONE STUDY,
makes sure that ATP is immediately available
for short bursts of energy; a couple of CREATINE INDUCED
examples would be a 30-second sprint or one GREATER THAN 20
set of lifts in the gym. Deficiency of creatine in PERCENT INCREASES IN
a vegetarian diet results in poorer results on
tests of cognitive function, with improvements
IGF-1 AND TWO TIMES
in memory upon supplementation.1 Levels in GREATER INCREASES IN
muscle can be increased by up to 40 percent LEAN BODY MASS.
with dietary supplementation.2
It can be said that creatine is one of the
most studied supplements on the planet. It
has also been said that creatine monohydrate
is the most effective, safe and well-studied
performance-enhancing supplement.2
Studies show that using creatine enhances
strength, speed and even endurance. It was
initially thought that based on creatine’s
mechanism of action, it would only be useful
in buffering short bursts of energy. Research CREATINE SALTS
has demonstrated how increasing creatine Interestingly, some companies suggest
stores through supplementation can improve that some of these salts have better
endurance performance by increasing blood absorption characteristics than creatine
volume, glycogen storage and respiratory monohydrate, and therefore you can
efficiency.3 take less. However, compared to creatine
monohydrate, many of the salts actually
MORE LEAN MUSCLE MASS have less creatine per gram. For instance, the
More important for the bodybuilding salts creatine malate, citrate and pyruvate
community is creatine’s ability to improve have ~25 percent to 30 percent less creatine
lean muscle mass and muscle hypertrophy. per gram than creatine monohydrate.
Supplementation with creatine, protein and Even if absorption is better than creatine
carbohydrate seem to be ideal for muscle monohydrate (i.e., creatine pyruvate is ~15%
growth. Creatine, when combined with better absorbed), the amount absorbed is
exercise, induces an anabolic environment still 10 percent less. Further, just because
whereby changes in gene expression occur. creatine is absorbed faster, this doesn’t mean
This correlates well with notable rises in that it will work better. You should load your
muscle IGF-1 production by muscle. In one creatine at 20 grams per day (five grams,
study, creatine induced greater than 20 four times per day) for up to a week anyway.
percent increases in IGF-1 and two times On the other hand, co-consumption of
greater increases in lean body mass. Other carbohydrate, low-dose D-pinitol and protein
studies demonstrated the added antioxidant can improve creatine retention.2,4 Whether
and DNA-protective effect of creatine these boost the performance benefits of the
supplementation, which presumably improves creatine monohydrate is unproven. It had
recovery.3 also been previously suggested that co-
With this information in hand, it is clear to ingestion with Russian tarragon (Artemisia
see why creatine monohydrate has become dracunculus), an extract that has insulin-like
such a popular supplement. So why change activity, could improve creatine loading.2
it? In order to keep customers interested However, more recent data shows that this

TO GET MASSIVE, YOU HAVE TO GO MOLECULAR.
BEYONDRAW.COM | GNC.COM/BEYONDRAW
NEW AND ONLY AT GNC.
SUPPLEMENT performance
the addition of alkalinizing agents can agility, change-of-direction ability, upper-
potentially bring up the stomach pH, but body muscular endurance and body mass.
IT IS VERY IMPORTANT not enough to make it alkaline. Therefore, Additionally, the PEG creatine treatments
THAT WE ALL BECOME alkalinized creatine may actually increase showed very little weight gain. As I have
SMART CONSUMERS the breakdown of creatine to creatinine suggested in previous articles, this form of
in the stomach.8 Studies show that creatine may be of benefit to those in sports
OF NUTRITIONAL creatine monohydrate is nearly 99 percent with weight classes. This data confirmed
SUPPLEMENTS AND absorbed intact without alkalization and previous studies that lower doses of PEG
PERFORM OUR OWN without significant side effects. Direct creatine could be as effective as five grams
comparison of alkalinized creatine and of creatine monohydrate.12
“DUE DILIGENCE” BEFORE creatine monohydrate demonstrated inferior
PUTTING OURSELVES performance of the alkalinized creatine in BE A SMART CONSUMER
AT RISK WITH ANY body composition and strength.9 A review article by Jäger et al. suggested
that some of the various creatine salts and
SUPPLEMENT. IMPROVED PERFORMANCE modified creatines may be on the market
With regard to performance improvement, without approval from the U.S. Food and
creatine salts such as creatine pyruvate and Drug Administration (FDA) or even illegally.
fails to improve sprint performance over creatine citrate improved endurance in one The FDA requires filing of a new dietary
creatine monohydrate alone.5 study, but the study didn’t have a creatine ingredient notification in the case of the
Research has even explored monohydrate group to compare.10 It is thought chemical modification of creatine. Without
supplementation with the creatine precursor that some of the improvement in performance evidence of safety, the FDA feels companies
guanidinoacetic acid (GAA). Much like could be contributed by the salt of pyruvate. may be putting Americans at increased
beta-alanine is a precursor for carnosine, As already mentioned, CEE did not risk of illness or injury. It is very important
GAA is methylated to become creatine. increase muscle creatine levels or improve that we all become smart consumers of
Supplementation with GAA is well absorbed performance, and alkalinized creatine was nutritional supplements and perform our
and capable of increasing creatine levels.6 inferior to creatine monohydrate. Creatine own “due diligence” before putting ourselves
However, supplementation results in alcohols have very little data to support any at risk with any supplement. Consider
elevations in homocysteine levels, which effect after oral supplementation. the source of the supplement and the
has been associated with vascular disease. A study published in the Journal of possibilities of misrepresentation by the
GAA’s ability to boost performance is yet to Strength and Conditioning Research examined manufacturer.
be determined. the effects of polyethylene glycosylated In summary, creatine has revolutionized
creatine (PEG creatine) supplementation on the supplement industry. The combination
LIQUID AND ‘ALKALINIZED’ anaerobic performance measures, muscular of creatine, carbohydrate and protein is an
CREATINE strength and endurance (bench press and essential component of any mass-building
Some companies have suggested that leg extension), and body composition.11 routine. Creatine monohydrate is the gold
their form of creatine might be more stable This study involved a randomized, double- standard, but other forms of creatine
in liquid form. The problem with creatine blind, placebo-controlled design of 77 adult have their place in the market. Perhaps
in solution is that it is non-enzymatically men supplemented with 1.25 or 2.5 grams more importantly, creatine monohydrate
converted to inactive creatinine unless the of PEG creatine per day and then tested supplementation is the most scientifically
pH is very low (very acidic) or very high for improvements at 28 days. Compared researched form of creatine, is safe and
(alkaline). Creatine salts such as creatine to placebo, both doses showed significant very effective for bodybuilding and sports
citrate do not improve creatine stability in improvements in lower-body vertical power, performance.
solution. Studies also show that CEE is also
less stable in solution than CM.2 In fact,
CEE is so unstable that it is more likely to Dr. Victor Prisk is a board certified orthopaedic surgeon and IFBB professional bodybuilder
become creatinine in stomach acid. Studies in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and creator
confirm that CEE has lower bioavailability of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and NPC
than CM, and may even be toxic by Welterweight National Champion.
increasing creatinine levels in the blood.7 7. Spillane M, et al. The effects of creatine ethyl ester
Other companies have used combinations REFERENCES: supplementation combined with heavy resistance training
1. Benton D, et al. The influence of creatine on body composition, muscle performance, and serum
of creatine with an amino acid like leucine supplementation on the cognitive functioning of and muscle creatine levels. J Int Soc Sports Nutr 2009;Feb
or glutamine (leucyl-creatine). They have vegetarians and omnivores. Br J Nutr 2011;Apr;105(7):1100- 19;6:6.
5. 8. Tallon MJ, Child R. Kre-alkalyn® supplementation
been able to demonstrate greater stability 2. Jäger R, et al. Analysis of the efficacy, safety, and has no beneficial effect on creatine-to-creatinine
in acidic solutions like ready-to-drink regulatory status of novel forms of creatine. Amino Acids conversion rates. International Society of Sports Nutrition
2011;May;40(5):1369-83. Annual Conference, Las Vegas, NV; 2007.
formulations, but the data is limited to their 3. Cooper et al. Creatine supplementation with specific 9. Jagim AR, et al. A buffered form of creatine does
patent (#US8445466). view to exercise/sports performance: an update. J Int Soc not promote greater changes in muscle creatine content,
The other product that hasn’t necessarily Sports Nutr 2012;Jul 20;9(1):33. body composition, or training adaptations than creatine
4. Greenwood M, et al. Differences in creatine retention monohydrate. J Int Soc Sports Nutr 2012;9: 43.
been proven to work is the patented among three nutritional formulations of oral creatine 10. Jäger R, et al. The effects of creatine pyruvate
“alkalinized” creatine. In fact, because supplements. J Exerc Physiol Online 2003;6:37-43. and creatine citrate on performance during high intensity
5. Oliver JM, et al. Effects of short-term ingestion exercise. J Int Soc Sports Nutr 2008;Feb 13;5:4.
the pH of the stomach is so low (acidic), of Russian Tarragon prior to creatine monohydrate 11. Camic CL, et al. The effects of polyethylene
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converted to creatinine. It takes very high 6. Sergej, et al. Creatine Metabolism and Safety 12. Herda TJ, et al. Effects of creatine monohydrate
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CEDRIC’S
SONG
BY PETER MCGOUGH
PHOTOGRAPHY BY JASON BREEZE
Cedric McMillan has long marched to a different tune than his peers. One
in which the harmony between his physique and bodybuilding philosophy
has made him a favorite maestro of many. During four days in March, Cedric
McMillan’s tune reached a shrieking top c crescendo as he won the most
prestigious title of his career, his biggest-ever payday and became arguably
the most popular bodybuilder in the world. Here, we follow Cedric through the
weekend that rocked and beguiled the bodybuilding world.
Press the rewind button to May 19, 2012,
just after the conclusion of prejudging
for that year’s New York Pro. Outside the
Tribeca Performing Arts Center, Cedric
McMillan was standing alone. Never having
spoken to him, I approached him and told
him he looked tremendous— he would
later win the contest. He thanked me and
we went our different ways. Until Thursday,
March 2 of this year, that was just about the
sum of dialogue between us. There had
been texts exchanged in March of last year
(around that year’s Arnold Classic) when I
tried to organize an interview with him, but
it fell through, not via any fault of Cedric’s,
but due to a combination of politics and
personal affiliations.
McMillan had burst like a nuclear
missile onto the bodybuilding scene when he took the super But as 2016 came to a close, his six-year career as a pro
heavyweight and overall titles at the 2009 NPC Nationals. At could be assessed as something of a roller-coaster ride
6’1”, the 32-year-old packed 255 pounds of proportionate and encompassing 18 contests that lists five wins and placings
flowing aesthetic muscle on his frame. Due to his structure, as low as 11th and 12th (at the 2011 and 2013 New York Pro
trim waist and small hips, comparisons were made to Lee soirees). Sandwiched between those two outings, he actually
Haney and to Arnold Schwarzenegger. He was so impressive won the 2012 New York Pro, those three results underlining the
that he was talked about as a future Mr. Olympia. ebb and flow of his career.

THE SHAPE OF THINGS TO COME
After he finished fourth in his pro debut at the 2010
Europa Supershow, behind Essa Obaid (first), Mark Alvisi
(second) and Bill Wilmore (third), Cedric said, “Back in the
day, judging was based on shape, symmetry, conditioning
and muscularity. The winner had the best or most of those
qualities. Well, now it’s conditioning and then size. The
criteria has evolved a little.”
It’s a statement that seemed to portend and encapsulate
his seven years of navigating through the pro ranks. But
during those seven years, Cedric’s star had risen, and he was
seen as a lightning rod to ignite the discussion of whether
bodybuilding should continue with its mass charge toward
mass, or revert to more old-school ways. In fact, he became
a poster boy for a return to past values by no less a figure
than Arnold Schwarzenegger, proclaiming to one and all
at the 2015 Arnold Classic that fourth-placed Cedric was
what a bodybuilder should look like, and castigated modern
practitioners of “24-inch necks and distended bellies.” It
was the start of an amusing and intriguing kind of bromance
between the seven-time Mr. Olympia and the man he felt
should follow in his Reeboks. Indeed, part of the appeal of
Cedric’s physique to a certain segment of the bodybuilding
public— and his main advocate— was how Arnoldesque his
physique is. They cited the similarity of the duo’s proportions
and spectacular V-tapers, their sloping shoulders— a
combination that really enhanced their arm development in
three-quarter poses.
The knock against Cedric was that he didn’t get ripped to
shreds (not that anyone does these days, but that’s another
punch-up for another schoolyard). Modern-day conditioning
calls for a dry, ripped appearance, with the holy grail being
striated glutes. How many times in watching a competitor
walk onstage do you hear, “Yes, he looks on … but wait until
DIVERSITY: THERE’S A BODY

FOR EVERYBODY
A regular topic in Cedric’s statements is the negativy
that often surrounds bodybuilding, and what he feels is the
need to recognize and celebrate diversity. He says, “There’s
so much negativity on the Internet, I wish we could filter it
out and replace it with positivity because we bodybuilders
work so hard to be our best.
One of the great things about
bodybuilding is the diversity
of physiques we have. So, if
you see a bodybuilder whose
physique you don’t like,
instead of spending a bunch
of time being negative about
them, why don’t you spend
that time being positive about
bodybuilders you do like?
Find someone who motivates
and inspires you, and let
them represent what you are
following. Bottom line, we’re
all doing the best we can. All
we want from fans, magazines
and analysts is just to be
appreciated for our hard work.”

“I want to deliver a look that brings back
‘appeal’ to the sport. To a level where it’s
not all extreme but awe-inspiring, and gets
people to get up off the couch and start
training. And guess what? In order to do
that, you can’t be 300 pounds.”
he turns around and we’ll see his glutes, then we’ll know.”
Yes, guys— your all-important bottom now takes you to the
top. Why has the butt become such an important muscle
group? Why can’t we leave it that the only separation it
needs is the one functional cut? Did anyone run into a gym
on their first day of training, screaming, “I wanna get me
some ripped glutes”? (Wouldn’t you like to be there if that
ever happened?)
WHEN BIG MAC MET

NOT SO BIG MAC
The traditional Columbus athletes meet-and-greet
shindig took place at 7:00 p.m. on Thursday, March 2 at the
Downtown Hilton in Columbus. All the competing athletes
were there selling their photos and merchandise, and the
biggest line all night was for Cedric. In fact, come 9:30
p.m., he was the last athlete standing.
An hour into the evening, MD publisher Steve Blechman
and I approached Cedric. Steve asked the walking eclipse
if he’d do a video interview with me. Mindful of our false
start of a year ago, I was not convinced the stacked Big Mac
would talk to the less-stacked Big Mac. But he agreed.
I opened up with the assertion that we had never really
spoken before. With that, he put a friendly arm around my
shoulders and answered me in a
very good English accent straight
out of “Lock, Stock and Two Smoking
Barrels.”
I then asked him the question that
had intrigued me for years. Basically,
that he had become the messenger
for a return to aesthetics over
freakiness, and as such he had been
criticized for not getting ripped
as is the modern norm. So, was not
getting super ripped a decision he
has made because what he presents
is his view of what a bodybuilder
should look like, and he is not willing
to change that view even though it
may cost him?
He replied, in that compelling
and flowing South Carolina lilt, “I
am doing my best to stay true to my
ideal. [Doing so] is easy and hard at
the same time. If I never knew what
anybody else thought, it would be
easy. Listen, if Peter says, Cedric
should be a little bigger or leaner
or his glutes more striated … there’s
a want to satisfy that because you
never want to hear anything negative
about yourself. And that’s what I

continue to deal with. Should I continue to do what I’m doing,
or should I change my whole game plan? But once I get home
and relax and get with my family, go back to my gym, then
my head clears and I feel good about what I’m trying to do.
My coach told me, Cedric, the difficulty about you and your
situation is a lot of people don’t know what they’re looking at
when they see you and what you are trying to represent. That
gave me even more drive, and makes me say, you know what,
I’m gonna keep coming with it.”
Reaching back into the
past, he continued, “I believe
so strongly in a certain
ideal— in an ideal of what
bodybuilding was. The ‘80s,
‘90s and early 2000s was
an era when a bodybuilder
just by being a muscular
person was popular. Whereas
nowadays, bodybuilders are
not as popular, they’re like
underground and we get looked
at like zoo animals. I want to
deliver a look that brings back
‘appeal’ to the sport. To a level
where it’s not all extreme but
awe-inspiring, and gets people
to get up off the couch and
start training. And guess what?
In order to do that, you can’t
be 300 pounds. You can’t have
these crazy body parts that look
great in magazine ads but don’t
look too good walking around—
the general public is a little bit
afraid of it. So, I’m gonna stick with what I’m doing and pray
that the people eventually say, you know what, I kinda like
how Cedric looks. I want to slowly win the people over and
that’s what I’m trying to do.”
Not that he’s resting on his laurels. “That doesn’t mean I
can’t still improve. Like if I say in my side chest pose, I need to
get the hamstrings popping and for my back double biceps,
I need the lower lats to be thicker. I’m talking changes that
“I’m gonna stick
with what I’m doing LEE HANEY: CEDRIC LACKS
and pray that the
people eventually EYE OF THE TIGER By Team MD
say, you know

Eight-time Mr. Olympia Lee Haney has been following Cedric
McMillan’s career since he turned pro in 2009 and says Cedric was
what, I kinda like “blessed with the perfect genetic blueprint.” But can Cedric be a
threat to six-time Mr. Olympia Phil Heath? Not in Haney’s opinion,
how Cedric looks. who cited Cedric’s lack of consistency and the work and dedication
put forth by other very successful pros with lesser genetics who
I want to slowly “defied the odds.”
“If Cedric had what we called in the old days, ‘the eye of the
win the people over tiger,’ along with that physique, he’d be unstoppable,” Haney told
MD’s Ron Harris in “The Ronline Report” on musculardevelopment.
and that’s what I’m com. “Does he have the eye of the tiger to go with that physique?
trying to do.”
It has taken him too long to get where he has got. The eye of the
INSET: PER BERNAL
tiger would have hit a long time ago.”

