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JANUARY 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™
n over Ma How C odin Dave Go Does It
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Your Drug-Free Anabolic Key to More Muscle
Myths, Lies and Misconceptions
PRIME-TIME MUSCLE / DAVE GOODIN
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www.ironmanmagazine.com \ APRIL 2006 261
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176 ANABOLIC TRAINING From the Bodybuilding. No.com Please display until 12/30/08 • Squat Science—Rules to Grow By • New Size-Building Studies • Mr.indd 1 Free download from imbodybuilding. 246 PROFILE: JOEL STUBBS The over-40 pro talks about training. lies and misconceptions. 96 OLDER-BUT-BETTER TEXAS SHREDDER Drug-free bodybuilder Dave Goodin discusses how he gets sliced—and how he keeps building muscle as he closes in on 50. give me a spot!”). 90 A BODYBUILDER IS BORN 42 Ron Harris teaches his young protégé how to plan for more muscle. life philosophy. OLYMPIA Big. 126 SQUAT SCIENCE 142 MUSCLE-SCIENCE STUDY HAUL Jerry Brainum reports on the International Society of Sports Nutrition conference in Las Vegas.IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE IRON MAN MAGAZ WE KNOW TRAINING™ CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C January 2009 FEATURES 64 TRAIN. Lies and Misconceptions JANUARY 2009 $5. Aerobics 246 Myths. 136 X-FILES Steve Holman and Jonathan Lawson show you how to X-celerate your gains. a 53-year-old bodybuilder and powerlifter and the developer of the innovate-to-isolate Flexolate training cuffs. PRIME-TIME MUSCLE—OVER-40 BODYBUILDING at Shredded ™ 254 HEAVY DUTY A classic Mike Mentzer diatribe on aerobics: myths.com . ver Man How Co odin Dave Go Does It 50 Leucine Your Drug-Free Anabolic Key to More Muscle 266 ONLY THE STRONG SHALL SURVIVE Coach Bill Starr reveals how strengthening one small bodypart can improve your big lifts and athletic performance. 230 IFBB MR. Claus. Photo by Michael Neveux. 68. 202 JOE ROLLINO Doris Barrilleaux’s impressions of a 103-year-old legend of the iron game. a solution for low-back squatting problems. 114 LEUCINE The Wilson brothers analyze this key amino—and the ways it can give older bodybuilders a magic anabolic edge. Olympia—Eye-Popping Full-Page Pics 10/31/08 5:39:05 PM FC_IMJan2009_F. full-page pics of the most muscular men in the world. EAT.IronManMagazine. Hair and makeup by Marisol Orozco. Lots of views you can use to get huge—and cut! 158 STRAPPING UP TO GLORY David Young’s Q&A with Terry Baldwin. Plus. Plus. supplements and overcoming obstacles. 1 www.com archives. GROW 111 The TEG men reveal what they learned from this year’s extended ripping phase.99 PLUS: Vol. 96 DAVE GOODIN 126 SQUAT SCIENCE Jerry Brainum gives the king of the mass moves a good going over. a peek at their new X-mass workout (“Hey. researchwise. Dave Goodin and Lexy Raven appear on this month’s cover. Jim Brewster outlines how the over-40 bodybuilder can jack up muscle-building hormones.
photos. hot Hardbody and X-traordinary workouts. 248 PUMP & CIRCUMSTANCE Ruth Silverman’s views of the Olympia extravaganza. including burst cycling (no. plus. 74 NATURALLY HUGE John Hansen lays out the best workout for growth. 86 CRITICAL MASS Steve Holman’s muscle-building tips and trips for putting some freak on your physique. body-growing techniques.IronManMagazine. Check out the February issue on newsstands the ﬁrst week of January. Then C.CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CO DEPARTMENTS 28 TRAIN TO GAIN Tips for over-40 beginners. 54-year-old Ed Cook. D-rail illness and beta-alanine’s anabolic connection. Plus. going from skinny and weak to a peak physique. 276 MIND/BODY CONNECTION Dave Draper’s look at the diverse paths of winter training.com viewers recently clicked on the most: >CONTEST COVERAGE Get the latest. Sloan checks out German Volume Training and outlines a few programs tailor-made for quick size and strength gains. 208 186 ANTIAGING RESEARCH Is DHEA the fountain of youth? Jerry Brainum explains its pros and cons. emphasis on the ladies. BodySpace Physique of the Month. Plus. a new DVD review and training advice. 28 TRAIN TO GAIN ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLIN www.’s world of bodybuilding 208 NEWS & VIEWS Lonnie Teper’s raucous report from Olympia Weekend in Vegas. video and blogs from the biggest events. greatest results. 52 EAT TO GROW Go fish. and how to live to be 100. download some of our most popular features. his workout and eating tips included. 224 MUSCLE “IN” SITES Eric Broser’s monthly Web-surfing results. Free download from imbodybuilding.com See more Photos @ See more Video @ In the next IRON MAN: Next month we’re on a transition mission—to give you the ammunition you need to transform your physique fast. ONLINE VIEWERS’ CHOICE Here are the places that IronManMagazine. Joe Horrigan on cable rows and lower-back pain. Build your muscle-building collection. CLIPS >BEHIND>HOTyour heart >PDF LIBRARY THE-SCENES Feel Read and/or VIDEOS See and hear interviews with the stars of the muscle world. You’ll see how Chris Jalali did it. it’s not having gas on a stationary bike). 82 SHREDDED MUSCLE Dave Goodin on the state of natural bodybuilding. gorgeous gals. race when you view these studio sessions with fit. 288 READERS WRITE Military might. Ron Harris keeps you on track with his negative-topositive mind-blowing. NEWS & VIEWS L. ballsy comments.T. 44 SMART TRAINING Coach Charles Poliquin outlines work-capacity training to shock your shoulders.com .S.
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PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S
by John Balik
Founders 1936-1986: Peary & Mabel Rader
Publisher/Editorial Director: John Balik Associate Publisher: Warren Wanderer Design Director: Michael Neveux Editor in Chief: Stephen Holman Art Director: T.S. Bratcher Senior Editor: Ruth Silverman Editor at Large: Lonnie Teper Articles Editors: L.A. Perry, Caryne Brown Assistant Art Director: Brett R. Miller Staff Artist: Fernando Carmona IRON MAN Staff: Mary Gasca, Vuthy Keo, Mervin Petralba
Contributing Authors: Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, John Little, Stuart McRobert, Gene Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D., and David Young Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn, Jake Jones Contributing Photographers: Jim Amentler, Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman, J.M. Manion, Merv, Gene Mozée, Mitsuru Okabe, Rob Sims, Ian Sitren, Leo Stern
The Passing of a Giant
Ben Weider, a Man of Vision
Ben Weider created and nurtured competitive bodybuilding on a worldwide stage. Before he entered the picture, the sport had no one with global vision. Ben’s passion and indomitable energy created a sports organization that now stretches to 173 countries, and his passing marks the end of an era. While he handed off the baton in 2006 to Rafael Santonja, who got a great deal of experience at his side, as both a symbol of the IFBB and its creator Ben Weider is irreplaceable. He had an unwavering belief in the power of sport to unite and a lifelong dedication to the idea that bodybuilding is an important part of nation building. Nothing and nobody can stand in his shoes. Bodybuilding changes more than the body; Ben understood that and was a tireless evangelist for its transformative power. Born in 1923 in Montreal in humble circumstances worsened by the deep poverty of the ’30s, Ben dropped out of school after the seventh grade to help support his family. That early trial by fire plus the relentless anti-Semitism of the time forged his spirit. Ben began his lifelong support of the military by enlisting in the Canadian Army, landing on the beach in Normandy on June 6, 1944. In his later years he was awarded the title of honorary colonel. By 2004, his prestige was so high that during the ceremonies honoring the 60th anniversary of D-day, he was seated next to the president of France. With his older brother Joe, Ben shared a vision of what bodybuilding could be, beginning with their belief that it was good for everybody. What I admired most about him was that he changed the politics of the sport in the United States and the world. Because he understood prejudice, he created in the IFBB an organization that judged competitors not on skin color or religion but on who had the best physique. Before the IFBB, it was impossible to be a Ben Weider, receiving the Peary and Mabel Mr. America if you were Rader Lifetime Achievement Award from Jewish or a person of color. John Balik at the ’04 IRON MAN Pro. Ben changed that. It’s often mentioned that he made a statement for equality in 1975 by insisting on equal treatment and accommodations for all athletes in apartheid South Africa during the IFBB World Amateur Championships in Pretoria. Few of us can make that kind of difference. Ben did! Ben passed away on October 18, 2008. My deepest condolences to his family. IM
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We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art or other submissions must be accompanied by a selfaddressed, stamped envelope. Send submissions to IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining speciﬁcations for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or manuscript as we see ﬁt, and photos submitted have an implied waiver of copyright. Please consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.
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26 JANUARY 2009 \ www.ironmanmagazine.com
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One thing a man starting out in his 40s does not have that his counterparts who have been at the iron for decades do have is the wear and tear of those thousands of heavy workouts on the joints. Less wear and tear. books. more supplements. Toney Freeman. he probably earns quite a bit more. a gym membership. Despite his relatively lower testosterone. Your odds of doing things the right way and not making foolish mistakes and errors in judgment lessen significantly. Theoretically. of course. when energy and hormones run at their highest? You could say that. lower back or elbows. Healthy joints and connective tissues mean you can train heavy on any exercise without being limited by pain or the risk of reinjuring beat-up areas. all those factors—many of which the average teen can only dream of until he starts building a career—can still help him make very good gains. Ronnie Coleman. Sonny Schmidt and. Did they miss the boat by not starting as teenagers. we all learn and grow mentally and emotionally as we get older. I’ve seen that there are some definite advantages to being a late starter. an older man can have the upper hand. Advantages of a late start Because muscle growth is a very gradual process and requires a good deal of knowledge and strategy. but watching my older brother Dana get serious about bodybuilding a couple of years after he hit 40. but I’m the one who always has some kind of ache or pain in the shoulders. If you’re a newbie who’s passed the “new 30” and wonder how you could count yourself lucky. —Ron Harris Free download from imbodybuilding.com . Youth may have boundless energy and enthusiasm. The average 45year-old doesn’t just make three times more money than a 15year-old. Notable examples include Bill Pearl. magazines and DVDs—and perhaps even a personal trainer. and that can serve us well as we train in middle age. What about the guy who doesn’t really get started until he’s over 40? In a society increasingly preoccupied with antiaging. That means he has disposable income to invest in better food. Chris Dickerson. Patience and wisdom. My brother is seven years older than I am. think about the following: Mo’ money. tendons and ligaments. but patience and wisdom are often in very short supply. more men begin serious training later in life. Vince Taylor.S TA R T I N G O U T Over-40 Beginners Bodybuilding has a proud tradition of men who displayed superior physiques well into their 40s and often beyond. the late Don Youngblood.
If you’re after huge forearms with the crushing power of an industrial vise. when you wear short sleeves. There was no way out.HE WANTED TO FIGHTUntil I Crushed His Hand! He was big. He was pissed. it’s the lower arms that are exposed for all to see. You’ll want your forearms to be huge and vascular to match your thick. And he wanted to kick my butt. It’s the ultimate forearmand grip-building tool on the market because it provides your muscles with the two essential requirements they demand for awesome size and strength: speciﬁcity (mimics gripping action) and progressive resistance. Remember. You’ll develop a bone-crushing grip fast by adding one or a number of power coils for that critical progressive-resistance effect.com Whatever You Need—Wherever You Train ™ .95 *PLUS SHIPPING & HANDLING Visit us at Home-Gym. get the Super Gripper. so I extended my arm for the opening hand shake— and then I crushed his hand like a Dorito. beefy upper arms—and now they will. Fight over thanks to the Super Gripper.com or call 800-447-0008 ©2010w Home-Gym. Super Gripper $29.
If your triceps routine is a bit stale and you haven’t seen improvements lately. like incline curls and overhead extensions. We’ve used that Flex-X technique on contractedposition exercises like triceps pushdowns and leg curls to get excellent occlusion size effects. People at my gym look at me weird. The key to getting fast. close-grip bench presses. In place of a total static-hold set. I gave it a try myself.RonHarrisMuscle. You need change for continual gains. damn. has applied that to his own triceps training.ironmanmagazine. At the end of each set of weighted dips. as well. he holds the last rep in a static contraction as long as possible. Additional weight hanging from your waist is optional but probably unnecessary. so you should rotate techniques frequently. who packs a pair of 21-inch arms at just 217 pounds and is a former gymnast. Neveux Tip for Titanic Tri’s End-of-set flex tactic Have you ever noticed the fantastic triceps development of male gymnasts? It’s certainly better than that of most bodybuilders of roughly the same size. give this one a try at your next workout. move to the stretch point and hold.X-Rep. —Ron Harris Editor’s note: Ron Harris is the author of Real Bodybuilding. On some moves a certain X tactic will help you feel the muscle more than you ever have.Train to Gain / MASS TACTICS X-FILES Static-Contraction Reaction Q: Do I have to use static contraction sets to get best results from the latest X-Rep [Fascia-Expansion] program? I feel like a dork holding a weight in the contracted position for up to a minute. Oddly enough.com Free download from imbodybuilding. At exhaustion. does it work! You could also attempt a long hold as a set of its own after your dips.com. you could do a standard set and then tack on a static hold at the end for as long as you can maintain it. —Steve Holman and Jonathan Lawson Editor’s note: The above is excerpted from the e-book X-Rep Update #1. and. Putting just a slight bend in your elbows so they’re almost totally locked out magnifies the difficulty exponentially. the easier it is to find favorites that work well for you on certain exercises.com Neveux . A: You don’t have to use any tactics you aren’t comfortable with—and not all of them will work well for everyone anyway. both of which are essentially the top position of a dip. Adaptation occurs quickly. stimulating it to new levels of growth—but heed the warning: Don’t get stuck on one technique. Michael Libertore.com. continual results is experimentation. NPC ’08 Junior National Heavyweight champion and USA runner-up Michael Liberatore pointed out to me that gymnasts spend a lot of time supporting their bodyweight on the parallel bars and pommel horse. pushdowns or even dips. available at www. Liberatore. Merv 30 JANUARY 2009 \ www. they don’t get those heroic horseshoes from endless sets of skull crushers. The more techniques and tactics you try. available at www . You can tack that same end-ofset hold onto the back end of a standard set of stretchposition exercises.
your pressing poundages will skyrocket. This device allows you to train your rotator cuff muscles in complete comfort and with precise strengthening action. Get the ShoulderHorn. delts or triceps but in a group of muscles known as the rotator cuff. they become the weak link in the action and your pressing strength suffers. Once you start using the ShoulderHorn for two or three sets twice a week. There have been reports of 20-to-30-pound increases in a matter of days. start working your rotator cuff muscles. 20 extra pounds on the bar—after only a couple of workouts? Sure. During the bench press and almost all other upperbody movements these muscles protect the shoulder joint and prevent ball-and-socket slippage.95 *PLUS SHIPPING & HANDLING Visit us at Home-Gym. If these muscles are underdeveloped.com or call 800-447-0008 Push Ups Seated Row Handle ©2010 Home-Gym. you injure your shoulder. adding 20 pounds to your bench in two or three training sessions may sound crazy. One of the best ways to strengthen this area and create an upper-body power surge is with direct rotator cuff exercise. After a few weeks you’ll be amazed at your new benching power.YOU CAN BENCH BIG Add 20 Pounds to Your Bench Press Almost Overnight! How would you like a surge in upper-body power and a bigger bench press—say. and feel the power as you start piling on plates and driving up heavy iron. impressive bench press can be yours. Shoulder Horn $59. The rotator cuff muscles stabilize the shoulder joint. or worse.com Dip Belt Accu-Measure Fat Calipers 8 Over 4000 best-selling products online . especially if your bench press poundage has been stuck in neutral for a while. A big. But nine times out of 10 this stall is due to an easily correctible muscle weakness—not in the pecs.
Look at your triceps and think of how they work and where the attachments are. For example. Massachusetts. Call (800) 447-0008. Why would I? If you’ve found two or three exercises that you can do with increasing intensity and increasingly heavier weight. and get into the process of setting yourself up for some creativity. I have very strong triceps: I can do straight-bar pushdowns with 230 pounds for 10 good reps. but I don’t. Try not to think of the exercise as a so-called shaping move or anything of the sort—there’s no such thing. have problems mastering the exercise and/or don’t feel it in the directed muscles but rather in the joints in the surrounding area? The power I feel when doing pushdowns I also feel when doing lying extensions with a cambered bar. on extensions try putting a bar on a low pulley and bringing it overhead with both hands. Find two or three of these gems. He’s been a champion bodybuilder and arm wrestler. Start with the conventional exercises first when looking for keepers. then let the bar come back all the way so that your forearms collapse totally onto your biceps—then push out again. weighted dips. Perhaps the attachments are high and you need specialized training. however. Questions then arise: Are you strong when doing the exercise? Do you feel leverage and power in that position? Or are you weak and shaky. oddly.HomeGym. and you have your path to triceps glory. then you’re on to something. I have done sets with 225 pounds for 12 reps with strict form. you want to use all the weight that you can handle and blast away as if you were doing any other major exercise. You can purchase his book. from Home Gym Warehouse. before you’ll see real change. then do three all-out sets. Now. Now put one leg forward and push out just with your triceps. If it feels just right. Be as strict as possible and give a squeeze at the contraction point. designed to hit the triceps from a unique angle. Burke’s Law—a New Fitness Paradigm for the Mature Male. Often those of us with great triceps don’t have great pectorals and vice versa. For triceps that will be pushdowns. why change for the sake of changing? Say that you’re just beginning your journey. If they feel good. Do 10 to 15 reps and see how they feel. For instance.com. You need to stick with the exercise(s) for at least six months to a year. write to pbptb@aol. Burke has a master’s degree in integrated studies from Cambridge College in Cambridge. I don’t agree with changing the routine once I find what’s making my muscles grow and separate. If none of them work too well for you. and he’s considered a leader in the field of over-40 fitness training. seated machine dips and so on. Visualize the biomechanics of the situation: Look at 34 JANUARY 2009 \ www. Free download from imbodybuilding. Most muscles are designed to be a particular shape and size once they reach maximum hypertrophy. When I say leverage advantageous. I believe the best you can do is find the most leverage-advantageous exercises and blast away. I can bench-press more with a reverse grip—hands supinated as opposed to hands pronated. I am not such a good bench presser. I assure you. I’m average at best. it’s to find or create the best movements for that bodypart and stick with them. that’s how we’ve all done it over the years.ironmanmagazine.com. the other exercises mentioned all press directly down or up. His training DVD “Burke’s Law” is also now available. This is a bit different. I’m natural and want bigger arms. rather.Train to Gain / MATURE MUSCLE Building Bigger Bodyparts Q: I’m 45 years old. I mean the exercises that you feel most powerful doing and have total control over—the exercises that you’re able to do easily yet intensely. or visit www. Keep your elbows totally still—right on either side of your head. start getting creative. If you think in biomechanical terms.com As you age pictures that show the triceps and how they attach. —Paul Burke Neveux \ Model: Dave Goodin Editor’s note: To contact Paul Burke. The idea with any stubborn bodypart is not to change for the sake of changing.com . Could you tell me how you got your triceps so full and defined? A: You may think that I have a secret. lying extensions. What you’re doing is changing the point of attack. and I’ve been training for 10 years. When isolating a muscle. That’s because my triceps have low attachments and I was born with a lot of muscle fibers there. The key with any muscle group for those who are natural is to find the two or three most leverage-advantageous exercises and blast the hell out the target muscle once a week.
you isolate to innervate and accelerate muscle growth. you’ll never go to the gym without them! Cable Rows Cable Laterals Y ONL 5 19. On many exercises it’s your grip that severely reduces your ability to isolate and innervate the target muscle. Once you try them. But what if you could eliminate grip completely? The patented Flexsolate gripless cuffs do just that. The rigid.9 $ (plus ship nd h ping a andlin g) Us ew e Every pair of cuffs comes with an instructional DVD. With Flexsolate.com . You’ve never felt anything like it. unyielding grip become the Achilles heel that limits growth stimulation. Specify XS-S-M-L 4r0 es cis e x ov ith er ! Hammer Curls Crossovers 1-800-447-0008 or Home-Gym.% More Muscle 00 Stimulation 3 You’ve Never Felt Anything Like It! ™ FLEXSOLATE GRIP-FREE CUFFS Fact: A static grip can limit muscle action and growth. For example. enabling you to fully contract the targeted muscle for exceptional ﬁber recruitment. standard straps just don’t do the job on pulldowns.
Strive to build more muscle and strength. 3) Youngsters. and the results will take care of themselves relative to your genetic potential and dedication. If you can’t complete a rep in correct technique. improves overall fitness. steady bodybuilding progress. Do your utmost to stay at your best if you’ve already trained well for a long time. regardless of age. First get the approval of your doctor—make sure demanding cardio work is safe for you.ironmanmagazine. bodybuilding can add life to your years and perhaps years to your life. Supplement it with cardio and stretching for a complete regimen. not just physique. you’ll be a true superman. It may be easier to be impressive in middle age than as a youngster—if you know what you’re doing. 5) Younger people usually need more calories than older people. Bolder Bodybuilder’s Greatest Goal I’m over 40. that same calorie intake may be too much. 1) Charles Smith was a major figure working on Joe Weider’s magazines in the 1950s and one of the last links to the pioneers of bodybuilding. that’s normal. 50. What matters most. not to build or maintain a big bench press and not to build or maintain a six-pack. and don’t overeat. So if you feel you need an extra day between workouts or a more abbreviated training routine. Here’s why: It builds strength. do several progressive reps of each stretch. though it’s recommended for them too. Slow and steady is the way to go—by way of a permanent lifestyle. Train for health and physique. Eat as many nutritious calories as possible without getting fat. It may include those targets. If you’re. because of their age and because they have more training years ahead of them. Here’s what Charles told me shortly before his death in 1991: “You never know how important good health is until you no longer have it. but there are some differences if you’re to achieve training longevity. He’s the author of the new 638-page opus on bodybuilding Build Muscle. Lose Fat. increases resistance to injury and transforms physical appearance. usually don’t know what they are doing. Do that week after week. is doing the best you can one day at a time. improves posture.com. end the set. each one taking you a bit farther than the previous one. that means your ageadjusted maximum heart rate is 220 minus 50. and just one slip can lead to an injury. but middle-aged bodybuilders should definitely include it twice a week for heart health. Take about two months before working your heart hard. That’s nothing compared to a professional bodybuilder but plenty compared to the average 50year-old. It’s not to build or maintain a 17-inch arm or even a 16-inch arm. Never cheat. 4) Older people usually need more recovery time and have less exercise tolerance than younger people unless the older people have exercised for years and have developed conditioning that’s better than the average younger person’s.Train to Gain / HARDGAINER The Older. You’ll need to go to at least 85 percent of your age-adjusted maximum heart rate.com Free download from imbodybuilding. 2) Training safety is the number-one priority for middle-aged bodybuilders—whether beginner or experienced. Done correctly. The greatest benefit of bodybuilding isn’t aesthetics but health. Done correctly. otherwise they wouldn’t be experienced bodybuilders. That’s why strength training is the most important element of an exercise program.com . —Stuart McRobert www. Even then. That way you’ll make good. say. Eliminate junk food. Instead. though.Hardgainer. Train correctly at every workout. If you can maintain that or very close to it when you’re 60. Experienced bodybuilders know how to train safely. but never lose sight of the bigger picture.com Editor’s note: Stuart McRobert’s first byline in IRON MAN appeared in 1981. but you have to do it for the rest of your life to get both benefits. but it’s easy to get injured while stretching. and your greatest bodybuilding-related goal is also mine. so be careful. available from Home Gym Warehouse. Middle-aged bodybuilders should definitely stretch two or three times a week—preferably after their weight workouts. but 30 years later. slows the effects of aging. I go to about 165 beats per minute. Teenagers may be able to eat a great deal without getting fat. or do your utmost to work toward your best if you’re new to bodybuilding. Sleep well every night. 6) Youngsters don’t have to do cardio. helps control bodyfat. Never do any ballistic stretching. Hold each rep for at least 20 seconds. the strength-training aspect of bodybuilding is the most productive form of exercise. or if you’re already in good condition because you’ve been doing cardio work for many years. Avoid all harmful habits. (800) 447-0008 or www. and 85 percent of that is 145. 7) Youngsters don’t have to stretch. No other single form of exercise can produce all those benefits. start out at low intensity and gradually build up the effort. Do not get injured. Neveux 36 JANUARY 2009 \ www. Middle-aged bodybuilders must be even more careful to choose exercises that are safe for them and use correct technique.Home-Gym. have a greater potential for mass than much older people do. increases calorie consumption. Fast weight loss is always a bad idea. but the greatest goal is much bigger. The greatest bodybuilding-related goal is training longevity—to train for the rest of your life. activities and environments. At 49. Once you’re in good condition. or 170. develops muscle. Look after yourself! That applies to people of all ages—and you should never take liberties with your health even if you’re young—but it applies with ever-increasing magnitude as you age. Eat correctly at every meal.” Think about that—dwell on it. Eat healthful food only. So youngsters can have higher expectations. Health is great wealth and should be revered and preserved. month after month and year after year. And do it all relentlessly. Imagine 175 pounds and a 31-inch waist at 5’9” and age 50. Sensible training for us over-40s is similar to sensible training for bodybuilders in their 20s. Maintaining a supple body is imperative for keeping a youthful body. strengthens bones. although some of them do things that would injure most other bodybuilders. It’s not what you can do over the next year or two or three but that you’re still training in 30 or even 40 years. Losing fat only and keeping it lost are the priorities. 145 beats per minute won’t be enough to give your heart a good workout. Beginners. Look Great.
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the muscles along the spine decrease in activity to the point that they actually stop 38 JANUARY 2009 \ www.J.. spinal extensors (muscles along the spine). untrained person rounds his or her back forward. As with many exercises.SoftTissueCenter. They have several options: 1) Drop the cable row. Its popularity hinges on the dynamic action of the row. So what’s the problem with it? The very thing that makes the seated cable row unique is what makes it unusable for some. For others. That can lead to a sprain or worse. Virtually all bodybuilders today either include it in their back workouts or have used it in the past. The reason is that the muscles along the spine don’t work the same way as the biceps. the weight of the upper body and anything you’re holding is taken by the ligaments and disks of your spine. An enormous amount of muscle is trained firing—it’s known as myoelectric silence. attempts to protect the back simply reinforce the problem.ironmanmagazine. and new attempts to strengthen them leads to more strain and sprain. It sounds like a good exercise. The solution is to reduce the weight significantly and give the back muscles a chance to actually experience a training effect. D. rear delts (posterior deltoids).Home-Gym. Some powerlifters include it for all those reasons. “Doc” Kreis. hamstrings (from leaning forward and leaning back). instability—and may not be able to perform seated cable rows because of back pain. the weakness of the lower back creates a vicious circle. When an average. Some trainees have lower-back problems—disk pathology. They start too heavy to begin with and increase the poundage too fast. Any trainee who begins to do seated cable rows should use light weight. however. upper lats (teres major). 2) reduce the weight without increasing the reps significantly. You can use your legs or hips to pull the weight back on the first and last rep of each set so you won’t have to lean so far forward.A. Some trainees have such serious lower-back problems that an alternative technique is the only way they can row. middle back (rhomboids. Don’t lean too far forward at the start of each rep on cable rows. as the lower back takes a long time to recover from high-volume training. pecs and quads do. Strength. At the same time the rowing motion occurs. 3) try to not lean as far forward on the row. Weakness causes many trainees to strain their lower backs so easily that they stop training those muscles.com Free download from imbodybuilding. arthritis. biceps and brachioradialis (large forearm muscles). at one time: lower lats (latissimus dorsi). or you could do serious damage to your lower back. and then train hard.com Neveux \ Model: Dan Decker . middle and lower trapezius muscles). Some trainees experience lower-back pain from seated cable rows.com.com for reprints of Horrigan’s past Sportsmedicine columns that have appeared in IRON MAN. and E. Then your lower back initiates the pull by extending the hips and back. You lean forward and stretch your arms forward to full length. You can order the books. Some trainees have had so many back strains that they can’t tell the difference between normal training soreness that lasts a few days and injury—but that’s a topic for another time. D. Research has demonstrated a reason for the lower-back injuries we commonly see in health care. The large amount of muscle activity lends the exercise to a great deal of weight for the strongest trainees.. Conditioning and Injury Prevention for Hockey by Joseph Horrigan. Horrigan Editor’s note: Visit www. and any training modification that keeps them in the gym is a good thing. They then become further deconditioned. and others never really acclimate to the movement. At the point of back rounding. —Joseph M. (800) 4470008 or at www.C. it has good points and bad points. Those studies were done with untrained individuals and weren’t repeated with trained subjects. and the 7-Minute Rotator Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse. The problems with the seated cable row led to the creation of seated row machines that have a chest pad to lean against to “protect” the back—the quote marks around protect are not meant to be sarcastic. Train smart. In many cases. perhaps much lighter than he or she can easily handle.Train to Gain / SPORTSMEDICINE Seated Cable Rows and Lower-Back Pain The traditional seated cable row is commonly performed in every heavy gym or gym chain.
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featured Mike Katz and Lou Ferrigno grunting. to be dropped as an OlymMost bodybuilders and pic lift in 1972.Train to Gain / TECHNIQUE You May Not Remain Seated Please rise Arnold!” with each rep. used to rip on me for ing.com . ways had pretty decent delPressing in a standing toids. then 40s for six and move a lot of iron. I thought I’d hurt my was working more upper chest than shoulders. press on Smith or Hammer Because you hold dumbStrength or LifeFitness maNeed bigger delts? Branch Warren is a big proponent bells directly over your chines.” that my deltoids were already getting sore.ironmanmagazine. It’s becompresses. 60s for 12 and quite a bit when I get to my heaviest weights. It ain’t gonna happen. tional. and the once the soreness kicks in—and you find your shoulders shoulder development of those men was typically sensagrowing wider. a coland back support. What’s so wrong with When I decided to give standing dumbbell presses a try. and I’ve always been position is much tougher very strong on any type of because you’re forced to overhead press. Picture the broad. a perfect upright position. The slight wound to your ego Marty talked about the old-time bodybuilders who all due to the lighter dumbbells will be just a distant memory did standing presses with dumbbells and barbells. it was just chest development. down. whether I like it or not. I could have gone a bit heavier. Plenty of guys press of free-weight presses. they were plenty heavy! The real proof that I was on what she perceived as horrendous technique and said I to something came only hours later. rounder. the years are weight as you do when you perform the exercise sitting catching up to me and I can’t train so heavy all the time. commented so the bar didn’t whack my that standing presses for jaw or nose as I pressed. “You can never have too much upper visit to the chiropractor was called for—but no. when I press while seated on a bench. Janet.RonHarrisMuscle. I’ve pressed 140-pound dumbbells for a few reps. It’s odd. It shoulders have gone the was the lean that actually way of the dinosaur over caused the overhead press the past three decades. cannonball delts of John Grimek. there was another probhadn’t happened to me in more than a year. read something that piqued which forces your shoulders my curiosity and caused me to work much harder than to rethink my presses for they would if you were nicethe first time in years. and I’ve pressed 275 60s for a final 10. Armand Tanny and Steve Reeves. because 60s and 70s are a warmup weight on a barbell to the front for a few reps—but always with for me when I do my overhead presses seated. I got 50s for 15.com Free download from imbodybuilding. “Arnold! Merv \ Model: Branch Warren 40 JANUARY 2009 \ www. —Ron Harris Clancy Ross. I’ve tried umnist for The Washington standing presses with a Post and a world-champion barbell many times. Both I don’t give much thought of them owned some of the to shoulder presses.” you should also recall two memoEditor’s note: Ron Harris is the author of Real Bodyrable workout scenes involving standing presses that building. available at www. front of or behind them. and powerlifter who’s probthey never felt quite right.com. something that Aside from the lean-back form. My wife. Just be sure you don’t attempt to use as much ing clear to me that. I can warmed up with a pair of 30s for 12. Try them standing with dumbshoulders rather than in with barbells and dumbbells bells for new shoulder size. ly supported by a bench Marty Gallagher. Recently. My shoulders have been feeling the wear and tear So I’d give the big thumbs-up to standing dumbbell of well over two decades of heavy training. Today a lot of people a lot more sense to me. but not much. lem. ably forgotten more about A certain amount of leanweight training than most ing back was needed just people know. I that? Well. My witty shoulders somehow and was worried that an emergency comeback was. thicker. I keep yourself balanced. but I also arch my back and lean back then did my work sets. I’ve albest shoulders of their era. I always serious weight trainers felt that I was going to fall today have never even done backward. Dumbbells make them. it’s but always seated on a much easier to maintain bench with back support. Standcompromised form. If you’ve seen “Pumping Iron.
Discover how to build power and size with 3-D Positions of Flexion: big midrange movements. a breakthrough massbuilding method that has bodybuilders all over the world growing faster than ever and achieving skin-splitting pumps at every workout. Bonus: 10 Minutes to Granite Abs is also included on this action-packed DVD. See this exciting size-boosting approach in action. This DVD explains Positions of Flexion.com or call 800-447-0008 ©2009 Home-Gym. Turn your guns into cannons and your shoulders into boulders.3-D MUSCLE BLAST Positions of Flexion Builds Mass Fast! Get maximum muscle ﬁber recruitment from minimal gym time—only four to six sets per bodypart. apply it to your own workouts and watch mass surge to dramatic new levels in record time. Critical Mass POF DVD $24.95 Visit us at Home-Gym.com Over 4000 best-selling products online . stretch overload to activate the myotatic reﬂex and continuous-tension peak contraction to ﬁnish off the muscle. Chisel your chest and pack your thighs with new size.