When he first saw Cedric a few years ago, Haney said that
Cedric’s physique “brought tears to my eyes. I was like … what in
the world? What a breath of fresh air.”

“I’m never gonna be the guy who comes out the
gate and suddenly I’m 350 pounds. I won’t
play that game. I want to display a beautiful
physique, a well-balanced physique. Balance
is so important.”
improve my ideal. But I’m never gonna be the guy who

comes out the gate and suddenly I’m 350 pounds. I won’t
play that game. I want to display a beautiful physique,
a well-balanced physique. Balance is so important.
Everybody has weak body parts, but the key is to put it all
together. So, if you got big legs, that’s fine but are they in
balance with your upper body? You have to analyze and
by trial and error, figure that stuff out. Right now, nobody
can say, Cedric’s freaky body part is … well, there ain’t one
because everything fits together. And that’s my ideal. I’ve
still got some weaknesses, like I need to work on bigger
calves and biceps and stuff. So, the thought of, ‘Oh, I gotta
be bigger’ is one I don’t have. I put my determination into
being better by bringing up my weak body parts, and etch
in more detail.”
GROW IT AND SHOW IT

And then there’s the seal-the-deal component of the
jigsaw: how you exhibit your gym work on the stage.
Cedric’s posing is again old school, wherein he hits and
holds classic shots synchronized to powerful music, not to
a series of hip-hop screeching tracks with the competitor
jigging around the stage like a demented puppet on crack.
With Cedric, it’s like watching a balletic photo shoot, and
somewhere in the background I can hear the unmistakable
nasal tones of photo director extraordinaire Joe Weider
calling out, “Tense those abs, Cedric” and “Turn the
left fist toward you!” Call me an old romantic. (And thus
comes back the unified refrain, “You’re an old romantic,
McGough!”) Cedric’s artistic style stands out against most
of his peers, who insist on stomping ponderously around
the stage while cupping their ear in a tableau that mimics
Frankenstein’s monster loose in a retirement home.
As Cedric sees it, “The final part of it all is presenting
onstage what you’ve built. There are different schools of
thought on my posing. Some people say, Oh, I just love how
Cedric poses and others say, Nah, it’s boring … he needs
to be more intense. I love the way I pose— it makes me
feel good inside and hopefully, I’m able to connect with
people emotionally. But the truth is some people just don’t
like it, and that’s fine. But that’s what diversity is all about,
because there will be someone else that person likes. It’s
been a long journey for me to accept the fact that I can’t

please everybody. All I can do, all I can
control, is being the best I can possibly
be. So, reaching that place has given
me a sense of calm, of self-value and
satisfaction with where I am right now
in my career.”
As we stood there, 41 hours before
the prejudging of the 2017 Arnold
Classic was to commence, I asked
him what we should expect from his
physique when the serious flexing
began. “Whatever happens, it’s gonna
be a case of the chips falling where
they do. At this stage, I can say that at
290 pounds, I’m 25 pounds bigger than
last year but conditioning and detail is
about the same. Sometimes, I get to the
brink of a contest and I’m so focused
on conditioning that I come in a little
flat. I’m hoping that the extra size will
make me look more dense and rounder.
When you have that size and you are
full and have that density, your body
has a harder look to it, whereas if you’re
depleted you look a little soft. We’re just
gonna cruise in and finish this thing off.
I’m not too focused on how I stack up
against any of the other guys; instead,
I’m concentrating on being the best
Cedric can be and making sure Peter’s
happy with what he sees.”
Well, on March 4, 2017, Cedric did
present the best Cedric we have seen
and yes, Peter was happy; although I’m
sure that was not our subject’s main on the living room floor watching ‘Conan the
drive. In beating highly touted Dallas Barbarian.’ And he looked at his mamma and
McCarver into second place, Cedric said, I want to be a muscleman when I grow up.
carved out his biggest-ever win and And that little kid’s name is Cedric.”
biggest-ever paycheck. He continued, “I’d like to ask you a few
questions. How does it feel being here for
THE WORLD’S MOST another Arnold Classic, and how was your
POPULAR BODYBUILDER training leading up to the show?” This was
In being awarded first place at the a parody of the question Arnold asks every
2017 Arnold Classic by the contest’s Arnold Classic winner. “And I also want to know
namesake, Cedric took the microphone how you’re dealing with Donald Trump.”
from his host and motioned to the other Arnold replied, “Thank you very much for
five guys, Dallas McCarver (second), interviewing me. First of all, I don’t know why
Maxx Charles (third), Lionel Beyeke you had to say you were a little kid when you
(fourth), Juan Morel (fifth) and Fouad watched ‘Conan the Barbarian.’ Why couldn’t
Abiad (sixth), who had made the you just say 10 years ago?”
posedown to join him center stage. He Cedric grabbed the mike and barked, “That
said, “I want to bring these guys up movie came out 50 years ago.”
here with me ‘cos I don’t want this to be Undaunted, Arnold proceeded, “I worked out
about me. I want it to be about all of us. two hours a day so that my body fat went from
I’m friends with them all and we all do 24 percent to 18— you happy now?”
our best, so please give them a round of Cedric demanded, “Well, if that’s the case, let
applause. I like mixing with my friends me see that twisting double biceps shot.”
as opposed to people who have their Immediately, Arnold hit the shot perfectly.
game face on, and think they have to The audience erupted, the winner beamed
come up here with a killer instinct while and applauded, and that was the moment
wearing bikini pants.” when Cedric’s physique, charisma and
Turning to Arnold, Cedric said, general sense of fun captivated the hearts
“Sorry to take up all your time, Arnold of the live audience and the global webcast
… I know you’re clever with the words. viewership and caused me to post live online,
I wanna give a shout-out to this little “Cedric McMillan just became the most
kid— 8 years old. He’s at home lying popular bodybuilder in the world.” ■

How Brandon Added 25 Pounds
of Muscle in 3 Months
and Won 2 Shows
X RA
THE GREATEST TRANSFORMATION
OF A PRO— EVER
It’s a rare thing for a seasoned pro bodybuilder to
gain any appreciable amount of new muscle mass in
a short time frame. The best example fans often refer
back to is the transformation of Dorian Yates between
his first Mr. Olympia win in 1992 at 242 pounds, and
the 257 pounds that sealed his second title in 1993. But
Yates himself has stated for the record that he didn’t
actually gain 15 pounds of new muscle tissue. He had
in fact overdieted for the Helsinki show in ’92, and lost
approximately 10 pounds of muscle in the final weeks
of prep. So the net gain in one year’s time was more like
five pounds.
Contrast Dorian’s story to what was recently
accomplished by Tennessee’s Brandon “The Prodigy”
Curry. Curry competed in several IFBB events in 2016 at
220 pounds. In December, he traveled to Kuwait to train
at Oxygen Gym, where he would make the best gains
of his life. On March 11, Brandon stepped onstage at the
New Zealand Pro at 246 pounds, and in better condition
than he’d displayed since winning the 2008 NPC USA
Championships nearly nine years prior. This was 25
pounds of new muscle mass, on a 34-year-old man who
had already been training for over 15 years, an achievement that’s unheard of.
To say that Brandon shocked the entire bodybuilding industry with the bigger, more ripped package
he unveiled in New Zealand would be an understatement. With his incredible shape and structure also
providing ample ammunition, he was easily able to defeat pre-contest favorite Dallas McCarver, himself By Ron Harris
coming off a runner-up finish at the Arnold Classic in Ohio the week before. Curry went on to the Arnold
Classic Australia a week after New Zealand, and earned yet another win. Suddenly, all the talk was about Photography
Brandon and the astounding improvements he had managed to make in a brief three months. by Gary Phillips

more mass and better condition, and he knew
exactly how we could make it happen. So, I
said, OK … I’m in. Let’s do this.”
THE OXYGEN GYM EXPERIENCE

Many bodybuilders now fantasize about
being invited to train at Oxygen Gym, where all
expenses are covered for you, and your only
concerns are training, eating and sleeping.
But the reality is, you would need to drop
everything and leave your life behind for
however long you planned on being in Kuwait.
In Brandon’s case, this would mean leaving
his wife Brandy and their four children behind
in Tennessee. Luckily for him, Brandy offered
her full support in this venture. “She knew this
could take me to the next level as a pro, and
that opportunities like this don’t come along
very often,” he explains. It also helped that
their oldest daughter, Zoe, had recently moved
to Dallas to pursue her own athletic career as a
soccer player. So off Curry went, traveling over
7,000 miles from home, to see just what could
be done when he was finally able to focus 100
percent on bodybuilding and for the first time,
not limited by any types of lack of resources.
What was training at Oxygen Gym like? “It
THE ROAD TO KUWAIT

Oxygen Gym has taken on an almost mythical status
to bodybuilders and bodybuilding fans as a muscle
factory that churns out champions. The first star to put
Oxygen Gym on the map was Mamdouh “Big Ramy”
Elssbiay, a onetime gym employee who added 100
pounds of muscle in a year, turned pro at the Amateur
Mr. Olympia, and proceeded to win his pro debut in New
York at a staggering 285 pounds. More recently, Roelly
Winklaar and Nathan De asha have made drastic size
improvements while training there for months at a time.
And in the 212 division, Kuwait’s own Ahmad Ashkanani
went from an amateur to winning his pro debut, taking
second at the Olympia and winning the Arnold Classic—
all in less than one year!
Brandon was well aware of the “magic” taking place
over in Kuwait. So how did he end up there? It all started
after the judging of the 2016 Mr. Olympia, which would be
the third Mr. O in a row in which he failed to make the top
15— in other words, earning the dreaded “did not place” in
the score sheets.
“I knew that nutritionist Abdullah Al-Otaibi had
worked with Victor earlier in the season in Kuwait for
his Baltimore Pro win,” Brandon begins. “I approached
him and asked about possibly going out there myself.”
It turned out that Abdullah was a Curry fan who had
been following his career for years, and saw a great
deal of potential due to his aesthetics and clean
lines. Abdullah even went so far as to make a bold
prediction/promise. “He told me if I came out to Kuwait
and worked with him, I would place top six in next
year’s Mr. Olympia,” Curry relates.
Brandon would be out to Kuwait just weeks later
to compete in the Kuwait Pro, in which he would
unfortunately finish second to last, but vowed to speak
with Al-Otaibi further there. “Abdullah already had a plan
for me sketched out in his head,” Brandon tells us. “He
said that all I needed to do much better in contests was

To say that Brandon shocked the entire
bodybuilding industry with the bigger,
more ripped package he unveiled in New
Zealand would be an understatement.
was pretty awesome,” Brandon admits. “They

put you up, and there is a meal-prep service
that delivers all your meals to you on time like
clockwork. Abdullah was able to see me every
morning and afternoon, so he could make
adjustments to my diet right away. And getting
plenty of rest was never an issue.” But what a
lot of you want to hear about is what it’s like to
train at what is fast becoming the most famous
gym in the world.
25 POUNDS, MOSTLY IN THE

BACK AND LEGS
“There is a sense of community at Oxygen
Gym that probably hasn’t been seen in
bodybuilding since the old days of Venice
Beach, 30 or 40 years ago,” Brandon says.
“Everyone trains together and pushes each

other, whether they are amateurs or guys in the Mr.
Olympia.” Brandon trained under the watchful eye of
Ahmad “The General” Askar, often with Nathan De asha
and Ahmad Ashkanani going set for set and rep for rep,
alongside him. Although he was training with the goal of
more mass, it was his back and legs that were the main
focus. Don’t ask for a specific workout he used that you
can follow, though, because there was never such a thing.
“Ahmad always mixed things up, so I never knew
what was coming,” says Brandon. “One thing I will say
is that there is such a tremendous variety of equipment
at Oxygen Gym in Jabriya, that we were always able to
hit my back from a slightly different angle every time. My
lower lats in particular were something we made sure to
get quality contractions in.”
Curry would train both mornings and evenings most
days, on a four-day split. But even then, Askar would
often surprise him with extra work for his glutes, calves,
quads or back after completing a body part in the
morning session. “I trained every day except Friday each
week, because Friday in Muslim countries is like Sunday
over in America.”
As the weeks went by, Curry was getting thicker and
CONTEST HISTORY fuller while showing new cuts and striations he’d never
seen before. Pictures were posted, but doubters refused
2004 Musclemania Superbody Junior Winner
to believe what they were seeing. “I heard people making
2005 NPC Collegiate Nationals Light Heavyweight &
comments like those pictures are Photoshopped, or it’s
Overall Champion
just really good lighting in that locker room over there,” he
2005 NPC East Coast Tournament of Champions Light Heavyweight, Second
laughs. The target all along had been the New Zealand
2006 NPC Junior Nationals Light Heavyweight, Second
Pro, though Curry almost competed in Columbus. “I
2007 NPC Nationals Heavyweight, Second
probably could have been ready for it, but this was our
2007 NPC USA Championships Heavyweight, Second
first prep together and we decided to just stick to the
2008 NPC USA Championships Heavyweight & Overall Champion
original plan,” he adds.
2010 IFBB Europa Super Show Eighth Place
2010 IFBB Tampa Pro Sixth Place
2011 IFBB New York Pro 10th Place
2011 IFBB Tampa Pro Eighth Place
2011 IFBB Toronto Pro Third Place
2011 IFBB Mr. Olympia Eighth Place
2012 IFBB Arnold Classic Seventh Place
2012 IFBB Europa Super Show Seventh Place
2012 IFBB European Pro Eighth Place
2012 IFBB Tampa Pro Sixth Place
2013 IFBB Arnold Classic Brasil Winner
2013 IFBB Arnold Classic Europe Eighth Place
2013 IFBB Mr. Olympia Did not place
2014 IFBB Arnold Classic Eighth Place
2015 IFBB Arnold Classic Seventh Place
2015 IFBB Arnold Classic Australia Fifth Place
2015 Arnold Classic Brasil Fifth Place
2015 IFBB Toronto Pro Winner
2015 IFBB Arnold Classic Europe Ninth Place
2015 IFBB Dayana Cadeau Pro Sixth Place
2015 IFBB Prague Pro 11th Place
2016 IFBB Arnold Classic Asia Third Place
2016 IFBB Arnold Classic Europe 13th Place
2016 IFBB Arnold Classic South Africa Seventh Place
2016 IFBB Chicago Pro Third Place
2016 IFBB Golden State Pro Eighth Place
2016 IFBB Kuwait Pro 11th Place
2016 IFBB Prague Pro 12th Place
2016 IFBB Vancouver Pro Second Place
2017 IFBB New Zealand Pro Winner
2017 IFBB Arnold Classic Australia Winner

Arnold Classic Australia promoter Tony Doherty
caught wind of Brandon’s intent to compete in New
“There’s some-
Zealand, and immediately invited him to head over thing about being
to Melbourne the following weekend. It would be totally immersed
Curry’s 12th Arnold Classic event. “I like the Arnold
Classic committee and the Lorimers a lot, the way in that environ-
they run their shows, and they knew me pretty well ment with such
by now,” he says.
As we all know, Curry went on to sweep both
a strong support
events in grand fashion, stunning the bodybuilding team there for
world with his newly bigger, better physique. you every day
But having been around the sport for quite some
time now, Curry fully expected the accolades that that can’t be
followed. “It’s all about how you looked at your duplicated any-
last show,” he says. “After the Olympia and Kuwait
show, I heard the usual stuff that I was wasting my
where else.”
potential and all that. I knew if I delivered a lot more
than people expected of me at these spring shows,
the fans would be talking me up again.”
BRANDON’S KUWAIT
TRAINING SPLIT*
Day 1: Chest and triceps
RETURN TO THE NEW MECCA Day 2: Back and biceps
It’s been a roller-coaster ride for Brandon since
Day 3: Shoulders
he turned pro in 2008 at the age of 25 and was
Day 4: Legs
dubbed “The Prodigy.” Nicknames like that are
Repeat
often nearly impossible to live up to, and being
*The schedule was usually
a man with clearly gifted genetics can also be a
followed straight through, with
double-edged sword. If you win, you don’t get much
only Fridays being taken off to
credit, because you were expected to anyway.
rest. Workouts were often split
If you don’t, you may be labeled lazy or worse.
into two per day.
Thankfully, Brandon is finally living up to the lofty
predictions made for him nearly a decade ago, and
he fully recognizes that it wouldn’t be possible if
he hadn’t joined the “Camel Crew,” and enjoyed the
considerable resources and support made possible
by the new mecca of bodybuilding built by Bader
Boodai, Oxygen Gym.
“I can train hard on my own, but not like the way I
train over there,” Brandon says. “There’s something
about being totally immersed in that environment
with such a strong support team there for you every
day that can’t be duplicated anywhere else.” That’s
why Brandon is spending a couple of months at
home with his family before returning to Kuwait in
May, where he will remain until the Mr. Olympia
contest in September. Abdullah is now more certain
than ever that he can help Brandon land in the
coveted top six at that prestigious event.
I was also curious to learn if the plan is to add
even more size, and should have known the answer.
“He says he wants to put another six kilos on me,
which is around 12 or 13 pounds,” Brandon replied.
That would bring Brandon up to a stage weight of
260. For a guy who was a bout of food poisoning
away from being a 212 competitor last season, this
would be truly awe-inspiring to witness.
Brandon’s transformation and subsequent
success has been inspiring to watch, because he is
one of the few “coulda-beens” who made good on
his considerable potential, while countless others
either crashed and burned or slowly faded into
obscurity. Will “The Prodigy” at last be the force
to be reckoned with at the Mr. Olympia, that many
foresaw he would someday be nine years ago
when he burst on the scene? Time will tell, but with
Team Oxygen Gym in his corner, don’t you dare
count him out.

MD SPECIAL FEATURE
SHOULDERS
On The

DENNIS WOLF
ARE FREE WEIGHTS SAFER
THAN MACHINES?
“For about a year or two, I was doing almost all my
shoulder pressing with a Smith machine. I didn’t have
to balance it, so I could just load up a lot of weight
and push! I could get reps with four 45s on each side.
But here’s the problem. With a barbell, your body will
adjust to its natural position that’s best and safest
for your structure. With a machine, you are always
in the same position and maybe it’s not right for you.
Another problem with machines, at least for me, is
I don’t warm up as much because I don’t feel like I
need to, so I get to the very heavy weights fast. Long
story short, I started to get shoulder pain for the first
time in my life. I went back to using only free weights
for my pressing, and soon the pain went away. So, for
anyone who thinks machines are always safer than
free weights, I found out that’s not true at all.”
DON’T DO LATERALS FIRST

“I don’t like to do lateral raises first in a workout,
for two reasons. Number one, pressing with a barbell
or dumbbells takes balance, and you need to be
pretty fresh for that. I find if I don’t press first, the
movement itself is awkward even though I still have
a lot of strength left. The second reason is that I
want to be able to use the most weight on presses,
in good form of course. Presses are what really build
the most mass. The only time I think this idea of
pre-exhausting makes sense is if you have some
shoulder pain that makes heavy pressing impossible,
or else just for a change once in a while.”
HOW HEAVY SHOULD SHOULDER

TRAINING BE?
There are conflicting opinions surrounding how
“heavy” shoulder training can be. Keeping in mind
that “heavy” is always a relative term, I posed the
question to the man known for his astoundingly huge
shoulders.
“The weight you use should always depend
on a couple of things,” Dennis begins. “First, you
Training Tips need to ask yourself if you are feeling the right area
working, and if you are getting a pump in that area.
If you aren’t, you need to look at your form and you
probably need to go lighter until you get the right
feeling and pump.”
& Routines From But Dennis isn’t suggesting anybody looking

to build melon delts pussyfoot around with baby
weights, either. “The best rep range for making the
PER BERNAL, GREGORY JAMES; MICHAEL NEVEUX
shoulders grow is 10-12,” he explains. “If you are able
6 Deltoid Kings
BY RON HARRIS
to do more than 12, use a little more weight. It’s a
little bit of work to find that good balance for the right
weight, but this is how you get the best results.”
DENNIS WOLF’S SHOULDER ROUTINE

There is only one muscle group you can’t hide, not that you’d want to— the Seated Dumbbell Press 4 x 10-12
shoulders! Nothing imbues a man with an aura of rugged power more than Dumbbell Lateral Raises 5 x 10-15
Dumbbell Rear Lateral Raises 4 x 10-12
a set of wide, round deltoids. We gathered up the best shoulder-training
Cable Rear Laterals* 4 x 10-12
advice from six men who all built some of the very best delts of modern Barbell or Dumbbell Front Raises 3 x 10-12
times, so you too can get yours growing today.

EVAN CENTOPANI
BEHIND-THE-NECK PRESSES:
THE BEST!
“As a kid, I always did my barbell
presses behind the head, because a book
I had that showed the various exercises
showed that version, not to the front.
People say it’s an unnatural movement,
but it always felt natural to me. When
I tried pressing to the front, that felt
unnatural. Your head is in the way! I
think it’s a superior way to do them if you
can, because I feel it more in the whole
shoulder. A good compromise is dumbbell
presses. You can lower the weights down
right next to your ears, so the movement
really is straight up and down over the
shoulder joints. The only problem with
dumbbells is that once they get pretty
heavy, getting them up into position
to start the set is tough. But overall, I
would rate behind-neck presses the best,
dumbbell presses a close second and
military presses third. Those seem to hit
more front delts than anything else.”
DO LATERALS FIRST
“I find that when I do laterals first, I feel
the presses working the muscle fibers a lot
more effectively than if I press first. Many
times I do my presses last on shoulder
day. It’s not so different from squatting
last on leg day, which I’ve been doing for a
while now. The weights can’t be as heavy,
but in this case that’s not a bad thing;
quite the opposite. Less weight is safer
on your joints, and at that point where the
muscle is fatigued already, it’s working the
muscle as hard if not harder than a heavier
weight would have.”
BEWARE OF OVERTRAINING THE

DELTS
“Shoulders can actually take a pretty
good beating. That being said, you always
do need to be concerned about where
your shoulder workouts fall in relation to
your chest and back workouts. You don’t
need to do as much for shoulders as some
people do, either. If you’re keeping it all
business in the gym and not screwing
around, there is no reason it should take
you more than 45 minutes to finish delts. I
often get them done in 30.”
EVAN’S SHOULDER ROUTINE

Lateral Raise Machine 4 x 8-20
PER BERNAL; GREGORY JAMES
Dumbbell Lateral Raises 3 x 8-10

Seated Dumbbell Press 3 x 8-12
Bent Dumbbell Laterals 3 x 12
Reverse Pec Dec 3 x 12

than the wrists, is exactly the way he
needs to do the movement. It might look
like a hybrid between a lateral raise and
an upright row, but it’s clearly been getting
the job done for Cutler’s crazy side delts.
DON’T NEGLECT REAR DELTS

Rarely do you ever hear a bodybuilder
express a desire to build huge rear
delts, but Jay professes that extreme
development in the posterior heads is a
little-known secret to stupefying width.
“Whenever you’re seen from the side
in the quarter-turns or the side chest or
triceps poses, that extra development in
the rear delts adds a whole other level of
impressiveness to the shoulders that most
bodybuilders are too blind to realize,” he
says. The four-time Mr. O often does two DO FRONT RAISES
dedicated exercises for this underrated The prevailing school of thought
muscle group, selecting from the rear delt regarding the anterior delts, and one
machine, dumbbell rear laterals facedown which I happen to subscribe to, is that
on an incline bench, or the two-arm cable they get more than enough work doing
version that looks like the reverse motion any type of press for the chest or the
of a cable crossover. shoulders, and as such don’t require
any specific training. Cutler happens to
profoundly disagree. “If you’re trying
to build the best physique possible,
you can’t neglect body parts,” he
pronounces. “Of course the front delts
get hit on presses, but to maximize the
quality, detail and separation in them,
“The best rep range for making the you have to train them.” Jay prefers
shoulders grow is 10-12. If you are barbell front raises, and makes sure
his anterior delts are in fact taking
able to do more than 12, use a little the brunt of the stress. “Don’t let your
more weight. It’s a little bit of work traps get involved, as they will on any
lateral movement if you’re not careful,”
to find that good balance for the he advises. “Try to think of your hands
right weight, but this is how you get as hooks and your arms as a way to
transfer the resistance on to the front
the best results.” –Dennis Wolf delts.”
JAY CUTLER
LATERALS CAN COME FIRST
Many times, Jay does his lateral raises first, to get
a good pump going in the medial heads of his delts as
well as for a pre-exhaust effect. “I really believe that a
pumped muscle responds better to heavy weights, and
that you’ll feel the compound movement that much better
if you do an isolation movement first,” he points out.
Jay’s style of performing lateral raises might raise
an eyebrow among the form Nazis out there (who, I feel
the need to mention, often have very little muscle mass
to show for their perfect form in the gym), but it’s what JAY’S SHOULDER ROUTINE
works best for his particular structure. “You never know Seated Dumbbell or Machine Press 4 x 6-10
what someone is feeling when they do an exercise a Dumbbell Lateral Raises 4 x 10
certain way, which is why it’s ignorant to judge another Front Barbell or Dumbbell Raises 4 x 10
person’s form— especially if it’s obviously working well Bent Dumbbell Rear Laterals 4 x 10
for them.” High Pulley Rows or Cable Rear Laterals 4 x 10
One look at the bulging round caps of Jay’s shoulders Seated Machine Laterals (FST-7 “sevens”) 7 x 10
should be indication enough that the form he has Shrugs (dumbbell, barbell or machine) 5 x 12
adapted, which involves leading with the elbows rather

MOST COMMON TRAINING MISTAKE HE SEES
“Using too many machines and cables. I can see pressing on a machine or
using cables as maybe a finishing move or to hit the rear delts, but barbells and
dumbbells are what will build huge shoulders, for the most part. It’s tempting to
use a lot of machines if a gym has a bunch of them, but you need to be careful
you don’t start using all machines.”
TAKE CARE OF YOUR CUFFS

“When I was only 17 or 18, Brian Dobson tore his rotator cuff, and he was
never the same again— in size or strength. That taught me a lesson. I never
wanted that to happen to me, so I do my rotator cuff exercises and stretch every
day. People don’t like to take the time— they want to get right to the workout.
This is how I make my living, so I can’t get hurt. I’ve been hurt enough with the
tears I’ve had, and the last thing I need is a shoulder injury.”
DEXTER JACKSON
Dexter’s Top 4 Shoulder-Training Tips
1. TRAIN SMART, NOT JUST HARD.
“If you have any desire to stay in this sport a long time, you have to learn
to pay attention to your body and not ignore warning signs. Whenever you
feel a strange ache or pain that could be the beginning of an injury, don’t try
to ‘train through it’ and just hope for the best. Take a week or two off and don’t
train at all. Crazy? This is what I have always done, and I have never had a
training injury. Not one. I don’t think too many guys training hard for 25 years
can really say that.”
BRANCH WARREN
How He Turned a Weak Body Part
Into a Strong Point
“My shoulders were my worst body part, for sure. My legs
are genetically gifted, but I am very sure my delts are not at “I can see pressing on a
all. It just took years of hard work. For about six or seven years, machine or using cables
I trained them twice a week. I had to stop that after a couple
of months because they were starting to feel like mush. They
as maybe a finishing
weren’t recovering. move or to hit the rear
“My shoulders were weak both to look at, and in actuality.
I remember struggling to try and get just a couple of reps with
delts, but barbells and
95 pounds on the military press as a teenager. Pretty sad. I dumbbells are what will
had to get pretty creative to bring my shoulders up. For a long build huge shoulders,
time, I would pick one shoulder exercise every day and do five
or six sets of it. That was no matter what else I happened to be for the most part.”
training that day. I would throw in laterals at the end of chest –Branch Warren
day, and rear delts and front raises after back. I also did my
full shoulder workout once a week. Later, I did shoulders twice
a week with a heavy and a lighter day for three years, and that
also helped them grow. But I knew if I did that forever, they
would have just gotten overtrained.
“The exercises I did in the early years are the same ones I do
today: military presses, lateral raises, rear laterals and upright
rows. You don’t need to get too fancy with shoulders. My form BRANCH’S SHOULDER ROUTINE
has changed a lot on certain things. I was training with these Reverse Pec Deck 4 x 15
older guys who were all huge and strong, including Ronnie Seated Barbell Military Press 4 x 10
Coleman and Brian Dobson, and I was determined to use the Dumbbell Lateral Raises 4 x 10
PER BERNAL; MICHAEL NEVEUX
same weights that they did. On presses I was OK, but on my Dumbbell Front Raises 3 x 10
lateral raises it was all momentum. My form sucked and my lack Standing Machine Press 3 x 15
of side delts showed it. It got to the point where I finally realized superset with
how stupid I was being. I cut the weights in half, used much Barbell Upright Rows 3 x 10
stricter form with my arms pretty much locked straight the whole Seated Overhead Cable Press 3 x 12
time, and all of a sudden I could feel my shoulders doing the
work. They started responding soon after that.”

DEXTER’S SHOULDER ROUTINE
“If you haven’t been making any gains, don’t Dumbbell Lateral Raises, One or Two Arms 4 x 10
always think the solution is more training. Front Raises With EZ-Curl Bar 4 x 10
Machine Press 4 x 10
Most of the time, the solution is less training Dumbbell Upright Rows 4 x 10
and more rest.” –Dexter Jackson Dumbbell or Machine Rear Laterals 4 x 10
2. USE GOOD FORM AND NEVER WORRY ABOUT THE WEIGHT.

“I consider myself a bodybuilder, and a bodybuilder shouldn’t worry about the
weight he uses. A bodybuilder’s main concern should be the feeling in the muscle
and working it as hard as you can. That’s how you stimulate growth, with good form
and a strong mind-muscle connection. Too many guys have this powerlifter mentality
where they think that they need to use maximum weights all the time. Their form is
terrible and I am sure they are not even feeling the muscle work. I do lift heavy, but
not so heavy that I sacrifice the whole reason I am training, which is to create the
most perfect physique I am capable of.”
3. OVERTRAINING CAN
KEEP YOU SMALL.
“The first few years I was training, I was
sure that more was better. Work out more
days a week, do more exercises, more sets.
You know what? My gains were horrible.
Only after I started talking to more people
and reading up on recovery did I realize that
I might have been screwing myself. Once I
started cutting back on how much and how
often I trained, the muscle mass started to
come finally. If you haven’t been making
any gains, don’t always think the solution is
more training. Most of the time, the solution
is less training and more rest.”
4. USE MACHINES WHEN NEEDED.

“Most guys will find that after they
have been training hard and heavy for
many years, certain free-weight movements are too risky to continue doing. A lot of
guys get hurt as they get older, by insisting on doing all the same heavy free-weight
movements they have been doing since they were starting out. But the joints and
connective tissues do experience wear and tear. You can substitute a lot of those
movements with machine versions, and still get great workouts and results. But if
you are going to be stubborn and do exercises you have no business doing anymore,
you’re going to get hurt sooner or later.”