3) Rest only 60 seconds. 7) Rest only 60 seconds and decrease the weight by five to 10 pounds. 5) Rest only 60 seconds. 4) Perform as many strict reps as possible with the new weight. during which you decrease the weight by 2 1/2 to 10 pounds.com Free download from imbodybuilding. depending on your level of strength.SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING Smart Training by Charles Poliquin Shocking Shoulders Q: My shoulder growth has come to a standstill. . move on to the next exercise and use the same protocol. Got a great routine that’ll boost growth again? A: A few years ago IFBB pro Boyer Coe visited me in Colorado and shared with me a workout program that’s great for increasing both hypertrophy and strength endurance. 44 JANUARY 2009 \ www. 2) Perform 12 strict reps with that weight. 6) Do as many strict reps as possible with the new weight. depending on your level of strength. 8) Perform as many strict reps as possible with the new weight. After four sets with decreasing poundages. depending on your level of strength and the nature of the exercise.com Neveux \ Model: Brain Yerskey The work-capacity training tactic can work magic on lagging bodyparts like the deltoids. Adjust the weights according to your strength level. It’s called work-capacity training and uses descending loads in the following manner: 1) Warm up until you get to a weight with which you struggle to complete 12 reps—your 12RM. during which you decrease the weight by five to 10 pounds. Here’s a sample of a workout-capacity training program for the shoulders. Do a total of three exercises per bodypart.ironmanmagazine.
But more than just the sets. inspirational and a pleasure to watch a man at the top of his game. Olympia. you get an insider’s view of the personality that always lights up any room he enters. Four Stars. Mitsuru Okabe spent 4 days with Ronnie in 2003 just prior to his sixth win in a row of the Mr. reps and the nutrition. This DVD is shot in an absolute “you are there” style. There are no set ups.COST OF REDEMPTION Mr. You will see him do 800-pound squats. no retakes.com Whatever You Need—Wherever You Train™ .95 Visit us at Home-Gym. Olympia’s Mind-Numbing Training DVD This 3-plus-hour DVD is a masters class on what it’s like to train without limits.com or call 800-447-0008 ©2009 Home-Gym. Ronnie is absolutely focused on his goal and he lives his life to make it happen. nothing but the real Ronnie Coleman. It hits all the right notes: instructional. Coleman DVD $28. 75-pound dumbbell curls and an astounding 2250-pound leg press—almost every 45-pound plate in the gym! It’s the stuff of legends. Sit back and be amazed and inspired by a man who walks the walk.
1) Warm up 1) Chins and dips. but he sure sold them well. Now the big question: Why would a strength coach who espouses multiple sets and free weights credit Arthur Jones? Well. in recent times. 3) Rest 60 seconds chins and dips beat the barbell versions of the bench 4) 140 x 10 press and bent-over rows for packing meat on the upper 5) Rest 60 seconds body because the muscles of the upper back and chest 6) 135 x 11 are exercised over a longer range. first. When time is short. as that increases the number of motor units recruit8) 130 x 9 ed—which.com . which he sold in 1996. He sold Nautilus Inc. Of course he didn’t invent those 2) 145 x 12 exercises. do you think has had the most influence on getting bodybuilders to rethink training? A: Arthur Jones. over 18) 35 x 12 breakfast. I don’t believe loves it. Jones didn’t have a Joe Weider shrine 10) 115 x 12 at his house. That’s one of the many 24) 27. 46 JANUARY 2009 \ www. Arthur Jones. I believe my training system is like Bruce Lee’s jeet The Nautilus pullover machine is one of Arthur Jones’ best contributions kune do—I just took the best from to modern bodybuilding. ham16) 100 x 10 strings and lower-back muscles. Nevertheless.com Free download from imbodybuilding. of course. the same day he invented sliced bread and sex. and some he just sold or publicized very well. Even Arnold everybody and mixed it. here are five major contributions to strength training that Jones made.5 x 12 that he got the concept from 21) Rest 60 seconds Jones—Louie being another 22) 30 x 11 who always gives credit where 23) Rest 60 seconds it’s due. credit should always be given where it’s due. I prefer to do them on 7) Rest 60 seconds rings.5 x 8 reasons I have the highest reModel: Arnold Schwarzenegger Arthur Jones. Q: Who. was the first to recommend that chains would 13) Rest 60 seconds provide a better load for the strength curves of the exten14) 105 x 12 sor chain.ironmanmagazine. At one point financial analysts estimated that Nautilus was grossing $300 million annually. squats and deadlifts.SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SM Smart Training Give that routine a try. 17) Rest 60 seconds They improve the overload on presses. at age 80. 2007. Seated lateral raises More than 14 years ago. On August 28. Then he created an ingenious line called MedX. Joe Weider invented 9) Rest 60 seconds chins and dips on rings. Some he inventSeated barbell military presses ed. after which he retired. in dogma. Florida. and you should see some sizable gains fast. the inventor of the Nautilus and MedX machines. powerlifter and 19) Rest 60 seconds trainer Louie Simmons told me 20) 32. The Nautilus machines and the company he formed to sell them made him a multimillionaire and landed him on the Forbes list of the 400 richest people. Needless to say. It’s an almost perfect lat exercise. I did not invent. in 1986 for $23 million. Jones died from natural causes at his home in Ocala. to my 12) 110 x 9 knowledge. actually.) 11) Rest 60 seconds 2) Accommodating resistance. which refers to the 15) Rest 60 seconds movement of the glutes. (That’s my modification of a joke from Low-pulley rope upright rows Jones.
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please do try it. visit www. elbow flexors). In his heyday Jones was recommending one to two sets per bodypart. resting three minutes between sets If there’s a lesson to be learned from such a brutal retro workout. 1/0/X/0 tempo. Which leads me to his third contribution. coming to the conclusion that probably 10 to 12 sets a bodypart every three to five days was the more efficient system for hypertrophy for most people. Can you recommend anything? A: Here’s a great way to build the erector spinae. everything old is new again but also that. seminars and methods. The delayed muscle soreness caused by the mechanical advantage differences is horrendous but very rewarding for strength and hypertrophy gains. For more on his books. The program alternates between exercises performed by lifting the bar from the floor and those performed while standing on a small platform about four to six inches high. 1/0/X/0 tempo. eliminating. ask a strength coach—preferably one with at least a Level 2 PIPC certification—or an Olympic lifter to teach you how to perform them properly. which. Q: I want to build a thick set of erector spinae muscles.net. but Jones is the one who sold it the most.5 minutes between sets D) Snatch deadlifts on podium: 5 x 6. matched the human strength curve. French and German) and speaking with other coaches and scientists in his quest to optimize training methods. sometimes. ’80s and is true to the workouts of the old-time bodybuilders. He was a master salesman—he could have persuaded the Saudi princes to buy sand from him. I call it a retro workout because the routine was devised in the early Power cleans are a dynamic movement that can add size and thickness to your back. IM Neveux \ Model: Derik Farnsworth 48 JANUARY 2009 \ www. three workouts maximum per week. six days a week. The inventive and ingenious Simmons brought the use of chains to the powerlifting world back in the mid-1990s. 4) The value of eccentric training. was looking for Nicole’s killer on an L.CharlesPoliquin. he used the same cam shape for all machines. In all fairness.SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SM Smart Charles Poliquin’s Training spect for him. It consists of four exercises commonly used by Olympic lifters to develop strength for the competition lifts. descending (e. Here it is: A) Power cleans from the floor: 5 x 5. it’s not only that.A.5 minutes between sets B) Snatch pulls on a podium: 5 x 6. but do use them when you feel that not doing so will compromise your technique or the amount of weight you can use on each exercise. training in building strength. having coached Olympic medalists in 12 different sports. according to two peer-reviewed studies..com Free download from imbodybuilding. He’s spent years researching European journals (he’s fluent in English. from Dr.S. or negative. the snatch and the clean and jerk. as strength curves come in three shapes in humans: ascending (pressing movements. resting 2. he influenced many people in a positive way. providing an increased muscle-building effect. Jones was fascinated with isolating the lats and removing the elbow flexors from the equation. 5) Rethinking volume. women’s track-and-field team for the 2000 Olympics. while the Southern California muscle subculture was into 20 to 30 sets per bodypart. The workout consists of four exercises performed for five sets of five to six reps and is much more difficult than it looks on paper. Since then chains have jumped to the mainstream weight-training world—and O. 1/0/X/0 tempo.g. still hasn’t had any luck. when O. I generally don’t recommend the use of straps.. The variation changes the line of pull of the posterior chain—that is. including the U. Unfortunately. as the saying goes. Two very different views—in the early ’70s it was the debate in bodybuilding magazines. 3) The pullover machine. If you have access to one of those. If you want to purchase one. resting 2.5 minutes between sets C) Clean pulls from the floor: 5 x 6.com . and he could have sold fridges to the Inuits. Ken Leistner to Dorian Yates. as simple as steps to climb up the chin and dipping stations and foot pedals on the Omni Biceps machine. or overcoming the concentric. 4/0/X/0 tempo. freeway. position of the rep.ironmanmagazine. training twice a day. Bodybuilders like my friend Boyer Coe trained under both systems. If you’ve never performed those exercises. The difference is that they’re less technical than the competition lifts and can be performed for higher reps. resting 2. Also see his ad on page 205. or positive. He developed some simple designs. pullovers).J. Bob Peoples in 1908 was probably the one who really should be credited with recognizing the value of eccentric. backside—with each new exercise.J. knee flexors) and ascending/descending (e. That was a mistake. Even though time showed that Jones’ approach was certainly no panacea. Jones came up with the Nautilus shaped cam.g. he at least got people to drop their volume considerably and make some decent progress. make sure you can load your own plates—the weight-stack machines are always too light for the well-trained person. old things are still the best! Editor’s note: Charles Poliquin is recognized as one of the world’s most successful strength coaches. For that purpose he invented the pullover machine.
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Need Cuts? Go Fish “I hate fish. which in turn is the primary precursor of fatlike chemicals called eicosanoids. many of which have potent inflammatory effects.ironmanmagazine. 52 JANUARY 2009 \ www. The study also found that the tilapia and catfish were high in linoleic acid (an omega-6 fat) and arachidonic acid. such as mahimahi. While all the benefits of omega-3 fats are easily obtained by taking a fish oil supplement.1 They found that the omega3 content ranged from “practically none” to nearly 4. six-time Mr. trout. In a recent study. salmon and halibut. many experts still extol the value of eating actual fish. sixtime Mr. many competitive bodybuilders habitually eschew beef and even chicken in favor of baked or broiled (never fried) fish.” So said Lee Haney. wholesale distributors and commercial fish farms in the United States and abroad. mackerel. including cardiovascular disease and cancer. The fat profile of tilapia and catfish is problematic because omega-6 fats are a precursor of arachidonic acid.000 milligrams per 100 grams—about five ounces—of fish. particularly during precontest prep. it’s likely that these days he’s getting his omega-3 fatty acids from some source—and for good reason.Olympia. The lean fish favored by bodybuilders. for example. Inflammation is now accepted as the cornerstone of most degenerative diseases. Since that interview took place nearly 20 years ago.com Neveux . Fish species differ in their nutrient content. as contest time approaches. when I asked him about his protein preferences. researchers purchased 30 species of wild and farmed fish from supermarkets. tilapia and catfish—they found that the tilapia and catfish were not only low in omega-3s but also high in omega-6 fats and had higher percentages of saturated and monounsaturated fats. Fish is devoid of carbohydrates and low in fat and calories while being high in protein. but the authors considered their omega-6 content to be a true health liability. The fish had more omega-6 fats because they were fed food rich in them.EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT Nutrition With a Get-Big Mission NUTRITION SCIENCE to Grow But eat the right kind preventing cardiovascular disease. especially in relation to optimal brain function and Lee Haney. tuna and orange roughy. Tilapia and catfish are low in omega-3s naturally. Olympia. Despite Haney’s dislike of fish. it’s a staple of most bodybuilding diets. Indeed.com Free download from imbodybuilding. Only fatty fish contain generous levels of omega3 fats—sardines. have almost no omega-3s. Research concerning the health benefits of omega-3s is extensive. When they compared the four most common farmed fish—Atlantic salmon.
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Examples of such inflammatory eicosanoids include prostaglandin E2. or painkilling.L. but supplement-driven muscle gains appear to be zilch. Effects of arachidonic acid supplementation on training adaptations in resistance-trained males. et al. that converts arachidonic acid into eicosanoids. In fact. 108:1178-1185. Arachidonic acid is the precursor of prostaglandin F2A. which is anabolic.5 percent increase in peak anaerobic power by day 50 of the study. One possible reason is that the arachidonic acid supplement didn’t affect or change the amount of PGF2A in the body. More on that later. If you lower the inflammatory eicosanoids.000 milligrams daily. the body tightly regulates production of arachidonic acid from linoleic acid. The content of favorable and unfavorable polyunsaturated fatty acids found in commonly eaten fish.ironmanmagazine. indicating that the supplement did affect eicosanoid synthesis. Whether using a higher dose of the supplement or taking it longer would change the results remains to be examined. et al. drugs. The subjects also provided muscle biopsies obtained from their front-thigh muscles. you also reduce pain.2 Thirty-one men. That’s good news. thromboxane A2 and leukotriene B4. human-subject studies reveal an opposite effect: less inflammation after a high intake of omega-6 fats. J Int Soc Sports Nutr. some studies show that when you take analgesics before or after training. that didn’t occur in the placebo group. Those in the arachidonic acid group had an 8. Indeed. On the other hand. all actively engaged in weight training. 2 Roberts.com . K. which measures anaerobic capacity. the supplement didn’t produce any significant changes in body composition. 4:21. Their bodies also experienced a decline in interleukin-6. which is involved in muscle protein synthesis and muscle repair processes after intense exercise. On the other hand. arachidonic acid is also the precursor of anti-inflammatory eicosanoids. As for omega-6 fats and inflammation. The arachidonic acid group also had more prostaglandin E2. Other studies that have looked directly at arachidonic acid intake show that taking up to 1. taking large amounts of linoleic acid doesn’t directly translate into more arachidonic acid in body tissue. and you find that using an arachidonic acid supplement may improve training efficiency through increasing anaerobic capacity and lowering inflammation. circulating anabolic hormones or intramuscular markers of muscle gains. Thus. would supplementing with a direct source of it build more muscle? That question was examined in a study published about a year ago. (2008).5 grams a day is not harmful to humans. as the suggested dose for supplemental arachidonic acid is 1. —Jerry Brainum References 1 Weaver. one-rep-max leg press and the Wingate anaerobic test. a marker of inflammation.. work by interfering with the activity of the enzyme cyclooxygenase-2. www..com \ JANUARY 2009 53 Free download from imbodybuilding. including aspirin and ibuprofen. took either a placebo or one gram a day of a commercial arachidonic acid supplement. arachidonic acid is even offered in supplement form under the supposition that intense exercise may deplete it in the body. you short-circuit the anabolic effects of exercise because you inhibit the production of PF2A from arachidonic acid. The subjects underwent such testing procedures as body composition. A salient question arises: If arachidonic acid is the precursor of PGF2A. (2007). Since linoleic acid is the primary dietary precursor of arachidonic acid synthesis. Nor did it improve strength. Add it all up. or COX-2. The findings have bodybuilding implications. onerep-max bench press. such as prostacyclin and lipoxin A4. The study was sponsored by a company that sells the arachidonic acid supplement that researchers used. M.Many analgesic. J Am Diet Assoc.
•Exercises you should avoid. not to mention bulletproof shoulders for pain-free and power-packed workouts.and mass-building exercises— from bench presses to chins to pulldowns. •Detailed biomechanics to pathology. •Bodybuilder’s injuryprevention routine. •Rehab routines for sportsspeciﬁc injuries. •The best and safest stretching exercises.95 *PLUS SHIPPING & HANDLING Visit us at Home-Gym. You’ll learn: •How the rotator cuff muscles work. shoulder injury is one of the major reasons trainees have to sacriﬁce gains on many of the most important strength. •Speciﬁc rotator cuff exercises.com Over 4000 best-selling products online . You’ll be amazed at how much better your shoulders feel and how much more weight you can hoist once you start training your rotator cuff muscles regularly and properly with the powerful info in The 7Minute Rotator Cuff Solution. 7-Minute Rotator Cuff Solution $29.com or call 800-447-0008 ©2010 Home-Gym. The 7-Minute Rotator Cuff Solution can help you achieve bigger gains in muscle size and pressing poundages.LIFT BIG TO GET BIG Build Incredible Pressing Power and Bulletproof Shoulders Unfortunately. •Speciﬁc training programs.
which completely blocks vitamin D production. If you can’t get that amount in the winter—and not many people can—take vitamin D supplements. —Becky Holman www. The optimal daily intake has been set at 400 international units per day for adults under age 70.com 54 JANUARY 2009 \ www. Water is important to weight loss.to Grow NUTRITION NOTES Food Facts That can affect your workouts.XtremeLean.XtremeLean. multiple sclerosis. For adequate production of vitamin D you need about 15 minutes of sun exposure twice a week—without sunscreen.000 I. Researchers at the University of Mississippi Medical Center gave water mixed with green tea EGCG to mice that had breast cancer. Another consideration is that people age 50 and older tend to have skin that loses some of its vitamin D conversion ability. —Becky Holman www.com Neveux \ Model: Deanna Merryman . per day. Fiber up to take weight off. Your metabolism depends on it. and that means less exposure to the sun. but many researchers are suggesting 1. Supplements may be necessary. Not sure if that includes popcorn. That’s good and bad—good in that you won’t get sunburned or expose your skin to harmful rays for long periods. bad because your body needs sunlight to produce vitamin D. flu—even cancer. Drink more tea. Getting at least 25 grams of fiber a day can curb your appetite and slow digestion. weight and wellness Tea can help fight cancer. and after five weeks their tumors were 66 percent smaller than those in mice who drank plain water. Just don’t overdo it. arthritis. V I TA M I N S D-Rail Illness One in three Americans is deficient in vitamin D Winter is here. A study at the University of Utah found that subjects who drank eight to 12 eight-ounce glasses of water a day had faster metabolisms than those who drank only four glasses. New research suggests that one in three Americans is deficient in vitamin D.com You need a little sunshine every day. That’s what a study found when researchers compared cooked sweet corn to the red fruit. Corn has almost twice the antioxidant activity of apples.000 to 2.com Free download from imbodybuilding. Dark-skinned people don’t have as much ability to convert sunlight into vitamin D as lightskinned people do. New evidence suggests that the best time to take a 100-milligram dose is right before bedtime because the body produces chemicals that raise blood pressure when you’re at rest. which reduces insulin production. colds.ironmanmagazine. which is unfortunate because the healing vitamin not only builds bones but also helps prevent cardiovascular disease. stroke and high blood pressure. especially in winter. Aspirin has been recommended as a daily supplement for those predisposed to heart attack.U.
this massive volume covers every aspect of bodybuilding with authority and depth.com or call 800-447-0008 ©2009 Home-Gym. you have the best that IRON MAN has to offer.com Whatever You Need—Wherever You Train ™ .95 *PLUS SHIPPING & HANDLING Visit us at Home-Gym. along with many other champions’ routines. IM Encyclopedia $19. This massive volume contains 440 pages and over 350 photographs.KNOWLEDGE IS POWER The Best of Bodybuilding in the 20th Century Here in one deﬁnitive. Included is complete information on: •Getting started •Bodybuilding physiology •Shoulder training •Chest training •Back training •Arm training •Abdominal training •Leg training •Training for mass •Training for power •Mental aspects of training •Bodybuilding nutrition With IRON MAN’s Ultimate Bodybuilding Encyclopedia. A tour de force of bodybuilding information with stunning photos of unrivaled quality. The articles and photos reprinted in IRON MAN’s Ultimate Bodybuilding Encyclopedia are of enormous and enduring value to beginners and experts alike. you will learn Arnold Schwarzenegger’s insights on developing shoulder and back muscles. information-packed volume.
the subjects were all eating the same number of calories each day.com Free download from imbodybuilding.and postworkout drinks along with creatine. however.com . lower carb. a sugar that’s part of ATP.D. much in the manner of creatine. A new study verifies what muscleheads have known all along—that a high-protein intake can help you get lean.com 56 JANUARY 2009 \ www. And yes. Your body uses more energy to process protein than carbs.com Neveux \ Model: Todd Smith AMINO AMMO WA I S T AWAY Protein Burns Fat Science is finally catching up with the bodybuilding world.XtremeLean. Ph. —Becky Holman www. a measurement known as the thermic effect of food.XtremeLean. In the October ’08 Prevention Donald Layman. —Becky Holman www. so taking D-ribose should help make you stronger.ironmanmagazine. Later. It’s believed that the monounsaurated fatty acids found in almonds—and avocados—reduces the accumulation of abdominal fat. when ATP is more depleted. you can burn almost 200 extra calories a day. says that if your diet is 14 percent protein and you double that while reducing the carbs to keep your calorie intake the same.com Awesome Abs With Almonds Scientists looked at 65 men and women on lowcalorie diets and found that those who ate almonds frequently reduced their waists by 50 percent more than subjects who didn’t eat the nuts. or TEF.XtremeLean. Hmm. it can help you get more reps—those last few that activate the high-threshold motor units and more key growth fibers.to Grow SIZE SUPPLEMENTS Repping With D-Ribose There’s been conflicting research on Dribose. a professor of nutrition at the University of Illinois. Try taking a few grams in your pre. which also heightens ATP function. Your muscles use ATP to fire out reps. that sounds familiar. New research shows that supplementing with D-ribose may not boost strength on your first few sets.. High protein. —Becky Holman www.
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Ph. We’re finding out more and more just how powerful the proper nutrients are when you take them in before. Protein-containing-nutrient supplementation following strength training enhances the effect on muscle mass.P. Matsumoto. J. 2) During exercise.org). J Appl Physiol.D. check out the International Society of Sports Nutrition’s Position Stand on Nutrient Timing: www. Try for 40 grams of protein (whey) mixed with your favorite carb source (bananas. You gotta add protein. Then we have an intriguing study about nutrient supplementation during exercise. Bone mineral density improved to a greater extent in the lumbar region of the subjects taking the nutrient too.. Thus. while the controls showed no change. one gram of fat. et al. Protein co-ingestion stimulates muscle protein synthesis during resistance-type exercise. how can you expect to optimize muscle gains? I’d suggest that bodybuilders follow these general rules of nutrient timing: 1) Drink a beverage that contains at least three to six grams of essential amino acids or 10 grams of protein before your workout. sip on a protein shake.ironmanmagazine. If you follow those tenets. The results were extraordinary.com Free download from imbodybuilding.0 micrograms of vitamin D and 250 milligrams of calcium. Ph. Is there any doubt that nutrient timing works?2 Downing a sugar-only drink ain’t gonna do it. the whole-body net protein balance was negative in the carb-only group. Without protein. Gatorade. respectively.L. (2008).1 Each woman was randomly and double-blindly assigned to a nutrient or a placebo group. Recently.jissn. 2 Beelen. etc. Koopman. 58 JANUARY 2009 \ www. during and after exercise. the mass gains are as inevitable as hurricanes hitting the Florida coast. whereas a positive net balance was achieved with the carb-and-protein combination.D. Olesen. 105:274-281. 31 grams of carbohydrate. The researchers discovered that carb plus protein lowered whole-body-protein-breakdown rates 8 percent more than carbohydrate only and that protein oxidation and synthesis rates were augmented by 77 percent and 33 percent.theissn. —Jose Antonio. Only the nutrient group improved lean body mass over the 24 weeks. M. et al. A. The placebo consisted of six grams of carbohydrate and 12 milligrams of calcium. In his spare time he watches the National Geographic channel.com Neveux \ Model: Mike Semanoff .. Just 167 calories after your workout—it doesn’t take much to ensure that you get the optimal anabolic response to exercise.to Grow ANABOLIC DRIVE Protein Timing Enhances muscle and bone exercise session. L.) and some healthful fat like flaxseed oil. Those in the nutrient group improved concentric and isokinetic muscle strength by 9 percent. For the latest science on nutrient timing. is the CEO of the International Society of Sports Nutrition (www. 295: E70-E77. The nutrient contained 10 grams of whey protein. R. (2008). Sorry.. scientists evaluated the response of various muscle and bone adaptation parameters after 24 weeks of strength training in healthy women when they took a nutrient supplement or a placebo immediately following each training session.... Am J Physiol Endocrinol Metab. plays catch with his kids and paddles around Key Biscayne. 3) Get some major calories immediately after you train. They drank the supplement before and every 15 minutes during exercise. strength and bone formation in postmenopausal women. Male subjects participated in two experiments in which they took either carbohydrate or carbohydrate plus protein during a two-hour resistance- References 1 Holm. 5. strawberries. Editor’s note: Jose Antonio. Gijsen.org.. K.
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Beta-Alanine and Anabolism
A number of studies, many of which have been reported here, demonstrate that using supplemental betaalanine may boost gains in muscle size and strength. Beta-alanine acts as a substrate for the synthesis of carnosine in muscle. Carnosine is a dipeptide, composed of two bonded amino acids, histidine and beta-alanine. Muscle usually contains more than enough histidine, so the limiting factor is beta-alanine. Taking carnosine itself would not be effective, as it’s rapidly degraded by the enzyme carnosinase before it has a chance to enter muscle. Carnosine acts as a major intramuscular buffer. That means it neutralizes the excess acidity that builds up during high-intensity exercise. Studies show that regular intense training increases muscle carnosine. In fact, bodybuilders tend to have higher-than-normal muscle carnosine as a result of regular intense training. On the other hand, even experienced athletes who take extra beta-alanine get a boost in muscle carnosine as high as 64 percent over normal. While many studies related to supplemental beta-alanine have used untrained subjects, a few have used more experienced subjects. One study, for example, found that giving betaalanine for 10 weeks to experienced trainees led to a significant increase in workout volume on the squat and bench press. Because higher training volume is related to a greater release of anabolic hormones, such as growth hormone and testosterone, a new study tested the effects of supplemental beta-alanine in eight college-aged men with at least three years of training experience.1 The men took beta-alanine for 30 days, getting 1.6 grams three times daily. Other subjects got a placebo, as the study featured a double-blind, randomized, crossover design, the gold standard of clinical research. Before and after using the betaalanine, the subjects did six sets of 12 reps of barbell squats using a weight equal to 70 percent of their one-rep maximums. At the end of 30 days those in the beta-alanine group had increased their completed reps by 22 percent. Measurements of testosterone, growth hormone and cortisol showed no differences between the groups, indicating that while those hormones were affected by the exercise, betaalanine had no discernible effect. No changes occurred in body mass or strength, but as the authors note, rapid gains don’t occur too often in advanced trainees, especially in only 30 days. Meanwhile, the fact that betaalanine clearly increased training endurance shows that it may pump up training intensity, which is likely to increase gains in muscle size and strength over the long haul. —Jerry Brainum Hoffman, J., et al. (2008). Beta-alanine and the hormonal response to exercise. Int J Sports Med. In press.
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Red Dragon is a new beta-alanine supplement that packs your muscles with carnosine—up to 60 percent more. It all boils down to intensity and the ability to buffer waste products—hydrogen ions and lactic acid—so the muscle doesn’t shut down before growth activation. It’s why they fight through the pain of muscle burn on every work set-—so they trigger the mass-building machinery. Red Dragon 120 capsules $29. the burn is too fierce. But sometimes it’s not enough. You must keep your muscles loaded with carnosine to grow larger and stronger. Straight carnosine supplements degrade too rapidly to reach the muscles.GRIND OUT THE GROWTH REPS™ Beta-Alanine Gives Your Muscles More Grow Power™ The biggest bodybuilders know that the last few grueling reps of a set are the key growth reps. there’s now a potent new weapon in this massive firefight to help you get bigger and stronger faster. All it takes is 1 1/2 grams twice a day. Muscle biopsies show that the largest bodybuilders have significantly more carnosine in their fast-twitch muscle fibers than sedentary individuals for good reason: Carnosine buffers the burn to give muscles more “grow power” on every set. the more carnosine it needs to perform at higher intensity levels. Fortunately. and you’ll see new size in your muscles and feel the difference in the gym—you can double or triple your growth-rep numbers! Imagine how fast your size and strength will increase when you ride the Dragon! Note: Red Dragon™ is the first pure carnosine synthesizer—so powerful it’s patented. more than 20 new studies document that beta-alanine is converted to carnosine very efficiently. however.com or call 800-447-0008 ©2009 Home-Gym.com Whatever You Need—Wherever You Train ™ . The bigger and stronger a muscle gets. It contains beta-alanine.95 Visit us at Home-Gym. the amino acid that supercharges muscle cells with carnosine.
we simply don’t hunker down—hence our condition fluc- tuation. This past spring. Sometimes we looked a few weeks away. Our friend. After all. really began to deteriorate. We decided to set a shoot date immediately to give us a sense of urgency—two weeks from week 15. the extended approach works for the Texas Shredder. Notice the built-in flexibility—we didn’t set an actual peak date but just decided to be patient and diligent and schedule a photo shoot when we noticed that we were close to being spot-on. Eat. That’s when the body preserves the last bit of fat and begins burning more muscle in the face of prolonged calorie deficit. impatience can be a virtue as well. That’s when everything finally began to click—more vascularity began appearing almost instantly. Yikes. The guy is. told us that he allows himself a good 12 weeks to go from 8 percent bodyfat down to 3.ironmanmagazine. when we began to tighten our diets in preparation for our ripping phase. due to his slower metabolism. even if it takes longer than expected. see his interview. well. We kept asking each other. we decided to take a slightly different approach from years past.] We liked that strategy. Jonathan’s condition.com \ JANUARY 2009 65 Free download from imbodybuilding.GROW Muscle-Training Program 111 by Steve Holman and Jonathan Lawson Photography by Michael Neveux Train. We thought that by taking our time and not being so fanatical. [For more on Dave. We weren’t that lax on our diets. at age 50. Let us explain. www. it was too late for our muscle size. As it turns out. we’d retain and perhaps build more muscle as we gradually lost fat. That’s when we began to shrink without much more fat loss. That’s one of those sayings that can help you persevere and achieve your goals. After assessing our conditions. What we found was that our condition kept fluctuating. So we decided to apply the patient route and attempt to lose fat slowly—over the course of 14 to 16 weeks. not to mention Dave’s results. shredded. The worst part of it is that the longer we went past 13 weeks. and the last bit of fat began melting away. That’s three months to ratchet down a mere 5 percentage points. which begins on page 96. especially when it comes to achieving extreme-lean condition. the more our bodies thought famine was imminent—maybe 13 is unlucky. Unfortunately. natural bodybuilder Dave Goodin. when we don’t have a target date set and we feel as though we have all the time in the world. “What the heck is going on?” Hard-to-Hit Moving Target What we figured out is. It’s as if our minds had to wrap around an exact date to shift the body into gear. never getting very close to peak condition. and other times we looked even further out. From the IRON MAN Training & Research Center P Model: Jonathan Lawson atience is a virtue. We needed some action fast. as we’d allowed ourselves to bulk up over the winter. but we did tend to loosen up on the weekends—and all it takes is some minor straying to blur that hard-to-get eye-popping detail and vascularity.com . we realized that our starting percentages were above 10 percent.
From the IRON MAN PRO Style Store 20th ANNIVERSARY IRON MAN PRO JACKET This is the exact same jacket awarded to all the IRON MAN competitors. where there’s more than 50 years of training experience to get you growing fast! Here are a few of the latest editions’ titles (online now): •How the Pros Pack on Extreme Mass •Arnold’s Size-Stretching X-ploits •The Forgotten High-Intensity Growth Trigger •A Muscle-Building Mystery Solved •Pounds of Muscle in Days •Bodypart Bloodbath for Super Size •Monster Arms: Torching Your Tri’s •Time-Bomb Training •Lean-Machine Ignition •Drop the D Bomb for Bigger Bodyparts •Pre-Ex vs.XRep. I ro n M a n M a g a z i n e . today so you can start building the muscle size you deserve for your sweat and effort in the gym.com and click on X Files w w w. See issue 03/04/05.com in the X Files section.X-Rep. motivation and muscle-building science in your e-mail box every week—and it’s all free! Tons of practical training tips.com To read free sample issues. OFFICIAL 20th ANNIVERSARY JACKET OF THE IRON MAN PRO SIZES AND AVAILABILITY BASED ON CURRENT INVENTORY. Big Gaining: The Truth (You can check out those past editions free at www. c o m © 2005 IRON MAN Magazine . the Post-X Mass Jack •Less Training. Fully lined 100% nylon. two inside pockets. For prices and ordering information go to: FREE Mass-Packing Secrets to Get You Growing! ITRC Muscle-Building Tactics Delivered to You Every Week—FREE! It’s a big blast of workout information.IronManMagazine. analysis and size tactics are jam-packed into this e-zine from the IRON MAN Training & Research Center. All embroidery is of the ﬁnest quality.) It’s exciting stuff! You’ve gotta subscribe Learn how to make curls three times more effecitve at building eye-popping bi’s. Subscribe free at www.. visit www.. You’ve got nothing to lose and plenty of raw muscle to gain! Here’s what to do.