ROELLY WINKLAAR
SEATED DUMBBELL PRESS
Roelly’s longtime trainer, Sibil “Grandma”
Peeters— or “Oma,” as he called her (the Dutch
word for grandma)— showed him several ways to
make the dumbbell press a much more productive
exercise. Most bodybuilders do their overhead
pressing with their back up against a pad. That
allows them to use more weight, but it also means
that they are leaning back and doing something
more like an incline press. A true overhead press
should be done with your back perfectly straight,
so that the medial delts can work as hard as the
front delts. All the old-school bodybuilders from
the 1940s, until around the late ‘70s, used to do all
their dumbbell and barbell presses standing up.
For several years, Roelly did all his presses seated,
without back support.
Oma also taught Winklaar the importance of
“I like to hold the dumbbells off center, with my
a full range of motion for overhead presses. Most pinkies up against the inside edge of the plates, and
bodybuilders only lower their arms to “parallel,”
the point where their upper arms are level with the
angle my hands slightly downward so my thumbs are
floor. He goes down a couple of inches more, until lower. I feel more activation in the side head of the
the dumbbell actually touches his shoulder. delts when I use this grip.” –Roelly Winklaar
“Think about it,” he says. “The guys with the
best legs, like Branch, Kai and the great Tom Platz,
didn’t just squat to parallel. They buried the weight!
When you bench press, don’t you touch the bar to
your chest for a good stretch? So why would you
miss out on that full range of motion on presses?”
The reason isn’t because it’s dangerous. Most
guys won’t go that far down for the same reason
they insist on back support— so they can handle
heavier weights. One thing Oma always stressed
is that it’s not about the weight. It’s about how hard
you make the muscle work.
One last tip from Roelly: “I like to hold the
dumbbells off center, with my pinkies up against
the inside edge of the plates, and angle my hands
slightly downward so my thumbs are lower. I feel
more activation in the side head of the delts when I
use this grip.”
SHOULDER BOMBS
This is one shoulder blaster that helped earn
Oma her nickname of “The Trainer From Hell,”
and Winklaar still keeps it in his shoulder-training
repertoire. I will let him explain how this odd but
intense movement is done.
“Shoulder bombs start at about what would be
the middle of a lateral raise,” he begins. “Starting
with your arms straight out to your sides and
your palms facing up to the sky, you bring the
dumbbells up in a half-moon shape and rotate your
hands down. At the top position, the dumbbells are
almost touching, your pinkies are up in the air, and
ROELLY’S SHOULDER ROUTINE
your thumbs are aimed at the ground.”
PER BERNAL; MICHAEL NEVEUX
Hammer Strength Press Warm-up, 2 x 20, 3 x 10-12

Nobody needs much weight for shoulder bombs.
Seated Dumbbell Press Warm-ups, 1 x 20, 1 x 15, 4 x 12
Even Roelly, at over 280 pounds, only uses a pair of
Lateral Raises 3 x 12
30s. Average mortals like us would probably be all
Shoulder Bombs/Overhead Lateral Raises 3 x 12
set with 15s or 20s at most. And it’s safe to say that
Dumbbell Shrugs 4 x 10
you should do these at the end, if not at the very
Bent Lateral Raises 3 x 12
end, of the workout.

Canada’s
Zane
Watson is
the Newest
212 Threat
BY RON HARRIS
PHOTOGRAPHY
BY JASON BREEZE
A NEW ZANE RISES

When it comes to initial
assessments, I’ve been wrong
before. Many times, truth be told.
Such was the case with Zane
Watson, the 28-year-old 212 pro
from Hamilton, Ontario. The first
time I saw him in person was
outside the elevators on the second
floor of the Hilton Columbus
Downtown, where my friend Jose
Raymond and the rest of the 212
competitors were gathering before
being taken to the weigh-in. My
first impression, given that Zane
was fully clothed, was, “this guy is
way too tall for a 212, he’s going to
get crushed by the shorter, thicker
guys.” At their judging at the expo
on Saturday, I saw that he had
possibly the best legs in the class,
but his upper body, particularly his
arms and to a lesser extent, his
back, lagged behind.

Everything changed Saturday night at the finals of the Arnold
Classic 212. The only two men whose condition could compare to
Watson’s were winner Ahmad Ashkanani and runner-up David
Henry. His overall shape, balance and symmetry were breathtaking,
as was his classic posing style. Arnold only got up twice that night
to take a Snapchat with competitors. One was Arnold Classic winner
Cedric McMillan, and the other was Zane. In the end, Zane placed
fifth, ahead of veterans like defending champ Hide Yamagishi
and Charles Dixon. On paper, at a hair under 5’8” and 211 pounds,
that shouldn’t have happened. But bodybuilding is a visual sport
that isn’t judged on weights and measures. The overall physique
package is what matters, and Zane Watson has a sensational
combination of qualities that are making him one of the fastest
rising stars of the 212 division.
SECOND-GENERATION BODYBUILDER
Zane is the son of Mike and Michelle Watson, both accomplished
amateur bodybuilders. Mike won the Canadian Middleweight title
twice, and was runner-up on four other occasions. He also took
fifth place as a middle at the 1978 IFBB Mr. Universe. Tom Platz
won the class there, and beat out Mike Mentzer for the overall. Yet
oddly enough, young Zane (named after Zane Grey, famed Western
author best known for Riders of the Purple Sage, and not three-time
Mr. Olympia Frank Zane) wasn’t overly interested in becoming a
bodybuilder himself. It wasn’t until he was 18 that he finally began
weight training. “My dad was an entrepreneur who owned a chain
of fitness clubs, and he sold them off,” he tells us. With more time
on his hands, Mike started training and coaching his teenage son.

Arnold only got up
twice that night to
take a Snapchat with
competitors. One was
Arnold Classic winner
Cedric McMillan, and
the other was Zane.
Zane enjoyed working out more than he had AESTHETICS AND POSING – afternoon’s judging round.
anticipated, and especially liked the way his YES, THEY DO COUNT! “For the longest time, the night show
body responded. As I noted the moment I first saw Zane, he and the posing round really didn’t matter,”
Genetically, Zane acknowledges he’s a is probably the tallest 212 pro. If you think of he states. “Now they do, at the Arnold
larger version of his father. “My dad was every inch of height as equating to about 10 Classic shows, and I think that’s great. We
always known for his legs too,” he explains. pounds of mass, he gives up 30-40 pounds to are professionals, and we should present
“He competed between 170 and 180 pounds. the shorter guys like Dixon, Jose and Ahmad. ourselves as such.”
I have a larger frame, and I’ve been able “That’s not always a bad thing, though,” he
to build more mass.” At eight weeks out notes. “There’s only so much muscle you can DORIAN-INSPIRED TRAINING
from their regional or level 1 show, the pack on a smaller frame with shorter limbs Though Zane has trained with fellow
Hamilton Championships, they decided to before it’s no longer aesthetically pleasing.” Canadian Ben Pakulski many times, it’s
go for it. Zane won the whole thing, and Watson’s shape and flowing lines six-time Mr. Olympia Dorian Yates who has
proceeded to do the same at the Ontario certainly scored him points with the fans and had the biggest influence on his training
Championships soon after, before placing judges, as did his masterful posing routine. style. “My dad was a huge Dorian fan, and
third in the heavyweights later that season Zane works hard on his posing, practicing he loves that system of brief workouts with
at the Canadian Championships. “Until this every day. For his actual routine, he hired heavy weights and low reps for off-season
Arnold prep, it was just me and my dad as a choreographer and began working on it mass building. That’s how he trained me,
my coach,” he says. Considering the father/ three months before the Arnold. That extra and I still do that.”
son team managed to turn Zane pro and effort paid off. Set to the Disturbed cover of Zane follows a periodization system of
win a pro show as well, they did pretty well Simon & Garfunkel’s “The Sound of Silence,” his own design, which is based on his yearly
together before he enlisted the services of it not only brought the house down, but schedule. “I will pick a contest I want to
Chris Aceto for this show. moved Zane up a full two places from the compete in, then work backward from that,”

Zane Watson has a sensational
combination of qualities that
are making him one of the
fastest rising stars of the 212
division.
he relates. “I will train in the heavier Dorian style

in the early stages, then gradually transition
toward more volume with moderate weight and
focus more on the contraction as I get closer to the
show. This reduces my risk of injury substantially.”
“WATSON! WATSON! WATSON!”

At both the judging and finals, I couldn’t help
but notice that deafening cheer from a sizeable
contingent of Zane’s supporters behind me. I
wondered, did this guy bring a busload of people
from Canada or something? As a matter of fact,
he did. “It was about 50 people, mostly my family,
and we chartered a bus from Ontario.” Considering
it’s about a seven-hour drive, I would say his
family is beyond loyal.
MEETING ARNOLD AT AGE 11

Zane had met Arnold at this show once before,
when he attended it with his dad at age 11. They
were running late for the night show when the
elevator opened and who was there, but Arnold
and eight bodyguards/staff. “Arnold told two of his
guys to get off so we could get on,” Zane recalls.
“My dad chatted with him about past shows, while
I just stood there staring like a mannequin.”

SHUTTING IT DOWN FOR 2017
AFTER ONE SHOW
Even though he had a breakthrough showing at the Arnold
Classic 212, Zane is ignoring the advice to ride that wave of
momentum and keep pushing on toward this year’s Olympia. “It’s
just like last year,” he begins. “I was a little bit off, trying to defend
my Toronto Pro 212 title, and I got second. I didn’t see the point in
doing more shows. Now, I am very happy with fifth place at the
Arnold— but realistically, I know if I do more shows and qualify for
the Olympia, my body will be exhausted and I won’t have made
any improvements. I’m not going to the Olympia to place eighth.
I would have to be at 140 percent of my best, and the top guys
would all have to be at 80 percent of theirs, for me to win— and
they won’t be!”

CONTEST HISTORY
2011 CBBF Stratford Championships Heavyweight and Overall
2011 CBBF Ontario Championships Heavyweight and Overall
2011 CBBF Canadian Championships Third, Heavyweight
2012 CBBF Canadian Championships Heavyweight Winner
2013 CBBF Canadian Championships Heavyweight Winner
2014 IFBB Toronto Pro 13th, 212 division
2015 IFBB Toronto Pro 212 Champion
2015 IFBB Olympia 212 Did not place
2015 IFBB Phoenix Pro Sixth, 212 division
2016 IFBB Toronto Pro Second, 212 division
2017 IFBB Arnold Classic Fifth, 212 division
“For the longest time, the night show

and the posing round really didn’t
matter. Now they do, at the Arnold
Classic shows, and I think that’s great.
We are professionals, and we should
present ourselves as such.”
Zane knows that at 28, taking

a year off won’t hurt him, and the
improvements he will make by resting
his body and getting back into a solid
off-season gaining phase will only
put him in a much better position for
the 2018 season. As for speculation
that he might soon outgrow the 212
division, Zane agrees that day will
probably come, but not yet. “I don’t
have to cut water or do anything crazy
to make the 212 cutoff, so realistically,
I can still gain another seven or eight
pounds of quality muscle before I
start looking at the open class.” Will
he ever be a 300-pound freak? No,
and he won’t need to be. In the near
future, a Zane Watson with a thicker
upper body could be a true force to be
reckoned with in the open class. In the
meantime, look for this exciting young
man to continue moving up the 212
ranks with style and class.
Instagram: #zanewatson_ifbb
Facebook: Zane Watson
PRE-CONTEST
TRAINING SPLIT
Monday: Back
Tuesday: Chest and biceps
Wednesday: Legs
Thursday: Cardio and core
Friday: Shoulders and back
Saturday: Arms
Sunday: OFF

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TESTOSTERONE By Daniel Gwartney, M.D.
TESTOSTERONE nature.8-10 Sadly, the knee-jerk mentality is

likely to result in a misguided, broad-stroke
restriction against TRT. Sadder yet, the
polarity will cause findings of value that may
protect against harm to be obscured— the
Is It Bad for erythropoietin for anemia), reducing their

role in clinical medicine; a resurgence in
clinical use emerged as interest in “anti-
traditional charge given to physicians.
STATISTICAL MANIPULATION AND
Your Heart?
Those old enough may recall 1970s-80s
aging” began to build.
MISGUIDED RESTRICTIONS
TORTURED DATA
There is commonality among the studies
that lessens the generality of the declaration
against the safety of TRT that deserves
package inserts and underdosed/short- AGAINST TRT brief mention before focusing on a more
duration studies stating anabolic-androgenic Unfortunately, rather than educating recent study. Three of the four studies were
steroids (AAS) do not enhance athletic policymakers on the metabolic and observational studies, meaning that they
performance. During the same period, Olympic anabolic benefits of testosterone/AAS, look back at what happened to people and
records were falling regularly and drug testing most companies and clinicians in this field try to draw associations, as opposed to
was receiving fervent support to detect have settled for the “low-hanging fruit” of planned and monitored controlled study
doped athletes. Stigmatizing the rewards of sexual function and mood. Regardless, there conditions. Observational studies have a
(illicit) AAS and their portrayal as addictive is a plethora of data and studies on the
NEW STUDY
recreational drugs was necessary to justify the safety and use of testosterone and select
highly contested designation of this class of other AAS in adult males. As the proven
drugs as Controlled Substances. forms of replacement are off-patent, more
Ephedrine/caffeine weight-loss products
were similarly attacked prior to withdrawing
profitable forms of delivery (e.g., topical
gels) or SARM [selective androgen receptor TESTOSTERONE
them from the market. Reports of stroke and
fatal cardiovascular events resulted in cost-
prohibitive increases in liability insurance,
modulator] drugs are being promoted
(without evidence) as safer. A recent study
reporting adverse cardiovascular effects
AND YOUR HEART By Team MD
and eventual restriction from sale. The true associated with testosterone use found Recent studies have generated mixed
cause for concern was likely use of ephedrine no difference among the various forms of signals as to whether supplementing with
and pseudoephedrine as precursors in replacement (injectables, gels or patches); testosterone increases cardiovascular
methamphetamine production, not consumer each form has its own distinct advantages risk. There is enough contradictory and
safety. An excellent review of the safety, not and disadvantages.2 potentially alarming science floating
the risk, of ephedrine/caffeine as a prescribed A small number of recent studies have around to give many people heart
weight-loss treatment was published in 2008.1 received prominent coverage in the media, palpitations— without taking testosterone.
Testosterone and AAS have been and are being presented as evidence to A new study by Budoff et al.1 may offer
prescribed for 70-plus years for the treatment restrict access or indications for testosterone insight into the ongoing debate, presenting
of many symptoms related to aging in males. replacement treatment (TRT).2-5 The U.S. findings that could raise eyebrows but are
Originally, the use was haphazard and Food and Drug Administration (FDA) of questionable clinical significance.
relied upon the hepatotoxic oral forms, as published an alert a few years ago to declare Researchers investigated whether
well as short-acting injectable esters. Later, that they were evaluating the potential risk, testosterone treatment of older men
sustained-release esters became available, and personal injury attorneys filed lawsuits with symptomatic hypogonadism (low
providing safer and more reliable means seeking damages against the manufacturer testosterone) slows the progression
of maintaining predictable concentrations of AndroGel.6,7 The studies report findings of noncalcified coronary artery plaque
of testosterone/AAS. Anabolic-androgenic that conflict with prior studies and reviews volume. The study authors concluded
steroids were replaced by other drugs/ present in the literature, and somehow that treatment with testosterone gel for
biologics with more specific actions (e.g., receive greater import due to their contrarian one year compared with a placebo was
associated with a significantly greater
increase in coronary artery noncalcified
plaque volume, as measured by coronary
THERE IS ENOUGH computed tomographic angiography
CONTRADICTORY AND (CCTA). In a controlled clinical trial, one
year of testosterone treatment of men 65 or
POTENTIALLY ALARMING older with a low serum testosterone level
SCIENCE FLOATING was associated with a significant increase
AROUND TO GIVE in noncalcified coronary artery plaque
volume of 41 mm3 more than men who were
MANY PEOPLE HEART
GETTY IMAGES
given a placebo.
PALPITATIONS— WITHOUT The latest study looking at the
TAKING TESTOSTERONE. relationship between testosterone