If you do too much medium-fast cardio. his running pace began to increase. thanks to his fast metabolism and lower calorie intake. When you run at a medium-fast pace. especially considering that the bursts 66 JANUARY 2009 \ www. most of our cardio remained slower. Steve was ripped but more drawn than he’s been in the past. All was well at first. and running is his exercise of choice. gradually cut calories and/or increase cardio. however. and don’t get fat over the winter! Cardio. Cuts and Catabolism In past years Steve has done minimal cardio. and we purged muscle. with age 35. As we’ve both gotten older—Steve is 49 and Jonathan 35—cardio is becoming more integral to the ripping process. especially for the old guy. Fat loss stopped after about week 13. his muscle size had suffered somewhat (see the photos at right). The answer was obvious once we backtracked and looked at musclefiber research. the activity was primarily slow-twitch dominant. his runs got longer and faster. “before” photos. for us. steady-state work. Steve decided that he needed a bit more cardio. even at that point we were beginning to lose muscle. when he was regaining his aerobic conditioning. it’s like doing very-highrep weight work—the muscles get stringy and lose size because the 2As are becoming aerobic. What about interval cardio? That’s all-out bursts alternated with low-intensity work—like running the straightaways and walking the curves on a running track. That gives us the all-important sense of urgency from the start and minimizes straying from our diets. They have both aerobic and anaerobic capabilities. It was worth a try. but in small doses. We actually look almost peaked in the Steve. gradually cutting calories and increasing cardio is the way to go (we need to read our own stuff more often!). When it comes to cardio. As we explained in our e-book X-treme Lean. Because we were impatient. we did learn that patience is indeed a virtue in one respect: diet. we took a flying leap and held our lowest calorie count for way too long. “What the heck is going on?” he screamed. No wonder he lost muscle. The Long-and-Winding Diet Road Costs Muscle These photos were taken about a Jonathan. Jonathan’s slower metabolism had caused him to hold on to more fat—he was cut but still had a noticeable layer. a long-and-winding diet road costs too much muscle. calves and hamstrings. however. In the beginning.Muscle-Training Program 111 Shoot Shock Week 17 was our photo shoot. We incorporated that type of cardio one weekend day every week toward the end of our ripping phase. To add to his disappointment. What did we learn from that lengthy experiment? That we need to set a target date at 10 to 12 weeks out from the start of our rippingphase diet and get serious from the get-go—but still make it a gradual process.700 for more than 15 weeks.ironmanmagazine. go slow if you’re interested in more muscle size. and we were shocked at our conditions—and not in a good way.com Free download from imbodybuilding. but as his endurance-oriented muscles and metabolism began adapting. which has worked well in the past: Set a target date 12 weeks out. Enthusiasm is great when it’s channeled correctly. The low-intensity phases help you burn bodyfat as well.com Lawson Holman . We were a bit too enthusiastic in the beginning because we don’t like the way we look when we’re bulked. Studies show that interval cardio burns more bodyfat than steady-state aerobics and boosts the metabolism long after it’s over primarily because of muscle damage—the high-intensity bursts are a lot like weight training in that they stress and damage fast-twitch fibers in the quads. He noticed that his legs weren’t getting more cut but smaller. as he regained his aerobic abilities. the ones on the far right shot in the studio at the end of our grueling 17 weeks of dieting. when Steve’s runs were slow. Next year it’s back to our original plan. while Jonathan has relied on two cardio sessions most days and keeping his calories higher. We learned that. He appeared to be a few weeks away from being inside-out shredded. and it uses bodyfat for energy to accomplish that. but age 49. which chronicles our very successful X-Rep transformation diets. Your metabolism is higher postworkout because your body has to repair the muscle damage. but it had us going from our very loose winter diets right into our summer rippingphase diets without a transition. Then it happened. you bring in the type 2A fast-twitch fibers in a highendurance capacity. essentially morphing into fibers resembling slow twitchers without much size. Steve was around 1. month apart.
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com for more workout details. X Reps) Seated calf raises (X Reps) 1 x 12-15 1 x 12-15 1 x 9-12 1 x 12-20 1 x 12(8) 2 x 15-20 Workout 3: Delts. See the X-Blog at www. Abs Smith-machine low-incline presses (X Reps) 2 x 9-12 High cable flyes (drop. X Reps) 1 x 10(6) Wide-grip dips 1 x 9-12 Wide-grip dips (drop. Forearms Dumbbell upright rows (drop to side rows)2 x 9-12(6) Forward-lean lateral raises (drop. X Reps) 1 x 15(10) Flat-bench leg raises 1 x 8-10 Tri-set Ab Bench crunches 1 x 10-12 Twisting crunches 1 x 10-15 End-of-bench kneeups 1 x 9-12 Leg press calf raises (X Reps) Superset Standing calf raises (X Reps) Hack-machine calf raises (X Reps) Standing or one-leg calf raises (X Reps) Machine donkey calf raises (drop. Lower Back Leg extensions (warmup) 1 x 18-20 Superset Hack squats 1 x 10-12 Leg presses 1 x 10-12 Hack squats (X Reps) 1 x 8-10 Leg extensions (drop. usually only one set or phase of a drop set is performed with X Reps or an X-Rep hybrid technique from the e-book Beyond X-Rep Muscle Building. X Reps) 1 x 10(6) Smith-machine behind-the-neck presses 1 x 9-12 Seated dumbbell presses (X Reps) 1 x 9-12 Superset One-arm cable laterals (X Reps) 1 x 9-12 Incline one-arm laterals (X Reps) 1 x 8-10 Bent-over laterals (drop.com Free download from imbodybuilding.X-Rep. X Reps) 1 x 9(6) Tri-set Middle cable flyes 1 x 9-12 Low cable flyes (X Reps) 1 x 7-9 Bench pushups (X Reps) 1 x 7-9 Wide-grip pulldowns (X Reps) 1 x 9-12 Chins (X Reps) 1 x 9-12 Superset Machine pullovers 1 x 9-12 Rope rows or dumbbell pullovers (X Reps) 1 x 7-9 Superset Undergrip pulldowns 1 x 8-10 Dumbbell pullovers (X Reps) 1 x 7-9 Lying extensions 1 x 9-12 Decline dumbbell extensions (X Reps) 1 x 9-12 Tri-set Rope pushouts 1 x 9-12 Kickbacks 1 x 8-10 Stiff-arm kickbacks 1 x 6-8 Superset Rope pushouts 1 x 9-12 Bench dips (drop to feet on floor) 1 x 9(6) Superset Incline kneeups (drop. Triceps. so bodyfat becomes the energy of choice. Lats.com . His interval cardio workouts lasted about 15 IRON MAN Training & Research Center Muscle-Training Program 111 Workout 1: Chest. Biceps. Hamstrings.Muscle-Training Program 111 deplete all circulating sugar quickly. Workout 2: Quads. So you shouldn’t use it the day of or the days around your leg workout. Jonathan used an exercise bike. X Reps) 1 x 12(7) Tri-set Dumbbell shrugs (DXO or stage style) 1 x 9-12 Cable upright rows (X Reps) 1 x 9-12 High rows (X Reps) 1 x 8-10 Machine rows (X Reps) 1 x 9-12 Shoulder-width cable rows (X Reps) 1 x 9-12 Tri-set Behind-the-neck pulldowns (X Reps) 1 x 9-12 Bent-arm bent-over laterals (X Reps) 1 x 8-10 Bent-over dumbbell rows (X Reps) 1 x 7-9 Cable curls (X Reps) 1 x 9-12 Superset Cable curls 1 x 9-12 Dumbbell preacher curls 1 x 8-10 Concentration curls (drop) 1 x 9(6) One-arm spider curls 1 x 9-12 Superset Incline hammer curls 1 x 9-12 Rope hammer curls (X Reps) 1 x 8-10 Tri-set Forearm Bar reverse wrist curls 1 x 8-10 Cable reverse curls (X Reps) 1 x 9-12 Dumbbell reverse wrist curls 1 x 10-15 Tri-set Forearm Bar wrist curls 1 x 10-15 Barbell wrist curls 1 x 8-10 Behind-the-back wrist curls 1 x 10-12 Rockers (drop) 1 x 15(9) Note: Where X-Reps are designated. Midback. Calves. so a weekend interval session was perfect. pedaling all out for 30 to 40 seconds alternated with a slow pace for one to two minutes. That’s why we thought it would get us past our plateau. X Reps) 1 x 10(6) Leg curls (X Reps) 1 x 9-12 Superset Stiff-legged deadlifts 1 x 9-12 Hyperextensions (X Only) 1 x 8-10 Hyperextensions 1 x 9-12 Knee-extension leg press calf raises (X Reps)1 x 20-25 68 JANUARY 2009 \ www. X Reps) 1 x 10(6) Squats 1 x 10-15 One-leg leg extensions (Flex X) 1 x 10-15 Leg curls (drop.ironmanmagazine. We were doing one weighttraining leg workout on Tuesdays. The problem with interval cardio is twofold: more muscle damage in addition to your normal leg workout and the increased potential for injury.
Lower Back Leg extensions (warmup) Leg extensions (warmup) Old-style hack squats Old-style hack squats Leg extensions (drop) Leg extensions (drop) Squats Squats Leg curls (drop. Triceps. Reps) One-leg calf raises (drop. The one interval cardio session helped us get leaner in the 11th hour. Triceps. if you don’t have a leg curl machine. His interval cardio workouts lasted about 30 minutes.com Model: Jonathan Lawson If you want your legs to stay large and muscular. Don’t do medium-fast runs or treadmill work. Also. Reps) Leg curls (drop. if you do interval cardio.com 1 1 x 12-15 x 12-15 2 2 x 10-15 x 10-15 1 1 x 10(6) x 10(6) 2 2 x 9-12 x 9-12 1 1 x 9(6) x 9(6) 1 1 x 9-12 x 9-12 1 1 x 10-15 x 10-15 Free download from imbodybuilding. Don’t do medium-fast runs or treadmill work. sprinting for 50 to 100 yards and then walking for about two minutes. it’s like a hard leg workout and takes a toll. Hamstrings. nonlock style. Abs Workout 1: Chest. Reps) Forward-lean laterals (drop. XX Reps) Bench presses or wide-grip dips Bench presses or wide-grip dips Bench presses or wide-grip dips (drop) Bench presses or wide-grip dips (drop) Superset Superset Flyes or decline flyes (drop. don’t get carried away. steady-state work for the majority of our cardio. Hamstrings. Biceps. as he used a longer walk as a cooldown. . Steve ran. and our legs actually started looking a bit fuller the last week as we reduced our weight-training volume and used slow. Forearms Workout 3: Delts.ironmanmagazine. XX Reps) 11 x 9(6) x 9(6) Barbell or dumbbell presses (X Reps) Barbell or dumbbell presses (X Reps) 22 x 9-12 x 9-12 Bent-over laterals (drop. Use partner resistance. do oldstyle hacks. XX Reps) 11 x 9(6) x 9(6) One-arm dumbbell rows One-arm dumbbell rows 11 x 9-12 x 9-12 Dumbbell curls Dumbbell curls 22 x 9-12 x 9-12 Concentration curls (drop) Concentration curls (drop) 11 x 9(6) x 9(6) Incline curls (X Reps) Incline curls (X Reps) 11 x 9-12 x 9-12 Incline hammer curls (drop) Incline hammer curls (drop) 11 x 9(6) x 9(6) Dumbbell reverse wrist curls (drop) Dumbbell reverse wrist curls (drop) 11 x 12(8) x 12(8) Dumbbell wrist curls (drop) Dumbbell wrist curls (drop) 11 x 12(8) x 12(8) Rockers Rockers 11 x 12-20 x 12-20 Note: If you don’t have a leg extension machine. Workout 2: Quads. towel around the ankles.Muscle-Training Program 111 minutes. XX Reps) Pushups (X Reps) Pushups (X Reps) Chins (X Reps) Chins (X Reps) Superset Superset Undergrip rows Undergrip rows Dumbbell pullovers Dumbbell pullovers Lying extensions Lying extensions Superset Superset Overhead extensions Overhead extension Kickbacks or bench dips Kickbacks or bench dips Giant set Giant set Incline kneeups Incline kneeups Flat-bench leg raises Flat-bench leg raises Ab Bench or full-range crunches Ab Bench or full-range crunches End-of-bench kneeups End-of-bench kneeups 2 2 x 9-12 x 9-12 1 1 x 10(6) x 10(6) 1 1 x 9-12 x 9-12 1 1 x 9(6) x 9(6) 1 1 x 9(6) x 9(6) 1 1 x max x max 3 3 x 9-12 x 9-12 1 1 x 9-12 x 9-12 1 1 x 8-10 x 8-10 2 2 x 9-12 x 9-12 1 1 x 9-12 x 9-12 1 1 x 8-10 x 8-10 1 1 x 15-20 x 15-20 1 1 x 10-12 x 10-12 1 1 x 10-12 x 10-12 1 1 x 9-12 x 9-12 Knee-extension donkey calf raises Reps) 2 x 20-25 Knee-extension donkey calf raises (X(X Reps) 2 x 20-25 One-leg calf raises (drop. Lats. Calves. Reps) Incline flyes (drop. XX Reps) 22 x 12(8) x 12(8) Donkey calf raises (X Reps) Donkey calf raises (X Reps) 22 x 12-15 x 12-15 Seated calf raises (X Reps) Seated calf raises (X Reps) 22 x 15-20 x 15-20 Workout 3: Delts. As we said. Midback. Calves. XX Reps) 11 x 10(6) x 10(6) Superset Superset Dumbbell shrugs (X Reps) Dumbbell shrugs (X Reps) 11 x 9-12 x 9-12 Upright rows Upright rows 11 x 8-10 x 8-10 Bent-over dumbbell rows Bent-over dumbbell rows 22 x 9-12 x 9-12 Bent-arm bent-over laterals Bent-arm bent-over laterals (drop. Be frugal and be careful—no hamstring or knee injuries allowed! FreeFall Mass Training After shaking off the shackles of strict dieting. Reps) (drop. walk. especially when you’re in a calorie deficit. Lower Back Workout 2: Quads. IRON MAN Training & Research Center Home-Gym Program 111 Workout 1: Chest. walk. The lesson: If you want your legs to stay large and muscular. Abs Low-incline presses (X Reps) Low-incline presses (X Reps) Incline flyes (drop. Biceps. Reps) Bent-over laterals (drop. slow jog or do interval work. or your 2As could become too aerobically inclined and lose size and anaerobic ability. Reps) Flyes or decline flyes (drop. XX Reps) 11 x 9(6) x 9(6) Incline one-arm laterals (drop. XX Reps) Stiff-legged deadlifts Stiff-legged deadlifts Hyperextensions (X Reps) Hyperextensions (X Reps) 70 JANUARY 2009 \ www. slow jog or do interval work. Lats. Forearms Dumbbell upright rows (drop to side rows) x 9(6) Dumbbell upright rows (drop to side rows) 22 x 9(6) Forward-lean laterals (drop. we started looking over all of our programs in our e-books in search of our next step. We’ve decided that a great one to go to for growth after our grueling 17-week ripping phase is our X-Rep version of Eric Broser’s Power/Rep Range/Shock (listed in its entirety on pages 103 through 114 of the e-book 3D Muscle Building). Reps) Incline one-arm laterals (drop. Midback. or your 2As could cause you to become too aerobically inclined and lose size.
Editor’s note: For the latest on X Reps.X-Rep. A few of the mass-training e-books are shown below. on the second it’s 10 to 12. check out our X-Blog Training Journal at X-Rep. If you’d like to see how our program is evolving and exactly what we’re doing in the gym at the moment. Plus.com. P/RR/ S calls for changing the training protocol every week: Power: Straight sets with heavy weights.ironmanmagazine. Power Pyramid. Rep Range: On the first exercise the rep range is seven to nine.Model: Jonathan Lawson We’re now going back to Eric Broser’s Power/Rep Range/ Shock training approach. but with an X-Rep twist. To review. including our new split as well as our Power workouts. and the cycle begins again. slow negatives. The big 10 mass-program arsenal. it may be just what the doctor ordered. Shock: The rep range is eight to 12 on most exercises but with intensity techniques like drop sets. DC training.com . X Reps and X-hybrid techniques to shock new growth.com \ JANUARY 2009 71 Free download from imbodybuilding. X e-books and the X-Blog training and supplement journals. X-Rep.com. Includes the 20pounds-of-muscle-in-10weeks size surge program. More on X Reps and X-hybrid techniques. X-traordinary MuscleBuilding Workouts. We’ll have more on our new program next month. but we figure that we’re in such a depleted state. visit www. Positions-of-Flexion mass training. 20Rep Squat. four to six reps per work set. 3D Muscle Building. As we’ve said in the past. Includes Heavy/Light. Beyond X-Rep Muscle Building. training each bodypart only once a week has never worked for us as well as we would have liked.com www. After Shock week it’s back to Power. IM X-traordinary Workouts — X-ceptional Results! The Ultimate Mass Workout. we have some new ideas on how to make it more successful for us. Includes the ultimate exercise for each muscle and workouts. This is the original X-Rep manual. and on the third it’s 13 to 15—or higher. including X Fade and Double-X Overload.
My daughter’s health took me away from training for almost three years. I’ve started training again and getting refocused. Here’s the routine again: 74 JANUARY 2009 \ www. Natural Olympia Best Workout to Grow Q: I just finished reading your October ’08 column highlighting workouts for beginning bodybuilders.com Neveux \ Model: John Hansen . That was the routine I used to bulk up when I was in my early 20s. My weight was down to 210 with about 12 percent bodyfat. I started doing full-body workouts and slow-motion cardio. I had to reduce my volume and training days per week. My question comes down to this: Can I apply the general outline of your article to my own training needs as a 52-year-old relative newbie? What general modifications. and although I never saw my abs and never really put on much mass. At that time. staying away from failure and moderate reps (six to eight). then switch to the split routine you suggested. deadlifting 350. would you recommend to ensure that it’s effective? Or would you recommend an alternative approach such as Sloan’s or Holman’s for someone in my situation? A: I think it’s great that you’re making the commitment to be a “real bodybuilder.S. although with a big difference—I’m 52.NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU Naturally Huge by John Hansen. I was 47. Mr. That program is centered on the basic exercises. 2005. I’d gone from a 90. 6’5” and almost 250 pounds with 20-plus percent bodyfat. I was amazed at the volume in your split routine. November. Is that really what I need to put on solid mass? What level of intensity is needed with that volume? Later in the same issue. I’ve never made the commitment to be a real bodybuilder. C. I’m doing three sets of 12 reps for a dozen exercises. but I trained only four days a week so I’d have three full dayson page 102)The (continued to recover.” It’s never too late.com Free download from imbodybuilding. as I’m starting that journey myself.” 24 to 30 sets per workout using a split routine. but she’s now on the mend. and I’m happy that you’re ready to take on the challenge and achieve your best condition ever. I’ve lifted weights off and on over the years but have never been consistently serious until almost six years ago. I can still bench-press 145 pounds for three sets of eight and deadlift 250 pounds. but I’d like to do so now. doing “As I moved into my 40s. a former powerlifter. volume is relatively high because I trained four muscle groups at each workout with an average of 10 to 12 sets per bodypart. according to my online trainer. That was three years ago. even for an older guy like me. My plan was to do that for two to three months while doing HIT cardio on off-days.to a 170-pound bench press for three sets of 12 reps. if any. After almost three years and a couple of injuries that helped me learn how to be more careful.ironmanmagazine. recommends lots of volume. I was doing very well. The routine I listed in the October issue is an intermediate program designed for younger bodybuilders who are trying to add size and gain weight. while Steve Holman’s approach with X Reps and POF suggests less volume with extreme intensity. using heavy resistance for six to eight reps. my waist was down to 36 inches. Sloan. I trained each bodypart twice a week. I found your advice timely. I’ve returned to an old full-body routine similar to one you suggested in your column.
8. 8. 6 3 x 8. 8 3 x 10. I keep my total volume much lower. 6 3 x 8. 8 3 x 10. Don’t train three days in a row—you’ll need a day off after two consecutive days of workouts. 6 3 x 8. That will give you five days of rest for each muscle group and your body two to three complete days of rest per week. 8. 8. 8. 8 4 x 12. 6 3 x 8. 8. 8. 8. That makes it easier to train harder at each workout. 6 4 x 10. 10. 6 3 x 10. 6 4 x 20.NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU Naturally Huge Monday Bench presses Incline dumbbell presses Flyes Dumbbell pullovers Seated military presses Lateral raises Bent-over lateral raises Barbell shrugs Pushdowns Lying triceps extensions Weighted dips Standing calf raises Seated calf raises Tuesday Incline situps Incline knee raises Squats Leg presses Leg curls Stiff-legged deadlifts Wide-grip chins Barbell rows Seated cable rows Incline curls Barbell curls Wrist curls Wednesday Rest Thursday Bench presses Incline barbell presses Incline flyes Weighted dips Seated dumbbell presses Seated lateral raises Upright rows Power cleans Close-grip bench presses Seated barbell extensions Donkey calf raises Leg press calf raises Friday Incline situps Incline knee raises Squats Front squats Leg curls Stiff-legged deadlifts Wide-grip chins One-arm dumbbell rows T-bar rows Hyperextensions Seated dumbbell curls Preacher curls Wrist curls 4 x 10. 8. 10. I’ve noticed improvement recently. 6. 6. 6 3 x 10. 8. 8 4 x 10. 10. 6. 6 3 x 15-20 3 x 10. 10.com Free download from imbodybuilding. 6 3 x 10. 6. That seems to help recuperation. Keep training hard by making the workouts progressive—training heavier or employing techniques such as supersets or drop sets to increase the intensity—and you should be able to achieve your goal of getting into the best shape of your life. are extremely stubborn. 10. 6 3 x 10. 8 3 x 10. 6 4 x 10. 8 times a week. 6 3 x 8. 6 3 x 10. 8. 8. 8. and it gives me more days off before I train the same bodyparts again. 10. 8. 8 3 x 10. not only for my muscles but also for my joints and tendons—a big consideration as we get older. 6. 8. 6 3 x 10. 6 3 x 10. would it be all right to hit them with four sets four times a week? I want to do a soleus-promi- 3 x max 3 x max 5 x 10. I can no longer train each muscle group twice a week because I don’t recuperate as fast as I used to. 10. 6 4 x 10. 6 3 x 10. calves Seated dumbbell presses Lateral raises Bent-over lateral raises Shrugs Wide-grip chins Barbell rows Deadlifts Leg press calf raises Day 5: Off Day 6: Repeat cycle The program focuses on the basic exercises. 6 3 x 8. 8. 8. 6 3 x 8. 10. 6 3 x 8. 6 3 x 10. 8. 8 3 x 12. As the calves are fast-recovering muscles. 8. 8 3 x 10. 6. 6. I’ve modified the intermediate routine by training each bodypart only once instead of two 76 JANUARY 2009 \ www. 6 4 x 12. 8. 6 3 x 10. 10 3 x 12. 8. 6. 8. legs Hanging knee raises Crunches Leg extensions Leg presses Squats Leg curls Stiff-legged deadlifts Day 3: Off Day 4: Delts.com . back. 6. 8 As we get older. 10. calves Dumbbell bench presses Incline presses Incline flyes Close-grip bench presses Lying extensions Incline curls Barbell curls Seated calf raises Day 2: Abs. 12. 8. 6 4 x 10. 8. 8. you cut way back on the volume. 6 4 x 20 3 x 15. 6. 8 3 x 10. 6 3 x 10. 6 3 x 10. 8. Here’s an example: Day 1: Chest. 8. 8. 6 4 x 10. 6. 6. 8. 6 3 x 8. 15. 6 3 x 8. train two days on/one day off. and I never train more than four days a week. I’m in my mid-40s now. 8.ironmanmagazine. but not much. 6. 8. 8. 6 4 x 10. 8. 6 4 x 10. 6 4 x 12. Q: My calves. 6. 8. 6. 6. 6. 8. 6. 6. 8 3 x 10. 6. 6. 6 3 x 8. 6 3 x 10. 10. but by training fewer bodyparts per workout. 6 4 x 10. 6 4 x 12. 6 4 x 12. 8. It should be a good routine for you. 8. 6. 6 4 x 10. 12. 6 3 x 8. 12. 6. arms. 10. 8. recuperation plays a bigger role in our workouts. 10 3 x 30-40 3 x 30-40 3 x 15. 8 3 x max 3 x max 4 x 12. 8 3 x 10. 8. I think a good routine for you at your level would be to split your body up over three workouts. 8. 10. 6. 6 3 x 12. 6 4 x 12. 6. 6. 6 4 x 12. 6 4 x 10. 8 3 x 10. 6. and a lot of other people’s. 8. Instead. 8. 8. 8. 10 4 x 10. By training only two muscle groups per workout instead of four. 6 3 x 12. 6 4 x 10. 8. 8. 6.
NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU
nent day, then a gastrocnemius-prominent day, alternating between standing and seated calf raises. Any thoughts on that? A: The calves are notorious for being the bodybuilder’s most challenging bodypart. The bodybuilders with the best calves usually owe much of their development to heredity. Chris Dickerson, Ken Waller, Mike Matarazzo and Mike Mentzer always credited their parents for their incredible calf development; however, many bodybuilders don’t put the effort into developing their calves that they do other muscles, like the chest, arms or even thighs. Calves can Another problem is the handle more overwhelming opinion that frequent if your calves are weak, workouts than it’s all genetics and there’s other bodyparts. nothing you can do about it. My calves were very skinny when I started bodybuilding as a teenager. My legs were a weak point, and I always worked hard on them to bring them into balance with my upper body. My calves eventually developed into one of my stronger bodyparts. Calves seem to recuperate much more quickly than most muscle groups, so they need to be trained more than once a week. I work my calves with two exercises for three to four sets each, twice a week. I usually train them on Monday and Thursday, giving them three to four days of rest between workouts. I think the best exercise for calves is the donkey calf raise. I love doing donkeys because the weight is distributed directly over the hips—unique for a calf exercise. In addition, donkey calf raises give you heavy resistance and higher repetitions. The key to building the calves is to train them heavy and use high repetitions to really pump the blood into the muscle. If you think about it, the calf muscles are the farthest from the heart, so you have to do more repetitions to get the blood into the calves. Even so, you can’t train the calves with light weights and expect them to grow. The muscle fibers in the calves are accustomed to walking every day, so doing high reps with a light-to-moderate resistance won’t do the trick. I do donkey calf raises with someone sitting on my back instead of using a machine. Most of the machines I’ve seen don’t have enough resistance to really develop the calves. In addition to the weight of my partner, I use a belt to strap on more weight. At one point in my career, when I made the best gains in calf development, I had two guys sit on my back along with another 100 pounds in resistance hanging from the belt. I could force out 15 reps with that substantial weight—about 500 pounds—before one of the guys would jump off. I’d continue doing the exercise with just one guy on my back and the extra 100 pounds. I could usually get another 10 reps with that resistance before the other guy would jump off. Then, with just the weight from the belt, I’d force out another 10 reps. That amounted to a total of 35 reps. By doing drop sets that way, I trained my calves with very heavy weight but still did a lot of repetitions to force the blood into the muscle. The combination of high resistance and high reps really made the difference in building up my calves. My current program has me working calves on Monday, doing seated calf raises—the best exercise for developing the soleus—for four sets of 10 to 20 reps followed by standing calf raises for the gastrocs, three to four sets of eight to 12 reps. I use high reps on the seated calf raises because the soleus is composed mostly of slow-twitch fibers, and it responds best to high repetitions—15 to 20. After I have the blood in the muscle, I move to standing calf raises. I use heavier weights for eight to 12 reps to develop the fasttwitch muscle fibers of the gastrocnemius. On Thursday I begin with donkey calf raises for four sets of 20 to 30 reps. That blows up my calves and gives me a great pump. When I finish the four sets, I can hardly walk. I finish off with another three sets of calf raises on the leg press machine, keeping my knees straight and getting a full range of motion—three sets of 10 to 12 reps. You can see the pattern here. Do high reps with the first exercise to get a great pump in your calves and then follow up with another exercise that uses heavier resistance. The combination is the best for developing size in the calves. Editor’s note: John Hansen has won the Mr. Natural Olympia and is a two-time Natural Mr. Universe winner. Check out his Web site at www.NaturalOlympia.com or send questions or comments to him via e-mail at John@ NaturalOlympia.com. Look for John’s new DVD, “Natural Bodybuilding Seminar and Competitions,” along with his book, Natural Bodybuilding, and his training DVD, “Real Muscle,” at his Web site or at Home Gym Warehouse, www.Home-Gym.com. Send written correspondence to John Hansen, P Box 3003, Darien, IL 60561. IM .O.
78 JANUARY 2009 \ www.ironmanmagazine.com
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SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSC
by David Goodin
The State of Natural Bodybuilding
Q: I’m interested in competing in natural bodybuilding. I started looking for shows, and I’ve found a plethora of natural bodybuilding organizations.
Why is that? More important, which organization would you recommend?
A: I totally understand your confusion about the natural bodybuilding organizations. A quick search yielded the following: OCB, IFPA, NGA, INBF, WNBF, ABA, INBA, WNSO (FAME), Musclemania, USNBA, USBF, IDFA, SNBF, NABF, NANBF, ONBF, NPA, IBA, BLNPA and NFSO. That’s 20 organizations, and new ones are popping up all the time. In some cases promoters of natural bodybuilding have had issues with their sanctioning organizations. Instead of finding another established natural organization, they just started their own. I’ve known of other promoters who were also athletes who created their own “natural” organization to match
Dave (third from the right) competing in the ’08 NPC Team Universe welterweight division. He placed second.
82 JANUARY 2009 \ www.ironmanmagazine.com
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Drug-free competitions are becoming more and more popular in the NPC. Promoters see the potential as steroids continue to get bad publicity.
their own natural status, such as one, three or five years drug-free, complete with various definition of “drug-free.” Still others formed their own organizations so that they could collect both the entry fees and the organization’s membership fees. It’s mind-boggling if you’re an athlete trying to get started in the sport. For those who aren’t familiar with the various organizations, just come compete in my show, the NPC Texas Shredder Classic. Seriously, although the NPC is not known for natural bodybuilding, the number of drugtested NPC contests is growing rapidly. Dave Liberman has been promoting NPC natural shows in Ohio very successfully for years. Just off the top of my head I can name seven states that have NPC natural shows, and most of them have more than one. It requires promoters who are willing to take the risk on a natural show to get things started. I’ve been promoting the Texas Shredder Classic for 11 years now. My first year to sanction it with the NPC was 2008, and the organization allowed me to do the same drug testing I’ve always done. The response was so great that our state and district chairman, Lee Thompson, has committed to promoting an NPC Natural Texas State Championships next year. Corey Pavitt stepped out on
a limb last year and promoted a natural NPC contest in Juneau, Alaska. Due to the excitement his contest generated, NPC promoters Garry Loeden and Philip Bradfield added the Natural Crystal Cup to their contest schedule in Anchorage. You’re probably wondering why I’m going on and on about NPC natural contests. Well, when you compete in the NPC, you generally get a lot more competition and a lot more coverage. Regardless of which organization(s) you compete in, you should look for certain qualities. One is the drug-free requirement. I haven’t examined every one of them, but some organizations accept only lifetime drug-free athletes. Most, however, put a time limit on drug-free status, such as one year or several years. Some don’t specify an amount of time that an athlete must be drug-free. For those organizations you have to be clean enough only to pass the test, usually urinalysis. The next thing to look at is the bannedsubstance list. Editor’s note: See Dave Goodin’s new blog at www.IronManMagazine .com. Click on the blog selection in the top menu bar. To contact Dave directly, send e-mail to TXShredder@ aol.com. IM
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when the target muscle is fully engorged. Is it a good idea to use preexhaustion up front on light day instead of straight sets? So for light quads I’d do leg extensions supersetted with squats for two rounds instead of doing two sets of subfailure squats and a drop set on extensions afterward.ironmanmagazine. however. using weights is even more effective at chiseling more eye-popping cuts. Simply switching the exercise order can get you growing again—as you’ve discovered— and chisel attention-grabbing detail. one other thing: That latest X-Rep program also includes static holds. My question is. doing dumbbell flyes last. or encasements. It’s a lot like stretching a new balloon before you blow it up to make it easier to inflate. bench presses (midrange).CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL M Critical Mass by Steve Holman Muscle-Building Tips and Tricks Q: Your latest X-Rep workout program in the e-book X-Rep Update #1 is amazing. I ask 86 JANUARY 2009 \ www. Another plus is that doing the stretch-position exercise last.com . Many researchers claim that the fascia. For example. which can produce more muscle detail. makes it possible for more growth to occur. puts more stress on the insertion points. which. and I swear I’m seeing cuts and striations I’ve never seen on me before. Posing is a form of static-hold training. puts more stress on the inner area where the pec major attaches to the rib cage. Merely switching the order of the last two exercises—pump followed by stretch—has a greater loosening effect on the encasements around the muscle fibers.com Free download from imbodybuilding. Do you notice more size and detail when you use fascia-expansion workouts? A: Standard POF protocol is the midrange exercise followed by the stretch exercise followed by the contracted exercise. dumbbell flyes (stretch) and cable crossovers (contracted). It’s a constriction that can be remedied somewhat by pumping the muscle with a contracted move like cable crossovers and then elongating that full muscle with a stretch exercise like dumbbell flyes soon after. Oh. That will etch in more detail all the way up the inner chest. It’s more evidence that one small change can create big gains. and I like the idea of heavy workouts alternated with light ones. It’s one reason competitive bodybuilders get harder and more dense-looking muscles when they practice posing for a contest. I have trouble with my pecs—stubborn bastards!—but switching the exercise order gave me new size and detail. theoretically. I added a couple of pounds of muscle after only two weeks. In the example above. It has worked for other muscle groups as well. after your pecs are fully engorged. restrict growth. Q: I’m 44 years old.
light day is for pushing more blood into the target muscle for glycogen replenishment and recuperation. there’s no reason for it to get larger and stronger. Also visit www. static holds. which reduces force generation and fiber activation. see the ad sections beginning on pages 174 and 264. A: I’m almost 50 years old. I know that end-of-set X-Rep partials are important for getting maximum growth stimulation. I’ve gotten bigger and better. respectively. With Positions of Flexion Preexhaustion is excellent for lightday workouts. so I wonder if I can handle that type of training at my age. the more cautious you must be about overtraining. Q: I’m 42 years old. It’s a never-ending challenge. Neveux \ Model: Brian Yersky training I restructured my physique. like incline hammer curls. So at your heavy quad workout you do straight sets of squats and a drop set or two on sissy squats. Then on light day you do two preexhaustion supersets of leg extensions and squats—quick and effective—and you won’t believe the full-blown pump. and that’s precisely what preex does best. Some expert trainers say it will cause burnout and that you have to be juiced to stand that style of workouts. X Fade. I’ve been thin all my life. Here’s why: You’ll probably get an even bigger pump on light day with preex than than with the straightset method listed in the heavy/light program. If you’re a regular reader of this column. When I reach exhaustion. It’s much better than just stopping the set at positive failure. some intense training is a must for triggering the best and fastest gains possible—challenging your muscles gives them a reason to adapt and grow. because you get less fiber activation doing the contracted-position exercise first. You’ll feel it working. on the thin side and have been training for many years.com \ JANUARY 2009 87 Neveux \ Model: Brian Yersky Free download from imbodybuilding. IM www. which reduces tension time and leaves too many fibers understimulated. In your example. no X Reps.X-Rep. the prefatigue it creates derails your ability to generate maximum force on the important big. however. When you reach exhaustion—no more full-range reps are possible—slowly move the weight into the semistretch position. 2) Heavy/light.com. It’s four to six weeks of all-out training followed by one or two weeks of subfailure workouts without X Reps or intensity tactics. I want to know if I’ll overtrain by taking my work sets to failure and then adding X-Rep partials to the end. is hampered by leg extension fatigue. I like doing the ultimate exercise for each bodypart with X Reps because I have limited time to train. On some exercises. a traumatic stretch-position exercise. the addition of X Reps is impossible. etc. but it’s an ideal mass tactic in certain cases. the research suggests that movement is necessary for optimal nervous system activation.com for information on X-Rep and 3D POF methods and e-books. For those moves I suggest a Static X instead. In other words. An all-out set also activates the size principle of muscle fiber recruitment best—that’s a domino effect. with the last few intense reps activating key fast-twitch growth fibers that are difficult to recruit in abundance with subfailure sets—and adding X Reps gets at even more of them.because I’ve read that you don’t like preexhaustion. Remember. I weighed less than 120 pounds when I started training. That end-of-set static hold is the next best thing to X-Rep partials. Just don’t get carried away and don’t forget to back off regularly. For older trainees and/or hardgainer types I highly recommend using a heavy/light training protocol for much of the year. My before and after photos are posted at X-Rep . Remember. on light day you’re trying to maximize pump and minimize damage. the big exercise. You’re correct that the older you get. the key musclebuilding component. and simply hold the weight as you flex the target muscle. and this is one of them.com . squats. That isolation move involves fewer fibers and creates lactic acid pooling in the target muscle. Should I grab lighter dumbbells and do a drop set instead of X Reps? A: As you read in the e-book. that makes preex perfect for light-day training. Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positionsof-Flexion muscle training. midrange exercise. If a muscle gets the same lower-level stimulus constantly. drug free and making great gains with X Reps and X-hybrid tactics—DXO. which you do second in a preex superset. Q: I’m using the Basic Ultimate Mass Workout 1 on page 56 of the e-book The Ultimate Mass Workout. you know that I firmly believe that no matter what your age. For information on the POF videos and Size Surge programs. which means more muscle fibers get in on the action with X-Rep partials at the end of a set. I can’t budge the dumbbells. I’m natural. but I’m having trouble X-ing at the end of some of them. Preex isn’t so great for force generation. as you actually grow during the downshift from the previous all-out workouts. 1) Phase training.ironmanmagazine. I call the easier week the supercompensation phase. By adding X Reps and X-hybrid techniques in my 40s. Then at the next workout for that bodypart you use a subfailure workout with higher reps—or preex. You hit each bodypart with a shorter all-out workout—to exhaustion with X Reps. like incline curls and lying triceps extensions. A: I don’t think preex is very effective if used exclusively. which is why I emphasize two important mass-building techniques. as explained above— for pump and recovery. or X Spot.
com Free download from imbodybuilding.90 JANUARY 2009 \ www.com .ironmanmagazine.
after Christmas but before New Year’s.com Model: Rob Riches . which would enable her to more effectively ignore us when we told her to clean her room or do her homework. a cowbell and an odd instrument that involved scraping a ridged piece of wood.com \ JANUARY 2009 91 Free download from imbodybuilding.m. The decibels were roughly equivalent to a jet taking off. the king of them all being RoboRaptor. if you were raised in Puerto Rico. that is. For Christmas Eve we had the traditional dinner at my sister-in-law’s house. Unfortunately for my wife. a remotecontrol robot dinosaur. She was used to family members being too financially devastated from buying gifts for the 200 assorted children—Latin families tend to be large—to get her anything. My son got a bunch of toys. her birthday fell smack dab in the middle of it. He was ecstatic for about 10 minutes. holy night. The house was packed wall to wall—no doubt exceeding local fire codes— and the stereo blasting salsa and merengue music at ear-splitting levels was accompanied by a makeshift band playing bongos. as the alcohol hadn’t run out. C www. until he started whining that he needed a second RoboRaptor to do battle with this one. and the party was still going strong. Traditional. a trumpet. At one point I had actually touched my cheek to make sure blood wasn’t trickling out of my eardrum from the ungodly din. So much for silent night. How could we have been so inconsiderate? Now we were in the weird in-between week. We left at 1 a. Christmas had been a great day for my kids.A Bodybuilder Is Born Episode 42 by Ron Harris Photography by Michael Neveux hristmas had come and gone.ironmanmagazine. My daughter got an iPod Nano.. I’d at least bought her a very nice white-gold necklace this year. as most of her husband’s family was.
” he warily replied. with a much better chest.” “I would hope so. He used to say to imagine “Eight pounds of pure muscle in the right places make a big difference in a physique.Bodybuilder Is Born It was the day before New Year’s Eve. Now it was time to sketch out the remainder.” “You’re going to win the class. on New Year’s Day. and fast. as it was a time of year almost nobody was buying new cars—unless we’re talking Hot Wheels. I was now up to 229 in the morning and 232 by evening. with two weight divisions. Since Thanksgiving Randy’s weight had climbed from 212 to 217. Randy and I had been training together a bit more lately.” I began. Janet and I still weren’t sure where we were going the next night. Ronnie Sapiens Giganticus. It was to career and personal relationships as well. maybe I could hit 250—assuming I didn’t die first from the toxic backup. Even without comparing himself to Ronnie. “Randy. 192 at 5’11” is not a mass monster in modern bodybuilding by any stretch of the imagination. You would be over. however. but if we were talking about bodybuilding—that’s where I could poke my nose into his business. “I like to use the old analogy Mike Mentzer made famous. over and under 175. I was a bit wary of staying out that late. “That’s it? Just eight pounds heavier than last year?” Apparently he thought I was setting the mark too low. Where we went on New Year’s Eve wasn’t important. Ronnie Coleman won the Olympia in ’04 at the same height and 296 pounds. It opened at 10 p. and my new goal was 235—morning weight. I’d be craving a warm bed to crawl into after a warm mug of protein shake and cookies. But winning isn’t as important as showing a very noticeable improvement from the New Englands. junior.com . no matter how hopping the club might be. At 36 years old I was a bit past my partying prime. along with training hard and heavy consistently. We’d both been doing well on our winter bulking plan.ironmanmagazine. after a visit or two to the porcelain throne. I’d probably need therapy just to get back on track with real life. I have a plan for you. It’s nothing that involves torture or staying celibate for any length of time. What was important was that the year was coming to an end. I want you weighing in at no less than 192 onstage. By 3 a. “Relax. Randy and his latest girlfriend were headed to a club about an hour south of us in Rhode Island called Therapy. That was one goal for the coming year.” Now. “Uh-oh. which all added up. Randy wasn’t too impressed with the goal I had set for him..m.com Free download from imbodybuilding. I didn’t want to get into his work situation or relationships. That gave him about 30 grams of protein and 300 extra calories. Funny how that works. isn’t it? If I could just not go to the bathroom for a few days. Randy wanted to reach 225 by the first day of spring. “There’s a contest in September that has a novice class. Having a protein 92 JANUARY 2009 \ www. though there’s a rumor that genetic testing has confirmed he is not human but in fact an entirely new species.” Model: Chris Jalali and didn’t close until 8 a. time to look back on the year that had passed and see which goals had been met and which had not.” he stated. junior.m.m. “Eight pounds of pure muscle in the right places make a big difference in a physique. arms and calves.” “Same thing. That could apply not only to bodybuilding but bar as a dessert with each meal had helped.” I informed him. or at least do your damnedest to win it.
” Randy said. and then you start packing the muscle on all over again because your body will be ready to grow after the long diet. then champagne and cheese at midnight. That’s about your speed. we they are. in this case eight pounds.” “That’s right. I was thinking about how I could do that and be in bed by one.” “You really aren’t going?” he asked.” you could “They’re very well be good. That’s when you get a better appreciation for just how much muscle it really represents.com Merv planned out for me. “Kid.” Coleman.” “Cool. “You keep gainshould hit that weight by about ing muscle April. so you have my whole year Fredrick 94 JANUARY 2009 \ www. amount. his eyebrows knit in concentration as he no doubt envisioned slabs of meat. you rest up and eat what you want for a what that week.Bodybuilder Is Born Once the show is over. I you seem to be really think addicted to. “They’re having something at the planetarium with a laser show. do I start dieting believe you or what?” can actually “Sort of. then had it. “So. “Okay. muffins from So when I Dunkin’ Donuts say 192. So I win the show—then what?” “The show is in late September. But “I’m sure by aiming for the lower number.” I explained. you rest up and eat what you want for a week. You’ve got a big year ahead of you. Once it’s over. Now if only I could figure out what I was going to do tomorrow night. Anyway. Just make sure you get home with some brain cells left. but if you’re not back from that club by noon the next day. I may have you declared legally dead.com Free download from imbodybuilding. When we talk at this time again next year. just not as much worthstart limiting less crap like those your carbs.” Randy thought a moment. right?” He burst out laughing at his own lame joke.” he noted.ironmanmagazine. would look like if it was raw steak piled on a table in front of you. You’ll still be eating plenwhen we’ll ty of food.” IM . I expect you to be about 230 pounds in the same condition Ronnie you are now. and then you start packing the muscle on all over again because your body will be ready to grow after the long diet. “Wow.” “Huh. a few pounds more than that. underpromise and overdeliver. I pass the torch to you. I once I get to 225. your diet. That’s when I want you to until about very gradually start cleaning up 12 weeks out. The sad thing is.
IM: How does that change in the off-season? DG: My preference is to go to a three-day Monday-WednesdayFriday split in the off-season.com. I haven’t done that the past few years because I was accommodating my training partners. usually my first four are warmup sets and my last three are work sets. He still has the motivation and rock-solid physique to hit the bodybuilding stage with the best—and come out on top. triceps. IM: What’s your current precontest split? Lay out a oneweek snapshot for me. Particularly with the basic exercises like squats. chest and light biceps.com . biceps. every time. Thursday. you often list. On my three-day split I do legs on Monday. he took second in the welterweight class. IM: In the programs described in your blog at Iron ManMagazine.com Free download from imbodybuilding. and biceps on Wednesday. the ’08 NPC Team Universe Championships. Friday. a shred-meister from planet Super-striate? Let’s find out. Is the guy some kind of mutant. say. and how many are work sets? DG: When I list seven sets. for example. rear delts and triceps on Friday. drug-free bodybuilders. I tried to do a couple of warmup sets with 180 pounds and 270 pounds on the leg press and then jump straight to my workout weight of 810. beating some very good.ironmanmagazine. leg presses. chest. And he did it only a year after ripping his hamstring from the bone in a freak accident. It’s not only contests he can zero in on. then back. At his most recent outing. DG: Monday. I probably wouldn’t 96 JANUARY 2009 \ www. legs. back. compound exercises. Tuesday.Older-But-Better TEXAS SHREDDER How Cover Man Dave Goodin Continues to Compete and Improve at 50 — Drug-Free by Steve Holman Photography by Michael Neveux Dave Goodin is amazing. and young. shoulders. or close to it. If. seven sets for squats or seven sets for bench. deadlifts. I’m also doing progressively heavier sets to prepare my nervous system for the heavier weights I will use on my work sets. front and middle delts. he’s rock-hard and ripped. At every photo shoot he schedules. How many of those sets are lighter warmup sets on the big. bench presses and overhead presses I’m not only doing sets to warm up my muscles and joints.
com .com \ JANUARY 2009 97 Free download from imbodybuilding.ironmanmagazine.www.
If you get somebody who is going to let the weight stop completely before they help you.” 98 JANUARY 2009 \ www. very rarely—almost never—do an isolation movement first. I’ve had quite a few weeks that my back was really sore. I’ll only do them if I have a spotter I’m really comfortable with. I’ve also had a lower-back problem that popped up as soon as I got off the crutches and painkillers last year—and it hasn’t gone away. and with forced reps it’s easy to get out of the groove unless your spotter is really good. then you’re in for trouble. I rarely do forced reps. IM: In one of the routines on your blog you supersetted a chest exercise with a back movement all the way through. so I did hacks or leg presses first. when I get to 810. I see you do hack squats first on some leg days. Are there any general rules you follow as far as exercises go.com Free download from imbodybuilding. I like a spotter who gives just enough help to keep the weight moving smoothly.ironmanmagazine. I had not done hack squats in years but was looking for a way to add more sweep to my quads. My legs were behind because of my 2007 hamstring injury [and surgery]. or do you just do whatever you feel like doing? Do you ever do isolation exercises first? DG: I actually mixed up my leg workouts much more this year than I usually do. How do you like that agonist/ antagonist-superset method. I very. I’m also doing progressively heavier sets to prepare my nervous system for the heavier weights I will use on my work sets. squats first on others. My general rule is to always do the compound movements first so that I can handle the heaviest weights on them. If I work my way up to the 810 in 90-poundper-set jumps. “I’m not only doing sets to warm up my muscles and joints. IM: I know you mix up the exercises at every workout. At my age I really have to stay in the groove to avoid injury.SHREDDER be able to handle the weight because (at least for me) my nervous system wouldn’t be ready. IM: Do you go to failure on your work sets? And what about forced reps—do you ever use them? DG: I go very very close and sometimes to failure on my work sets. I can usually do it for at least 20 reps.com . For example. and I knew I didn’t want to squat as heavy.
is biceps and triceps. When I do it for that reason.SHREDDER and do you use it often? DG: It’s not something that I do very often.com Free download from imbodybuilding. I don’t go hard on the back movements. but rarely this year.com . Those were more pumping-type sets—not exhaustive. IM: You seem to train with a lot of volume. or is it just a function of staying fairly lean all year so the skin never gets stretched? “I haven’t trained bodyparts twice per week since I was in my late 20s.” 100 JANUARY 2009 \ www. Do you think that’s best when you train each bodypart only once a week? Do you ever do lower volume and train bodyparts more often. but I’m always concerned that I can’t handle as much weight as usual on the second movement. I tried to go back to training everything twice a week when I was in my mid-30s. Occasionally. is it genetics. I’ll superset agonist and antagonist muscle groups on my isolation exercises. if I’m pressed for time. Last year I often supersetted leg extensions and leg curls. Do you do something to prevent that. if I’m working out by myself and my shoulders are bothering me. doing a pulling movement after the pushing exercise makes them feel better. It worked really well. I’m experimenting with doing a little extra work for certain bodyparts. Or. but my joints just couldn’t take it. or do you feel that may overstress your middle-aged body? DG: I haven’t trained bodyparts twice per week since I was in my late 20s. IM: You and I are almost the same age. Usually when I do that kind of superset it’s because it’s the week of a show and I’m working chest and back on the same day. This year I started throwing in three or four sets of curls after my chest workout in order to try to bring up my biceps. Just a couple of weeks ago I added a few sets of laterals after chest to try to put more width on my medial delts. but I notice that you don’t have the loose-skin issues that I’ve been experiencing the past couple of years when I get lean.ironmanmagazine. I would say that part of the reason that my training volume is so high is my propensity for injuries. I like the pump I get when doing those supersets. Another one I’ve done quite a bit.
[Laughs] I think the big thing is that eating poorly makes it harder to put on muscle. Getting fatter to add more muscle that I can’t hold on to doesn’t help me out at contest time.” I’ve done the bulk-up thing a couple of times. When I started competing in the WNBF [without weight classes].SHREDDER “Getting fatter to add more muscle that I can’t hold on to doesn’t help me at contest time. There are a lot of physique athletes who go back to really bad eating habits in the off-season and rationalize it as “bulking. but by the time I dieted back down into ripped condition. I’ve also noticed that since I started taking essential fatty acids.com . Can you list your most recent precontest diet? Have you changed it in any way over the past few years as you’ve gotten older? DG: I changed my contest diet dramatically about 14 years ago. the lowfat.” DG: I’m sure that genetics does play a part in it. In the past eight years I don’t think I’ve been more than 15 pounds out of contest shape. When I first got into bodybuilding in the early ’80s. I needed to put on a considerable amount of muscle to be competitive with the other natural pros. Plus. I had to diet so much harder and do so much more cardio to get the fat off that any muscle I may have added was lost by the time I was in contest shape. my skin looks much healthier in contest shape. There were a couple of years that I got to 30 pounds over my contest weight. highcarb. depending on how often I drink margaritas. IM: A sound approach I’m finally realizing myself. moderate-protein diet was in vogue. I usually stay around 6 to 8 percent.ironmanmagazine. I like looking good all the time—not just when I’m getting ready to step onstage. I prefer to keep it within 10 to 12 pounds. I’ve never gone over 10 percent bodyfat. I doubled my protein intake from about 125 grams per (continued on page 107) 102 JANUARY 2009 \ www. but I think that staying fairly lean is the biggest thing. I was only a pound heavier.com Free download from imbodybuilding. IM: You’ve said that you stay in the 8-to-10-percent-bodyfat range most of the year and then take 12 weeks or more to come down to 3 percent for competition. Do you think staying so lean makes it harder to build more muscle? DG: Well.
ironmanmagazine. I will sometimes get glycogen depleted.com Free download from imbodybuilding. Even with about 40 percent of my calories coming from carbs.SHREDDER “I’m definitely not a low-carb guy.” 106 JANUARY 2009 \ www.com .
IM: How do you keep the fatburning process moving along as you get leaner? Do you increase cardio as a contest gets closer. IM: You’re not a low-carb guy. I also cut starches out of my contest diet and got my carbs from low-glycemic fresh fruits.” which is what the guys at Hyde Park Gym here in Austin named it. I’ll add more cardio sessions—sometimes doing it two or even three times per day. When I’ve done carb (continued from page 102) day to 250. If I’m 10 pounds over my contest weight. so I started my contest diet 17 weeks out. and the second time I went out to do sprints. I’ll give myself 12 weeks. a nationallevel bodybuilder.com \ JANUARY 2009 107 Free download from imbodybuilding. During the off-season I’m not nearly as strict. I got terribly flat from it.Midafternoon 8-10 ounces grilled chicken breast. my legs feel like lead. Then I go back down. alternating all-out sprints with lower-intensity work? DG: Yes. I believe you said you usually keep carbs at about 40 percent.com . and I can’t get a pump or a burn when I’m training. About a block before the stadium there’s an eightstory parking garage. Having adequate carbs in your diet spares protein. 1 or 2 pieces fresh fruit Late afternoon 1 protein bar or Pro-Fusion protein drink Evening 12 ounces grilled chicken or grilled fish. My off-season diet is still lowfat most of the time.m.-ish) 4 egg white omelet with 2-3 ounces grilled chicken and nonfat cheese. when you start your precontest diet. I have. Breakfast (6 a. but you notice that it’s uphill on the way back! I do the Shredder Walk only once or twice a week. salad. and I’ll eat chips and salsa if it’s set in front of me or pizza occasionally with my kids. A few years ago I found myself 15 pounds over. 2) adding essential fatty acids and 3) in just the last two years I’ve added a lot more supplements from MuscleLink to my nutrition plan. or do you reduce your calories or both? DG: Sometimes I reduce calories a little by cutting back on carbs a bit or by cutting out fats where I can. But the biggest thing for me is increasing cardio. I did probably 90 percent of my cardio walking this year. Even with about 40 percent of my calories coming from carbs. I’m not that big of a guy. salad. The only adjustments I’ve made to my diet in the past few years are: 1) following some of the nutrient-timing guidelines. Most of the time my walks are about two miles. do you move to what you outlined earlier. I usually gradually work my way into the fullblown contest diet over the course of a few weeks. The “Shredder Walk. a few weeks ago. Here’s a typical day from my contest training this summer. About six years ago I thought that would be a good idea. At the stadium I walk up the ramps to the upper deck—11 stories. IM: Have you ever tried highintensity cardio—the interval method. where the Longhorns play. back to the parkinggarage stairs again and then back to Hyde Park Gym. I tore a hamstring (even though I was thoroughly warmed up). I don’t have any extra muscle that I can afford to lose as I prepare for a show. I plan the start of my contest diet by how many pounds I think I need to lose.300 calories. and I like to sip a good tequila when I go out. When I get there. or do you gradually cut down to that over the first few weeks? DG: In the off-season I add starches back into my diet. I eat desserts usually only at Thanksgiving and Christmas dinners (my mom makes great apple pie!). 1 piece fresh fruit Before bed 1 piece fresh fruit or protein bar IM: How does your diet differ in the off-season? Also. I run up the stairs. A few years later one of my buddies tried sprinting for cardio and tweaked a hamstring. 1 orange or grapefruit On the way to work Venti black-eye from Starbucks (large coffee with two shots expresso) Midmorning 1 protein bar or Pro-Fusion protein drink Noon (workout) During workout: 8-10 ounces Gatorade and 8 ounces water with 1/2 scoop Pro-Fusion.ironmanmagazine. I feel horrible! I can’t think straight. She tore a calf muscle sprinting www. You don’t notice that it’s slightly downhill when you’re headed to the University of Texas campus. All of my cardio is walking outside or riding the Lifecycle. is four miles round trip from the gym down to Memorial Stadium. I will sometimes get glycogen depleted. 1 scoop Xtend and 1/2 scoop Creasol Immediately after workout: 1012 ounces Gatorade with 1 1/2-2 scoops Pro-Fusion and 1/2 scoop Creasol depletion in the past. come back down and continue to the stadium. Ever tried the low-carb route? DG: I’m definitely not a low-carb guy. I just talked to Mary Hobbs. I never eat fried foods and rarely eat desserts. I also like a glass or two of wine with dinner. I prefer that to having one much longer session. I’d estimate it’s about 2.
If you can afford to take more supplements. I think those are the most important. That said. While it sounds great in theory. My leg workouts are so exhaustive that by the time the soreness wears off.ironmanmagazine. it’s the best thermogenic I’ve come across) You’ll notice that the first six supplements listed are things that actually add to the nutrition that I’m taking in. then you add compounds that affect changes in hormone levels. ZMA-T and Cort-Bloc are incredible. Don’t cheat on your diet—but that’s no secret either. Go extremely hard on the basic exercises. I don’t think I could do without them now that I’ve used them and seen the results.SHREDDER ramps as she prepared for the NPC USA and had to drop out.com Free download from imbodybuilding.0 (ALR Industries—I just discovered this product last summer. IM: Do you have any workout secrets and/or favorite supplements for getting your patented Texas Shredder look? DG: Workout secrets? Hmm—not really. I wouldn’t have time to recover from the sprints before it was time for my next leg workout. Favorite supplements—I have a bunch! Here they are in order of importance: Pro Fusion (protein powder—Muscle-Link) Creasol (titrated creatine—MuscleLink) Omega Stak (essential fatty acids— Muscle-Link) Life Pak Nano (Pharmanex) Xtend (branched-chain amino acids—Scivation) “I think the big thing is that eating poorly makes it harder to put on muscle. I have to say that GH Stak. the practice is risky. IM: I know you don’t do the same exercises at every workout. but can you list your favorite mass move for each bodypart? DG: That’s easy! Legs: Squats and leg presses Chest: Bench presses and incline presses Back: Deadlifts and rows 108 JANUARY 2009 \ www.com .” Red Dragon (beta-alanine—Muscle-Link) GH Stak (Muscle-Link) ZMA-T (zinc and magnesium—Muscle-Link) Cort-Bloc (phosphatidylserine—Muscle-Link) Ribose Size (Muscle-Link—this I use much more in the offseason) Hyperdrive 3.” “There is no substitute for consistency—and that’s consistency in both training and diet. The other issue I have with high-intensity work for cardio is where to put it into your weekly routine. but that’s not much of a secret.
I also listen to my body more. [Laughs] Editor’s note: Visit Dave Goodin’s Texas Shredder blog at www.com Free download from imbodybuilding. I’ll keep the weights lighter and do more reps. I can’t train with the reckless abandon that I did even 10 years ago. dips (when my shoulders feel good) and seated triceps extensions IM: Do you have any training tips for middle-aged bodybuilders that might help them keep packing on the muscle? DG: Be consistent! There is no substitute for consistency—and that’s in both training and diet. People marveled that I was dedicated enough to hobble around the gym on crutches with a leg ridiculously swollen and immobilized. I’ll move on and save the increase for next time.SHREDDER Shoulders: Overhead presses Biceps: Dumbbell curls Triceps: A toss-up between skull crushers. I guess the only training adjustment I’ve made as I’ve gotten older is that I have to move the weights much more smoothly and deliberately.com. I’m really careful with my technique and very careful not to get out of the groove. In ’97 I had biceps-tendon-reattachment surgery. I’ve gotten wiser. I was back in the gym a week later doing everything that I could do with a cast on my right arm. Then they ask me how I can be in such great shape at 50 (I’ll actually be 50 on March 8). But my response was. People always ask my age.com . but if I’ve done enough to properly fatigue the muscles. Sometimes I question that though. and I’ve never stopped training. I might feel like I could handle 10 more pounds. pressdowns. “What should I do? Sit around and let everything else shrink up? I know I’m going to have one seriously atrophied leg. Hopefully. Last year I had the hamstring tendon reattached on a Friday. I’m also careful not to get overzealous when I’m having a really good day. but I’m not going to let the rest of my body go to pot!” The importance of being consistent cannot be overstressed. If my joints are sore (I mean sorer than usual). and I did a chest workout the following Tuesday.IronMan Magazine.ironmanmagazine. IM 110 JANUARY 2009 \ www. In 27 years my longest layoff was six weeks—and that was 16 years ago. The thing is that I eat pretty clean year-round. or if anything doesn’t feel right. It takes the injuries too long to heal these days.
though.LEUCINE The Anabolic Key to Unlocking Gains for Older Athletes by Jacob M. CSCS.3 and 30 percent increases in power in short periods of time—12 to 16 weeks. then those studies enable us to boldly declare that bodybuilding and strength training are for you. studies indicate that men and women aged 50 to 100 can achieve 50 to 60 percent increases in muscle cell size. Wilson. 1 to 1.com Free download from imbodybuilding. how older athletes respond to training.S. Wilson. we want to address common questions: “I’m getting older. From age 25 to 50 the average male and female lose 10 percent of muscle and after 50.com Model: Steve Holman ne of the most frightening things about getting older is the seemingly unavoidable loss of strength..4 If building muscle and changing your body are your goals.. and Gabriel J. to masters bodybuilders and strength athletes? Do they have different nutritional needs for optimizing growth from what they needed when they were in their 20s? A great deal of our research concerns why people lose muscle tissue after the age of 50 at an accelerated rate. 50-Year-Old Athletes and Resistance Training Before delving into the central issue of amino acid supplementation for masters athletes. studies indicate . Nevertheless.S. M. regardless of your age.4 percent every year. CSCS Photography by Michael Neveux O 114 JANUARY 2009 \ www. What we and others have found is that a blunted muscle-building response to the amino acid leucine plays a prominent role in muscle loss with age.3 60 to 260 percent elevations in isometric (handgrip) and dynamic (free weights and machines) strength2. how you can prevent that loss and.ironmanmagazine. muscle and power. That leads to practical info you can use to reverse the muscle-tissue aging process. so is bodybuilding still for me? Can I still get results in the gym?” The answer is absolutely yes. M. most important for the readers of IRON MAN.2. For example.1 Do those statistics apply.
ironmanmagazine.www.com \ JANUARY 2009 115 Free download from imbodybuilding.com .
More than 80 percent of muscle-growth stimulation is actually triggered by the protein and amino acids in that meal. Dr. you send out triggering signals that tell muscle tissue to build new proteins. Additional studies have shown that 15 grams of pure essential amino acids stimulated twice as much protein synthesis as 15 grams of a whole protein source. Clearly. the Critical Element The word anabolism is synonymous with growth. even though the calories were the same. Amino Acids—the Key to Muscle Tissue Growth Every time you eat a meal containing carbohydrates. Leucine. one study found that six grams of essential aminos stimulated twice the protein synthesis that a dose of three grams of nonessential amino acids and three grams of essential amino acids did. For example. 116 JANUARY 2009 \ www. The reason may lie in how older athletes respond to the anabolic properties of their meals. essential amino acids are anabolic.9 That’s because whole proteins are a natural mixture of both essential and nonessential Between meals we recommend two to three servings of either BCAAs with a minimum of three grams of leucine or 15 grams of essential amino acids with the same leucine content.5 The reason may lie in how older athletes respond to the anabolic properties of their meals.LEUCINE that the overall growth response to training is blunted compared to what young people experience.8 Proteins are made up of 20 amino acids.6 amino acids in roughly equal proportion. Studies indicate that the overall growth response to training is blunted compared to what young people experience. Only the nine essential amino acids are responsible for stimulating the building of new muscle from a meal. Katsanos and his fellow scientists found that seven grams of essential amino acids stimulated protein synthesis in young people but completely failed to do so in older people. proteins and fats.com Model: John Hansen . but scientists have found that after the age of 50 people become resistant to their effects.ironmanmagazine.com Free download from imbodybuilding. Does that mean that older people have lost the capacity to respond to amino acids? If so. The process of building new proteins is called protein synthesis. nine of which are termed essential because they cannot be produced in the body and therefore must be obtained through diet.
11 It’s the only amino acid that can stimulate protein synthesis alone.7 grams to 2. At a recent meeting of the International Society of Sports Nutrition.LEUCINE Of the nine essential amino acids.3 grams—as lesser amounts may potentially result in no muscle growth. egg. our colleague Layne Norton explained that you should be aware of the leucine content in various proteins. The answer is that while leucine increases protein synthesis by itself.15 Leucine. Practical Implications We commonly see people eating just oatmeal for breakfast or older athletes buying a “healthy” breakfast that contains about seven grams of protein. Masters athletes should be taking in an amino acid mixture or whole protein that contains a minimum of 2. casein. The next question is whether masters athletes should take leucine supplements.13 They found that the older people could stimulate protein synthesis to the same extent as young people. Taking leucine 118 JANUARY 2009 \ www. Such eating patterns help explain much of the muscle loss and the blunted response to exercise that occur with age. pork and fish are approximately 8 to 9 percent leucine. Senior trainees simply need a higher dose of critical elements in an essential-amino mixture. researchers investigated what would happen if they bumped up the leucine content from the original 1. Research also shows that there are no differences in the building of muscle tissue between younger and older people at a dose of 15 grams of essential aminos. It’s the only amino acid that can stimulate protein synthesis alone.5 to three grams of leucine per serving. .2 to 4. For calorie efficiency a masters athlete can also take 15 grams of essential amino acids.com Model: John Hanson then the muscle loss and the blunted response we see to resistance training are an inevitable consequence of aging. Beef. isoleucine and valine are collectively called the branchedchain amino acids. Leucine appears to be the main essential amino acid responsible for protein synthesis. given a higher dose of amino acids. and whey protein is 12 percent leucine. The higher leucine content brings them gains similar to those of their younger counterparts.com Free download from imbodybuilding.8 grams in a seven-gram mixture. The higher leucine content brings them gains similar to those of their younger counterparts. only half of which provide essential amino acids.3 grams14—as lesser amounts may result in no muscle growth. Some scientists say that it should be higher—3.10 That implies that masters athletes can respond the way young athletes do.ironmanmagazine.5 to three grams of leucine per serving. Masters athletes should be taking in an amino acid mixture or whole protein that contains a minimum of 2.2 to 4. Fortunately. it acts much faster when combined with other amino acids—25 minutes compared to 120.12 Because older people are resistant to the anabolic effects of amino acids. Some scientists say that it should be higher—3. that is not the case. chicken. leucine appears to be the main one responsible for protein synthesis.
protein synthesis goes down as well. If you use a whey protein supplement as well. Jacob Wilson is a skeletal-muscle physiologist and More than 80 percent of the muscle-growth stimulation that you get from a meal is actually triggered by the protein and amino acids in that meal. Free download from imbodybuilding. but only when you give your body adequate nutrients to support your hard work in the gym. and you’ll need about 40 grams to get three grams of leucine.com Model: Jennifer Miicheli . Urbana. That’s why we advise taking either an entire essential amino acids mixture or a mixture of the BCAAs with leucine at a 2-to-1 ratio to each of the other BCAAs. in nutrition. particularly leucine.com bodybuilding is a timeless sport. The reason we recommend taking the supplements between meals is that they’re an extremely calorie-efficient way to add muscle without adding unnecessary fat.com. Editor’s note: Gabriel Wilson is completing his Ph.9 That’s particularly important for masters athletes.ironmanmagazine. the leucine content will generally be 8 to 9 percent. Based on the above studies. you’ll need only 25 to 30 grams of whole protein. He is vice president of the Web site ABCBodybuilding . Clearly the nutrient threshold shifts with age. but by countering that shift with adequate servings of essential amino acids. and is a researcher in the Division of Nutritional Sciences. and when their concentration is lowered. If that comes from meats. As researchers in the lab we can tell you that 120 JANUARY 2009 \ www. The beauty of science is that it directly asks the difficult questions and then answers them with solid data. with an emphasis on optimal protein requirements for muscle growth. you’ll recover as if you were 30 years younger. we recommend the following for masters athletes: 1) Eat four to five meals per day of animal-based whole protein sources. University of Illinois.D. whose metabolisms may be lower than those of younger athletes.LEUCINE triggers the enzyme responsible for breaking down the other two BCAAs. 2) Between meals we recommend two to three servings of either BCAAs with a minimum of three grams of leucine or 15 grams of essential amino acids with the same leucine content.
4 Hakkinen. and Exercise Science. In Nutrition for Middle-Aged Adults (vol 1).E.ironmanmagazine. Changes in muscle morphology. 101(2):531-544. (1999). M. 82(5):1065-1073. L. Am J Clin Nutr. C.A. 3(5):S4. In press. 2 Pyka. (2002).S. et al. Food. P. Am J Physiol Endocrinol Metab. (1979). H. et al. Amino acid ingestion improves muscle protein synthesis in the young and elderly. (2008). 3(6):B415-423. J Nutr.. (2006). A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. D.com. JISSN. Florida State University. (2004). Muscle strength and fiber adaptations to a year-long resistance-training program in elderly men and women. and force production characteristics during progressive strength training in young and older men.. older adults. 132(10):3225S-3227S. 136(2):533S-537S. D. M. et al.J. D. Differential stimulation of muscle protein synthesis in elderly humans Model: Berry Kabov following isocaloric ingestion of amino acids or whey protein. 291(2):E381-387. J Appl Physiol. et al. (2006). Am J Physiol. J Gerontol A Biol Sci Med Sci. C. 14 Norton. 6 Katsanos. Tallahassee.J.. Aging is associated with diminished accretion of muscle proteins after the ingestion of a small bolus of essential amino acids. 5 Kosek. J Appl Physiol. J Nutr. 286(3):E321-328.com .LEUCINE researcher in the Department of Nutrition. J Gerontol. (2006). 10 Paddon-Jones.. D.. (1994). 8 Rennie. 46(3):451-456.. Nutrition for resistance training in middle-aged adults.K.. 11 Norton. 41(2):215-219. Latency. Am J Physiol Endocrinol Metab. References 1 Larsson. G. (1998). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. 9 Paddon-Jones. electromyographic activity. Exp Gerontol.. et al. 277(1 Pt 1): E135-143. J Nutr. IM 122 JANUARY 2009 \ www. (2006).. et al. 49(1):M22-27. (2005). J Nutr. et al. Muscle strength and speed of movement in relation to age and muscle morphology.S. He is president of the Web site ABC Bodybuilding. Optimal protein intake and meal frequency to support maximal protein synthesis and muscle mass. et al.. Efficacy of 3 days/wk resistance training on myofiber hypertrophy and myogenic mechanisms in young vs. The role of leucine in the regulation of protein metabolism. 7 Moffatt. et al. L. 136(1 Suppl):234S-236S. Insulin-like growth factor I in skeletal muscle after weightlifting exercise in frail elders. R.com Free download from imbodybuilding. 12 Garlick. duration and dose response relationships of amino acid effects on human muscle protein synthesis. L.. and Layman. (2006)..J.. K. 15 Kobayashi. et al. et al. (2005). 13 Katsanos. 3 Singh. Modulations of muscle protein metabolism by branched-chain amino acids in normal and muscle-atrophying rats. 135(6 Suppl):1553S-1556S.J. et al. (2008).