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TESTOSTERONE
supplementation and cardiovascular risk was value, but it is not to draw conclusions deaths, etc. during this period?12-14
a double-blinded, placebo-controlled trial at or make declarations. It has been said, There are several issues with the
nine academic medical centers in the United “observational studies are designed to Finkle, et al. study, many discussed by Dr.
States. The participants were 170 men out find the right questions to ask, not answer Jennifer Landa in an article published in the
of a group of 788 men aged 65 or older, with them.” There are many factors that can Huffington Post that is well worth reading.15
an average of two serum testosterone levels result in misleading conclusions. These The data was obtained from an insurance
lower than 275 ng/dl and symptoms suggestive are nicely described in a 2004 article claims center, which did not provide an
of hypogonadism, who were enrolled in the titled “Interpretation of observational assessment of clinical or laboratory
Testosterone Trials (TTrials) between June 24, studies” published in the journal Heart.11 data. There is no baseline data on serum
2010 and June 9, 2014. The TTrials is a group The following quotes from that article testosterone levels or other relevant
of seven placebo-controlled, coordinated will describe the challenges in ascribing labs, duration of symptoms, severity
trials designed to determine the efficacy of significant weight to the findings of these of associated conditions (e.g., diabetic
testosterone treatment in men aged 65 and studies. control, blood pressure), monitoring of
older with low testosterone concentrations for “Observational studies give an idea patient response to therapy, use of PDE5
no apparent reason other than age. about the incidence, prevalence and inhibitor drugs as a control group, lack
In the study by Budoff et al., 82 men were prognosis of the disease that is studied, of documentation of social relationships,
assigned to placebo, and 88 to testosterone. and this information is necessary for proper etc. It is especially important to follow
Testosterone gel, with the dose adjusted to planning of the RCT.” estradiol response to TRT, as there is
maintain the testosterone level in the normal “The negative side is their lower limited evidence to support an association
range for young men, or placebo gel, was validity, and readers must carefully assess of estradiol with CVD.16
administered for 12 months. The primary all the four possible explanations of an
outcome was noncalcified coronary artery association: bias, confounding, chance and SERIOUS DESIGN FLAW
plaque volume, as determined by CCTA. cause.” There are many factors that need to
Secondary outcomes included total coronary “Any association will eventually have a be considered as to whether a person
artery plaque volume and coronary artery statistically significant point estimate if the is a candidate for TRT. Then, the patient
calcium score— a range of 0 to >400 Agatston investigator keeps adding to the sample receiving TRT needs to be monitored
units, with higher values indicating more severe size.” for changes in testosterone, estrogen,
atherosclerosis. The three observational studies hematocrit (red blood cells), mood/
Of 170 men who were enrolled, 138 (73 suggesting an association between TRT behavior, edema and a variety of other
receiving testosterone treatment, and 65 and cardiovascular disease (CVD) base effects. This was not documented in this
receiving placebo) completed the study and their conclusions on statistical findings. group. PDE5 inhibitors are drugs such
were available for the primary analysis. Among The amount of statistical manipulation as Viagra that used to treat erectile
the 138 men, the mean (standard deviation) that occurred is considerable, and often dysfunction. They dilate blood vessels
age was 71.2 (5.7), and 81 percent were white. At the findings still did not reach statistical and are being studied for use in forms of
baseline, 70 men (50.7%) had a coronary artery significance. The last quote should be hypertension and cardiovascular disease,
calcification score higher than 300 Agatston considered, as statistical significance which would potentially reduce the risk
units, reflecting severe atherosclerosis. For remained elusive despite swelling group of “heart attacks.”17 Further, Finkle, et al.
the primary outcome, testosterone treatment sizes. Further, there is a common saying, noted that they chose PDE5 inhibitors
compared with placebo was associated with “Torture any data set with statistics long as some of the indications overlap with
a significantly greater increase in noncalcified enough and it will admit to anything.” testosterone deficiency (e.g., erectile
plaque volume from baseline to 12 months. dysfunction), and they do not possess
Testosterone treatment was also associated LIMITED EVIDENCE, NO androgenic effects, or are metabolized to
with increased total plaque volume, but not SIGNIFICANT RISK sex steroids (DHT, estradiol). However, the
with changes in coronary artery calcium score. The word choice in the conclusion of authors failed to account for the known and
No major adverse cardiovascular events a recent observational study (Finkle, et documented property of PDE5 inhibitors—
occurred in either group. al.) is not inconsequential: “ ... the risk increasing endogenous steroidogenesis.18
The study authors noted that previous of MI [myocardial infarction] following In other words, PDE5 inhibitors increase
studies of the effects of testosterone on initiation of TT [testosterone therapy] testosterone production in men, with
clinical cardiovascular outcomes have been is substantially increased.” Note, they resulting increases in circulating
conflicting. More specifically, they pointed out, do not say significantly. One must testosterone. Both groups may have
meta-analyses of clinical trials have shown no also differentiate between statistical experienced an increase in testosterone
association between testosterone treatment significance (or “substantiality”) and clinical during the study period, a serious
and cardiovascular adverse events, but significance. Even with the statistical design flaw. Again, the failure to obtain
none of the trials in the meta-analyses were gyrations involved in the Finkle, et al. study, testosterone concentrations during the
designed to assess the events prospectively. the stated increase risk may result in one period of the study obscures the relevance
The researchers concluded that additional additional case of non-fatal heart attack of this effect in this group.
studies are needed to determine the clinical per 1,000 patient years. This means that Another issue with the Finkle, et al.
significance of their findings. if you followed a thousand people in the study is that one may reasonably assume
TRT group for a year, three or four would that men seeking PDE5 inhibitor drugs
Reference: experience a non-fatal heart attack without are sexually active, and possibly did not
1. Budoff MJ, Ellenberg SS, Lewis CE, et al. Testosterone
Treatment and Coronary Artery Plaque Volume in Older Men TRT; four or five might while on TRT. This have “testosterone deficiency.” This is
With Low Testosterone. JAMA 2017;Feb 21. [Epub, ahead of is a finding separated from other health important, as testosterone deficiency
print]. benefits or risks. Would there be fewer leads to increased risk of numerous factors
falls, bone fractures, cases of depression, associated with cardiovascular disease

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TESTOSTERONE
and systemic inflammation.9 The longer this with testosterone deficiency, and minimize risk
persists, the greater the cumulative damage. associated with patient demographics.
In addition, increased sexual activity is
associated with a lower risk of cardiac events.19 HEART ATTACK RISK: FIGHT
One wonders if the “testosterone-deficient” THE REAL ENEMY
men had fewer sexual contacts during the A final point needs to be made about the
period in question than the “control” group? relative risk of TRT compared to ordinary
exposures. Another revelation that received scant
POLAR DECLARATIONS SERVE NO media attention relates to the risk of FATAL heart
PURPOSE attacks to sugar consumption. The lifetime risk of
As stated earlier, there is some value to a fatal heart attack is increased by 30 percent by
the findings of these observational studies, consuming a single soda daily.21 Perhaps we need
as they raise an awareness of the potential to keep this finding in perspective as we learn
risk of a rapid (days to weeks) effect of TRT on more about human health.
heart attack or stroke in older men, or those
with pre-existing CVD. The polar declarations References:
serve no purpose. The greatest evidence of risk 1. Hallas J, Bjerrum L, et al. Use of a prescribed ephedrine/
caffeine combination and the risk of serious cardiovascular
follows the TOM [testosterone in older men] events: a registry-based case-crossover study. Am J Epidemiol
trial, in which men with mobility limitations 2008;168:966-73.
2. Vigen R, O’Donnell CI, et al. Association of testosterone
and testosterone deficiency were prescribed therapy with mortality, myocardial infarction, and stroke in
topical testosterone to improve physical men with low testosterone levels. JAMA 2013;310:1829-36.
strength and function. This trial was stopped 3. Finkle WD, Greenland S, et al. Increased risk of non-
fatal myocardial infarction following testosterone therapy
due to an increase in cardiovascular events prescription in men. PLoS One 2014;9:e85805.
in the TRT men, though many of the “events” 4. Xu L, Freeman G, et al. Testosterone therapy and
cardiovascular events among men: a systematic review and
were vague, self-reported or of very minor meta-analysis of placebo-controlled randomized trials. BMC
clinical significance. A later review of the data Med 2013 Apr 18;11:108(12pp).
5. Basaria S, Coviello AD, et al. Adverse events associated
demonstrated that the men who experienced with testosterone administration. N Engl J Med 2010;363:109-
the cardiovascular events had a significantly 22.
lower testosterone prior to treatment, 6. FDA.gov. Testosterone Products: Drug Safety
Communication— FDA Investigating Risk of Cardiovascular
responded with a significantly greater Events. http://www.fda.gov/safety/medwatch/
testosterone response, and greater estrogenic safetyinformation/safetyalertsforhumanmedicalproducts/
ucm384225.htm, accessed February 15, 2014.
response. The testosterone-to-estradiol ratio 7. Digital Journal. Low Testosterone Lawsuits Reviewed
was not reported, but appeared likely to have in Wake of FDA Alert, Wright & Schulte LLC. http://www.
digitaljournal.com/pr/1737464, accessed February 15, 2014.
been significant. Those who experienced a 8. Calof OM, Singh AB, et al. Adverse events associated
cardiac event did so in the first few weeks, and with testosterone replacement in middle-aged and older men:
the likelihood was much greater in the older a meta-analysis of randomized, placebo-controlled trials. J
Gerontol A Biol Sci Med Sci 2005;60:1451-7.
men (over 75) than those 65-74. Similar to the 9. Oskui PM, French WJ, et al. Testosterone and the
observational studies, the adverse effects cardiovascular system: a comprehensive review of the clinical
literature. J Am Heart Assoc. 2013 Nov 15;2(6):e000272(22pp).
arose shortly after TRT was initiated. 10. Fernández-Balsells MM, Murad MH, et al. Adverse
effects of testosterone therapy in adult men: a systematic
review and meta-analysis. J Clin Endocrinol Metab
EARLY TREATMENT, 2010;95:2560-75.
MORE RESEARCH NEEDED 11. Jepsen P, Johnsen SP, et al. Interpretation of
The press, media-hungry professionals, observational studies. Heart 2004;90:956-60.
12. Kurita N, Horie S, et al. Low testosterone levels,
pharmaceutical companies with vested depressive symptoms, and falls in older men: a cross-
interests, personal injury attorneys and the sectional study. J Am Med Dir Assoc 2014;15:30-5.
13. Muraleedharan V, Marsh H, et al. Testosterone
opinionated will engage their mouths before deficiency is associated with increased risk of mortality and
their minds, and voice a polar opinion of one testosterone replacement improves survival in men with type
2 diabetes. Eur J Endocrinol 2013;169:725-33.
sort or the other. Testosterone deficiency is a 14. Corona G, Rastrelli G, et al. Hypogonadism as a risk
real condition, and much like the findings of the factor for cardiovascular mortality in men: a meta-analytic
Women’s Health Initiative over 10 years ago, study. Eur J Endocrinol 2011;165:687-701.
15. Landa J. Testosterone therapy does not cause
it appears that treatment needs to be initiated heart attacks. Huffington Post. February 4, 2014. http://
early— not after the damage is done. It is www.huffingtonpost.com/jen-landa-md/testosterone-
therapy_b_4709168.html, accessed February 15, 2014.
likely that TRT needs to be titrated more slowly 16. Yeap BB. Sex steroids and cardiovascular disease.
in the elderly, and those with compromised Asian J Androl 2013 Dec 9. [E-pub, ahead of print]
17. Chrysant SG. Effectiveness and safety of
cardiovascular systems. Sadly, it has already phosphodiesterase 5 inhibitors in patients with cardiovascular
been determined that there will be no large- disease and hypertension. Curr Hypertens Rep 2013;15:475-83.
scale study for men, as was performed with 18. Spitzer M, Bhasin S, et al. Sildenafil increases serum
testosterone levels by a direct action on the testes. Andrology
women.20 The research money is going into 2013;1:913-8.
TRT for the elderly, and may result in adverse 19. Corona G, Rastrelli G, et al. Frequency of sexual activity
and cardiovascular risk in subjects with erectile dysfunction:
findings that are wrongly generalized to all cross-sectional and longitudinal analyses. Andrology
patient demographics.20 This group needs to be 2013;1:864-71.
20. Harman SM. Testosterone in older men after the
monitored closely during the first months, and Institute of Medicine Report: where do we go from here?
assessed frequently. However, it may also be Climacteric 2005;8:124-35.
true that TRT needs to be considered earlier in 21. Yang Q, Zhang Z, et al. Added Sugar Intake and
Cardiovascular Diseases Mortality Among US Adults. JAMA
life, to avoid the onset of conditions associated Intern Med 2014 Feb 3. [E-pub, ahead of print]

BODYBUILDING science By Michael J. Rudolph, Ph.D.
THE RIGHT SQUAT

The Scientific Approach to Old-School Training
The squat is well known as the best leg-developing exercise, primarily because of its unique capacity to potently activate many different muscle
groups within the lower body, generating a great deal of muscle growth and strength. While all of the muscle-building capabilities from squatting
are fantastic, one additional feature makes the squat even more extraordinary. That being the ability to effectively tailor squatting techniques to
produce a desired outcome, where different squatting variations or methods distinctively stimulate specific muscle groups typically targeted by the
squat— resulting in more clear-cut muscle growth and strength. So, if your quadriceps or glute development is lacking or you’d like to boost your
squat total, make sure to use the correct squatting approach that most accurately accomplishes your leg-training objectives.
SQUAT TO PARALLEL FOR BETTER TARGETING THE GLUTES

QUAD DEVELOPMENT Although taking a more narrow stance
If greater quadriceps development is the when squatting does not preferentially activate
goal, it’s been clearly established that quadri- the quadriceps, the width taken during the
ceps development is maximized by squatting squat does uniquely influence activity of the
to parallel (knee flexion of 90 degrees), with no glute muscles— where taking a wider stance
additional quadriceps activity seen at higher achieves greater glute activation in compari-
knee flexion angles— meaning deeper squats son to a more narrow stance. These findings
beyond parallel do not activate more of the were demonstrated in a study by Paoli et al.4,
quadriceps.1 One speculative explanation for in which the researchers tested activity of the
this effect has been that deeper squats must gluteus maximus while squatting in six trained
be done with a relatively lighter weight, there- male subjects. The researchers tested three
fore reducing the greater activity of the quadri- stance widths (100, 150 and 200% of shoulder
ceps. Consequently, partial squats have been width) at 70 percent of their 1RM, and they
used as an alternative approach to potentially found that the gluteus maximus displayed a
enhance quadriceps development because greater degree of activity while performing the
the limited range of motion used during partial squat with a wider stance in comparison to the
squats permits the use of considerably heavier more narrow position.
weights, which could trigger greater quadriceps In addition to a wider stance, squatting to
growth. However, another study comparing a greater depth (knee flexion greater than 100
the influence that parallel squats and partial degrees) also significantly increases gluteus
squats had on quadriceps growth showed that maximus activity. In a study by Caterisano
overall quadriceps size increased to a much et al.1, they establish a correlation between
greater extent in the parallel squat group in gluteus maximus activity and increased squat
comparison to the partial squat group— dem- depth where researchers show that glute
onstrating that although parallel squat training contraction was not significantly different
usually involves lighter weights, it is still able between partial squatting (knee flexion of 40
to produce superior quadriceps growth com- moderate (shoulder width) and wide (140% of degrees) and parallel squatting, but increased
pared to partial squats.2 shoulder width).3 Despite the widely held belief tremendously during the full squat. Taken
that a narrow stance improves quadriceps ac- together, preferential activation of the glutes
STANCE WIDTH AND MUSCULAR tivity and development, the researchers found by using a wider stance and deeper squatting
RECRUITMENT that there was no significant difference between motion will more potently activate the gluteus
In addition to the aforementioned findings, quadriceps muscle activity during wide, me- maximus muscle. Bearing in mind that the
for improved quadriceps development from the dium or narrow stance squatting— indicating glutes are a tremendous developer of power
squat movement there is the belief that a more that stance width does not affect the degree of and strength, the preferential activation of the
narrow stance (feet shoulder-width apart) while muscular recruitment of the quadriceps during glutes should also support greater gains in
performing the squat will also more effectively the back squat. squatting strength.
PER BERNAL PHOTOGRAPHY
target the quadriceps. In order to investigate

this, researchers looked at the muscle activity
of the quadriceps and gluteus maximus in nine ALTHOUGH PARALLEL SQUAT TRAINING USUALLY IN-
trained subjects while performing the squat VOLVES LIGHTER WEIGHTS, IT IS STILL ABLE TO PRO-
using 60 percent and 75 percent of their one-
repetition maximum (1RM) at three different
DUCE SUPERIOR QUADRICEPS GROWTH COMPARED TO
stance widths: narrow (75% of shoulder width), PARTIAL SQUATS.

GET STRONGER BY INDUCING PAP height compared to 3 centimeters, demonstrat- facilitating greater squat strength.7 This result
The additional muscle contraction of the ing a considerably larger PAP-inducing effect was quite interesting with respect to another
gluteus maximus from full range of motion from full squats compared to partial squats. study showing that the box squat, one of the
squatting with a wider stance should also powerlifters’ favorite leg-training methods, has
promote increased strength by inducing post- BOX SQUATS FOR GREATER a much greater ability than the standard back
activation potentiation (PAP). This is because STRENGTH AND POWER squat to increase the knee joint angular velocity
greater muscle fiber excitation more potently In addition to greater range of motion and during the initial upward phase of the squat8,
induces PAP, which uniquely enhances muscle wider foot position inducing greater strength, suggesting that the box squat is potentially a
contractile force and therefore strength.5 As there are other alterations to the squat that very useful exercise for enhancing squatting
shown in a study by Esformes et al.6, wide- dramatically improve strength and power strength and power.
stance full range of motion squats do, in fact, output. Interestingly, much of this information
produce different levels of PAP, yielding consid- comes from the world of powerlifting where REFERENCES:
1. Caterisano A, Moss RF, et al. The effect of back squat
erable differences in muscle power output. In unique squatting approaches, preferentially depth on the EMG activity of 4 superficial hip and thigh
this study, researchers had each subject do a used by powerlifters, have been shown to muscles. J Strength Cond Res 2002;16, 428-432.
2. Bloomquist K, Langberg H, et al. Effect of range of
three-repetition maximum, performing either full increase squatting power. In one study, scien- motion in heavy load squatting on muscle and tendon adap-
or partial range of motion squats with a wide tists showed that stronger, elite powerlifters tations. Eur J Appl Physiol 2013;113, 2133-2142.
stance— and then five minutes later, each sub- increased knee joint angular velocity much 3. McCaw ST and Melrose DR. Stance width and bar load
effects on leg muscle activity during the parallel squat. Med
ject performed a vertical jump to assess muscle more effectively during the initial concentric Sci Sports Exerc 1999;31, 428-436.
power output. The full squat group increased phase of the squat— meaning that more elite 4. Paoli A, Marcolin G and Petrone N. The effect of stance
width on the electromyographical activity of eight superficial
jump height much more than the partial ROM powerlifters were able to get out of the bot- thigh muscles during back squat with different bar loads. J
squat group, gaining 4.6 centimeters in jump tom position of the squat much more rapidly, Strength Cond Res 2009;23, 246-250.
5. Stone MH, Sands WA, et al. Power and power poten-
tiation among strength-power athletes: preliminary study. Int
J Sports Physiol Perform 2008;3, 55-67.
For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete 6. Esformes JI and Bampouras TM. Effect of back squat
(he played college football at Hofstra University), personal trainer or as a research scientist (he earned depth on lower-body postactivation potentiation. J Strength
a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Cond Res 2013;27, 2997-3000.
Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as 7. Miletello WM, Beam JR and Cooper ZC. A biomechani-
a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed cal analysis of the squat between competitive collegiate,
seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading competitive high school, and novice powerlifters. J Strength
to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a sci- Cond Res 2009;23, 1611-1617.
8. Swinton PA, Lloyd R, et al. A biomechanical compari-
entist working at the New York Structural Biology Center doing contract work for the Department of Defense son of the traditional squat, powerlifting squat, and box
on a project involving national security. squat. J Strength Cond Res 2012;26, 1805-1816.