I can attest to the validity of Reg’s claims about breathing squats. and he lamented to the crowd . The only man to win the Mr. I began my training with an intense breathing squats/straight-arm pullovers workout similar to Park’s. Another early proponent of squats was the great John C. Universe titles. Reg would immediately do a set of straight-arm pullovers. I’d read about the workout in Iron Man. Grimek also won the Mr. As soon as he completed one set.ironmanmagazine. and so they not only stimulate serious gains in muscular size and strength but also provide a systemic metabolic stimulation that seems to encourage even upper-body growth. America title twice.Squat Is It Truly the Best Exercise? by Jerry Brainum Squats are often called the king of exercises—and for good reason. Reg believed that his heavy squat workouts played a major role in his acquisition of a truly Herculean physique. I gained about 25 pounds and put a whopping six inches on my chest. The article stated that doing breathing squats provided an increased metabolic effect that would stimulate size gains in the entire body. USA and Mr. At the time he was in his late 70s. a three-time Mr. Reg favored “breathing squats. in 1940 and ’41. defeating such great bodybuilders of the era as Steve Reeves and Clarence Ross. I once saw Grimek accept an award. in the 15-to-20 range.com Free download from imbodybuilding. the thighs.” He did high-rep squats—20 or more per set—in which he took several breaths between reps. Universe. It was a particularly grueling workout. It worked exactly as advertised.com Neveux \ Model: Peter Putnam upper-body muscles. Squats work the largest muscles in the body. Unlike those who focus only on 126 JANUARY 2009 \ www. also for high reps. In past the barbell squats formed the cornerstone of every bodybuilding champion’s leg program. and Reg credited it with developing his deep rib cage. One notable advocate of intense squatting was the late Reg Park. Grimek.
Science www.com \ JANUARY 2009 127 Free download from imbodybuilding.ironmanmagazine.com .
returning to the gym later in the day to work his upper body. much less squatting with 300 pounds. As a result. Ed Corney. for example.com Free download from imbodybuilding. California. I know. All the other pro bodybuilders at Gold’s in those years.com Neveux \ Model: Ja y Cutler . since I served as his leg-training partner. Grimek complained about having to squat with no more than 300 pounds—at the age of 70! Many men that age have trouble getting up out of a chair. Training thighs was particularly onerous for Arnold—building mass there didn’t come easy for him. leg-training partner on several occasions. followed Arnold’s lead in doing intense squat workouts.ironmanmagazine. Arnold always sought a training partner to push him. During the Arnold era of the 1970s nearly all the top champs. O Jay Cutler. trained at Gold’s Gym in Venice. Training thighs was so difficult for Arnold that he trained nothing else at that workout. and his thigh mass was the first to atrophy when he didn’t train. He often left the gym after an intense thigh workout. Not doing 128 JANUARY 2009 \ www. Over the 39 years that I have Arnold always incorporated some form of squats in his leg-training sessions. I recall that he would do six sets of every thigh exercise but worked particularly hard on barbell squats. I know. Bill Grant and Pete Caputo. including Arnold. I’ve watched heavy-squat techniques evolve. among them Ken Waller. that of eight-time Mr. Olympia Ronnie Coleman and two-time Mr. since I served as Arnold’s You can tell the present champs who still squat by their humongous thigh development. when he worked his thighs.Squats that he could no longer squat with the heavy weights that he used in his younger years. incorporated some form of squats in their leg-training sessions. Mike Katz. got something to eat and then took a nap.
also known as an “open-chain kinetic” exercise. Then. “Squats build a big ass. who happens to own a pair of monster tree trunks. In contrast. Olympia Frank Zane and ’68 Mr. The 135 sure felt a lot heavier. when you do squats. As I have a chiropractor’s rap sheet longer than my arm. you can simply swap the order and do the barbell squats first. For my final set I needed my wife. I felt like I’d been run over by a truck! One really cool thing about this superset is that if your lower back is perfectly healthy. including the thighs. to help me get the last couple of reps with the 275 and also with the 135 on the bar. 130 JANUARY 2009 \ www. I added a quarter to the Smith. My lower back was not being exposed to potentially traumatic loads. Slowing down your reps. give this routine a try. but the great thing about weight training is that there are always ways around such issues. using ersatz substitutes such as leg presses and lunges.” Yet many champs who did extensive squat routines. That Free download from imbodybuilding. Next. the Smith machine was right next to the squat rack. If your quads haven’t had a great pump in some time. built massive thighs with heavy squat workouts—yet also had tiny hips without bulging abdomens. such as three-time Mr. hips and glutes. Janet. You can indeed make 200 pounds feel like 500 and make it stimulate just as much muscle growth. others eschew them. I added a second 45 to the Smith and got 15 reps. relatively speaking.com . I warmed up with one 45-pound plate on each side of the Smith machine for 12 reps. O Jay Cutler. then did the same on the bar for 12. You can tell the present champs who still squat by their humongous thigh development. for example. The beauty of it was. where I did a mere 135 for 15. You can finish quads off with a couple sets of leg extensions and leg presses if you still have it in you. which would be 275 if it were a bar. but you may not even need them. I recently picked up another one from IFBB pro King Kamali. than the spinal erector muscles of the lower back and can be blasted into oblivion. They cite such reasons as. I was starting to get one heck of a pump going in my quads. available at www. pausing at the bottom and using higher-rep ranges are a few neat tricks.com Leg extensions are an isolation exercise. or if you’re looking for a way to hammer them without using a ton of weight. Those will do a number on your lower back. as it’s not needed to balance the weight the way it is when you use a barbell. Neveux \ Model: Henrik Jansson squats wasn’t a consideration. Olympia Sergio Oliva. I got another 15. If your legs aren’t as huge as you’d like them to be.ironmanmagazine.Squats Squat Problem Solved There are plenty of us who would love to squat really heavy and certainly have the hip and thigh power to do so but also have lower-back injuries that make it impossible. they place more stress directly on the knee joints. Times have changed. and did 15 more reps. Olympia Ronnie Coleman and two-time Mr. I had planned on going at least to 185 but now saw that would be overly ambitious. the weight is distributed among several strong muscle groups. it really wasn’t. I thought that might be just the ticket. While many pros still do squats. three-time Mr. Luckily.RonHarrisMuscle. Because of their biomechanics. when you move directly to free-weight squats. Many bodybuilders today avoid squats because they believe that squats induce knee injuries. that can be a downer. but you’ll still be able to continue on to Smith-machine squats to drive your thighs into a zone of pain and growth the likes of which you’ve never experienced.” or “Squats widen the waist and produce a bulging belly. America Jim Haislop. that of eighttime Mr. —Ron Harris Editor’s note: Ron Harris is the author of Real Bodybuilding. After a quick two steps over to the barbell. the quads are temporarily weaker. The main part that intrigued me about his leg workout was that he supersetted heavy Smithmachine squats with lighter barbell squats for 15 reps each. That appealed to me because going heavy on the Smith machine keeps the lower back relatively fresh. where I kept the weight at 135.com.
only full squats fully activate the powerful gluteus maximus.com . Because of their biomechanics. Some trainers advise looking either straight ahead or up. Leg extensions produce an intense shearing effect on the knees that breaks down knee cartilage. The personable Voyages was then 42 years old but still had quite impressive thighs. Properly done squats impart far less knee strain than they do. however. hips and glutes. you’d be well-advised to be careful with other leg exercises. That’s particularly true if you flex your lower legs past the 90 degree angle at the start of the exercise or if you use too heavy a poundage. and not bouncing at the bottom. Kimon Voyages at the Mid-City gym in New York back in the mid-1960s. As for depth. rather than being imposed directly on the vulnerable knee joints. Leg extensions are an isolation exercise.ironmanmagazine. well-known for his awesome thighs. which is tough on the lower back. since looking down tends to encourage your body to bend forward. Platz would do sets of 50 or more. which greatly aids squatting power. If you’re concerned about your knees. On the other hand. www. when you do squats. the weight is distributed among several strong muscle groups. controlled fashion rather than just dropping down. Klein and other early squatting dissidents advised squatting only halfway down. or buttocks muscle. Thigh muscles respond better to higher reps. That includes not rounding your back. Tom Platz. I met Dr. He was. even up to 100 reps. including the thighs. they place more stress directly on the knee joints. In contrast. The idea was that parallel squats preserved the knees. hardly the first to find that high-rep squatting produced superlative leg development. such as leg extensions and hack squats. that is perhaps the greatest controversy about the squat.com \ JANUARY 2009 131 Free download from imbodybuilding. My comments assume that you perform the exercise in good form. using about 315 pounds. says that he didn’t achieve the freaky look he became famous for until he began doing high-rep squats—and I do mean high reps. descending in a slow. also known as an “open-chain kinetic” exercise. to the point where the thighs are parallel to the floor.notion stems from a 1962 report by a doctor named Klein that’s been disproved many times over the years.
despite the fact that I also do moderate-weight leg presses and leg extensions. What about free weights vs. Scientific studies confirm that high-rep squats are superior for building front-thigh mass. When I asked Kimon how he built those solid underpinnings. squats using a special device of his own design that lies across his 132 JANUARY 2009 \ www. says that he didn’t achieve the freaky look he became famous for until he began doing high-rep squats— and I do mean high reps. As a bodybuilding competitor in the 1940s. Many trainees feel that they have more control when they use a machine. well-known for his awesome thighs. I stopped doing the exercise only when the squat bar was removed from the gym for unknown reasons. It forced you to use good form yet also permitted you to use heavy weights. where he placed sixth overall and Reeves was the winner. machine squats? Most of those with superior thigh development prefer free-weight barbell squats. using about 315 pounds. which puts less stress on the knees.com Free download from imbodybuilding.ironmanmagazine. Dave Draper. Kimon had won numerous Best Legs awards and even defeated Steve Reeves in that category at the ’47 Mr. Another bodybuilder from that era. and my thigh development has regressed significantly as a result. he told me of his penchant for doing very high-rep squats. even up to 100 reps. Zane feels that it contributed greatly to his thigh development. I used to use a special squat bar that combined the best of free weights and machine squats.com Neveux . you’re leaning too far forward—doing squats on a machine may force you to stay in the proper exercise plane and thus preserve your lower back. America contest in Chicago. On the other hand. I now do a type of machine squat that just isn’t the same as a barbell squat or squat bar. if for some reason your form is continually bad—for example. Platz would do sets of 50 or more. Frank Zane used a special squat apparatus that he designed that makes it easier to maintain perfect form throughout your set.Squats Tom Platz.
” Vince watched the guy for a few minutes. because I did hacks that way for more than 20 years. thus favoring better squat form and increased exercise focus. he wanted to keep them that way.back and helps support the bar. then turned to me and said. whereas hack squats normally focus on the lower part of the front-thigh muscles. Steve Reeves favored front squats. and there is simply no substitute if you’re seeking to build massive and powerful legs. a look of utter disgust on his face. holding the bar in his crossed arms. He said that would train both the lower and upper thighs. Don’t make the same mistake. That can also be painful. hack squats and leg curls. often bending back the Front squats. Another typical method of doing squats involves changes in foot position. A major drawback of front squats is that there’s a tendency for the bar to press into your throat. usually resting on your front delts and upper chest. you could hide a small child under it in the rain and the kid wouldn’t get wet. For full hamstring development you need to do at least two basic movements: leg curls and stiff-legged deadlifts. Holding the bar in front of your neck forces your torso to stay more upright. He has an ass so big. I wound up shearing away most of the cartilage in my knees. The angle of the typical hack machine places a lot of stress on the knee joints. Doing narrow-stance squats.” A wider stance is supposed to place the focus on the inner thighs. and here he’s doing another ass-building exercise!” In one hack variation that Vince favored. While some suggest that doing full squats involves the hamstrings more. That way you work the hams at both the knee and hip areas. and since he was blessed with small hips and glutes. I know. Front squats.com \ JANUARY 2009 133 Free download from imbodybuilding. thus promoting a desirable thigh “sweep. He did it three times a week as part of a wholebody routine. That has the duel effect of lessening the possibility of lower-back strain and placing less stress on the hips and glutes. gym. One possible solution is to attach lifting straps to the bar and hold the straps rather than bending your fingers under the bar. although they are not a replacement for barbell squats. Hack squats are another useful variation. Vince suggested that doing machine hack squats with varying body alignments would produce full thigh development minus the big ass and hips that he said would result from heavy barbell squats. The screen Hercules believed that doing heavy regular squats would increase his hip and glute size. the truth is that squats provide minimal hamstring involvement. which can be uncomfortable. just as leg extensions do. you move your hips forward as you come up out of the low position. Another problem is the way the bar rests in your hands. squats are still the king of exercises. which Vince called another “ass builder. another effective variation. His basic thigh workout consisted of front squats. famed bodybuilding trainer Vince Gironda was a strong proponent of hack squats done on a machine and even refused to allow squat racks in his famous Studio City. training such muscles as the adductors and sartorius. California. “Look at the guy. Studies show that doing wider-stance squats does produce more adductor activity. however. IM www. I recall once sitting in the front of Vince’s Gym with Vince as we observed a bodybuilder across the gym doing lunges. Reeves trained them first. The dogma states that keeping the feet in a narrow stance favors the outer thighs.ironmanmagazine. Knowing that the thighs are the largest muscles in the body and required more energy to be trained effectively. Reeves did the exercise with his arms crossed over his chest.com Neveux \ Model: Mehmet Yildirim . I can also attest that when done properly. One advantage of them is that they make it more difficult to lean forward. as the name implies. giving you a direct quad hit. are performed with the bar held in front. leaving me with arthritis today. On the other hand. since the large glute and hip muscles are not heavily involved in the movement (which is why Vince liked it). fingers excessively. Piling on the weight and doing the exercise with a narrow foot position is guaranteed to result in bad knees eventually. does not work any of the thigh muscles more effectively than if you use a normal foot stance of about shoulder width. Bodybuilders often use too much weight on hack squats. meaning the muscles on the backs of the thighs.
136 JANUARY 2009 \ www.ironmanmagazine.com Model: Skip La Cour .com Free download from imbodybuilding.
Say my chest is still really sore. and your arms will be grabbing people’s attention from every angle. but my triceps still look small. stretch and contracted positions.Triceps MASS Building Muscle Fast Fast by Steve Holman and Jonathan Lawson Photography by Michael Neveux Q: I’m making great gains with 3D Positions of Flexion. In X-traordinary Arms we suggest alternating that width routine with a different sweep routine. Try the above as your sole triceps attack.ironmanmagazine. Here’s one of the triceps “width” routines from our e-book X-traordinary Arms: Midrange: Close-grip bench presses 2 x 9-12 Stretch: Cable pushouts 1-2 x 9-12 Contracted: Two-arm kickbacks 1-2 x 12-15 All of those exercises emphasize the outer triceps head. but it sounds as if you don’t need more fullness from the side. Do I work it or skip it? A: It’s not unusual to feel bigger when you’re using the QuickStart Muscle-Building Guide. with X Reps and X-hybrid techniques on some sets. That provides the perfect growth stimulus for the beginner.com \ JANUARY 2009 137 & Model: Dan Decker Free download from imbodybuilding. The workouts are designed with that in mind—using force-generation exercises plus the neuromuscular stimulation of slow contractedposition exercises. You want to shift the focus to getting the outer heads as beefy as possible so they give your arms width when they’re viewed head-on. but it’s chest day again. as the research studies we www. training each bodypart through its midrange. but from the front my arms look skinny. although the other two heads still get some size stimulation as well. Q: I have a few questions: 1) Is it unusual to “feel” bigger as you go [through the programs in the e-book Quick-Start Muscle-Building Guide]? It’s like an awareness of my muscles that I’ve never had—strange but nice.com . I’ve noticed that they have pretty good sweep from the side. How should I alter my POF triceps program to address that problem? A: Your medial and long triceps heads are getting the brunt of the work in your current arm program. 2) I’m unclear on what to do if I’m sore and it’s time to work that muscle again.
You won’t be running out of gas. besides ideas on remodeling your mind-set. body and spirit. Fat-Burning Dynamo. the sole purpose being to bathe the muscle in nutrient-rich blood. As for soreness.Cable pushouts. the Quick-Start workouts are designed to do just that.” there are chapters on clean eating.ironmanmagazine. Yes.com . A smile came to my face many times when he used weight-room analogies as examples (“Your attitude toward failure is your spotter”). You should strive for full engorgement to facilitate recovery and growth. Keep the reps fairly high—around 12—on each exercise. Rowley helps you rally and gives you the ammunition to weather that or any other storm—and a big part of that ammo is to keep pounding the iron and eating right. make it an easy. If soreness is more severe.com. —Steve Holman Editor’s note: Climb Your Ladder of Success Without Running Out of Gas is available from Home-Gym. Free download from imbodybuilding. justdo-it success mishmash—not by a long shot. Most beginning programs don’t build muscle from the get-go. sets and reps. He was the owner of the gym at which Lou Ferrigno trained in “Pumping Iron.” He has a definite love for the weights and the bodybuilding lifestyle—and he actually ties that into his ladder-of-success formula. you can hit the muscle hard when it’s time. a stretch-position exercise for triceps. pump workout. forgetting yesterday and finding your “why. He also provides lots of real-world success stories from his life and others’. In other words. 138 JANUARY 2009 \ www. Lots of so-called success manuals give lip service to merging mind. the power of forgiveness. including sample menus and recipes as well as discussions on the macronutrients—like the importance of protein. “Dramatically Transform Your Body Into a Muscle-Building. if it’s only mild. with the 12th rep being fairly easy. There’s also an entire chapter on building muscle.” which includes complete workouts with core bodybuilding exercises. dealing with failure after failure before becoming president of the United States. Rowley isn’t your normal rah-rah. You’ll be flooring it as you achieve and race past each of your goals—with a muscular physique to boot.com discuss in that ebook indicate. It rises above the crowd precisely because Rowley is a bodybuilder and has been for 20-plus years. with our economic turmoil straining and draining our optimism. Review: Climb Your Ladder of Success Without Running Out of Gas This new book by John M. but use lighter poundages and don’t go to exhaustion on your exercises. but Rowley actually does it. Climb Your Ladder of Success is especially relevant now. tipping his hat to bodybuilding in the process. even going back in history to show how a man like Abraham Lincoln swam against the tide of adversity his whole life. as you’re finding out. you should train the muscle again.
The first set is key. at exhaustion on the last set. Obviously. The 20 seconds of rest between sets isn’t long enough for fatigue products to clear and the nervous system to regenerate—studies suggest that takes about three minutes—but it’s why the second and third sets build the muscle along a different pathway.com . pulldowns and rows. RECOVER. com. but their purpose is more to extend the tension time on the target muscle—to build the endurance components of the muscle. like bench presses. Most of the exercises Dante recommends for his DC-training programs are compound moves. however.issresearch. move the resistance to a point on the stroke at which the target muscle is semistretched—like near the bottom of an incline press—and do eight-inch pulses. Try the following sequence. As for the Static-X technique. or DC. For more on the Quick Start Muscle-Building Guide. The second two sets are somewhat compromised because of limited rest. Try it on some or most of your midrange exercises. taking each set to exhaustion: Set 1: 9 reps + X Reps Rest 20 seconds Set 2: 6 reps Rest 20 seconds Set 3: 3 reps + Static X If you don’t abuse it. the first set is when your force output is highest. we suggest you amplify the force generation of set number one with X-Rep partials at the end. three—so the first set gives you the most force output from the target muscle. but it works. especially on compound exercises. From what we’ve experienced. Think of them as controlled explosions. which also adds to muscle size increases.com Model: Brent Kutlesa Free download from imbodybuilding. end-of-set X-Rep partials won’t be possible on the second two sets if you go all-out on them—but a static hold at the X Spot will. It hurts. IM DESIGNED TO BUILD RES U L T S ® FROM THE MAKERS OF OHYEAH! COMES RE-SATUR8 ® ™ RELOAD. as max force is the primary hypertrophic trigger. you use a lot of energy on each multijoint set.Q: I’m very interested in giving DC training a spin. www. such as the mitochondria and capillaries. Remember. My question is this: DC has me doing three sets in a row with 20 seconds of rest after each. but that’s the idea. so you activate the most fast-twitch growth fibers. move the bar to the semistretch point and hold for as long as possible. Which of those sets is best for X Reps? Or should I do X Reps on all three? A: Dante’s DoggCrapp. So to answer your question. If you’re not familiar with what X Reps are.com. DC should pack plenty of new muscle onto your frame. Editor’s note: For more on X-Rep training. visit MuscleQuickStart. GROW. six. here’s the drill: On the first set at exhaustion. especially with only 20 seconds of rest. The second and third sets provide Model: Jonathan Lawson some additional force. as you’ll see in a moment. visit X-Rep. You drive the bar from a point a few inches off your chest up to near the halfway mark and bring it back to the semistretch spot a few times. or X Reps. training is an excellent mass-building technique because it’s a good mix of max-force generation with an extended-tension-time chaser. You use the same weight on all three sets—reps usually go nine.
142 JANUARY 2009 \ www.com Free download from imbodybuilding.com .ironmanmagazine.
www. when it was held at the now-defunct Sahara Hotel on the Strip. as it featured several well-known researchers in sports nutrition and exercise physiology.Muscle-Science Study Haul A Good Day at for Bodybuilding-Related Research by Jerry Brainum Red Rock he annual meeting of the International Society of Sports Nutrition was held during the first week of June 2008 at the $925 million Red Rock Casino and Spa in Las Vegas. named for the nearby Red Rock Mountains. opened in 2006 and is located 10 miles away from the fabled Las Vegas Strip. There were scheduling conflicts.com . I chose to attend the seminars that seemed likely to provide the most practical information for those engaged in bodybuilding. The Red Rock.ironmanmagazine.com \ JANUARY 2009 143 Neveux T Free download from imbodybuilding. This year’s event looked promising. I last attended the ISSN meeting two years ago.
is creatine. It enhances muscle glycogen synthesis. HMB and creatine. 144 JANUARY 2009 \ www. The gains are derived from more efficient muscle protein synthesis.8 grams of protein per kilogram of The best overall supplement for increasing muscle. the following apply: General fitness: . swimmers.com IStockphoto .5 grams per kilogram of bodyweight Heavy training: training two to three hours.5 to 2 grams per kilogram of bodyweight. That includes runners.8 to 1 gram per kilogram of bodyweight is a good rule of thumb for general fitness. • Protein requirements vary with level of exercise.5 to 2 grams per kilogram of body- HMB may help prevent excessive muscle breakdown after intense training. skaters and boxers. based on existing research. Heavy training requires 1. A high-quality protein supplement is valuable for them. although it may help prevent excessive muscle A protein intake of . bodyweight. • HMB is a leucine metabolite that in doses of three grams a day may help untrained people build muscle. cyclists. The jury is still out on the effects of HMB in those with more training experience. • The optimal essential amino acid intake for increasing muscle mass is six grams.Study Haul Richard Kreider: Nutrition Strategies for Preventing Overtraining and Optimizing Performance Kreider heads the sports nutrition lab at Baylor University in Texas and has published a number of studies analyzing the effects of popular sports supplements. is creatine. essential amino acids.8 to 1 gram per kilogram of bodyweight Moderate fitness: training 30 minutes to one hour. Studies have shown that using creatine supplements can double muscle gains when compared to a placebo.2 grams per kilogram of bodyweight. • Most people engaged in bodybuilding need an average of 1. weight Training at elevated altitude: 2 to 2. • Athletes who need to make weight are at the greatest risk of not getting enough protein due to decreased calorie intake. based on existing research. Here are the highlights of his discussion: • The best supplements for promoting lean mass gains with resistance training are protein supplements. not water retention. six days a week—1. increases work capacity and boosts exercise recovery. Protein quality is based on the content of essential amino acids. three to four times a week—1 to 1.ironmanmagazine. • The best overall supplement for increasing muscle. but as a general rule.com Free download from imbodybuilding.
however. an arginine complex taken in 12-gram doses. The dose is four grams a day for three to six days. Some studies show that it increases oxygen intake. separating the meals by four to six hours. • Using an example of a 200pound bodybuilder. • One study showed that taking 2. • Twenty-five to 33 grams of whey protein contain three to four grams of leucine. four grams of leucine per meal. He cited studies showing that an infusion of amino acids for six hours led to an increase in Eating fewer calories leads muscle protein to greater use of protein as synthesis for an energy source. even though plasma amino acids may still be elevated for five hours or more. • GAKIC is an amino acid complex that when taken right before training may give you more reps during training. fat and carbs.Study Haul breakdown after intense training. • Norton believes that specific meal recommendations are more important than total daily protein intake in relation to making muscle gains. Taking four to six grams a day of this intramuscular buffer can increase muscle carnosine by 60 to 80 percent. Free download from imbodybuilding. so there must be a connection between insulin decline and decreased muscle protein synthesis. it’s best to start with small doses. This form of arginine is common in many nitric oxideboosting supplements. • Sodium bicarbonate—baking soda—may provide ergogenic effects if you take it one to two hours before competition at a dose of 0. but research is equivocal on the benefits.3 grams per kilogram of bodyweight. • Leucine is the primary initiator of muscle protein synthesis. Another method: taking 10 grams of sodium bicarb for five days. When you eat a meal containing protein. drinking plenty of water and fluids to prevent dehydration. as does only the first two hours. Taking three to four grams of leucine per meal maximizes it. according to Norton. 146 JANUARY 2009 Layne Norton: Optimizing Protein Intake for Muscle-Mass Gains Norton is a graduate student from the University of Illinois who is also a bodybuilder. muscle protein synthesis lasts for at least three hours. carb loading. Contrary to popular opinion. one of the three branched-chain amino acids. Leucine. like sodium bicarb. may reduce excess extracellular acidity. is the primary amino involved in muscle protein synthesis. each meal separated by four to six hours. • Insulin also drops off after about three hours. Since it can cause gastrointestinal distress. Norton provided this model: five meals a day. and using posttraining and evening protein drinks. • Branched-chain amino acids may have anticatabolic effects.5 grams of leucine between meals increased muscle protein synthesis. • Sodium phosphate. The endurance exercise. eating small. • It’s more effective to eat larger amounts of protein at each meal. Krieder recommended eating a high-carb diet. • AAKG. • The notion of constantly supplying amino acids to build muscle is wrong. high-protein meals more often doesn’t give you the same result. Sodium bicarb affects activity lasting one to three minutes. • Beta-alanine shows promise as a precursor of carnosine synthesis in muscle. You’d need to eat 54 grams of chicken or 20 slices of bread to get that amount of leucine. He’s been published in this magazine and elsewhere. increases one-rep-maximum bench press strength. • In summarizing his suggestions for athletes. activity stops after that time.com . taking a multivitamin daily.
Bloomer noted that none of the companies selling NO products seem willing to sponsor research to support the claims they make in their ads.com Free download from imbodybuilding. Taking essential amino acids between meals augments muscle protein synthesis.ironmanmagazine. two meals from whey. • Eating fewer calories leads to greater use of protein as an energy source. won’t supply enough readily available leucine to maximize muscle protein synthesis. sold as GPLC. That would result in a daily intake of 225 grams of protein. • Whey is the preferred protein source because the slowly digested casein. but delaying it by two hours abated the effect and also blocked training-related strength increases. • Younger people can eat less protein because they get increased insulin response. Olympia Jay Cutler (Cutler won). may boost NO an average of 18 percent above baseline. Perhaps for that reason Dr. one beef meal. Bloomer began his discussion by pointing out how large a role genetics plays in bodybuilding success.com Neveux \ Model: Lee Apperson . Other points he made: Propionate L-carnitine and glycine. and his research focuses on antioxidants and oxidative stress.Study Haul Taking the protein right after training supported muscle protein synthesis. as does endurance exercise. if the products didn’t work at all. they would likely have fallen from favor. His seminar focused on the efficacy of the popular nitric oxide supplements. 148 JANUARY 2009 \ www. Richard Bloomer: The Truth About NO Supplements Bloomer is an assistant professor at the University of Memphis. He told me that he used to be a competitive bodybuilder and as a teenager went up against none other than two-time Mr. Older people need to take more essential aminos to duplicate the response of younger people. two chicken meals. The whey meal must contain 33 grams of protein to maximize muscle protein synthesis. On the other hand. another milk protein. He suggested that about one in 10 million has the genes to duplicate the bodies you see competing in the Olympia. close to the often suggested dose of one gram per pound of bodyweight.
com Free download from imbodybuilding.com .Study Haul 150 JANUARY 2009 \ www.ironmanmagazine.
there’s no evidence that any type of oral arginine supplement duplicates the effect. While there was a bit of biochemistry overload. • A supplement that may boost NO an average of 18 percent above baseline is propionate L-carnitine and glycine. it’s because I’ve written about that effect in previous issues of IRON MAN. the man does know his stuff. Darryn Willoughby: Protease Supplementation and Muscle Damage Willoughby.5 grams a day divided in two doses. also from Baylor University.com www.com \ JANUARY 2009 151 . Note that at current prices. • While intravenous administration of arginine can boost NO in the body. arginine. What actually determine how much arginine gets converted into NO are the NO–synthesizing enzymes. You can’t help trusting his information: He looks like a champion powerlifter or professional linebacker. That means it disappears rapidly. which boosts NO–synthesizing enzymes in the lining of blood vessels. to improve muscle recovery and the molecular mechanisms of muscular inflammation. • Exercise alone increases NO release after eight to 12 weeks. The vasodilation of blood vessels from NO release leads to lower blood pressure. it’s good for your heart. Among his many valuable (continued on page 154) points: Taking three to four grams of leucine per meal maximizes muscle protein synthesis. or protein-digesting enzymes. itself a cause of rapid vasodilation. which promote an insulin release. using the suggested dose of GPLC isn’t cheap. as the increased insulin release helps retain carnitine in muscle. • Contrary to popular belief. • Low or slightly elevated amounts of NO have positive effects on health. Many NO products also contain simple sugars. but there could be another mechanism at work. sold as GPLC. Free download from imbodybuilding. doesn’t regulate the process. • Many bodybuilders say that NO supple- ments work for them. Large amounts can be toxic because it reacts in the body with superoxide to form peroxynitrate. So products that promote excessive increases in NO aren’t a good thing. though it’s the direct dietary precursor of NO synthesis. On the other hand. If all that sounds familiar.• NO is a free radical and a gas with a short half-life. • A low level of NO in the body is good for cardiovascular health. and it’s the preferred form of carnitine in muscle metabolism. greater oxygen delivery to muscles and improved nutrient delivery to tissues. Willoughby talked about using proteases. specializes in how exercise and nutritional supplements regulate the molecular mechanisms of muscular growth. You need 4. It’s best taken in with a high-carb source. not a geek who never set foot in a gym. The amount of NO is determined by the amount of nitrite in your blood.ironmanmagazine. one of the most toxic free radicals.
6 to 1. Willoughby pointed out that no one knows for certain how the enzymes work.7 grams of protein per kilogram of bodyweight each day. Most athletes get at least 25 percent of their total calorie intake as protein. thus giving you greater flow of lymph and decreasing inflammation. Bodybuilders and strength athletes need 1. That leads to edema and inflammation in the affected area. and cells to the blood. His discussion focused on why whey protein is best for building muscle. but delaying it by two hours abated that effect and blocked trainingrelated strength increases. optimal immune function and optimal use of plasma proteins. bones and ligaments. • Protease supplementation improves the return of interstitial fluid. they may have potent anti-inflammatory effects that help increase muscle recovery.8 grams per kilogram of bodyweight was never intended to represent a target goal for protein intake. usually from eccentric muscle contractions. Resistance exercise improves the ability to use protein. or lymph. minimizes muscle damage and improves recovery. Taking the enzymes without food also appears to decrease production of inflammatory prostaglandins and other eicosanoids. At least.com . that’s the theory. such as bromelain and papain. The recommended daily allowance of 0. • Hard-training athletes need more protein for remodeling of proteins in tendons. Fibrinogen is particularly important because it hinders the return of edema fluid to the capillaries and lymphatic channels. Protein supports gains in lean mass. which meets their daily needs. Previous studies of protease enzymes appear to have used a dose too small to show any effectiveness. from McMaster University in Canada. which reduces swelling and edema. including protein.ironmanmagazine. albumin and various globulins into the interstitial space—the lymph system—at the site of the injury. • Taking more than 10 grams of protein leads to an increase in protein oxidation. Taking it right after training supported muscle protein synthesis. The supplement used in the study contained only 10 to 12 grams of protein. which explains why advanced trainees 154 JANUARY 2009 \ www. • What is known is that an oral dose of about three grams of protease enzymes lessens strength losses. Also. • Endurance athletes need more protein because they burn more energy. which increases capillary permeability and allows leakage of proteins. endurance exercise shuts down muscle protein synthesis. since research in this area is just beginning. • Whey is the highest-quality protein available because of its high BCAA and leucine content. The maximum amount of protein you can take in at a single time and avoid oxidation is 20 to 25 grams. • There’s no tolerable upper limit for protein intake. are most often linked to digestion of protein foods. • Athletes have different needs for protein than nonathletes. His essential points were: • The timing of protein intake is more important than the amount of protein taken in. Stu Phillips: The Superiority of Whey Proteins for Building Muscle Phillips. when taken without food.Study Haul (continued from page 151) • There’s no direct relationship between the extent of muscle soreness and muscle damage following exercise. such as fibrinogen. is a well-known researcher specializing in skeletal protein metabolism. • While protein-digesting enzymes. Protease enzymes break down the fibrin barrier. • The inflammatory response is a result of tissue damage. • A study of older men compared the effects of taking protein immediately after exercise with waiting two hours after exercise to take it.com Free download from imbodybuilding.
Study Haul The BCAA leucine is not only the key to muscle protein synthesis but also stimulates significant bodyfat loss. • Various studies prove the superiority of milk over soy protein in supporting muscle protein synthesis after resistance training. stays in Vegas” was true in my case. One final thing: The cliché “What happens in Vegas.com . whey remains in solution.ironmanmagazine. • Casein is the slowest digesting protein known.com Free download from imbodybuilding. The mechanism may be an upregulation in the activity of thermogenic proteins in muscle. 156 JANUARY 2009 \ www. So it did indeed stay in Vegas. Bloomer suggested that about one in 10 million has the genes to duplicate the bodies you see competing in the Olympia. This is only a small part of the information offered at the ISSN meeting. far more than other subjects in the same study. and no other food protein duplicates its effect. IM Dr. While casein curdles in the stomach. Cottage cheese is largely casein. may need less protein than beginners. leading to a slow release of protein. Phillips attributes that to more favorable responses due to genetic factors and suggests that this was the type of person who could add huge amounts of muscle and wind up as a professional bodybuilder. • The BCAA leucine is not only the key to muscle protein synthesis but also stimulates significant bodyfat loss. • In one study a subject taking protein gained seven kilograms of lean mass in 30 days. leading to a rapid uptake into the body. The mechanism may be an upregulation in the activity of thermogenic proteins in muscle. Somehow I misplaced the box. but it’s the material that I thought would have most relevance for IRON MAN readers. I received a box lunch during the second day of the conference.
com .ironmanmagazine.com Free download from imbodybuilding.158 JANUARY 2009 \ www.
chest and shoulder muscles by eliminating the use of the biceps. and raised in Coeur d’Alene. I’ve been married for 34 years. I was born in Fresno.Up to Strapping Glory other serious bodybuilders. I placed third in my first NPC show in the open class and then came back the next year and took first. DY: That’s an interesting start. Among the few that come to mind is Arthur Jones. Arthur felt that the smaller muscle groups were the limiting factor in basic exercises. California. What do you do for a living? TB: I’m a certified fitness trainer. and my competition weight is 205 to 208. My off-season weight is around 225. so those bodyweights are simply a measuring stick. TB: I was a professional arm wrestler from 1975 to 1980. a 53-year-old NGA drug-free competitive bodybuilder and AWPC world-record bench presser. and his elaborate machines attempted to isolate the back. where I and five other trainers work. chins and rows. has accomplished what Jones attempted—isolation of the larger muscle groups—with a simple device that costs less than $100 and fits neatly into any gym bag. the father of high-intensity training and inventor of Nautilus machines. DY: What’s your height and weight? TB: I’m 5’7”. Of course. The arm wrestlers I’ve met generally go into competitive powerlifting. 53-Year-Old Bodybuilder and Powerlifter Terry Baldwin Innovates to Isolate— and Gets Better With Age! by David Young Photography by Michael Neveux nnovators are rare in any field and even rarer in bodybuilding. Baldwin Fitness Training in Missoula. Terry’s been training for 34 years and has been a competitive bodybuilder for 29 of them. so to speak. I own my own personal-training facility. incline presses. so I jumped at the chance to interview him. which specializes in creating new technologies for strength training and physical therapy. I’m always striving to improve size as well as conditioning. That’s exactly what they’re designed to do. Idaho.com \ JANUARY 2009 159 Free download from imbodybuilding. Montana. which are weak links when you’re performing bench presses. It would be an understatement to say that he might have a few things to teach I www. DY: Flexolate cuffs really take the strain off the joints and smaller muscle groups and isolate the larger muscle groups. DY: I understand that you came into bodybuilding from a unique entry point. and we have three daughters. like the Flexsolate grip-free isolation cuffs and the Flexsolate Gym in a Bag.ironmanmagazine. I joined a small gym in 1980 to gain more strength. Terry Baldwin. TB: Well. DY: Tell the readers a little about yourself. The guys in the gym were so impressed with my physique that they talked me into competing in a local bodybuilding show in 1981. DY: How long have you been training? TB: I’ve been training competitively since 1980. TB: Thank you. training in the basement of my home with a bench and a small set of weights. Amazingly. overhead presses.com . triceps and forearms. I’m also a partner and developer in a company called Flexsolate.
In the off-season I eat good wholesome food all week during my training. I also love to hunt.500 calories a day—50 percent carbs.com “I’m a partner and developer in a company called Flexolate.” Free download from imbodybuilding.or off-season I eat six meals a day.: 16 ounces organic coffee mixed with 1/2 packet chocolate Labrada Nutrition Lean Body Meal 5 a. 30 percent protein and 20 percent fats. like the Flexolate grip-free isolation cuffs. but that’s about it for fast food. TB: Sure: 4 a. We enjoy pizza maybe once every couple of months. DY: What keeps you motivated to train and diet at 53 years old? TB: I just enjoy feeling. DY: Do you have a cheat day when you’re dieting strictly? TB: During the season I have a cheat meal once a week. DY: Describe a sample day of of your eating plan.600 calories a day—50 percent carbs. which specializes in creating new technologies for strength training and physical therapy.: 1 1/2 cups cooked oameal with organic (continued on page 164) 160 JANUARY 2009 \ www.m. as that’s the most critical time for nutrient demand. and we like to enjoy new recipes and sometimes dessert on the weekends. I’m training to compete at the WABDL World championships in Las Vegas to try to break the record of 556. DY: What is your diet strategy. Life continues to get better for me. and then indulge on the weekend with a few treats.com .m. It breaks out like this: Off-season: I eat 3. 40 percent protein and 10 percent fats. looking better and being stronger than I was in my 20s and 30s.200 to 3.5 pounds.and off-season? TB: Whether on. That never changes.Baldwin DY: Do you play other sports or are you involved in any hobbies? TB: I’m a world-class drug-free bench presser and record holder.ironmanmagazine. My wife is a great cook who’s extremely health conscious. both on. but I’m still eating good wholesome food with some extra carbs. During that time I do cardio seven days a week. On-season: I eat 2. fish and spend time with my family. What changes are the calories and the macronutrient percentages.
m.m.: 3 tablets EFX Nytric. 1 1.m.: 5 capsules Anabol Naturals amino acids 7 a. 2 capsules Now Sports Nutrition glucosamine and chondroitin with MSM 6 a.m. 1 1.m. 1 to 2 slices whole-grain organic bread with Smart Balance spread.m. 5 capsules Anabol Naturals amino acids.com Anabol Naturals amino GH releasers. orange or grapefruit Noon: 1 tablespoon EFX Liquid Kre-Alkalyn.m. 5 p. 1 sliced banana. 3 capsules Now Sports Nutrition omega 3-6-9 fatty acids. 1 capsule each Juice Plus vegetable.m. 2 scoops Labrada Nutritioin Super Charge Xtreme 1 p.Baldwin (continued from page 160) maple syrup.: Postworkout drink with 1 scoop Now Sports Nutrition whey protein isolate shake. 1 apple. 3 capsules Now Sports Nutrition omega 3-6-9 fatty acids.: 1 1/2 cups cooked seasoned rice and brown rice pasta with 8 egg whites 11 a. 8 ounces lean meat.: 5 capsules Anabol Naturals amino acids. 1 scoop Now Sports Nutrition whey protein isolate shake 6 p.m.com .000-milligram tablet Now Sports Nutrition tribulus 7:30 p.ironmanmagazine. 1 scoop Metabolic Nutrition Trans-Alanyl-Glutamine.:1 organic fresh veggie salad or stir-fry.: Workout 2:15 p.: 1 organic Kashi granola bar. fruit and berries.000-milligram tablet Now Sports Nutrition tribulus 8 a. 12:45 p. 3 capsules 164 JANUARY 2009 \ www. 1 scoop Now Sports Nutrition Electro Pro Recovery drink.: 1 1/2 cups cooked seasoned rice and brown rice pasta with 6 to 8 ounces lean meat.m. to 2:15 p.: 3 tablets EFX Nytric.m. diced fresh organic fruit mix Free download from imbodybuilding.
DY: What’s your proudest achievement? TB: The fact that my wife and I have been married for 34 years and have three wonderful grown daughters.m. I believe God has given me a gift as a successful bodybuilder and trainer for a reason other than to satisfy my own desires. I plan to use that gift as a tool to reach out and share with others what He does for me. It’s an excellent source of antioxidants and phytonutrients to help fight oxidation within the body. the gains were much quicker with fewer injuries. DY: Being drug-free.Baldwin 9 p. Once I got over that hurdle. What are your favorite supplements? TB: Number one would be Juice Plus. constantly looking for ways to shock the body. DY: How did you find what works for you? TB: Through years of trial and error. resistance and angles.com . I’ve never used a creatine that works as fast and effectively as that. Second would be EFX Liquid Kre-Alkalyn. thinking more was better. 2 capsules Now Sports Nutrition glucosamine and chondroitin with MSM. Life still continues to get better for me.com Free download from imbodybuilding. as long as they are used to help others in need and make the world a bet- “I just enjoy feeling. DY: What keeps you fired up? TB: I love bodybuilding. how do you overcome training plateaus? TB: By having patience and accepting the fact they’re always going to occur. (before bed): 1 capsule each Juice Plus vegetable. I believe we all can be ambassadors for good. but it’s my love for God that gives me strength to continue on. looking better and being stronger than I was even in my 20s and 30s.ironmanmagazine.” 166 JANUARY 2009 \ www. Whether I continue to compete or not. 3 capsules EFX ZMA. whatever our gifts are. My biggest mistake was overtraining the first few years. I like to cycle my training during the year from heavy to moderate resistance. fruit and berries. It’s an organic supplement that uses micronutrients from 15 fruits and vegetables. 3 capsules Anabol Naturals amino GH releasers DY: That’s very disciplined. My proudest achievement in bodybuilding is being where I am today without the use of anabolic steroids. attacking the bodyparts with different methods of isolation. always applying the mind to the muscle one rep at a time.
Once I commit.com Free download from imbodybuilding. My split is Monday: chest and triceps.ironmanmagazine. I do anywhere from 10 to 20 reps. static resistance and forced reps only on movements that minimize the risk of injury. Then I take three full days off for recovery. Wednesday: shoulders and abs. supersets. DY: Do you have a life philosophy? TB: In order to live life to the fullest. such as free weights. Tuesday. Do you use any mental or visualization principles? TB: I constantly try to visualize how I want my body to look. I never take my good health for granted and am extremely thankful for it. In order to work the weak bodyparts. Wednesday and Thursday for me and my workout partner. On-season I do cardio the first eight weeks of my 10-week diet on an elliptical machine for 45 to 60 minutes at 70 percent of my maximum heart rate. not only for myself but also for my clients. DY: What kind of set-andrep patterns do you use? TB: I do four to five different exercises for each bodypart for three to four sets each. you have to experience it not only physically but spiritually as well. That is the way to truly enjoy life and keep things in a true and positive perspective. Anything to shock the muscle for potential growth. Thursday: quads. I visualize it growing right before my eyes. If I see a lagging bodypart. which is a less hectic time in my personal life. DY: How many weeks out do you start your preparation? TB: Ten weeks in order to lose approximately 20 pounds. always varying the weight from one week to the next. and whatever I achieve along the way is a bonus. That way I have a good part of the winter to prepare. I try to put more emphasis on it than other parts. I just take it one day at a time and try to wait for God to open doors. 168 JANUARY 2009 \ www. stretch cords. DY: What are your goals in bodybuilding? TB: I’ve always looked at bodybuilding and fitness as a continuing journey. DY: What strategies do you use for success in life or business that you’re able to carry into bodybuilding? TB: I never worry about competition as long as I put all my energy and focus into being the best I can be. hamstrings and calves. on Monday. I also like to use different types of resistance.Baldwin ter place to live in.com . I try to mentally “will” the muscle to grow while watching it contract during the exercise. I prefer spring contests.m. I believe that there’s no perfect ratio. you need to master the mind before you can master the body. there has to be minimal interruption during contest preparation in order to do it the way I want. machines. forced reps or other intensity techniques? TB: I use drop sets. DY: What is your training philosophy? TB: I live by a statement I heard years ago: “The will to win is not nearly as important as the will to prepare to win. DY: Can you list a typical week of your training program bodypart by bodypart? TB: Sure.” DY: How do you switch from your normal training to contest training? TB: Everything has to feel right. I enjoy the challenge of working the weak parts of the body and seeing the changes occur. powerplate training with free weights and instability platforms. DY: How do you organize your training week? TB: I shut down my training facility from 1 to 2:30 p. DY: Do you use supersets. DY: It’s often said that a great deal of success in bodybuilding is the mental approach. Tuesday: back and biceps. DY: What about cardio? TB: Off-season I do no cardio. What matters most is achieving the mind-to-muscle connection to obtain total isolation and muscle control for maximum results. I’m not afraid to try innovative ideas to keep things fresh and exciting.
com \ JANUARY 2009 169 Free download from imbodybuilding.ironmanmagazine. DY: What about rep speed? TB: Reps are performed at a moderate tempo.“I live by a statement I heard years ago: ‘The will to win is not nearly as important as the will to prepare to win. I like to slow it down during the eccentric part of the motion to maintain control over the weight and not let the weight control me.com .’” Chest Bench presses Incline presses Decline presses Flat-bench flyes Back Wide-grip pulldowns Narrow-grip pulldowns Narrow-grip rows Overhead straight-arm pulls Shoulders Lateral raises Straight-arm front raises Overhead presses Rear-delt rows Shrugs Biceps Wide-grip curls Narrow-grip curls Drag curls Hammer curls Triceps Overhead extensions Pushdowns Dips Close-grip presses Quads Leg presses Hack squats Leg extensions Hamstrings Weighted one-leg lunges Leg curls Calves Standing calf raises Abs Hanging knee raises 4 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 4 sets 3 sets 3 sets 3 sets 3 sets 4 sets 4 sets DY: What range of motion do you use? TB: I use full range most of the time. Then. as fatigue sets in. DY: How long do you rest bewww. That mentally gives me more power and minimizes the risk of injury. always keeping constant tension on the muscle being worked.
tween sets? TB: Approximately one minute. DY: What is your overall philosophy about bodybuilding? TB: Bodybuilding, if done the correct way, can promote good health in a lot of ways. It builds self-esteem and confidence, instills a good work ethic, teaches structure and builds discipline. If not, it can be very self-consuming and destructive. My philosophy is that if you do it for the love of health, you’ll reap the rewards of a fulfilled life. DY: I agree. What do you think are the key elements of training, nutrition, supplementation and cardio that lead to building a great body? TB: The key elements of training are consistency, mind-to-muscle connection, isolation and muscle control. The key elements of nutrition are eating nutrient-dense, organic whole foods as much as possible and staying away from fast foods and processed or refined foods. The key elements of supplementation are knowing why, knowing how much and knowing when. That will keep you from wasting a whole lot of money. The key elements of cardio are making sure your body is glycogen loaded before your session and making sure you work at 65 to 75 percent of your maximum heart rate to ensure that you don’t become catabolic and burn lean muscle mass. DY: How does bodybuilding affect your relationships? TB: Bodybuilding has been a blessing in our lives. My wife and I take good care of ourselves because of what bodybuilding has taught us over the years. God has taught me to love my spouse the way I love myself. It would be hard to love myself if I felt and looked lousy because I didn’t exercise, sleep and eat right. DY: Do you have any role models? TB: Without a doubt that would be legendary bodybuilder and strongman Chuck Sipes. I first met Chuck back in 1983. I had the honor of being a friend of his before he passed away. He was an unselfish, godly man who would go out of his way to help others in need. If it hadn’t been for his help and encouragement early in my career, I don’t know if I would have stayed in bodybuilding. I thank God for Chuck. DY: What’s the toughest thing about bodybuilding? TB: The toughest thing is the contest preparation. Not because the physical part is tough, but because you have to literally be a slave to a 10-week scheduled plan. Normal life is nonexistent during that time as far as eating meals with my wife and weekend activities are concerned. I think a lot of it is because I’m such a driven person. I don’t like to do anything that’s going to diminish my chances for success, especially in a sport like bodybuilding, which requires so much time and effort. DY: What is the best thing about being a bodybuilder? TB: Two things: 1) Going out in public with my eight-year-old grandson and having people mistake him for my son; 2) Being featured in IRON MAN. DY: Great answer! Editor’s note: To contact Terry Baldwin about contest preparation, guest posing or training advice, send e-mail to firstname.lastname@example.org. To learn more about Flexolate training aids, visit Flexolate.com. IM
“The key elements of training are consistency, mind-to-muscle connection, isolation and muscle control.”
170 JANUARY 2009 \ www.ironmanmagazine.com
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OVER -40 Bodybuilder
you train chest and triceps on a separate day and shoulders on another day? The answer? You begin those workouts with squats or deadlifts. I don’t mean you have to work yourself into the ground, but one to three working sets done at a moderate weight will get the process started. Remember the Iron Guru, Vince Gironda? He used to have his trainees begin their arm workouts with squats because he believed it set the adrenal gland up for growth. He was on the right track. tended-set techniques:
by Jim Brewster Photography by Michael Neveux For older natural bodybuilders the idea of manipulating the body’s release of hormones through exercise and diet should be quite exciting. The hormones I’m referring to are the big three: testosterone, growth hormone and insulin. The body’s natural output of the big three declines as you age, so taking maximum advantage of them is essential if you want to make big gains. The right approach to training and diet will enable you to do it.
• Rest/pause. When you reach failure, rack the weight for a 10 count; then continue the set for another three or four reps. You can do that once or even two or three times. Count the entire R/P sequence as one set. • Forced reps. When you reach failure, have someone give you just a bit of help, enough to get the bar moving. Shoot for three to four extra reps per set done this way. Warning: only used forced reps on a few sets per bodypart; they are notorious for triggering overtraining. • 1 1/2 reps. This is just what you would think: Complete a full rep followed by a half rep, and keep repeating the pattern. On squats you go down, come up halfway, go down again, and then come up to full lockout. That’s one rep. • Supersets. Here you do two exercises back to back without stopping, such as barbell curls
You can increase your body’s natural production of testosterone with hard work on the big, compound movements, especially those on which the body actually moves up and down, such as the squat and deadlift. The bigger the muscle, the more testosterone is released—and what’s bigger than the legs and back? Starting your workout with three to five sets of heavy squats or deadlifts done for six to 10 reps will work wonders. That’s easy to do on leg and back day, but what if, like me,
Research shows that when GH is secreted along with testosterone, it magnifies the effect of the testosterone. Research also shows that there’s a direct connection between the burn of lactic acid buildup and GH release. What better way to get the burn than by using an extendedset technique, like drop sets, which involve repping out with a weight, then at exhaustion reducing the poundage and immediately repping out again. Here are a few other ex-
Model: Dave Fisher
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a. a. You Do two can also mix whey exercises back to back for protein powder with the same muscle without some orange juice. about 40 grams of protein with 40 to 60 grams of carbs. Editor’s note: For more articles How do you cause your insulin to by Jim Brewster. There are postworkout drinks that contain those precise amounts. visit Bodybuilding spike? By drinking a mixture of fast . bolic activation an insulin spike plus insulin also causes amino acids the right nutrients will provide. IM Supersets. you want to cause an insulin spikes under control when you lin spike at two key times: first thing don’t want them and help minimize in the morning when you wake up or eliminate fat storage. That’s when you want to take advantage of the This hormone can cause the anabolic actions of insulin. After your workout your muscles are depleted and ready to absorb nutrients.com. lactic acid buildup and growth At those key times you want to get hormone release. This was an Arnold favorite. Using the curl as an example. Remember. • Static holds. That will keep insustorage. Model: Gus Malliarodakis Insulin 178 JANUARY 2009 \ www.Presents supersetted with cable curls. and then lower and begin another rep. That’s the reason it’s because you’re coming off an overa good idea to watch your intake of night fast and primed for the anasimple carbs. which All your other meals should be encourages protein synthesis. the point of using these techniques is to get a burn in the target muscle in order to en- carbs and protein. as possible. followed by seven half reps from halfway up to the top of the movement. To get high in protein and mixed with the anabolic action without the fat complex carbs. you pull the handle to your waist and hold it there for a 10 count. Using cable rows as an example. you do seven full reps followed by seven half reps from the starting position to halfway up.com Model: Daryl Gee . rest. nutrients into your bloodstream as fast courage growth hormone release.com Free download from imbodybuilding. All of that counts as one set.k. • 21s. On the other hand. and creatine to be stored. the anabolic window. Research shows a direct skim milk and a connection between the burn of banana. and after your workout. The first body to store fat if it’s constantly thing in the morning is also critical spiking all day.ironmanmagazine.
making it more efficient—not to mention perfect for keeping older trainees flexible and strong through each muscle’s full range of motion. stretch-position exercises have been shown to trigger anabolic hormone release in the target muscle. That’s a third key flexion point—pushdowns hit the contracted. you achieve maxforce generation thanks to muscle synergy. Model: Omar Deckard Free download from imbodybuilding. or fiber splitting. With the midrange exercise. Stretch overload like that has been linked to hyperplasia.com . Basically. position. The next exercise. By varying the rep range on those three exercises. Now lower your straight arm down next to your torso. skin-stretching pump and feel a deep ache in your triceps almost immediately. as if you just completed a bench press. you also get specific anabolic-hormonereleasing effects. They’re one of the best exercises for creating occlusion. Pushdowns train the triceps in the contracted position. forearm down. That’s the midpoint along the triceps’ arc of flexion—close-grip bench presses train that midrange position. effectively and efficiently working the bulk of the muscle through its full range. If you raise your hand as if you wanted to ask a question in class. 2 x 7-9 Overhead extensions. 2 x 12-15 If you train all work sets to exhaustion—till another full rep is impossible—you will get testosterone release from the big. and I guarantee you’ll have a full. which is from overhead to down next to your torso. which is linked to more growth hormone release. you amplify the sizebuilding characteristic of each.Exercise-Specific Hormone Release Most IRON MAN readers are familiar with Positions-of-Flexion mass training. It’s available at www. as you get unique fiber activation at each point—but there’s more. By training those three exercises. closegrip bench presses. midrange move using lower reps. What’s more. stretches the triceps against resistance. Research has shown that occlusion and tension produce significant increases in muscle size. one animal study produced a 300 percent mass increase after only one month of progressive-stretch overload as the sole source of stimulation. —Steve Holman Editor’s note: The e-book 3D Muscle Building is the Positions-ofFlexion training guide. You’ll know that you’ve achieved unique stimulation that will bring impressive new muscle size and a hormone profile geared for growth. Next position: Lower your straight arm till it’s perpendicular to your body.3DMuscleBuilding.com. that’s the top point along the triceps’ arc of flexion—overhead extensions attack the stretch position when your elbow is bent. with continuous tension. For example: Close-grip bench presses. you attack the critical points along the triceps’ ROM. or points. That provides complete development quickly. and doing higher reps on continuous-tension contracted-position exercises creates more muscle burn. The best example of the concept is the POF routine for triceps. or fully flexed. In fact. 2 x 10-12 Pushdowns. And if you use a different rep count for each exercise. overhead extensions. even with light weights. You can see how those three positions. which is partially due to the influx of blood when you finish the exercise. Take that POF triceps routine for a test drive. you work each target muscle at three specific points along its arc of flexion for full-range-of-motion size stimulation. of flexion all contribute different components to the growth process. or blocked blood flow.
another plasma protein. version. It increases again at about age 10. While other steroids. and the doses given in animal or test-tube studies are much higher than normal. which is the free. rodents and other animals have either no or low DHEA.000 times greater than estrogen. but it declines as we age. DHEA-S circulates at a concentration that’s 100 to 500 times higher than testosterone and 1. It’s a steroid produced in the adrenal glands and is by far the most abundant steroid circulating in the blood. Despite its abundance in the blood. Although the data for humans are equivocal. studies done with other primates. One reason DHEA is linked to age-related maladies is that it declines in most people. which has led to its being labeled a fountain-of-youth hormone. DHEA has a short half-life of one to three hours. and that most of the beneficial effects ascribed to it come from that property. It comes in two forms: DHEA. when its level plateaus. which is attached to a sulfur molecule. DHEA-S is loosely bound to albumin. the less you have. Most suggest that it acts as a reservoir for the synthesis of other steroid hormones. are bound to sex-hormone-binding globulin in the blood and are not active until they’re unbound. People in nursing homes who have very little require the most assistance. Having low DHEA has been linked to several aspects of the aging process.000 to 10.ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING Antiaging Research by Jerry Brainum DHEA Fountain of Youth or Washout? Dehydroepiandrosterone continues to be a source of intense controversy. Still.com . peaking at about age 30. including insulin resistance. obesity. That’s why it’s often referred to as the mother of all hormones. lasting for 10 to 20 hours in the body. cardiovascular disease. depression and blunted immune response—all of which increase with age. DHEA-S is the primary circulating form. In animals DHEA shows definite antiaging effects. After that it depletes at a rate of about 10 percent per decade until age 80. You have a lot in your body at birth. cancer. including estrogen and testosterone. Many older people show DHEA-S—the type measured in the blood—at a rate only about 20 to 25 percent of the youthful peak. and DHEA-S. Some studies correlate limited DHEA with aging infirmities. such as mon- DHEA is often called the mother of all hormones. meaning that half of an oral dose is broken down in that time. or unbound. such as testosterone and estrogen. but it rapidly declines. scientists still aren’t sure exactly what DHEA does. the less zest and vigor you have. Neveux \ Model: Lee Apperson Free download from imbodybuilding.
lean mass. acne and prostate enlargement. After 12 weeks the researchers found no changes because of its high polyunsaturated fat content.a. restful and restorative sleep. DHEA acts in body composition. In others it converts to estrogen—kind of a 30 milligrams of DHEA per kilogram of bodyweight for a www. which inhibits the body from producing such bene50 milligrams given to 31 older women for 12 weeks was ficial substances as growth hormone. IGF-1 rose Animal studies show that DHEA appears to lessen the by 30 percent in the women who took DHEA. None of the young men experienced any of those probpeople who are depressed most of the time have a higher lems. particularly in the hippoin the DHEA group. Another heart. One study reported ated in the brain. and many older people are In women DHEA always increases testosterone measleep-deprived. The did endurance exercise four times a week and lifted weights effect is to reduce depression. one theory suggests tosterone. it may convert to recent study using rats as subjects found that giving them testosterone.com \ JANUARY 2009 187 Neveux \ Models: Lee Apperson and Jennifer Micheli Free download from imbodybuilding. an enhanced outlook on life and a more the market in 1986.1 In a more recent study. the frailty and muscle loss so common in older people. slightly increased risk of carIt had previously sold as a diovascular disease in older supplement derived from a women who take it. estradiol (165 percent) and estrone (85 percent). growth factor 1. study published the same DHEA was the first proyear found no connection hormone put on the market between DHEA and cardioafter the food supplement vascular death in men. DHEA is associated with lonA study published in 2006 gevity. women produce much smaller amounts of testosterone That’s not only bad for brain function but is also related to than men. likely plant sterol found in Mexican because it lowers high-denyams. quality-control issues. which is considered a major cause DHEA or a placebo to 40 middle-aged men. while act of 1994 was passed. brain and muscles. people who take DHEA report a more positive attitude. but DHEA blocks cortisol’s it wound up as a metabolite of dihydrotestosterone.k. and more recent research found a bodybuilders snapped it up. that protects the integrity of the men had less low-dennumerous organs and tissues sity lipoprotein—the bad in the body. including the kind of cholesterol. significant increases in tesIndeed. average age 48.com . including didn’t contain any DHEA. meaning that giving 50 milligrams a day. as did Some researchers believe that could explain why older other steroid hormones. the brain secretes dosage. DHEA works against program. where it acts as a neurosteroid. The good news was the absence of side campus. to which the brain is prone one year. a hormone Along with those changes. DHT. the area of the brain associated with memory and effects. In one linked to memory and learning. along with cyclic that it helps to maintain GMP. the suggested replacement that it influences brain function. and nature never does anything muscle and strength adaptations during a weight-training wantonly—so there must be a reason. It converts first to androstenedione—the first prorelease. which has a direct bearing on hormone sures. Sleep deprivation leads to a precipitous drop in hormone to follow DHEA into the marketplace—then anabolic hormones—including growth hormone. impact. loss of cognition related to a buildup of a brain protein A 1999 study involved giving 100 milligrams a day of called beta-amyloid. itself a metabolite of testosterone that is linked to Research on older adults shows that those who have male-pattern baldness. Other studies show that DHEA may support added muscle or strength. show that having more metabolic crapshoot.2 The women activity of another neurotransmitter called serotonin. Long-term flooding of the brain with the stress Other studies examined the impact of oral doses of hormone cortisol selectively destroys brain cells that are DHEA on young men engaged in weight training. of Alzheimer’s disease. but neither did they show increased testosterone or mortality rate. to older men and women over 16 weeks enhanced an abundance of DHEA. In addition. Another cause of Alzheimer’s is an who had all actively engaged in weight training for at least increase of free-radical activity. A In those who are low in testosterone. but the United States sity lipoprotein—the good Food and Drug Administrakind of cholesterol—in older Many people who ingest DHEA report tion removed that form from women.keys. a daily dose of GABA. Indeed. Some to brain function tend to alleged DHEA supplements increase with age. a substance that’s also higher levels of insulinlike boosted by the drug Viagra. DHEA increases three days a week during the course of the study. strength or testosterone as an antioxidant in the brain.ironmanmagazine. a. enough DHEA are less likely to suffer from depression. Their beta-endorphin. That’s thought to occur because and testosterone—and to enhanced cortisol production. while it increases the found to have no advantages over a placebo. however. Humans experiencing found that men 65 or over age-related loss of muscle who took DHEA experienced and bone have low DHEA. In older men DHEA can take various pathways. depression and degenerative DHEA didn’t appear to build muscle. IGF-1 directly into testosterone. learning. although it may diseases like Alzheimer’s and Parkinson’s. owing to Various maladies related positive attitude. such as testosterone (100 percent). DHEA-S count rose by 650 percent over baseline. the brain’s natural feel-good substance. DHEA is generhave benefited older men and women.
the fourth greatest cause of death. thereby maintaining immunity. Another problem often linked to aging is lowered insulin sensitivity. who lack the immune defense against them. setting you up for diseases like cancer. healthy older people always have low resting insulin and higher insulin sensitivity. Although the supplement did 188 JANUARY 2009 \ www.6 The subjects. none of whom were selected on the basis of their baseline DHEA. including lowering the activity of monoamine oxidase. Other studies show that it inhibits an enzyme required for cells to convert sugar into fat. Exercise—but not overtraining—tips the metabolic scales in favor of DHEA over cortisol. While having too much insulin points toward atherosclerosis and heart disease. underwent a variety of cognitive tests throughout the course of the study. less diabetes. which extends life in many spe- month led to beneficial changes in their brains. That often leads to diabetes. Cell studies show that DHEA prevents development of new fat cells. Diseases rarely fatal in the young. Consistent with previous studies. along with a drop in evening cortisol counts. with some subjects who have blunted adrenal gland function showing more effects on insulin when they take DHEA. Longevity is closely linked to insulin. DHEA opposes those effects. DHEA lowers insulin and increases insulin sensitivity. In rats. such as dopamine. such as pneumonia. A 2004 study of older men and women published in the Journal of the American Medical Association found that DHEA depleted deep-lying abdominal fat and improved insulin sensitivity. When you read that an older person died of “old age. extrapolating the effect to humans is a stretch. Having more insulin means more bodyfat gain and buildup of several fat-synthesizing enzymes. often prove fatal to older people. A 2006 study published in the New England Journal of Medicine featured older men and women who took DHEA for two years. Both aerobics and weight training may help too.” it usually means that the person didn’t die from the usual causes of death. The scientists found no beneficial effects on body composition. such as heart disease or cancer. DHEA also lowered the accumulation of lipofuscin. a British study of younger men found that a dose of 150 milligrams of DHEA twice daily resulted in improved episodic memory and subjective mood. an estrogen. a waste material that interferes with brain function. less bodyfat and more DHEA were consistent results.com Neveux \ Model: Daniele Seccarecci . In a recent study 110 men and 115 women got either 50 milligrams of DHEA or a placebo for one year.600 milligrams of DHEA significantly lessened bodyfat. In ongoing studies of monkeys on calorie-restricted diets. The men showed no hormone changes.ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING RESEARCH ANTIAGING Antiaging Jerry Brainum’s Research restore youthful amounts of DHEA to the subjects. A recent review pointed out that exercise helps control cortisol. physical performance. the women experienced a greater hormone impact. Cortisol. none showed any benefits in either cognition or feelings of well-being. It’s the major reason that cancer is so prevalent in the aged. find that DHEA benefits cognitive function and quality of life. increases with age.7 Calorie restriction. One way it does that is by blocking the impact of cortisol. What then was the cause? Often it’s related to a loss of immune response. While a study of young men showed that a daily dose of 1.com Free download from imbodybuilding. In contrast. That may explain why the immune system fades.ironmanmagazine. epinephrine and norepinephrine. Their testosterone rose by 60 percent and estradiol. Results in human studies vary. It always has that effect in animals—quite potently. follow-up studies failed to confirm the finding. lower insulin. insulin sensitivity or quality of life. however. Not all studies. DHEA may help prevent bodyfat increase. an enzyme that degrades catecholamines in the brain that block depression. In animals DHEA prevents the buildup of plaque in arteries after a high-fat diet and prevents the internal clot formation that is the immediate cause of most heart attacks and strokes. but as rats don’t produce DHEA. DHEA may help maintain the immune system. which suppresses immunities. while DHEA levels decline. rose by 40 percent.
and for them supplementing it would do little or nothing. et al. Others report an increase in body hair. When such effects do occur.W. lipid peroxidation. A. For the other 85 percent. Appl Physiol Nutr Metab. a body of human research shows that those who are low in DHEA can derive quality-of-life benefits from the still enigmatic substance. The use of the word replacement is a bit of a stretch. Impact of DHEA-S and cortisol on immune function in aging: a brief review. aged 21 to 88. (2008). acne and prostate problems. (2008). Am J Physiol Endocrinol Metab. however. Dehydroepiandrosterone (DHEA) protects hippocampal cells from oxidative stress-induced damage. (1999). Effects of dehydroepiandrosterone vs androstenedione supplementation in men. 291:E1003E1008. and monitored them from 1978 to 2005. A movement is under way in Congress to have DHEA added to the list of banned anabolic steroids. 9(4):235-246. In younger men it may convert into a metabolite of DHT. DHEA should be avoided by men who have prostate disease.. likely the result of the androgenic effects of DHEA in women. 66:35-41. DHEA is the major cause of teenage acne too. The evidence. References D. 7 Buford. The researchers found that having less DHEA-S was significantly associated with shorter life span. supplemental use of DHEA remains a matter of intense scientific debate. et al. however. The best way to determine if DHEA would be helpful for you is to have a blood test for DHEA-S.B.ironmanmagazine. increases DHEA.com Neveux \ Model: Mehmet Yildirim . The usual replacement dose is 50 milligrams. they nearly always happen with doses of more than 100 milligrams daily. That’s because it can be a precursor of testosterone. M. J Clin Endocrin Metab. blood pressure and plasma glucose. T.com \ JANUARY 2009 189 1 Villareal. is benign and may provide some benefits related to the aging process and disease prevention. About 15 percent of those over 40 have normal DHEA counts. and higher DHEA-S counts were a strong predictor of longevity in men even after adjusting for age.T. Effects of dehydroepiandrosterone supplementation on cognitive function and quality of life: The DHEA and Well-Ness (DAWN) trial. 33:429-33. (2006). when taken in daily doses of 50 milligrams or less. 4 Bastianetto. A study published in the June 2008 issue of the Journal of the American Geriatrics Society measured serum DHEA in 940 men and women.. 2 Igwebuike. though there’s no evidence that DHEA has any significant anabolic effects. 56:1292-1298. DHEA. Free download from imbodybuilding. 6 Kritz-Silverstein. and lipofuscin accumulation in aging rat brain regions.cies but remains a speculative issue in humans. For that reason DHEA remains the sole survivor of the FDA pro-hormone purge of 2005 and is still an ingredient in several “anabolic” supplements. The most common side effect in women is acne. On the other hand. 5 Kumar. but it’s temporary and not considered a major problem. as there’s no evidence that DHEA is essential to life. 93:534-538. Alcohol intake lowers it. 3 Wallace.. they found no significant difference in longevity until after 15 years of follow-up. Brain Res Mole Brain Res. Effect of dehydroepiandrosterone (DHEA) on monoamine oxidase activity. et al. Lack of DHEA effect on a combined endurance and resistance exercise program in postmenopausal women. et al.. (2008). DHEA enhances the effects of weight training on muscle mass and strength in elderly men and women. however. D.. demonstrates that DHEA.. Interestingly. Side effects vary with sex. J Am Geriatric Soc. which they suggest could explain the negative findings concerning DHEA and male longevity in previous studies. as do caffeine and highstress conditions. S. IM www. Some people experience a minor elevation in liver enzymes when using DHEA may be beneficial to about 85 percent of those over age 40. (2008). which may or may not lead to male-pattern baldness. et al. et al. They found no relationship between DHEA and longevity in women. stemming from the fact that most of the research showing its benefits involved animals that produce little or no DHEA and test-tube studies.. 31:188-1792. P. Med Sci Sports Exerc. (1999). Biogerontol. et al.