MUSCLETECH research report BY TEAM MUSCLETECH
RESEARCH AND DEVELOPMENT
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ANABOLIC RESEARCH UPDATE By William Llewellyn
HOW ATHLETES DOPE

I think you’d be hard-pressed to find Few people actually get a chance to look at
someone who doesn’t understand that the sophisticated methods utilized by athletes.
many athletes use banned drugs to improve Here’s a rundown of what the researchers
their performance in sport. Or to use more found.
contemporary vernacular, dope. Of those
drugs that can be used in the practice of #1: USE AN UNKNOWN SUBSTANCE
doping, none are more widely known than (“DESIGNER STEROIDS”)
anabolic-androgenic steroids (AAS). Sporting This could be an anabolic steroid that
agencies have been watching AAS very the sporting authorities have never heard
closely for decades now, of course. Many of before. It can also be a steroid they
have taken steps to deal with the issue, often know about, but have yet to understand its
with methodical testing of their athletes for metabolism in the body. This alone presents
the drugs’ presence. Though arguably some a problem. After all, if you don’t know what a
progress has been made to reduce the impact drug looks like when it comes out the other
of AAS on sport, these drugs remain pervasive end, you’re not going to find it. A LOT of stuff
in all types of athletic competition. You might exits the human body, hormonally speaking.
be wondering how athletes still get away with This unknown agent is what we refer to as a
it. If so, have a read. “designer steroid.” their bodies, we do all make testosterone. Its
In this month’s ARU, I thought it would be It might be hard to believe, but for every presence in the urine is normal, and therefore
interesting to take a look at this subject. We’re anabolic steroid that we know about … that not immediately suspicious. The primary
not revealing any secrets, though. Actually, we can get a prescription for … there may way that doping officials flag the illegal use
we’re going to review a recent paper that was hundreds that have never been developed. of testosterone is by looking at its ratio to
published by the journal Molecular and Cellular The research books are littered with defunct another hormone in the body, specifically
Endocrinology.1 Its authors took a look at the research steroids; a graveyard of early epitestosterone. We call this the T/E ratio.
steroid doping issue, and outlined what they development. Plus, we’re not that far off from The two hormones are normally found in our
found to be some of the most common ways 100 years of history with steroid synthesis. bodies in close amounts. If you are taking a
athletes are still able to go about using them This is a class of drugs that, structurally lot of testosterone from an outside source (like
without being discovered or disqualified. While speaking, we know a lot about. It is not all injecting testosterone cypionate), however,
I expect nobody reading this is surprised to that difficult for a creative researcher to you’re not raising your level of epitestosterone
see this happens, I thought a closer look at envision brand new steroids that have never in the process. These ratios are quickly
the outlined strategies would be worthwhile. been synthesized before. Long story short, disturbed, and thus your use is unveiled.
there is no shortage of unknown steroids still To mask testosterone doping, some
left out there. athletes will monitor and manage their
Some sports have become more adept at T/E ratios closely. There are a number of
dealing with designer steroids. In particular, ways to do this. One is to take just enough
Research Update
looking for hormonal manipulation with testosterone, and in just the right dosing
things like athlete “passport” biological pattern, so as to not make the ratio go out
profiles. In such cases, they may flag a of range. There is actually quite a bit of
doping incident without actually knowing allowance for natural variation in this testing.
the agent used. But the number of athletes We all don’t produce the same ratio. As such,
subject to such extensive analysis is many athletes are able to exploit the bounds
exceedingly small in the grand field of of this testing to their favor. They take enough
sport. This is Olympic-level stuff, here. Most testosterone that they are able to receive
athletes remain outside this, and may still a doping effect, yet still maintain “normal”
potentially benefit from designer agents. (physiologically acceptable) ratios.
What about simply injecting
METHOD #2: TAKE TESTOSTERONE, epitestosterone? That is another option.
MONITOR EPITESTOSTERONE No, you’re not going to find epitestosterone
Testosterone can be a little more difficult at your corner pharmacy. It is not an FDA-
to detect than most steroids. The reason approved drug product, as it really serves
is simple. While humans don’t normally no therapeutic purpose. So don’t expect to
produce Dianabol, Winstrol or Anadrol in find it easily. However, it may be available on
the underground. Though the authors don’t
go into too much detail here, they do clearly
ANABOLIC-ANDROGENIC STEROIDS REMAIN PERVASIVE note the possibility of evading doping tests
IN ALL TYPES OF ATHLETIC COMPETITION. YOU MIGHT BE with the simultaneous use of testosterone
WONDERING HOW ATHLETES STILL GET AWAY WITH IT. and epitestosterone drugs. Epitestosterone
cypionate, anyone?

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ANABOLIC RESEARCH UPDATE
METHOD #3: HCG (HUMAN notable ability to inhibit the urinary excretion Often certain provisions will apply, so that
CHORIONIC GONADOTROPIN) of steroid glucuronide conjugates, the primary the substance is used within its intended
When it comes to muscle-building steroids, form of steroid metabolites in the urine. therapeutic dosage range.
few hold a candle to testosterone. This Unfortunately for doping athletes, probenecid As you can image, many athletes see a
means our very bodies have the potential to itself is known and tested for. However, that Therapeutic Use Exemption (TUE) as a key
help us dope … if we could only ramp up our isn’t to say other drugs of this type are not still opportunity to legitimize a doping program.
production of this powerful hormone enough. Of being applied today. Though many sports do not allow it, some
course, there are ways to do that. One of them 5-alpha-Reductase Inhibitors: These are do permit testosterone use exemptions for
involves taking the fertility agent hCG (human drugs like finasteride and dutasteride, which men with certain types of hypogonadism
chorionic gonadotropin). In men, this drug is prevent the 5-alpha reduction of steroids; (low testosterone), especially older men
a strong stimulator of testosterone release. at least those already open to this path of who commonly suffer from such dysfunction.
Furthermore, elevations in the testosterone metabolism. These types of masking agents The trick is, they might not actually need it.
level in this way are accompanied by can be successfully applied when 5-alpha- Instead, these men may seek to temporarily
increases in epitestosterone. As such, hCG reduced metabolites are the targets of urinary suppress their own testosterone, perhaps
use does not cause an immediate flag for analysis, or to shift hormone ratios during through substance use, or the manipulation of
high testosterone, even if it does raise your sophisticated biological passport testing. These diet, sleep and training. After, they will find a
physician to support a diagnosis of persistent
THEY ARE MANIPULATING THE DIAGNOSIS, AND IN THE hypogonadism, even though it might not be
the true long-term medical outlook for this
PROCESS ARE RECEIVING A “SCRIPT” THAT NOT ONLY PRO- patient. In short, they are manipulating the
VIDES TESTOSTERONE, BUT ALSO EXEMPTS THEM FROM diagnosis, and in the process are receiving a
BASIC PROVISIONS IN THE SPORT’S RULES ABOUT DOPING. “script” that not only provides testosterone, but
also exempts them from basic provisions in the
levels quite a bit. Be warned, though. The drugs are among those more recently used, sport’s rules about doping.
drug hCG itself is looked for during many and likely associated with more sophisticated
doping screens, and can be detected in the doping programs. SUMMARY
urine for several days after injection. As such, Diuretics: These are agents used to dilute This paper does a good job of reviewing
it use must be carefully planned. steroid metabolites in the urine. The application the basic complexities of the doping problem,
is very straightforward here. Likely, steroid use if not some of the actual ways doping is
METHOD #4: MASKING AGENTS has already been halted long before testing. carried out. As you can see, testing athletes
Masking agents are not doping drugs in However, to reduce the likelihood of a violation for steroid use is not such a simple task.
of themselves. Instead, they are used to hide from remnant metabolites, the diuretics are More and more sophisticated testing
the administration of other doping drug(s). applied alongside ample water consumption, protocols need to be applied to keep up
Commonly, this means anabolic steroids. so as to further reduce their concentrations with the increasing sophistication of doping
When properly applied, making agents could in the urine. These are old-school masking methods. If your sport simply doesn’t have
allow a competitor to still take certain anabolic protocols, to be sure. Diuretics are often tested the resources to test so vigorously, many
steroids close to competition, even throughout for, too, these days. loopholes and weaknesses likely remain in
competition, without urine testing finding it. Ketoconazole: This is an antifungal the process for athletes to exploit.
According to the paper, there are several types medication, commonly used for a variety of Now, I could add a few weaknesses to this
of these agents. ailments of the skin and scalp. In the context list. This paper is very detailed and informed,
Among the most common types of masking of masking agents, this is another drug but it hasn’t quite caught everything. However,
agents are those that manipulate the actual that interferes with steroid metabolism. It is it isn’t my interest to expose methods that are
body’s metabolism of steroids. Usually, testing specifically known for shifting the endogenous still considered trade secrets, but rather to
officials are not looking for the original steroid T/E ratio, and supporting other doping methods discuss what is commonly understood. I think
itself, but one or two common breakdown that elevate endogenous testosterone this still presents an interesting side to the
products. In certain cases, a masking agent secretion. doping issue that most people don’t get to look
can shift the drug metabolism so that these at. Of course, as other methods are exposed
commonly referenced metabolite(s) are not METHOD #5: THERAPEUTIC USE publicly, they are open game to report on. So
produced in sufficient levels. EXEMPTION you can expect to see more reports on this topic
Other masking agents may be used to This falls under the category of in the future. Until then, be careful … be safe.
simply block the renal excretion of anabolic “legitimizing” anabolic steroid use. Most sports
steroids. Again, if they aren’t in the urine, allow their athletes use of certain banned Reference:
1. Alquraini H and Auchus RJ. Strategies that athletes
they probably aren’t going to be noticed. And substances if these substances also happen use to avoid detection of androgenic-anabolic steroid
finally, some masking agents dilute steroid to be medications the athlete needs to treat doping and sanctions. Mol Cell Endocrinol 2017; Jan 24. pii:
metabolites in urine. With all doping tests, an acute or chronic medical condition. These S0303-7207(17)30041-2.
there are thresholds for the banned drug so may fall under many categories, including (but
that inadvertent exposure of micro amounts not limited to) bronchodilators (stimulants) Got a question for William Llewellyn? You can
does not flag a violation. If we can dilute their needed to treat asthma, and hormones to ask him directly on the MD website and have
levels with enough urine, it might not flag a treat endocrine deficiency. In such cases, the William personally answer your question! Go to
violation, even though they are present. Below athlete and his or her physician will submit www.musculardevelopment.com, MD Forums, MD
Staff and Pros, Q and A for William Llewellyn.
are some common masking agents. qualifying documentation to the governing body William Llewellyn helped develop ROIDTEST™,
Probenecid: This drug is commonly used in of the sport, to validate such use. If approved, an at-home steroid testing kit. His latest book
the treatment of gout. This is an old masking the athlete will be allowed to continue (ANABOLICS 11th Edition) is due out soon. Visit www.
agent, identified as such decades ago. It has a competing while using the banned substance. anabolicsbook.com for more information.

SPORTS SUPPLEMENT review By Team MD
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SPORTS SUPPLEMENT retailer of the month
BY TEAM MD
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BIG RON
NEW and EXCLUSIVE RONNIE COLEMAN COLUMN!
With Big Ronnie
Coleman, Eight-Time
Mr. Olympia
EATING TO GET AS BIG AND LEAN
AS POSSIBLE
Can you tell me what your nutrition was like when
you were Mr. Olympia?
The main question I always got from people,
everywhere, all around the world, is, “What do you
eat after a workout? Is it a protein shake?” No! It was
not a protein shake. It was usually chicken breast and
rice, or baked potato. Off-season or pre-contest, it was
same thing. Same time, also. I ate pretty much the same
things, at the same time, every day. My first meal was
at 7:00 a.m., and my second meal was at about 11:00
a.m. or noon, depending on how long my workout was.
And my third meal was always about 4:00 p.m. Those
were my full meals. I also had a protein shake with grits
first thing in the morning after fasted cardio, and another
one right before I went to bed.
I was always very consistent with my eating. Some
would say that’s boring and they couldn’t do it, but I
wasn’t eating for pleasure. My meals were for just one
thing, and that was to make me as big and lean as
possible. I didn’t care if it was the same stuff every day
for years and years. That’s what it took to be the best,
so I did it.
Another thing people always wanted to know from
watching my videos was, at what point in my contest
diet would I stop using Molly McButter and barbecue
sauce as condiments? I would put them both on my food
all the way up to the show. The way I trained and did
my cardio, it was never a problem getting lean. Would
I recommend that to everybody? No way! It worked for
me, but I doubt it would work for too many other guys.
WEIGHT GAIN DIDN’T COME EASY

How much weight did you gain from the time you won your first show,
until the time you were your biggest ever, as Mr. Olympia?
I won the 1995 Canada Cup at 220 or 225 pounds. The heaviest I ever was
onstage was 296 at the 2004 Mr. Olympia. I think I was a bit over in 2006, the
year Jay finally got the title, but I had spilled over a little bit. So I gained about 75
pounds or so in those nine years. But it wasn’t all at once. If you average it out, I
put on about seven pounds of muscle a year in that time. Even though I do have
really good genetics, I still had to train super hard and eat a ton of food to do
that. It sure didn’t come easy!
“I WAS ALWAYS VERY CONSISTENT WITH MY

EATING. SOME WOULD SAY THAT’S BORING AND
PER BERNAL PHOTOGRAPHY
THEY COULDN’T DO IT, BUT I WASN’T EATING

FOR PLEASURE. MY MEALS WERE FOR JUST ONE
THING, AND THAT WAS TO MAKE ME AS BIG AND
LEAN AS POSSIBLE.”