1905. Just mention anyone involved in strength feats and other sports from the past. at 5’2”. Joe’s father. Bruno (1860–1940). however. weighed 120 pounds and “had arms like iron. that wasn’t acceptable to Joe’s parents.com . As someone once wrote. until Joe entered military service.” Joe. never consumed alcohol. they went to Coney Island to meet Warren Lincoln Travis.” Even the very young who are involved in any aspect of the strength sports are mesmerized as they listen to every word he so willingly shares with his fans. When Joe was 10 years old. wielding an ax and holding up her end on a twoman saw. Together they traveled O f all the stars of the iron game and the other celebrities that I’ve met in my 77 years. who could lift across his back 10 men standing on a plank. the most renowned strongman of the era. He reveals that he had a rough childhood and that the family often had little to eat.THE GREAT The Most Amazing Man I Ever Met by Doris Barrilleaux ROLLINO tice to his incredible life would be comparable to engraving the entire Bible on the head of a pin. acts at least 40 younger and thinks 60 years younger than his age. To do jus- 202 JANUARY 2009 \ www. born in Brooklyn. They wait patiently for a handshake and for a photograph with a truly amazing man. never smoked. and Travis took him on as an apprentice.” That’s an understatement. Joe inherited his strength and height from his mother. Upon his mother’s advice. His diminutive mother. Bruno noticed Joe’s interest and strength and determined to find an able strength-training teacher for his son. was doubtful about the small child’s strength until Joe lifted one of the 250-pound dumbbells off the ground five times in succession. Joe never ate meat. and without a second’s hesitation he can relate fascinating stories about that person. At the tender age of five. Joe quit school. Of course. He stood 6’2” and weighed about 300 pounds. Clara. on March 19. Joe “the Great” Rollino stands out as the most amicable.com Free download from imbodybuilding. emigrated to the United States from Austria and was a great strongman in his own right. weighing 68 pounds. working with him for the next 23 years. carrying logs. The two became so close that Travis actually wanted to adopt the boy. Travis. poundages and events of every important person in the iron game during the last century. His nine brothers all stood over 6’ like his dad.ironmanmagazine. “Joe looks at least 20 years younger. venues. was the middle of 14 children. genuine and utterly amazing. dates. New York. I’ve now coined a phrase that I use every time I can’t remember something: “Joe would know. he has total recall of names. Joe began to lift some of his father’s dumbbells. He is truly a walking encyclopedia. At age 103.
who in the 1890s stood on a high platform and lifted a lower platform containing 23 men. Below: Joe gives the big weights a go. one-finger chins.800 pounds. Then. He showed me that his left middle finger was a bit smaller than the right one—the reason he could lift only 500 pounds with it compared to the 635 pounds with his right middle finger! In 1919. • Josephine Blatt (“Minerva”). Over the years some of Joe’s lifts. • Bernard MacFadden. Joe confided that nickels are much harder to bend.000 pounds of cannon on her back and 280 pounds overhead. who. 3. That instilled in Joe a desire to become a boxer. By age 12. • Kate Brumbach (“Sandwina”). • Jack Dempsey. 1.” had some 100 fights as an “armory boxer. harness lift.200 pounds. including self-confidence and perseverance. as well as other invaluable skills.com \ JANUARY 2009 203 Free download from imbodybuilding. known as “Kid Dundee. Sandow was so famous that Thomas Edison used his posing to demonstrate his new moving-picture camera. Even if matched against much bigger opponents and there was a clinch. when Joe was 14. a feat I witnessed myself. no one could move him because he possessed such unbelievable strength. 635 pounds. the country and abroad as Travis taught Joe how to train and perform onstage. covered himself in white powder and posed against a black drape in the same city where famed Italian opera singer Enrico Caruso had performed. his brother took him to Toledo. when Joe was 19.Rollino was strong and built as a boy and a man. chins while pinch-gripping rafters.com . with his teeth and neck. who at 6’2” and 200 pounds could lift 1. known as the “father of physical culture. Joe once raised a carrousel holding 14 people. hundreds of pullups on a twoby-four beam with a pinch grip. 2008. To this day he can bend dimes and quarters. one-finger lift. At 5’4” and 155 pounds Joe. with whom Joe once sparred. Joe has met every great in the iron game and other sports celebrities as well: • Eugen Sandow. Ohio. were the back lift. on June 7.ironmanmagazine. proclaimed the strongest female in the world. to see Jack Dempsey knock out the gigantic Jess Willard. Above: As a member of the Iceberg Club of winter bathers. bending a six-inch spike with his hands.” • Charles Atlas (real name Angelo Siciliano). He could not be knocked out. New Jersey. 15. at a bodyweight of between 130 and 150. he’d bend one back and forth until it broke in two. seated next to him at the 25th reunion of the Association of Oldetime Barbell and Strongmen’s banquet in Newark. heavyweight champion of the world from 1919 to 1926. who lived across the www. Joe was part of Travis’ vaudeville act. in 1924.” in National Guard halls and arsenals.
working as a lumberjack. the daughter of one of his sisters who was named after her grandmother (there were five Christinas in the immediate family). His group swam in the frigid ocean three or four times a week. The “World’s Most Perfectly Developed Man” was the original 97-pound weakling who had sand kicked in his face. He received three Purple Hearts. when the water temperature was actually warmer than the air temperature. During Joe’s tour of duty in the South Pacific. Joe lives with his niece Christina. That was a very strenuous and dangerous job. I’m dumbfounded that anyone would swim with air temperatures in the teens and the water 32 degrees.ironmanmagazine. In return he protects Tina. but in 1939. Doris and Clarence “Ripped” Bass. Clara. After returning from combat. and then continues his morning walk for 3 1/2 miles. Clara. While fighting in the jungle. She is as protective of her uncle Joe as all the presidential bodyguards combined. Joe married in 1924. He and his wife. Joe could not attend his mentor’s funeral.com Free download from imbodybuilding. and a daughter. He described those swims as invigorating. Tina also ferociously protects him from being exploited. He had been too young to fight in World War I. street from Joe. with World War II brewing. but he has a metal plate in his left shoulder. For 50 years Joe belonged to the Iceberg Club. it killed any germs inside the body—back in the day the waters off Coney Island were clean. He stopped vigorous weight training at age 85 but continues to work on his neck and abs and occasionally does some curls. walking her to the bus stop every morning. After a few bad experiences with the media. he still carries shrapnel in his legs. As one who’s never used air-conditioning. Sadly. They believed that if one stayed in the water for five or 10 minutes. Joe didn’t just take a dip. building New York City’s Holland and Lincoln tunnels in the 1920s. Below left: With Red Larille. IM 204 JANUARY 2009 \ www. Left: With weightlifing great Tommy Kono. He was best known in comic books and magazines as a mail-order bodybuilding expert. Travis suffered a heart attack while performing on July 12. he wasn’t afraid to stand up to union goons. Joe became estranged from his wife and children. had twin boys. as the Polar Bear club members do. Today. He claimed that other members also continued the routine into their 90s and 100s. he was severely injured by shrapnel that tore into his right thigh and neck. He held numerous jobs over an amazing lifetime.ROLLINO Above: With author Doris Barrilleaux.com . and he stopped the practice only five years ago. a seaman and a sandhog. 1941. Bruno and Orazio. While working as a longshoreman. a Silver Star and a Bronze Star. The scars have nearly faded from his neck. he joined the 41st Infantry Division at age 34 and served through the war in the Pacific theater.
Perhaps he should do on Thursday night what he’s done on Friday night and Saturday afternoon the past couple of years. What happened in those seven days is beyond me. besting Jackson by two points. Isaac Hinds and Yaron Avidan. To resist. Action Jackson became the man the judges would reward. With Victor Martinez still recovering from knee surgery. Olympia contest by Dexter Jackson. Mr. The chapter on the powerful-but-lessaesthetic physique has closed.k. he was not at his best at the prejudging once again. fans. Magoo and Mumbles—take your pick. True.a. Cutler looked to be at his all-time best—or at least to rival the spectacular 2001 model of of his physique: hard and veiny at about 265 pounds. it didn’t matter. but he was improved over last season’s look. His time is over. First of all. as he appeared watery when it came time to face off at the prejudging. several Dexter Jackson insisted. Many industry followers were telling me—in person. Cutler certainly has it down when it comes to doing a Hollywood makeover from Friday to Saturday. his only concern now is how to be at his best when it counts the most—at the prejudging. leave the experts’ commentary for “The Experts”: me. No Way Hey. more Toney Freeman. 208 JANUARY 2009 \ www. some said. Free download from imbodybuilding. via e-mail and by phone—that Jay Cutler needs to hang up his posing trunks after being unseated at the ’08 Mr. much less way off from one night to the next? From pictures I saw a week out from the show. since the Blade was out in front by nine digits.ironmanmagazine. In fact. period. Jackson would have had to come in 20 percent off from his Friday night shape—and when does Dex show up out of condition.LONNIE TEPER’S Decisions Should Cutler Retire? Swami Says. going from 260 to 248 and showing up with a much harder and refined look. a few noted. Of course.com . Yogi. You can only get away with that so long before the panel will make the switch to a harder. a. refined body. Cutler actually won round four at the finals. after shedding 12 pounds in 24 hours. Cutler looked better this year than when he won for the second time in a row in 2007. and Jay Cutler. Jay’s body will only get Olympia face-off: worse from here on out. but Jay’s Friday-night curse continued. Time for me to insist.com Dennis Wolf.
IM science scribe Jerry Brainum asked on the IronManMwev Contest photography by Roland Balik Mwev www.ironmanmagazine. L. And he’s only 35 years old. as Freeman. 42. He will be. but don’t they all?).T. wheels and hams. every bit as sublime David Henry and next time. the New Zealand Elite Pro. months earlier. who was John Balik’s pick to win the O after the judging. Don’t forget where you came from. It looked Heath. when he tipped the scales at around 265. Emphasize might. one of the favorites. was all over the Olympia booth action. he might be better than all of them.com . And. Heath. Pages 212 and 213 Melvin Anthony. the Olympia and Pair of champs: the Romania Grand Prix). I say no way to a Cutler retirement party. was the second-best effort of his illustrious pro career. Dennis was not better than he’d been 12 Roland and Lifter.T. stunned me with his appearance. Let me add Toney Freeman to the list.SEERING PREDICTIONS And they say he doesn’t know which way is up. lost the masters event in Jersey to Darrem Charles before finishing fourth in the open. including at Phil the Atlantic City Pro two weeks before. Silvio I don’t think coming in lighter is necessarily the answer. Yes. Don’t discount a repeat. like I knew what I was talking about too. As he’s but 28 years old. and if he can add some width to his frame. Jackson’s been terrific for years and was at his all-time best this season. I was a big fan up until game time. yes. Martinez was the man most were talking about after he pushed Jay a year ago. Freeman. In any case. but I might as well toss the mighty German into Experts plus one: Yogi. the mix. either. It’s mostly about conditioning. winning five contests (the Arnold. Cutler. By the way. this season’s IM Pro champ and runner-up to Jackson at the Arnold Classic in March. In your case size does matter—but in a drier version. Pages 209 through 211 LOOKING BACK Bodybuilding mourns the loss of Steve Stone. and it took IRON MAN photog Merv “Piliaswami” Petralba only seconds to make like Regan in “The Exorcist. looked spectacular at the O. fairly young by bodybuilding standards—four years younger than Jackson and the same age as Martinez. Martinez. He’s not called the Ultimate Beef for nothing. the Australia Grand Prix. I feel that the version of Cutler we saw at the ’03 IRON MAN Pro.. Samuel. Of course. Jay. especially since I’d been saying that he’d be worn out after competing six times this year. Well. Now. way to those who ask if Jay can really regain the crown in 2009. Jackson and Phil Heath are all capable of running off with the Sandow next time. At the O Toney was the first man to walk onstage. as well as marvelous calves. he should be even better next year. No Dennis Wolf on the list of potential winners for next year? Not based on what I saw in Vegas. Cutler has been the best or second-best bodybuilder in the world throughout the decade because of his overpowering musculature. It isn’t about muscle tears or imbalances (Jay does have his imperfections. however. but Wolf needs to bring up his weaknesses to get back in my good graces. Pages 211 and 213 EXPO TALES L.” twisting his head all the way around to say that Freeman looked unbelievable through his high-powered lens. Some are already saying he’ll be hugging the Sandow at the end of next September. if Victor can come all the way back from knee surgery—and we’ll find out at the ’09 Arnold—he’ll be one of the favorites. Jackson. He already has the best guns in the game. I predict. would a tighter body make it automatic for Cutler next season? Of course not.com \ JANUARY 2009 209 Free download from imbodybuilding.
Guess size really does matter. Okay. I thought they both looked terrific. I win if you are under 235. check it out at IronManMagazine. I also owe Hinds a meal because Heath finished one slot ahead of Dennis Wolf. You’re a ba-a-a-ad man. So here are my official congrats on your Mr. If you haven’t seen the hilarious interview. for 5’6 1/2” that’s a lot of muscle. of course. if I am wrong.Magazine. unfairly place ahead of him in many shows.000 first-place check. and who am I to doubt that? Especially considering the weight of his contract. I hear I was one of the topics.com Merv Shawn Ray in 2001. And your contest winnings of around 300K for the year are probably the most a competitor has ever pocketed in a single season.’s interview with Big Lou at Iron ManMagazine . I’ll give ya 223—hey. eh. you win at 235 and above. while Yogi Avidan went with Will Harris and I. when he said that he weighed 235 pounds. As you may know. We were going to take care of that issue at the IM Pro a few years back. Silveo duplicated his seventh-place landing of ’07. but Jackson admitted he was only 205 at the ’07 Arnold. I did use that number a few years back. Dex. John Balik Teper .ironmanmagazine. He said I was full of crap about his being “around 220. Stevie Zee and Rich and Liz Gaspari. with David Hughes. That ain’t shabby—but Samuel really nailed it in his final contest of the year. And I will definitely bring the scale next year. you weigh 25 to 30 pounds more onstage than Shawn Ray did when he competed. again one slot behind Marvelous Melvin Anthony. and they tied for my Overlooked award. Jackson. Roland Balik Russ Deluca and Mandy Cook. make sure it’s at a place I can afford. but Isaac Hinds wins the Expert of the Olympia 2008 award. 210 JANUARY 2009 \ www. On that subject. what about Silveo Samuel? Probably the most conditioned athlete in the lineup. but Dex apparently couldn’t find the venue. natch. O victory. And. He picked Toney Freeman as his longshot. I made up for the terrible prognostication by getting Q.com as soon as you finish perusing these pages. Good thing the Lifter lives 1. several pounds more than the 5’9” Phil Heath was in Vegas and only 13 pounds less than Jay Cutler at the finals.T. I only weigh 180. Loser buys dinner. I addressed the weight issue—one more time—when I interviewed him at the Meet the Olympians reception that night. neither of our fellas even made it to the Olympia stage. Jackson looked good. 18 pounds more than the 5’10 1/2” Flex Wheeler was at the ’93 Arnold.200 miles away. ADD JACKSON—Although I was teaching at Pasadena City College when the press conference took place on Thursday of Olympia Weekend. you added an extra couple of ounces with that $155. Bottom line (again): Does it really matter what you weighed? Whatever it was. Dexter Jackson and I have always debated his true bodyweight. ADD EXPERTS—I hate to admit it. gang? Find L. as he was absent from the weigh-in.com forum how David Henry could have won the 202and-under show and then finished 15th in the main event? Another question is how Ronny Rockel landed in 14th.com he weighed. my man. he says. he also asked if I was in the house. Mr.T. Catch ya at the Nationals. At the same height.” Well.com. He said he had a MuscleTech photo shoot that day. And if someone would bring up a scale so he could finally shut me up regarding my doubts about his veracity. stuck with my former student Quincy Taylor. At left: L. At the press conference.T. to talk on camera about all the ankle biters who. Free download from imbodybuilding. and you Whatever know us little guys don’t make much cash.
Zee achieved his goal of getting onstage. If you change your attitude. eh. California) football game a few years back to watch Lou Jr. heard a barrage of details about my Junior California Championships (www. there it is! The next competitor to follow in the footsteps of his famous father. nothing matched the insane call by ace IRON MAN photog Roland Balik. Toney certainly provided payback for Lifter this time. talked about a new flick he’s got on the horizon. For the next 10 minutes the 18-year-old. I spent much of the evening. He went on to earn a spot as a linebacker at USC. when both lived in Oregon. I was able to view the Olympia finals from a VIP room high atop the Orleans Arena. Big Lou. Kenny Kassel and Ruth Silverman.A. L. perhaps of all time. around the same time. cozy couches and a spread of finger-lickin’ grub. “I wanted to keep it in the family. Teper A View From the Top Thanks to Bodybuilding. When Lou said that his sons now pump heavier iron than he does—and that Brent wants to compete next year in the Teen Nationals—I sprang into action. the requirement to compete at the Teen Nationals is to enter a contest prior to the event. play. Liz and Gaspari Nutrition not only for their success in the industry and their support of IFBB and NPC events but for going above and beyond in adding Stevie Zee to the company’s stable of athletes.com . after a decade of training under the guidance of Hughes. and to make the most out of my life. As the good-natured Balik said. but only after winning my Bonehead Pick of the Year award. which came complete with big screens. his sons Lou Jr.T.” He was. still spry at 56. however. He eventuTracy ally moved to Los Angeles to pursue his Gaither. He competed in the ’06 Los Angeles Championships—to a standing ovation—and was honored with the Stevie Zee Inspirational Award by MuscleMag International. I did. no matter what. and Brent and Rich and Liz Gaspari. between scrutinizing the physiques in rounds three and four.npcjuniorcal. whoops. after a special pump that delivered the drug Baclofren into his spinal chord was placed in his stomach in 2003. talents as a stand-up comic and. one of the strongest collegiate programs in the country. Lou Duarte in 1982.com’s Russ DeLuca. now 23. Watch L.As bad as the picks of Taylor and Harris were.’s last interview with Steve at IronManMagazine. Three years later.com. Merv Bev Francis and Steve Stone awarded Olympia medals onstage at the judging shortly before he died.com \ JANUARY 2009 211 Free download from imbodybuilding. why me?” Stevie says. chatting with Lou Ferrigno. “Now I know I was given cerebral palsy for a reason—to inspire others. Roland did make it into the lineup that night. I met the boys back in 1994 when I worked on the documentary “Stand Tall” and hadn’t seen them since shortly after that. however. Merv Photo courtesy of Tracy Gaither Liberman www. Isaac? Mandy Blank. June 20 at Rosemead High School—which is exactly one month out from the Teen Nationals. Why? Because he left both Jackson and Heath out of the top five. who had moved to L. to be a better person.. though. Stevie was “discovered in the gym” by Gaspari signee David Hughes 10 years ago.ironmanmagazine. Zee was on his way. Could be the worst picks in decades. Debbie Kruck.com). who has a 400-pound squat to his credit. ADD GASPARI—Thumbs-up to Rich. and Dex. referring to Hinds’ bonehead prediction last year that Freeman would finish third (he ended up 14th). A victim of cerebral palsy. attend a Notre Dame High School (in Sherman Oaks. I can just see it now. of course.T. who begged me to include him as a special guest on ”The Experts Olympia Wrap-up” video based on what he felt were on-the-money visions of the contest seen through his powerful lens. “I used to ask. As I cleverly pointed out. Zee wanted to make like his mentor and compete in a bodybuilding contest. so all’s forgotten. As you see in the tape.
DOWN AND AROUND THE ’08 OLYMPIA WEEKEND Photography by Lonnie Teper and Dave Liberman 2 3 6 1 7 5 4 8 9 11 10 12 1) Julie Palmer phones home. 8) Phil Heath’s gun show.com .ironmanmagazine. 2) L. 5) Brandon Curry. his wife Christine and Toney Freeman.UP. 3) David Henry is always in shape. 7) The Big Nasty. 9) Ryan Bentson and his Zero Gravity fitness team.com Free download from imbodybuilding.T. 212 JANUARY 2009 \ www. 4) Linda Reho and Dave Liberman. has his SANs full. 10) Gunter Schlierkamp and Kim Lyons. 6) Cathy LeFrancois and Scott Nolte.
Liz. Condolences to the Stone family. a blood clot in the lungs—was the cause of death listed at press time. a former masters competitor (he won the California Muscle Classic) and former owner of Lou’s Gym.” she says. Gaither started bodybuilding 22 years ago. Debbie Kruck. You certainly were. Ruth Silverman. Tracy Gaither. 14 15 Add Junior Cal 16 11) L. I’m a striker and felt that weightlifting kept me free from the typical injuries that most of the women were getting. That was Steve—a nice.T. so I played soccer for 17 years. from the previous year. Three days after this year’s USA. One thing led to another. and Lee Labrada. I normally don’t drink. Tracy moved to Orange County and trained at Gold’s in Huntington Beach before joining Flex It Gym. We would always kid each other about breaking the old record. Stone’s wife.000 to the Cerebral Palsy Foundation. www. A video interview that I did with Steve on the morning after the ’07 USA is posted in my blog at IronManMagazine. says hello to Jay Cutler— sort of. Mike Zeltzer and Mandy Blank for a toast to Steve’s life at the hotel bar. and here I am. Lou was also a promoter and created the Border States competition. I’ve always said that if you dig deep enough. many from within the industry. and I couldn’t compete against that. she’s still getting her kicks playing soccer and currently competes for two different teams. where icons like Rory Leidelmeyer and Diana Dennis pumped iron. and he had been on medication for some time. but I started back heavy in the weight room because it helped my goal kicking. is a great example. Asia Monet. however. 13) Desmond Miller. Rich actually got a bit emotional when talking about the award. Andrea. As captain of our team. and you may shed a tear or two yourself. I had known Steve since his days as a standout bodybuilder and eventually teamed up with him in our duties as emcee and expediter at many shows. a genetic factor was involved in Steve’s condition. And you’ll be missed. handling the emcee book. among other duties. 36. #266. I received a voice mail from him. was part of the team. fax to (626) 289-7949. attended his funeral the following week in New York. After the men’s finals on Saturday night. California.com \ JANUARY 2009 213 Free download from imbodybuilding.com . there’s a neat story behind every competitor. Gaither teaches a weightlifting course at Fullerton College in addition to training clients.” Now 47. Apparently. People wanted me to train them. a call from Ron Avidan brought the news that Steve Stone had died backstage at the Las Vegas Convention Center toward the end of the women’s prejudging. 12) Monica Brant and Dorian Yates. check out Roland Balik’s video of my interview with Rich. Watch the video. Plus. in which Rich presents Zee. A resident of Yorba Linda. which includes all of the competitors who adored him so much. San Marino. IM To contact Lonnie Teper about material possibly pertinent to News & Views. 16) L. with the first annual Dragon Slayer award—not to mention a check for $5. David and Stevie (at IronManMagazine. hard-working guy who always put the athletes first. He said he was sorry that he hadn’t gotten to thank me after the show for being part of our latest record-setting effort. women were using steroids. Tracy. he wanted to make sure I felt appreciated.com. I know Lou. I joined Kassel. After competing for a couple of years.T. Her father is Lou Duarte. Gaspari Nutrition is helping others with the disease improve their lives as well. CA 91108. so you know this fella was special. and so I decided to get certified.ironmanmagazine.com). who’s now 70. Stone had recently turned 52. notably the Nationals and USA. “I love it. they wanted to look like me.com. “By then. Steve’s close friend for 30 years.13 you never know what you can do with your life. or send e-mail to tepernews@aol. According to Kenny Kassel. write to 1613 Chelsea Road. A pulmonary embolism—basically. timewise. 15) Shawn. After graduating from San Diego State. Steve Stone The most shocking moment of Olympia Weekend came in the form of a phone call. 14) John Romano and girlfriend Wendy—no bull. eventually selling it to Jaguar Jon Lindsay. is beyond proud of your achievements. Keep it up. Roland and I were having a late lunch at the Orleans Hotel on Friday. winner of my NPC Junior Cal 45-and-up figure division in 2008 and a frequent competitor in local contests. It was no surprise when I heard that a huge crowd of friends. she dropped out. both on and off the stage. Steve. Kristi and Bella Blu Ray.
California Occupation: Owner of Nutrition 4 Less Contest highlights: ’08 NPC USA Championships. ’08 NPC Orange County Muscle Classic.com L O N N I E T E P E R ’S R i si n g St ar s IRON MAN Photography by Merv 214 JANUARY 2009 \ www. Contact: www. 1st.com . 240 off-season Height: 5’8” Residence: West Covina. and overall.ironmanmagazine. 3rd Factoid: He’s been competing since he was 16. light heavyweight.Garrett Hawkins Age: 27 Weight: 203 contest. 8th. ’07 NPC California Championships.Garrett Hawkins. heavyweight. light heavyweight.com Free download from imbodybuilding.
Alaska Occupation: Dietary manager Contest highlights: ’08 USA.com/boisacq Free download from imbodybuilding. lightweight. overall and mixed-pairs winner (with her husband) Factoid: “Married with children—four. 135 off-season Height: 5’3” Residence: Anchorage.myspace . 1st. lightweight.” Contact: www. 3rd. to be exact. ’08 NPC Washington Championships.IRON MAN Laura Boisacq Age: 36 Weight: 115 contest.com L ON NI E TE P E R’S Ris ing St ars .
middleweight.com Isaac Hinds \ www.ironmanmagazine. Colorado Occupation: Student Contest highlights: ’08 USA. 8th.L O N N I E T E P E R ’S R i si n g St ar s IRON MAN 216 JANUARY 2009 \ www. ’08 Colorado Championships.com Yusef Al-Awaji Age: 22 Weight: 172 contest. welterweight.com . Contact: YusefAlAwaji@yahoo. 205 off-season Height: 5’7” Residence: Aurora.com Free download from imbodybuilding.LiftStud ios. 3rd Factoid: He’s a premed senior majoring in biology at the University of Colorado Denver.
At an off-season weight of 235 pounds while standing just 5’9”. this lovely gal wears many hats (in fact. >www.JimMachak. Just remember. his site offers dozens of videos that demonstrate proper form on some of the most popular weighttraining exercises. training.MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUS Eric Broser’s Muscle “In” Sites If you ﬁnd something on the Web that IM readers should know about. In addition.com Free download from imbodybuilding.MaggieFit. So do yourself a favor the next time you’re set to step onstage—complete your winning look with the help of MaggieFit. as she also offers ladies’ shoes.com . Can you imagine having a judge tell you that you would have won if your suit had fit better? Do not take chances! Maggie’s suits are of the highest quality. send the URL to Eric at bodyfx2@aol. he finds even greater satisfaction in helping others reach their all-time best. As a pro competitor herself. it’s now his goal to reach people from all over the United States with his experience and knowledge.ironmanmagazine. tanning products and even supplements. what I really want to discuss here are the amazing suits she designs for figure.com While attending the most recent Olympia Weekend in Vegas. she does men’s trunks too) best! MaggieFit. and she will work closely with you to make sure you achieve the optimum look for your particular body type onstage. the cut. >www. 224 JANUARY 2009 \ www. Over his 15 years in the sport he has helped hundreds of competitors prepare for shows and has slowly but surely established himself as something of a precontest guru. That’s why he has put together a series of online training and nutrition packages to fit the needs of trainees at every level.com. which is why you need to pay just as much attention to that area of your prep as diet. NPC district chairwoman. she had a hat on when I met her…hmm)! Although her site includes a wonderful photo gallery. color and design of one’s suit can make or break the final placing. It’s an excellent resource for beginners. however.com Although it’s a lot of fun to research and study the Web sites of famous pro bodybuilders and fitness and figure competitors. Although Jim has competed successfully several times. he would be hard to miss stomping around his home state. I find it equally interesting to discover the sites of the lesserknown but equally dedicated individuals who make up the backbone of the industry. some of the best trainers in the business are not pro athletes but instead are individuals who are driven to help others make their dreams come true. There is no doubt that in a closely contested show.com is truly a one-stop shop for competition day. Maggie knows exactly what it takes to make an athlete look her or his (yes. I had the great pleasure of meeting and talking with Maggie Blanchard. IFBB pro fitness competitor. cardio or tanning. fitness and bodybuilding competitors. her contest history and a list of appearances.com. Colorado NPC bodybuilder Jim Machak is one such example. competition promoter and competition suit designer! Yes.
but is that really enough? A: That’s actually an interesting question that I’m going to be forced to answer in two ways. Omar Deckard and DeShaun Grimez. pulldowns and pullups. This contest also brings in a strong European contingent looking to get some recognition here in the States. He said that those bodyparts would grow huge simply by training chest and back very heavy. Gustavo Badell. but I think he was best at the ’08 IM Pro. The 2008 version certainly did not disappoint. when Flex Wheeler wiped the floor with everyone in his first IFBB competition. with a lineup that included rising stars like Phil Heath. but it always draws a fantastic lineup of competitors.com . Lee Priest and Kevin Neveux \ Model: Nathan Detracy Pressing for pecs involves a lot of triceps stimulation.com. My collection of IM Pro videos dates back to 1993. there’s no doubt that some sig- nificant development will result in the smaller assisting muscles as well—and that effect will be amplified if you have particularly good genetics for building muscle in the biceps. Check it out yourself. Desmond Miller and Silvio Samuel. He even managed to knock Silvio into fourth place—no easy feat! The battle for first was a classic apple vs. Hummer) situation with the massive and thick Gustavo Badell trying to scream his way (literally) to the winner’s circle against a nearly flawless Heath. he might have given Phil a run for his money.>DVD Review: “2008 IRON MAN Pro” The IRON MAN Pro has always been one of my favorite shows.com \ JANUARY 2009 225 Free download from imbodybuilding. It’s obvious that the shoulders and arms are involved in presses and rows. Not only does it kick off the men’s contest season. in my opinion. but on this night nobody was beating “the Gift.ironmanmagazine. such as rows. seated rows and one-arm rows. Troy Alves and Johnnie Jackson. Many athletes use the IM Pro to make their pose-forpay debut. and relative newcomers like Moe El Moussawi. but is it enough for complete rear-arm development? www. making each competitor look his shredded best. bent-over rows. And of course no IM Pro show would be complete without the “going to die trying” Kenny Jones! This two-disc DVD includes complete coverage of the prejudging and night shows. triceps and shoulders (hello. >Broser’s Net Results Q&A The Power/Rep Range/Shock innovator answers your questions on training and nutrition. or call (800) 4470008. as well as interviews with Rich Gaspari and Jerome Ferguson. orange (or perhaps Ferrari vs. incline presses. Since most lifters can move some pretty heavy iron on bench presses.” I have seen Phil compete in both the Arnold Classic and the Olympia. Aside from perhaps Phil Heath.Home-Gym. If Gustavo had entered the show about 10 pounds lighter and with a smaller waist. The IM Pro is legendary for its incredible stage lighting. while seasoned veterans often compete in order to gain momentum for the Arnold Classic just a couple of weeks later. It’s absolutely true that the triceps and anterior deltoids are stimulated during all pressing movements for the chest and that the biceps and posterior deltoids are heavily involved in all pulling exercises for the back. Editor’s note: The “2008 IRON MAN Pro” DVD set is available from www. being when Moe El Moussawi nabbed third. with the biggest surprise. A major battle took place for the top four positions. Q: I was told by a guy at my gym that I am wasting my time directly training my shoulders and arms. nobody was as dry and grainy as Moe! He was ripped head to toe and also showed great size and fullness. veterans Toney Freeman.