HARDCORE DEFINED:
HOT, HUMID AND DIRTY
People throw the word “hardcore” around a lot these days. What does that
word mean to you? What do some people think makes them hardcore, when they
are way off the mark?
Hardcore is being able to train hard anywhere, any time of the day or night, under
any type of conditions. For example, not many people can train in the middle of the
day at Metroflex Gym in the summer. Melvin Anthony tried, and he almost died!
I remember Melvin was out there one time, trying to hang with us on our
heavy back day. It was about 5:00 p.m., and we were deadlifting first like
we always did. We started out light with one plate, and went all the way
up to six. Nothing unusual, and Melvin hung with us pretty well, I have
to say. But after that one exercise, he was all done. We always went to
bent-over rows after deadlifts, and it wasn’t until the third set that we
noticed he wasn’t with us anymore. We were like, where’s Melvin?
His body had overheated so badly that Brian, the owner, had to
cover him with bags of ice! We found him covered, head to toe,
with ice bags.
The story about Melvin Anthony is why I think being able
to train in Metroflex, especially between June and August, is
the definition of hardcore. There is no air conditioning and no
ventilation, so the heat just gets trapped in there. If it’s 105
degrees outside, it’s 110 or 115 in there. Not long ago, I trained at
about 10:00 p.m. when it was about 80 degrees out. I swear it was
95 in that gym. The minute you walk in, you start sweating. And
humid, too! Keep in mind, I grew up in Louisiana, where hot and humid
is normal weather. Even for me, it’s rough. But we always lifted as heavy as
possible, no matter what. It’s hot, humid and dirty in there, but that never stopped us.
That’s hardcore!
But you know what was even tougher than training in the heat? It was working
in the Texas heat for the 10 years I was with the Arlington Police Department. You
couldn’t wear a tank top and shorts. No sir, we wore the full uniform with a Kevlar
vest underneath my shirt. The thing about those vests is, they will save your life if
you get shot, but they will make your life miserable in the heat. They don’t breathe,
so the heat just gets trapped in there from your own body. If it was 100 or 105 degrees
outside, I would be out there on the concrete off the highway working an accident
scene, and it was more like 120 or 125 degrees for me. I used to drip with sweat all
day, the same as if I were working out— and I would normally drink two gallons of
water during a shift. If I didn’t do that, I would have passed out from dehydration.
“NOT MANY PEOPLE CAN TRAIN IN THE MIDDLE OF

THE DAY AT METROFLEX GYM IN THE SUMMER.”
Check Out Ronnie’s Websites

www.ronniecoleman.net
www.bigroncoleman.com
Facebook: Ronnie Coleman Signature Series
Instagram: @RonnieColeman8

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NEW and EXCLUSIVE MD COLUMN!
The INCREDIBLELegacyLOU
Talk With Lou Ferrigno
By Lou Ferrigno
The New Golden Era

You may have expected my first column to these jokers, and I assure you, they are giving
be about how great bodybuilding used to be. you the wrong advice.
Perhaps a rant about the blown-out midsec- I was just speaking with Chris Cormier the
tions, lack of emphasis on aesthetics, too much other day, and he said, “Don’t you wish we
politics, texting in the gym and profits on the had us?” But would the young Cormier have
backs of the competitors. While it is important listened, or would he still have thrown a heavy
to remember the good characteristics of the bar on his back, day in and day out, until his
“golden era,” it is also important to recognize back finally threw up the white flag? Chris
the positive direction of our sport today. In fact, made a fist with space between his fingers and
today is the new golden era. said, “This is how your vertebrae should look.”
Of course, you won’t realize it because many Then he made a tight fist and remarked, “This
of you do not have the firsthand experience is your back under five plates. Eventually, those
to make the comparison. I do! Look at it this disks will squeeze out like jelly in toast.”
way: if you could travel back in time and tell
Arnold and me that we are the epitome of Learn From Other People’s Mistakes
bodybuilding, that we are not just experiencing Be it Cormier, myself, or any number of us
the golden era but creating it, we wouldn’t have who have endured various surgeries, we will
believed you. See what I’m getting at here? all tell you that for muscle growth, it is not
What makes today the new golden era? about the amount of weight— it is how you
More things to list than MD gives me the space era, the 1960s and 1970s, with Ed Corney and move the weight. Learn from our mistakes and
to talk about, but I’ll give you a few things that Frank Zane; the 1980s with Samir Bannout and avoid career-ending injuries. Classic Physique
are shining examples of gold. Tom Platz; the 1990s with Flex Wheeler, Chris Mr. Olympia, Danny Hester, is a solid example
The sport now spans generations. We Cormier and Lenda Murray; and the 2000s with of someone who learned from the mistakes
were the pioneers of our day. We were mad Shawn Ray. Five decades of knowledge in one of others. He has proven that methodical,
scientists creating the very foundation of your question-and-answer panel. And there I was, controlled and connected lifting can bring you
training, your diet, your supplements and standing on the red carpet at the Legacy with to the highest level of our sport, into your late
your posing. It was a time of trial and error, the next generation of bodybuilding, a massive 40s. You will never do that by yanking around
and thereby much slower progress. Today, Sergio Olivia Jr. We sure as hell didn’t have all “heavy-ass weight” every time you train.
you stand on the shoulders of the giants who that in the golden era! Take advantage of this The new golden era has made the sport
stood on our shoulders. My show, the Fer- knowledge; go to the seminars at the Olympia, bigger than ever. People will hate on Bikini and
rigno Legacy, is a great example of this with the Arnold and the Ferrigno Legacy. Be wary of Men’s physique, but the reality of it is that it
generations of bodybuilding in attendance the YouTube star. These guys have big mouths, saved the sport. Fifteen years ago and beyond,
and passing on their knowledge. From my yet no titles; not even a local win. I’ve seen bodybuilding shows had 50 or 60 competitors.
They would take place in middle school audito-
riums and recreation centers. Do you think we
could afford a $72 million venue for the Ferrigno
Legacy if we had just 50 competitors? Not a
“While it is impor- chance. But the bigger, more important part of
this growth is that we are influencing the lives
tant to remember of millions. We bottomed out as a society when
the good charac- obesity became accepted as a lifestyle choice
that should be embraced. When in reality, it is
teristics of the a deadly lifestyle choice that not only hurts the
individual, but also drives insurance rates up
‘golden era,’ it is for everyone; issues that will only compound
also important to with age.
The new divisions have removed the very
recognize the posi- high barrier to entry. We now have a positive ef-
tive direction of our fect on anyone at any age who is willing to put
in the work for a healthier and confidence-build-
sport today. In fact, ing lifestyle. For most people, they will look at a
bodybuilder and think, “There is no way I could
today is the new look like that” or “I would never want to look
golden era.” like that.” Men’s Physique and Bikini changed
that notion. Not only that, but once they begin

they could be feminine and lift weights. Soon
after, the Bikini division was created, providing
a low barrier to entry and a huge new market
that now essentially subsidizes amateur body-
building. So when you shake your head watch-
ing the ladies in the gym taking selfies while
you are drooling blood and sweat, remember
that they are making bodybuilding better …
and they make Instagram pretty great, too!
#humpday
Compare all this to the “Pumping Iron”
days, all the way into the ‘90s. It was a bunch
of guys, crummy venues, a few butch ladies
and very little proven knowledge. Today, it is
an amazingly welcoming sport, with multiple
opportunities that can fit a variety of lifestyles
and goals. Listen to your elders, get huge, lift
longer and enjoy the Bikini girls. Welcome to
the renaissance of the golden era!
On the red carpet, moments before the 2016 IFBB Pro Ferrigno Legacy with (left to right) Lou Ferrigno, Jr., Sergio
Oliva Jr., Frank Zane, Lou Ferrigno, and his wife, Carla Ferrigno.
to see the changes they are capable of making, into some sort of an unfortunate chemical
they will often want to step it up a division. experiment gone wrong. Women who did not
One of the many positive changes with participate in the sport believed that if they
the new divisions is the impact on women. lifted a weight, their jaws would grow and their
In my day, many gyms were men only! (How voice would drop an octave. The reaction from
much does that suck?) Then came women’s women was not to lift; it was a world of cardio
bodybuilding, which within a short time was queens. “I want to be toned but not bulky,” was
completely out of control. The supplements the comment I’d always hear.
took their toll, turning many beautiful women Then came Figure. Women started to see
TOP PHOTO: BRIAN WALKER; STAGE: MARCELLO ROSTAGNI PHOTOGRAPHY

MD TRAINING CAMP
Brandon
CURRY
THE 5-WEEK SPLIT
After trying many different body part
combinations and frequencies, Brandon arrived
at one that seems to work perfectly for him. For
three weeks, he trains every body part twice
a week. Then for two weeks, he reels it back to
training everything once a week. “It’s based on
the principle of overreaching, something my
good friend Dr. Layne Norton talks about a lot,
which I also studied while earning my degree in
exercise science,” he explains. “The first phase
works well, but near the end you start to get
overtrained. That’s when you switch to training
body parts less frequently and adding more rest,
so you can recover. By the end of each phase, I’m
really looking forward to the next one, and so far
the results have been fantastic.”
BRANDON TAKES THE TIME TO GO

THROUGH A FAIRLY INVOLVED WARM-
UP PROCESS THAT SERVES TO GET THE
ENTIRE SHOULDER GIRDLE WARM AND
PRIMED FOR HARD TRAINING.
WEEKS 1-3
Monday: Quads, hams and calves
Tuesday: Chest and back
Wednesday: Shoulders and arms*
Thursday: OFF
Friday: Rest
Saturday: Quads, hams and calves
Sunday: Chest and back, etc.
*It isn’t unusual for Brandon to skip this training
day every other rotation, as shoulders and arms are
very much strong points for him already. “ACTIVE WARM-UP” FOR SHOULDER DAY
Many bodybuilders will do just a couple of light sets of their first
WEEKS 4-5 exercise on shoulder day, if that. This impatience to get right to the
Monday: Chest big weights not only hampers performance, but it also sets you up for
Tuesday: Back injuries and problems with your joints and connective tissues down
Wednesday: Legs the line. Brandon takes the time to go through a fairly involved warm-
Thursday: Shoulders and arms up process that serves to get the entire
Friday: Rest shoulder girdle warm and primed for hard
Saturday: a.m. – Quads p.m. – Hams and calves training.
Sunday: Rest, repeat “I start on a seated lateral raise machine,
facing away from it unlike the standard
SHOULDER ROUTINE way, with the pads low on my elbows for
Active Warm-Up: Rotator cuff exercises, cable upright about three sets of 20 reps,” he says. The
rows/external rotations/press second movement is a three-stage rep
Smith Behind-Neck Press 4 x 8-10 sequence performed with a low cable
Cable Upright Rows and Press 4 x 10-12 pulley and a bar or dual handles for an
Seated Dumbbell Laterals 4 x 10-12 partial, attachment. “Step one, I pull the bar up to chin level,” he explains. “Step
10-12 full-range two, I work the rotator cuffs by using them to externally rotate the bar up
Press-Outs 4 x 10 to about the top of my head, and the third and final step is to press that
PER BERNAL
Rear Delt Machine 4 x 12 overhead.” Later in the workout, he often does the movement again a bit
High Cable Rear Delt Pulls 3 x 12 heavier and minus the external rotation component. After three sets of
that, Brandon is ready to rock.

MD TRAINING CAMP
Ahmad
ASHKANANI
How long have you been a member
at Oxygen Gym?
I joined the location in Adailiya
in Kuwait back in 2005, and it’s still
where I train all my clients. My own
training is done at the most famous
location, Jabriya. Every day from noon
until 2:00 p.m., the pros go there to
train. Ahmad Askar puts us all through
our workouts and makes sure we hit it
hard! It’s like a big family. We all push
each other and want to see each other
succeed.
Do you want to beat Flex Lewis?
Of course! It’s every 212 pro’s
dream to beat him and get the 212
Olympia title, but Flex is very hard
to beat. He has such great shape
and plenty of mass. That’s why he’s
the king of the 212s! If I do beat him,
I think I would be so excited that I ROAD TO THE PROS:
wouldn’t be able to sleep for a week. “IT DID NOT COME OVER-
Why do the New York Pro if your NIGHT. I HAVE BEEN
focus is the Olympia? WORKING VERY HARD
The thing is, I have only been a pro FOR YEARS TO DO THIS.”
for a year. A lot of people still don’t
know who I am. These other guys
like Jose, Hide, Henry and Guy have
been around for a long time. They
have done so many shows and have
so many fans. I need to get more wins
and get my name out there too, so
the fans all know who I am. If I just
compete and then disappear for half
the year, I am sure people might forget
about me.
What was it like to go from an
amateur to being a top pro so fast?
It was not fast! There were five
different pro qualifiers where I won
my class, but lost the overall to a
heavier weight class winner. For the
past few years, I have lived with the
dedication of a pro. I took every meal
and every workout just as seriously
as any pro out there. So really, I was
ready to be a good pro for a long time.
I just needed to get that overall and
earn my pro card, which I finally did
at the Arnold Amateur in Australia last
year. Then, I wasted no time. I entered
the Tampa Pro for my first contest, and
won that. Then I went to the Olympia,
JASON BREEZE
and got second place to Flex Lewis. It

was like a dream come true for me. But
it did not come overnight. I have been
working very hard for years to do this.

TRAINING CAMP
David
HENRY
IF IT FEELS WRONG,
DON’T DO IT
I read about reverse-grip bench
presses being an awesome way
to beef up the triceps and make
them grow. I tried them a couple
of times recently, and for some
reason, my hands don’t seem to
want to rotate all the way over.
I can get them there into the
reverse-grip position, but my
wrists and forearms are in agony
and force me to quit long before
my triceps give out on me. Do
you think I should keep at it, and
eventually maybe my wrists will
get more flexible or something,
or does this mean it’s probably
not an exercise I was meant to do?
Thanks for any input.
It’s an exercise you weren’t meant
to do. Never continue to force your
body to do an exercise that feels
wrong, no matter how productive
it’s supposed to be. For instance,
everyone will tell you that you
absolutely have to do full deadlifts
“NEVER CONTINUE TO FORCE YOUR BODY from the floor. I figured out that
TO DO AN EXERCISE THAT FEELS WRONG, something about my particular
NO MATTER HOW PRODUCTIVE IT’S SUP- structure made it an exercise that
POSED TO BE. YOU ARE ALWAYS BETTER always felt awkward. The same goes
OFF EITHER SWITCHING TO A DIFFERENT for straight bar curls, and this is
EXERCISE OR FINDING ANOTHER WAY TO pretty close to what you are talking
DO THAT SAME EXERCISE.” about with the reverse-grip presses.
My wrists kill me if I try to rotate
them over, palms-up, and do barbell
curls. I can do cambered bar curls
all day, as well as any type of
dumbbell curl, so it’s not a big deal.
Even with close-grip bench presses,
my wrists get impinged if I go too
narrow, so I space out my hands a
little further apart.
It’s all about doing what works
for you and staying away from
exercises or positions with your
grip, hand or foot spacing that
cause the wrong type of pain.
STAGE: JASON BREEZE; PER BERNAL
You are always better off either

switching to a different exercise or
finding another way to do that same
exercise. We are not all clones, and
a big part of reaching your potential
as a bodybuilder is customizing
your training and nutrition to suit
your needs as an individual.

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FROM THE MAKERS OF
MD TRAINING CAMP
Victor
MARTINEZ
RECIPE FOR GROWTH: FOCUS ON THE
BASICS AND EAT MORE
Hey Vic. My lower body seems to respond
fine to getting worked once a week (except
for calves), but my upper body does not. I am
thinking about hitting upper body parts twice
a week. What is your philosophy on training
frequency for younger guys? I am 21 years old,
123 pounds and taking in 220 grams of protein,
220 grams of carbs and 70 grams of fat. Do you
think the 1:1 ratio of protein to carbs is a good
thing to stick to? These are daily totals; earlier
meals and meals around workouts are higher in
carbs, of course.
You weigh 123 pounds? Unless you are a
midget, you need to start eating a lot more food,
kid! If you can’t get in enough calories from clean
food, which you probably can’t with a metabolism
like that, add in stuff like pizza, burgers and fries,
and those $5 foot-long subs from Subway. Eating
like that would turn most guys into a fat-ass, but I
think it’s exactly what you need. Keep the protein
where it is, but you should at least double the
carbs and fats you’re taking in now.
As for your workout, it’s tough for me to make
a recommendation when I don’t know what
you’re doing now. I can tell you this, though. If
you are doing a lot of machines and cables and
isolation movements, stop it right now! Someone
so desperately in need of mass such as you needs
to focus on the big compound movements. I don’t
even know if a traditional bodybuilding type of
split, where you focus on one muscle group at
each workout, is the best thing for you. Something
like this might be a lot more effective in your
case: “YOU WEIGH
Day 1: Push 123 POUNDS?
Bench Press 4 x 8-10 UNLESS YOU
Incline Bench Press 4 x 8-10 ARE A MIDGET,
Weighted Dips 4 x 8-10 YOU NEED TO
Military Press 4 x 8-10 START EATING
Skull-Crushers 3 x 12 A LOT MORE
FOOD, KID!”
Day 2: Pull
Deadlifts 4 x 8-10
Chin-Ups 4 x 10
Barbell Rows 4 x 8-10 You can do those three days in a row and then take a day off,
Dumbbell Rows 4 x 8-10 or insert rest days whenever you feel you need them. You’ll know
Barbell Curls 3 x 12 because you’ll start feeling tired and you won’t really feel like training.
Don’t ignore those signs. I was going to tell you to try doing three
Day 3: Legs weeks in a row of hitting a certain upper body muscle group like chest
Squats 5 x 10-12 twice a week, then rotating on to a different area like back for the next
Leg Press 5 x 12-15
IAN SPANIER
three weeks, and so on. But listening to your situation made me decide
Lying Leg Curls 5 x 10-12 you are probably going to put a lot more size on just focusing on the
Standing Calf Raises 5 x 10-12 basics— and eating a shitload of food!

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TRAINERS of CHAMPIONS
IFBB PRO GURU By George Farah

CONTEST BULKING: TRY WHAT WORKS FOR YOU
George, I am doing a contest in about a year and I would like your advice
about bulking. What is the correct amount of carbs and protein for me to
consume? I am 5’9”, weigh 205 and I’m currently at 12 percent body fat. I train
using a four-day split.
Brother, you have to try different things and see what works for you. For example,
start with 300 grams of carbs and 200 grams of protein. If your weight goes up, then
you will leave it there until you plateau— and then you will increase your calories
until you start heading in the right direction. On the other hand, if you are gaining too
much weight and you start getting out of shape, then you will need to reduce your
calories until you get to your desired look and weight. Whatever type of workout you
are doing has absolutely nothing to do with your food intake. Set a simple diet and go
from there. Good luck.
“Most bodybuilders have no

clue how important it is to get
their blood work done. Serious-
ly, brother, that is very sad.”
BODYBUILDERS SHOULD HAVE BLOOD WORK DONE

You have talked about the importance of getting blood work done a few times a
year. Does the same rule apply to a natural competitor such as myself?
This is a very good question, because most bodybuilders have no clue how
important it is to get their blood work done. Seriously, brother, that is very sad.
Let’s face it, bodybuilders only worry about how things are looking on the outside—
because that’s what got most of them involved in bodybuilding in the first place.
The last thing they worry about is how healthy they are because after all, working
out should make you healthy. For the most part that’s true, but not when it comes
to competitive bodybuilders— natural or not. We put our system through some
seriously stressful states— from higher protein intake, lower carbs, higher intensity
and vigorous workout sessions to dehydration and sodium/water manipulation— in
order to achieve that dry, shredded look. By doing all of these things, you can’t help
but put yourself in what I call a “danger zone.”
So yes, natural bodybuilder or not, I suggest getting your blood screening done
or at least your liver and kidney function checked. And to be on the safer side, you
should get your cholesterol checked— to be sure that everything is looking good and
healthy on the inside, otherwise adjustments to your diet become very important to
ensure a healthier and better life away from the hospital. Please do yourself a huge
favor and get your blood work done a few times a year, and you will be thanking me
in the future.
George Farah is presenting his opinions and he

does not, in any way, shape or form, encourage
Follow me on Twitter @gvfarah or condone the use of any illegal or controlled
Instagram @georgefarah_guru substances.
Facebook: georgefarahdietguru Nothing contained herein is to be construed
as medical advice. Use of any drugs and exercise
PER BERNAL/ GETTY
www.georgefarah.net
regimen should only be done under the directions
and auspices of a licensed physician. The writer
does not claim to be a medical doctor nor does he
purport to issue medical advice.

THE BODYBUILDING WIZARD By Charles Glass

IF YOU’RE MAKING GAINS,
THAT’S ALL THAT MATTERS
When I first started bodybuilding, I would train biceps
along with doing the bench press on Monday and then on
arms day on Wednesday. But I wasn’t getting the results
I wanted, so I added in biceps on Friday along with more
bench presses, and I have gotten great results from that
split. My concern is some people have said that I was
overtraining, but I never do the same biceps workout back
to back, and I use completely different exercises. I am
fully recovered from Monday’s workout by the next day,
and I feel like working biceps three times a week is most
beneficial for me. What is your take on that approach?
You said you are getting great results? Then there’s your
answer. The bottom line will always be that you can’t argue
with results. If there was somebody who got shredded
dieting on fast food and candy, regardless of how badly
that might work for the rest of the population, you can’t
say it’s “wrong” for that person if the end result is optimal.
Back in the days of Arnold, Franco and the rest of those
guys (I got into bodybuilding at the very end of that era
myself), it was common practice for bodybuilders to train
every body part three times a week. Nowadays, just about
everybody would label that overtraining. But go ahead and
watch “Pumping Iron” sometime— those guys had pretty
damn good physiques! They ate plenty of good food and
they got plenty of rest, so they were able to recover and
grow in spite of a training frequency and volume that would
seem like overkill to most people now. Don’t worry about “Don’t worry about what other people think or
what other people think or say about how you train. If you say about how you train. If you have found what
have found what works well for you, it doesn’t matter if it’s
different from the norm or if other people approve. You are works well for you, it doesn’t matter if it’s differ-
making gains and improving— that is all that matters. ent from the norm or if other people approve.”
RECIPE FOR BETTER ABS:
TRAINING AND CLEAN DIET
I can’t seem to get volume in my abdominal region. Not
that I want a thick midsection, but I haven’t seen much
improvement over the past few years. What can I do to
BOTTOM: PER BERNAL, TOP GREGORY JAMES; INSET MIKE NEVEUX
improve my abs? How much training is needed every week?

If you are looking for thicker abs, which is what I think you
are asking, then you need to use additional resistance in your
abdominal training. Crunches are usually too easy for most
trainers after a while. Work your abs three or four times a
week. Start with hanging leg raises for three sets of 10-20. You
won’t need extra weight for those. Next, do three sets on any
type of crunch machine, using a weight that has you failing
anywhere between 10-15 reps. Finish with three sets of rope
crunches, again aiming for 10-15 reps. If you treat the abs like
you do your other muscle groups and challenge them with
resistance, they will grow thicker. As for the fat, you probably
need to clean up your diet a bit more (maybe you are eating
more carbs than you need to, a very common mistake for
novice dieters) and increase your cardio. You won’t see the
improvements in your abs until you strip away the fat.

THE PRO CREATOR By Hany Rambod
WORK ETHIC CAN

BEAT GENETICS
Genetics are a powerful factor in the success or
failure of a bodybuilder— I would never deny that
fact. But to a degree, less-than-ideal genetics can be
overcome via hard work, perseverance and having the
correct information on effective strategies for training,
nutrition and supplementation. Again, if you’re a
heavyweight with 14-inch arms, hard work probably
still won’t be enough to make you a star. But I do see
many genetic specimens who don’t want to work as
hard as others do, or who won’t do so without the
constant presence of what I call a “babysitter.” In
short, they are lazy. Let me clarify what I mean when I
call a bodybuilder lazy.
THE LAZY BODYBUILDER

Lazy could include such behavior as not doing
scheduled cardio sessions, or not doing them at
the intensity level prescribed. It could be skipping
meals, cheating on your diet, failing to prepare
your meals or substituting inferior food sources
for better quality foods, either for the sake of cost
or convenience. As I’ve said in previous columns,
there is a world of difference between the nutritional
value of a grilled chicken breast you cooked yourself
versus a one-piece box of McNuggets— but the lazy
bodybuilder would rather hit the drive-through than
take the time to cook.
In the gym, the lazy bodybuilder will use mostly When you put a good coach together with an ath-
machines and just a few favorite free-weight exercises lete willing to do what it takes in the gym and
(probably bench presses and curls), while avoiding the
toughest and most productive movements like squats at the dinner table to be his or her very best, the
and front squats (inevitably opting for the leg press), results can be spectacular.
deadlifts and barbell rows. He or she might skip leg day
to do an easier, more fun body part like arms. Before,
during and after the workout, the lazy bodybuilder DON’T BLAME THE COACH
might drink a supplement loaded with sugar that they At the end of the day, often it’s the coach who gets blamed when a bodybuilder
have been instructed to avoid, because they got it doesn’t look as good as hoped or expected. It’s almost like a “get out of jail free” card
cheaper or for free. Basically, all of this comes down to for the client. Hey, it’s not my fault! When you see a guy who jumps from trainer to
a lack of detail, lack of planning and avoidance of effort. trainer and repeatedly blames each of them for his poor condition, the more likely
The worst part is that a person like this will often scenario is that this person is not training or dieting hard enough. But as much as
hire a trainer or nutritionist like myself, and expect me a coach can be given credit for an athlete’s win, he can also often be treated as a
to pull some magic fairy dust out of my sleeve to make scapegoat.
them look phenomenal over the course of the last week I’ve learned that working with someone who has less-than-stellar genetics but a
leading up to the contest. It simply doesn’t work that phenomenal work ethic usually has a better long-term outcome. And when you put
way. A truly great physique on the day of the contest is a good coach together with an athlete willing to do what it takes in the gym and at
the end result of many great workouts, great meals and the dinner table to be his or her very best,
PER BERNAL
supplements, and astute attention to detail. Genetic the results can be spectacular. They can and Instagram: hanyrambod
factors aside, these “little things” all add up and can often do beat those with superior genetics Twitter: hanyrambod
often make the difference between first and 10th place. who are simply not willing to put the work in. Facebook: Hany Rambod (fan page)

TEAM OXYGEN GYM By Ron Harris
CURRY JOINS THE CAMEL CREW

– AND WINS 2 IN A ROW!
The big news after the Arnold Classic in Ohio was
the new and very much improved version of Brandon
Curry. Brandon had traveled to Kuwait back in December
of 2016 to train under Oxygen Gym head trainer Ahmad
Askar, leaving his wife and four children back home in
Tennessee for what was basically a four-month “boot
camp.” Along with the help of nutritionist Abdullah Al-
Otaibi, “The Prodigy” reinvented himself, going from
a stage weight of 220 to 245 pounds, and in better
condition than he’s been since his USA win in 2008. This
allowed him to beat heavy pre-contest favorite Dallas
McCarver to win the New Zealand Pro show, and then
score a back-to-back win one week later at the Arnold
Classic Australia.
“Brandon spoke to me when he was in Kuwait for the
pro show after the Mr. Olympia last September,” says
Askar (Curry placed a dismal 11th out of 12 in Kuwait). He
also spoke with Abdullah, having seen the consistent
condition of Team Oxygen athletes, and said he wanted
to come out to work with us in a couple of months.”
When Curry arrived, Askar evaluated his physique, and
decided that the two areas they would focus on the
most would be his back and legs. The key to bringing
both areas up would be what most of us would call
“shock treatment.”
“We did different things at every workout,” Askar
says. “Sometimes we did heavier weights for lower
reps, and other times we used more moderate weight
for higher reps, or supersets.” They would also focus on
different aspects of the back or legs at different training CONGRATS TO 2 NEW TEAM OXYGEN GYM PROS!
sessions. Brandon’s workout partners most of the time Two of Ahmad Askar’s clients turned pro at the Ben Weider Legacy Cup in New
were new 212 sensation Ahmad Ashkanani, and British Zealand. One was over 100 kg and Overall Champion Salaiman Al Tarkaib, who we
Pro Nathan De asha. Abdullah helped Curry tailor his featured last month as a top amateur to watch. The other was Mohammed Al Aqab,
nutrition to make gains, and then cycled his carbs up who turned pro in Men’s Physique in only his second contest ever. “I think that makes
and down to get him shredded, as he also does with 13 pro cards I have been able to help our team get,” said the always-humble Askar.
clients Roelly Winklaar and Nathan. Next month, learn more about Oxygen Gym and some of the top champions who
The end result? This is the Brandon Curry we have train there.
been waiting to see for almost a decade now: fulfilling
his tremendous genetic potential with a package of
round, full muscles along with a crisp condition from This is the Brandon Curry we have been waiting to
top to bottom and front to back. Brandon is back home see for almost a decade now: fulfilling his tremen-
with his family now, but will be returning to Oxygen
Gym in Kuwait in May, where he will train for the Mr. dous genetic potential with a package of round,
Olympia. He placed eighth his first time there, and has full muscles along with a crisp condition from top
DARREN BURNS
failed to make the top 15 in the three times he’s been

on the Olympia stage since. Something tells me that to bottom and front to back. Instagram: ahmad_askar_1
with a little help from the camel crew, this year will be a Facebook: Oxygen Gym Jabriya
different story! Instagram: o2_gyms

[ BUSTED! ] LEGAL Q&A BY RICK COLLINS,S J.D., cscs
Jersey Boys/Girls
(Juiced Edition)
Q: IS NEW JERSEY EXPANDING ITS RANDOM STEROID TESTING OF HIGH SCHOOL STUDENTS?
A: The New Jersey Senate recently percent among 10th graders and 1.1 percent most recent New Jersey Youth Risk Behavior
passed bill S-367, “An act concerning the among eighth graders. But using any Survey reported lifetime steroid use as two
prevention of steroid use among certain 2004 survey information wildly skews the percent, a full 1.5 percent lower than the
students.”1 The General Assembly passed its numbers. As I recently noted: corresponding national survey average.10
own version last September. Only two out of The highest overall rates of non-medical So, if all the surveys show steroid use has
120 politicians in both houses voted against teen steroid usage were during the years greatly decreased, do the actual New Jersey
the bill.2 While seeking to raise “aware- 1999-2004: jumping to 2.8 percent in 1999, drug-testing results show otherwise? No,
ness of the hazards of using steroids and hitting 3.0 percent in 2000 and 2003, again. There wasn’t a single positive test in
performance enhancing supplements,” the peaking at 3.3 percent in 2001 and 2002, and the New Jersey program in 2015-2016.11 The
bill also expands random steroid testing of remaining elevated at 2.5 percent in 2004 overwhelming majority of states apparently
New Jersey high school student athletes. The before dropping back down. What accounts don’t see the need to do any high school
state’s current program only permits testing for this inflated rate during those years? steroid testing at all. Texas once did— to an
of high school student athletes participating annual tune of $3 million— but scrapped
in sports championship tournaments. The its program in 2015 due to few positives
new bill appropriates $45,000 annually to
The new bill and a lack of evidence that testing was
expand testing to all student athletes. As of
this writing, the bill is awaiting signature by
appropriates $45,000 accomplishing anything.12
Bottom line: New Jersey legislators are
Governor Christie. annually to expand relying on skewed, outdated data to provide
OK, $45,000 isn’t a lot of money in a
state budget. But $45,000 would take quite
testing to all student support for a solution in search of a problem.
Would you buy a car today based on 2005
a while to flush down your toilet. Is that athletes. $45,000 safety ratings, or invest in a stock based on
where this money is going? Curiously, the the company’s 2005 earnings? Politicians, in
bill was created in response to a December would take quite a while a rush to curry favor with voters misled by
2005 report3 of the Governor’s Task Force on
Steroid Use and Prevention— information and
to flush down your fear-mongering media headlines, are ignoring
the best evidence and common sense.
reporting that is now 12 years old or more. toilet. Is that where this REFERENCES:
The report cites national trends in steroid use
relying on a 2003 Centers for Disease Control money is going? 1. http://www.njleg.state.nj.us/2016/Bills/S0500/367_
I1.PDF.
2. http://www.njleg.state.nj.us/bills/BillView.
and Prevention (CDC) Youth Risk Behavior asp?BillNumber=A2353.
Survey4, which reported that 6.1 percent of The answer, I suggest, has nothing to do 3. http://www.njleg.state.nj.us/OPI/Reports_to_the_
Legislature/steroidprevention.pdf.
students in grades nine through 12 had taken with the clandestine black market at all. 4. https://www.cdc.gov/mmwr/pdf/ss/ss5302.pdf.
steroids without a doctor’s prescription Rather, during those years a subcategory of 5. https://www.gpo.gov/fdsys/pkg/CHRG-109hhrg22241/
… and a whopping (and preposterous) products called “prohormones” was being html/CHRG-109hhrg22241.htm.
6. https://www.cdc.gov/mmwr/volumes/65/ss/ss6506a1.
7.3 percent of ninth-grade girls had tried openly marketed under the guise of dietary htm?s_cid=ss6506a1_w.
steroids! If you’re thinking the CDC study isn’t supplements.8 7. http://monitoringthefuture.org/pubs/monographs/
vol1_2004.pdf.
worthy of lining the bottom of your birdcage, Even the 2005 Task Force report itself 8. http://www.huffingtonpost.com/entry/
you’re right. The flawed CDC methodology acknowledges the prohormone problem. the-rising-epidemic-of-teen-steroid-abuse_
us_586d012de4b014e7c72ee516.
was subject to criticism by Harvard steroid However, a federal law change effective in 9. http://monitoringthefuture.org/data/16data/16drtbl5.
expert Harrison Pope, M.D., in his 2005 2005 greatly diminished the prohormone pdf.
Congressional testimony5 and it defies market (a 2014 “designer anabolic steroid” 10. http://www.state.nj.us/education/students/yrbs/2013/
full.pdf.
common experience. But even using this amendment decimated it). Today, MTF 11. http://www.njsiaa.org/sites/default/files/document/
flawed methodology, a more recent (2015) statistics show that for grades eight, 10 News%20Release%20-%20NJSIAA%20steroid%20
testing%20results%202016%20--%20FINAL.pdf.
CDC survey6 reports much lower numbers: and 12 combined, the percentage of youths 12. http://www.dallasnews.com/news/local-
only 3.5 percent of students had taken steroid reporting having used steroids at least once politics/2015/05/29/texas-high-school-steroids-testing-
effort-shut-down.
pills or shots without a doctor’s prescription in their lives is now only 1.3 percent.9 And
one or more times during their lifetime. that’s down from 1.5 percent last year. The Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer
The Task Force also cites the more reliable fact is that teen steroid use nationwide is at that members of the bodybuilding community and nutritional
national Monitoring the Future (MTF) survey7 an all-time low. supplement industry turn to when they need legal help or
representation. [© Rick Collins, 2016. All rights reserved. For
from 2004, which stated that annual steroid But is steroid use now higher among New informational purposes only, not to be construed as legal or
use was 2.5 percent among 12th graders, 1.5 Jersey teens? Nope. Student responses to the medical advice.]

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VOLUME 54, NUMBER 6

NEW STUDY! IS IT BAD FOR YOUR HEART?

ARE YOU READY FOR A

THE FACTS DON’T LIE

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“I WAS LIKE … WHAT IN

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8 MD musculardevelopment.com June 2017

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June 2017 musculardevelopment.com MD 9

100 ON THE SHOULDERS

108 LOOKING INZANE!

12 MD musculardevelopment.com June 2017

68 PROTEIN POWER! Cutting-Edge Research

departments By Team MuscleTech®

130 SPORTS SUPPLEMENT REVIEW

62 FAT ATTACK The Scientiﬁc Approach to

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