Very advanced trainees will probably do better with the basic P/RR/S method. with legs sitting between the two upper-body sessions. nor can you build the type of complete physique you see on a bodybuilder. Q: So Dexter Jackson is Mr. but I was happy for bodybuilding. Dexter deserved the stick with P. extensions. especially for my clients who are at an intermediate level. as he carried the best overall package in the lineup. Inevitably. will win—and I hope and S). for the other side of the coin: If your goal is to maximize the development of every bodypart and to either compete on a bodybuilding stage or at least look as if you do. you focus on man brought a body to the stage that looked like computer one hypertrophy pathanimation come alive. Dorian Yates took things to another level. However. goal being to complete And the most wondermore reps with the same ful part is that there are weights or the same so many incredible phynumber of reps with siques out there right now more weight. RR man. with the eventual it stays that way. without the detail and perfect proportions of a competitive bodybuilder. And that’s new dawning for upper chest. You can build larger bi’s. Now. It’s up to you to figure out what you really wish to accomplish and then take the proper route to get there. or midback).com Roland Balik .ironmanmagazine. that it can be anyone’s game. a tremendous businessman and love it. laterals. but he was not lowing it. Since Lee Haney’s reign the Olympia has been ruled by mass and freakiness. and just which is exactly the type of experience you’re looking for. Give the P/RR/S Burst Cycling a try and let me know how you do. when you thought he could not be outdone. If you have a limited time to spend in the gym and crave only pure bulk. to watch the Olympia The idea is to choose wondering only how seca series of the most efond through 10th places Dexter Jackson fective exercises for you would pan out. I have made substantial progress foland a wonderful representative of the sport. A on weak points. back and legs while leaving the arms and shoulders alone. We have gone back strength adaptations to to a day when the best take place within each man. There are myriad angles. meaning three to five years of consistent training. the more quickly their muscles and CNS adapt to the stressors placed on them. O. Jay Cutler at (and/or ones that focus fans can enjoy a real batthe ’08 Mr. you can probably be rather successful primarily training chest. Olympia. I stood up method is the cyclical nature of the program—hitand applauded till my hands hurt. That longer just a “big man’s” allows for more efficient realm. Olympia. such as tle for the title. not just the biggest of the protocols (P. Here is what an 18-week P/RR/S Burst Cycle would look like: P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/RR/S So far that sequence has been quite successful. so Jay was truly lucky to hold the title for another year. wondering what you thought of the possibility of Jackson’s winning the Olympia is the best thing that doing more than one week straight of each protohas happened to the sport in years because we now see col. That means direct work—curls. RR. before moving on. etc. even the smaller ones. but now vs. it’s necessary to do direct work for the arms and delts. tri’s and shoulders without isolating them. But way for more than just now the Olympia is no a week at a time. Do you think he should have beaten Jay? What does that mean for pro bodybuilding? A: In 2007 Victor Martinez should have been Mr. After months with something I call “P/RR/S Burst Cycling. Ronnie ColeInstead of changing programs every week. IM bodybuilding? 226 JANUARY 2009 \ www.” Haney. brachialis how it should be. grips and nerve patterns you must hit in order to bring out the optimal development of every muscle group. as the longer people have been training.com Free download from imbodybuilding. A Monday-Wednesdayand-Friday schedule would work well here. not A: I’ve actually been experimenting over the last few necessarily the best and most complete physiques.Net Results Levrone!). Not only was I happy for ting different growth pathways and such—so I was Dexter. The goal is to move more weight at each corresponding P. Ask yourself: “Am I a bodybuilder or a guy who lifts weights?” Your answer will tell you what you need to do. RR and S session so that by the final three weeks you’re far ahead of where you started. Q: I have been using P/RR/S for about a year Jay is an amazing bodybuilder. or S for more than just one week victory. and stick with them for the entire Burst phase. I sometimes feel like I want to the best man onstage in ’07 or ’08. that every year we could that will lead to muscle have a new winner! I used growth. but I do not feel you can reach your full genetic potential for size. I know the idea behind your When his name was announced as the winner.
Mr.com .ironmanmagazine.com Free download from imbodybuilding. Olympia 2008 IFBB The Blade Cuts Down 230 JANUARY 2009 \ www.
com .the Competition Photography by: John Balik.ironmanmagazine.com \ JANUARY 2009 231 Free download from imbodybuilding. Roland Balik. Merv and Jerry Fredrick www.
1) Dexter JACKSON ’08 Mr.com Free download from imbodybuilding.com .ironmanmagazine. Olympia 1) Dexter Jackson 2) Jay Cutler 3) Phil Heath 4) Dennis Wolf 5) Toney Freeman 6) Melvin Anthony 7) Silvio Samuel 8) Dennis James 9) Moe El Moussawi 10) Gustavo Badell 11) Darrem Charles 12) Johnnie Jackson 13) Craig Richardson 14) Ronny Rockel 15) David Henry 232 JANUARY 2009 \ www.
com .2) Jay CUTLER 234 JANUARY 2009 \ www.ironmanmagazine.com Free download from imbodybuilding.
ironmanmagazine.3) Phil HEATH www.com \ JANUARY 2009 235 Free download from imbodybuilding.com .
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ironmanmagazine.5) Toney FREEMAN 238 JANUARY 2009 \ www.com Free download from imbodybuilding.com .
IronManMagazine .com .6) Melvin ANTHONY For more photos and behind-the-scenes videos from the ’08 Olympia Weekend visit www.ironmanmagazine.com www.com \ JANUARY 2009 239 Free download from imbodybuilding.
7) Silvio SAMUEL 240 JANUARY 2009 \ www.ironmanmagazine.com Free download from imbodybuilding.com .
com .com \ JANUARY 2009 241 Free download from imbodybuilding.ironmanmagazine.8) Dennis JAMES www.
ironmanmagazine.9) Moe El Moussawi 242 JANUARY 2009 \ www.com .com Free download from imbodybuilding.
com .10) Gustavo BADELL www.ironmanmagazine.com \ JANUARY 2009 243 Free download from imbodybuilding.
11) Darrem CHARLES 12) Johnnie JACKSON 14) Ronny ROCKEL 13) Craig RICHARDSON 244 JANUARY 2009 \ www.com Free download from imbodybuilding.com .ironmanmagazine.
later on. but now it’s my legs.” How did you get into bodybuilding? “I was just like any other young guy.” Who inspired you when you were starting out? “My uncle John. I wanted to beef up my chest and arms a little bit to impress the girls. He was always the strongest guy in the gym. seventh Favorite bodypart to train: “It used to be back.com .Profiles in Muscle Profiles in Muscle Joel Stubbs IFBB Pro Bodybuilder & Muscle Asylum Project Athlete Compiled by Ron Harris Full name: Joel Jehu Stubbs Nickname: Big Joel Date of birth: December 30. Bahamas Years training: 20 Occupation: Commercial airline pilot Marital status: Single Children: Son Lincoln. 21 246 JANUARY 2009 \ www. Hercules and Xena.com months Hobbies: “Spending time with my baby boy and my two rottweilers. ’07 Australian Grand Prix. I was very tall and skinny. I was also very much inspired by Arnold as a kid and. 1967 Height: 6’3” Off-season weight: 325 Contest weight: 285 Current residence: Nassau.ironmanmagazine. was very muscular and could have been a good bodybuilder if he’d ever been interested in competing. ’03 IFBB Caribbean and Central American Championships.” Favorite exercise: None Free download from imbodybuilding. Flex Wheeler and Ronnie Coleman. It’s fun to see how hard I can work them and how deeply I can stimulate the muscle fibers of my quads. heavyweight and overall.” Top titles: ’99 and ’01 Bahamas Overall champion. whom people called Steel.
both the vanilla and chocolate flavors.” Goals in the sport: “To be number one someday—simple as that. hams. calves.” Training split: Sunday: off.com \ JANUARY 2009 247 Free download from imbodybuilding. not just for a freaky bodypart. Wednesday: off. Abs are done at the end of each bodypart.” IM www.” Do you have a quote or a philosophy you try to live by? “Whatever the mind can conceive and believe.com . I know there are still improvements to be made. Over the years I learned how to foster the mind/muscle connection and really work the muscle instead of just lifting the weights. Saturday: chest.” How would you describe your training style? “I train much smarter now than I did in my youth. I’m grateful that people rave about my back. Favorite clean meal: Steak. triceps. Monday: quads. It doesn’t matter how old I am or how long I’ve been training. but you have to do it to get in shape. “Mind-numbingly boring. Back then it was all about heavy. and I’m constantly doing my best to bring my quads up to match the rest of my body. and it provides my muscles with what they need to grow. but I want to be known as a great bodybuilder. brown rice and steamed broccoli Favorite cheat foods: Cheesecake and barbecue potato chips What is your favorite supplement. heavy weights and ego lifting.Least favorite exercise: Cardio.” How do you stay motivated? “I know I haven’t fulfilled my total potential yet. and why? “I love Freak Fix whey protein by Muscle Asylum Project. It tastes just like ice cream. Friday: biceps. and I won’t stop until I do.ironmanmagazine. it can achieve. calves. Tuesday: back. Thursday: shoulders. Leg training has been a challenge ever since.” Best bodypart: Back Most challenging bodypart: Quads Obstacles overcome: “In 1997 I tore both quadriceps muscles clean off the patellar tendons during a basketball game I was playing just a couple of hours after a heavy leg workout.
see page 26. HIPPITY HOP ’05 Fitness O winner Hendershott brought her best-balanced booty ever—and wowed in the routines with her tail of a naughty bunny. Merv and Jerry Fredrick OLYMPIA MEMORIES GRAND FINALE It might have been the most emotionally charged Olympia ever: three new champs. the sudden death of a beloved member of the production team and. Roland Balik. A little while later the news of Steve’s sudden collapse sent shock and disbelief rolling down the officials’ table like a bowling ball. David Henry and Iris Kyle. two titles lost. less than a month later. Dexter Jackson. the passing of IFBB founder Ben Weider. Free download from imbodybuilding.RUTH SILVERMAN’S About January: • • • • Olympia Memories Runners-up Powerful Emotions Pump Pourri Photography by Ruth Silverman. BACK-TO-BACK Iris was the only defending champ to repeat. O would “never be allowed” to win again. Give that gal another crown. 248 GOOD GUY Chief expediter Steve Stone (left) with Jim Manion at the women’s judging.com . Jen Gates. Scratch that rumor that the now-four-time Ms. seen here hailing ’08 winners Jen Hendershott. For more on Ben Weider.
FAIR WARNING Betty VianaAtkins flashes the look that says. declared Tracey Greenwood. 2) Mah-Ann Mendoza had a veteran’s confidence in her fourth Ms. but no one went wilder than photographer Jerry Fredrick.” Her sizzling synergy of size and symmetry made her number two at the Ms. the IRON MAN team was in full force at the Meet the Athletes reception on the evening before the women’s 2 5 1 Photography by Jerry Fredrick 4 3 debut. Sherry Smith and 5) Debbie Bramwell and Klaudia Larson rode the wave of more-aesthetic physiques into Vegas. O appearance. judging.IronManMagazine. who moved up to second in fitness. “I’m waiting in the wings. baby. BIG O MEET ’N’ GREET Speaking of crazy.RUNNERS-UP BA-A-AD MOVES INSANITY CLAUSE Pleasing the judges was driving her crazy. 3) Regiane Da Silva and her honey flashed a matching pair. Yeah.com Newbies 4) What did I really think of the big show? Find my video reports and interviews at www. O.com. . 1) Nicole Duncan was radiant in her Fitness O Free download from imbodybuilding. crazy like a fox.
MOVIE CLINCH But oh. JulieAnn Kulla (left) and Lenay Hernandez.POWERFUL EMOTIONS TALE OF TWO COUPLES Kerry Cutler casts a wary but cautious glance at her fella amid the postcontest backstage hustle. Gina Aliotti and Sonia Adcock. Gale Elie. THE As HAVE IT The figure lineup featured a record seven contestants whose last names begin with A (from left): Paola Almerico. Jay’s loss to Dexter Jackson may or may not have been expected. but sinkingin time is another thing altogether. Dexter greets his fiancée. NOT SHOWN Jelena Abbou. Teresa Anthony. FIGURE NOTES How did Zaville Raudoniene go from just another pretty face in ’07 to third? Word is it had something to do with leg training. WELL POSITIONED Trust Joe Weider to find the hottest two rookies in the Figure O lineup. so real. onstage after getting crowned.com . Free download from imbodybuilding. Huong Arcinas and Jane Awad.
” Trish was chosen for a fitness reality show to be coproduced by Jane Awad this winter. FAR RIGHT After watching Jen Gates knock two-time Figure O champ Jenny Lynn off her throne. but as a trophy presenter for sponsor MuscleTech.com .FITNESS NOTES I loved Trish Warren’s “Dukes of Hazzard” routine.” will never mean the same again. Dave Crawley joined his daughter’s posse. Moral of the photo at right: You can’t hold a camera and a glass of wine at the same time. Elaine Goodlad. It might have been the “toughest lineup ever. Alicia Marie and Jamie Ford (formerly Costa). From left: Tabitha Smith. “I got more time onstage than the figure girls. PARENTAL UNITS Jenny and Marianne Lynn kindly made room at their banquet table for a wandering media member. CRABBY Betty Pariso’s appearance in a commercial for Joe’s Crab Shack that ran last summer was nothing short of hilarious. No. Heck. they won’t all be staying in the same house. The phrase. she pointed out. Jen and Dad. I loved all the routines.” WORTH NOTING RUBBER BANDIT Stacy Simons makes it worth your while to stick around for the 45-second routines. Free download from imbodybuilding. As Stacy Simons observed. CLASS ACTS HUGE BONUS Zhanna Rotar may not have made it into the lineup this year. Desha Rodriguez. Others in the cast include Jen Hendershott. “I’ll have the mussels.
PUMP POURRI—’08 OLYMPIA Just because. in care of IRON MAN. but never boring.” she said. Oxnard. The Bodywell Three. she said) and still made the top 10 in a tough lineup of 17. Best dressed. Putting rehab behind her. O rookie Jennifer Sedia passed out at the judging (she was holding her breath too long. Imagine how they looked on Saturday night. Triple threat. MEL RICH. fitness. Ms. More beautiful biceps. 1701 Ives Ave. Fredrick Heidi Fletcher and Jeff Sullivan.” Ah. You can contact Ruth Silverman. Lauren Powers and Gayle Moher got all glammed up for the women’s finals. Canadian flexer Kim Birtch shows Brenda Kelly how it’s done. Stacy and Keith will say their vows in December. 1944–2008 Still more biceps.com . “I get bored. Condolences to the family and friends of Mel Rich. It’s time Krissy Chin got some space here. Heidi and Jeff eloped last summer and were still purring at the end of her contest diet. Adela Garcia will compete in figure during the first part of 2009 and switch to fitness in time for a run at getting her Olympia title back. Petra Mertl changed her look again—and we’re not talkin’ physique. Tell me this doesn’t look like a movie poster (from left): Tom Richardson. Stacy Simons and Keith McDowell. I interviewed Mel for this magazine in 1996. La chica regresará. The industry was in his blood—his family owned Phoenix Labs and the Great Earth Vitamin Stores—and he had great passion for it and for life. Gus Vidaurreta and Jimmy Mentis. and Brenda returns the favor. Jennifer Rish competes in fitness and figure—and she looks good making a muscle. Free download from imbodybuilding.com. who passed away in October.. CA 93033. or via e-mail at ironwman@aol. supplements pioneer. Diva weddings. just after he started Bodyonics Pinnacle. Photography by Ruth Silverman Disguised. figure and women’s bodybuilding reporter and Pump & Circumstance scribe. and count myself among those who will miss him. “I was blond two days ago.
It’s an interesting and eye-opening look at aerobics and conditioning. endurance. Aerobic conditioning is only one element of a broader concept—total fitness—which is made up of several components.ironmanmagazine. If you’ve been engaged in a fitness program that includes some type of aerobic activity involving the mindnumbing. skeletal density. in fact.com Free download from imbodybuilding. Furthermore. For three decades. maintenance of lean body mass and. a positive self-image. M. absolutely zero.Heavy Duty Aerobics: Myths. to provide for increased skeletal-muscle strength. flexibility. by overworking a few muscles to the exclusion of others. finally.D. And so-called low-impact activities. including skeletal-muscle strength. steadystate activities. as Greg Anderson of Ideal Exercise in Seattle explains in a brochure he gives to all of his members. Aerobic dancing is probably worse. None of that is true. aerobic activity creates certain dangerous imbalances in the musculoskeletal system. Aerobic activity does nothing. are the best means of achieving it. the public has been force-fed the idea that aerobic fitness is the be-all and end-all of fitness and that highly repetitive. such as jogging and bicycling. repetitive use of the legs or a few skeletal muscles. hips and back. ever since Kenneth Cooper. you’ve been wasting your time. published his first book on the subject.. “Running is an extremely high-force activity that’s damaging to the knees. Lies and Misconceptions by Mike Mentzer This was one of the last features Mike Mentzer wrote for IRON MAN before his death in 2001. Only a properly conducted high-intensity weight-training program can achieve total fitness—and in a minimum of time. such as stationary bicycling. aren’t 254 JANUARY 2009 \ www.com . which increases the likelihood of injury.
com \ JANUARY 2009 255 Free download from imbodybuilding.www.ironmanmagazine.com .
. As children instance. Then cise.com . In fact. We accomplish that in two workouts a week averaging 20 to 30 minutes. optimize the time they spend in the gym and achieve total fitness. vocates are finally admitting that The major problem in the field the concept of aerobic training is of bodybuilding and fitness is the erroneous. how much can it increase the rate of calories burned when you’re not doing it? It was never cast in stone that you must limit your exercise activity to repetitive movement of the legs to improve cardiorespiratory health and fitness. through a full range of motion for 10 to 15 reps to failure and the forces are low to moderate. strained Achilles tendons and damaged knees. who now that will cause a negative result.D. anaerobic endurance or lean body mass. on the other hand. and anything beyond gentle aerobic activity. one pound of fat will fuel at least 10 hours of continuous activity. cycling and dancing burn very few calories.com Free download from imbodybuilding. followed by another It’s a similar situation with exerburst of demanding activity. Since aerobic exercise burns so few calories while you’re doing it. that’s best accomplished with a program that works not merely the legs but all the major skeletal muscles with high-intensity weight training that limits the rest between sets so you can maintain an elevated pulse. A properly conducted high-intensity weight-training regimen. owing to the gross overtraining that many aerobic obsessives engage in. candy makes you sick of elevated intensity followed by and fat and causes dental problems. Aerobic exercise activates so few muscle fibers that it burns very few calories and is. with practically zero risk of injury. The cardinal principle for improving cardiorespiratory fitness is that you sustain an age-related elevated heart rate for 12 minutes or more. are a dangerous high-force activity that will inevitably result in torn hamstrings. in which the musAerobic exercise activates so few muscle cles are worked fibers that it burns very few calories and is. As a number of studies have demonstrated. way to train is by using short bursts limited point. the proper amount of sprints to those seeking maximum exercise required to achieve optiNeveux \ Models: Amy Lynn and Adrian Janicke 256 JANUARY 2009 \ www. Former cardiovascular near-universal—but erroneous—besurgeon Irving Dardik. Despite what you’ve heard over and over.” Dr. steadystate activities such as jogging. Imposing just the right amount there’s Covert Bailey. As recommends high-intensity wind it turns out. relatively slowly therefore. many people acquire the notion “The basic concept behind aerobic that more candy is better than less. it can actually cause them to sacrifice lean mass—known as overuse atrophy—and thus lose muscle tone.Heavy Duty necessarily low force.ironmanmagazine. therefore. while high-intensity. conditioning is wrong. Some alleged experts have suggested that aerobic activity is important. Wind sprints. low-force weight-training exercises.” Aerobic activity doesn’t improve flexibility. healthy and happy life. Past a very definite. M. In addition. for lief that more is better. a poor way to get rid of fat. a brief rest. is the ideal way to exercise. Dardik then blindly misapply that notion also made the point that the best to other areas. That’s how my associates and I train our fitness-oriented clients. Many well-known aerobics adfitness. exclaimed a few years ago. we carefully supervise them through a series of high-intensity. as it increases the resting metabolic rate. a poor way to get rid of fat. To help them achieve a more productive. author of Fit or of exercise stress will cause a posiFat and once the guru of so-called tive result. That’s what causes a deterioration of their physical appearance. which is responsible for the flabby look many of them have.
with their naturally lower testosterone levels. Why? It just so happens that in our culture the number three has a certain traditional magic. Those people don’t exercise as a means of achieving a single. The lunatic fringe in the field of bodybuilding has turned exercise into a religion of sorts. right? By the way. especially. three square meals a day and the mystic concept that catastrophes happen in threes. spending hours every day of the week mindlessly pumping iron.com . I’ve visited gyms in every corner of the world.Heavy Duty mal results isn’t nearly as much as you’ve been led to believe—hence your lack of satisfactory progress in the past. Therefore. jogging and so on. it’s only logical and scientific that we should train three times a week. the Holy Trinity. Females. No one except a slave under a whip can sustain the motivation to train that much day in and day out.com Free download from imbodybuilding.ironmanmagazine. If more is better. value with a hierarchy of numerous other life-affirming goals. 258 JANUARY 2009 \ www. why train only two or three hours a day? Why not take a vacation from work and train 18 hours a day? Then you’re sure to succeed. simply can’t tolerate as much high-intensity-exercise stress as some are reported to be engaging in. stretching. and anything beyond that will cause a negative result. Most people train at least three days a week for one hour per session. For them going to the gym is a social ritual that helps them manage the anxiety that inevitably results Imposing just the right amount of exercise stress will cause a positive result. We have the Three Bears. those stories about movie stars training five hours a day to get in shape for films are bunk. albeit important. the Three Stooges.
“Half of that belief is true. arbitrary rest periods between sets—which keeps them from maintaining an elevated heart rate—at the end of the study the training subjects tested better than the control group in all 60 indices of training effects on cardiovascular function. happy and healthy life. Those supervising Project Total Neveux \ Model: Mike Icolari www. it’s neither necessary nor desirable to spend an hour or two every day to achieve it. While most think of a suntan or muscles as merely cosmetic.54 percent. the exercising subjects and a control group—which didn’t train at all or did so on their own—were tested in three areas: a two-mile run. with each exercise performed for only one set to failure.” Results? After only six weeks of training.com . By the same token. Suntans and larger muscles are defensive barriers the body erects to protect itself from future assaults from the same stressors. the 18 subjects had increased the amount of resistance they used in the 10 exercises by an average of 58. people who exercised. If you seriously doubt that overtraining may have long-term medical implications.com \ JANUARY 2009 259 Free download from imbodybuilding. Whether your goal is a more modest one—to build greater strength and lean mass. It’s not necessary. stating that he was wrong all those years. as optimal results—total fitness—can be achieved by doing well under two hours of resistance training a week. It asked such questions as. There’s no question that being in good physical condition is an absolute requirement for living a rewarding. on another it isn’t. An extensive battery of tests and measurements was administered to the subjects after two weeks of training and at the conclusion of the study. “The prestudy testing was not scheduled until after two weeks of workouts to minimize the influence of what is commonly referred to as the learning effect on individual performance. According to the study report. intense workouts? and. The idea shouldn’t be to go to the gym to prove that you’re a good Puritan but to go conscientiously prepared to do what nature requires in the way of imposing the requisite training stress— and in the right amount. The workouts were brief but very intense. brief strength training. that more exercise is not better than less. Cooper was stymied at first. Someone who repeatedly overexposed himself to the intense August sunlight would soon die. Cooper and his associates at the Cooper Aerobics Center in Dallas became alarmed at the rising incidence of serious medical problems—heart disease and cancer—among clients who jogged six days a week. some of whom threw in three days a week of weight training for good measure. What about cardiovascular improvement? While conventional strength-training practices preclude cardiovascular improvement. flexibility and overall body composition? The subjects included 18 varsity football players who trained all of their major muscle groups with 10 different strength exercises three times a week for eight weeks.” How did Jones arrive at that conclusion? In 1975 Nautilus Sports/Medical Industries funded one of the most important studies in the history of exercise science. Cooper has gone so far as to attribute the Hodgkin’s disease of hockey great Mario Lemieux and distance runner Marty Liquori to chronic overtraining. that’s not why they exist. however. How does strength training affect cardiovascular fitness.from the refusal to learn how to think and judge as mature. A while back Dr. but they can be overwhelmed. lose fat and improve overall conditioning—or a grand one—to build strength and muscle for highlevel sports or bodybuilding competition—keep in mind that overtraining isn’t merely wasted effort. it’s counterproductive. How much skeletal-muscle strength can be achieved from brief. While it may be laudable on one level to make it to the gym four to six times a week for two hours of training per session. do quite a bit in the way of reducing both muscular strength and size. On the two-mile run the exercising subjects’ improvement was four to 32 times greater than the control group’s. But it’s not true that proper strength-building exercises will do nothing for improving cardiovascular condition. What’s more.ironmanmagazine. As Arthur Jones stated. Any more than that and you’re spending more time pursuing a particular value than a normal life demands. high-intensity-training program. independent adults. despite such a tremendous increase in their strength—and the associated increase in overall physiological stress they were exposed to—the duration of their training dropped by nine minutes. but by the end of the investigation he determined that overtraining was the cause. especially when trainees take long. such as the glandular system. if overdone. as the sun’s rays would literally cook his skin and underlying tissues. The purpose of the study was to pin down how to use Nautilus exercise equipment properly and identify the physiological consequences of a shortduration. didn’t smoke. Project Total Conditioning was conducted at the United States Military Academy at West Point and was overseen by Colonel James Anderson. As a measure of the functional application of intense. On the 40-yard dash it was 4. They were purists. bear in mind that exercise is a form of stress. and on the vertical jump it was close to two times greater. in fact. a 40-yard dash and a vertical jump. A widespread myth among fitness enthusiasts has it that one must train one way for increasing muscular size and strength and another way for improving cardiovascular condition: lift weights to build strength and jog to enhance aerobic condition. since jogging will do nothing to build strength and size and will. as it usually is. Even Kenneth Cooper—the man responsible for singlehandedly launching the aerobics movement—recanted.57 times greater. chronic overtraining could inordinately tax the overall physical system and possibly result in a breakdown somewhere. drink alcohol or eat much in the way of fats.
In fact.com Free download from imbodybuilding.000. cycling and dancing burn very few calories. In the past I’ve alleged that the 260 JANUARY 2009 \ www.com Neveux \ Model: Greg Smyers . the subjects performing 10 weight-resistance exercises three times a week for less than 30 minutes per session lost more bodyfat than the control group. Finally. The Wisdom of Mike Mentzer.com.Heavy Duty Despite what you’ve heard over and over. giving equal work to the agonist and antagonist muscles. while most of the studies have been published in scientific journals. With Nautilus/Sports Medical Industries funding the entire project—with costs in excess of $1. With proper weight-training methods that emphasize working the muscles through a full range of motion. The public’s fear that weighttraining exercise causes people to become muscle-bound—a condition of abnormally tight muscles that results in a profound loss of flexibility—is without foundation. steady-state activities such as jogging. one pound of fat will fuel at least 10 hours of continuous activity.MikeMentzer. www .85 percent for the controls. the results continue to be ignored. Conditioning used four measures of flexibility in human performance: trunk flexion. for the most part. IM to conduct the cardiovascular tests while doctors from West Point did the strength testing.000—doctors from the Cooper Aerobics Center were flown in Mentzer knew how to get ripped muscle detail while maintaining size. trainees will maintain and in many cases improve flexibility. consult his books Heavy Duty II. trunk extension. with some of the most celebrated studies never having taken place. Editor’s note: For a complete presentation of Mike Mentzer’s Heavy Duty training system. highintensity resistance training for enhancing total fitness. all of which are available from Mentzer’s official Web site. High Intensity Training the Mike Mentzer Way and the newest book. by aerobics advocates because they contradict what they’ve been espousing for decades.ironmanmagazine. Since Project Total Conditioning in 1975—after millions more dollars were spent to develop the most precise testing devices possible—more than 60 other research projects have been conducted. The training subjects achieved much greater improvement than the control group—an average of 11 percent vs . shoulder flexion and shoulder extension. all of which proved essentially the same thing: the overwhelming superiority of brief. field of exercise science is a sham. In addition. with regard to body composition.
com Free download from imbodybuilding.Only the Strong Shall Survive 266 JANUARY 2009 \ www.com .ironmanmagazine.
Obviously. We need them to walk.com \ JANUARY 2009 267 Free download from imbodybuilding. Basically. my nonlifting days. athletes and nonathletes alike. I think that’s true for everyone. six on Sunday and four on Thursday. When I approached 40. along with the talus. Its design is amazing. a knoblike bone that sits atop the calcaneus. overhead work is also not feasible when someone is nursing an injured ankle. movement depends on sturdy ankles. The ankle is secured with an interlacing network of ligaments. jump and move in a variety of directions. sandy beaches of Santa Monica and on the track at the University of Hawaii. I added some strength work for my left ankle and didn’t sprain it again. Whenever strength athletes hurt an ankle. run. After moving to York. Of course. mostly because we unconsciously give it priority. My goal was to run 10 miles a week. which enables the foot to be lifted. I made a point of doing some cardio for my Olympic lifting training regimen. Those minor injuries made me aware of how dependent I was on my ankles and how much they were involved in my strength training. and participating in any type of physical activity is out of the question. It is responsible for stabilizing the lower leg and foot and for all movements of the foot. and it took another six weeks to move back up to my former numbers once it was fully recovered.com . they can’t bring the power up from that base into the bar. ankles are involved in squatting and every type of pulling movement. Because there are so many tendons and ligaments in the ankle. That’s when I became aware of the importance of strong ankles. I decided that I needed to do more for my cardiovascular and respiratory systems. or heel bone.ironmanmagazine. One leg and one arm are generally stronger than the other leg and arm. they discover how great a role that joint plays in a wide range of exercises in their routine. tibia and fibula. Finally it dawned on me that my left ankle was weaker than my right one. Then they fully comprehend just how vital ankles are to their well-being. turned downward and rotated from side to side. Simple everyday tasks such as walking and climbing stairs suddenly become very difficult.Foundation A Guide to Strengthening the Firm Ankles by Bill Starr Photography by Michael Neveux I ’ve observed over the years that most people. size www. until they injure one. Later on I ran on the wide. although never more than a couple of miles. It puzzled me why it was always my left ankle because both were doing the same amount of work. Pennsylvania. take their ankles for granted—that is. but who would have guessed that a dinged ankle would also have a detrimental effect on inclines and flat benches? When lifters are unable to establish a firm base with their feet before benching or inclining. During my first six months of running I sprained my left ankle three times. It’s a hinge joint formed by the articulation of the two bones of the lower leg. tendons and muscles. I regularly played racquetball and volleyball at the York Y and practiced with the York College soccer team. The ankle is a marvelous structure. All my lifts fell off while I was rehabbing a sprain. extremely complex yet simple in purpose.
Then it extends downward to The ankles’ design is amazing. In fact. and 2) it helped strengthen the ankle joint. The calf is formed by the larger. Late one night I was flipping through the channels seeking some program worth watching when I came across a PBS station out of Camden. The soleus lies directly behind the gastrocnemius and originates at the upper parts of the backs of the two bones of the lower leg. I won’t go into detail on how to strengthen them. Two tendons extend down. At my next workout. What caught my attention was the very first thing the therapist did in every case: exercise the athlete’s ankle on the injured leg. the tibia and fibula. The size of your ankles is determined by genetics. but some had pulled hamstrings and adductors. I rest and do it again. After a brief rest. gastrocnemius and tibialis anterior. quads. Exercising the ankle vigorously did two positive things: 1) It brought nourishing blood to the injured area as it passed down through the leg on its way south. whenever I feel as if my knees. often a dozen times. That’s why we’ve all seen powerlifters or strength athletes with puny ankles squat huge poundages as well as athletes who seem to be able to soar upward almost effortlessly with ankles the same size as their wrists.com . It dawned on me that what the Chinese were doing made perfect sense. Because there are so many tendons and ligaments in the ankle. and it assists in flexing the knee. It was about preparing Chinese athletes for the upcoming Olympics. I’m referring to the muscles that form the lower leg: soleus. rotate my ankle and extend it up and down until it gets tired. None had hurt their ankles. The gastrocnemius is a prime mover of the foot. and insert at the posterior of the heel bone. extremely complex yet simple in purpose. I make sure to hit the groups that are connected to the ankle. at the rear of the femur. Since I’ve done articles on the calves in previous issues of IRON MAN.Only the Strong Shall Survive that was where the therapy began. but it is within your power to make them considerably stronger. yet 268 JANUARY 2009 \ www. the ankle is left to fend for itself. but I will review the main points. New Jersey. and that’s all that matters. nothing is done directly to the ankle. the long bone of the upper leg. he’d do it again. hips. adductors or hamstrings need some direct attention.ironmanmagazine. to where they help form the Achilles tendon. The therapist or trainer would flex and rotate the ankle for quite a long time. and all the subjects had some type of lowerbody injury. while reading or watching TV. size isn’t a variable in terms of strength. Most were dealing with some kind of knee or hip problem. That intrigued me because I knew that when someone in our country is rehabbing a knee or hip or injured leg muscle. The gastrocnemius originates above the knee. I begin exercising my ankles at night. more prominent gastrocnemius and the smaller yet no less important soleus.com Free download from imbodybuilding. Making it considerably stronger in the very early part of the rehab process enabled the athlete to move on a stable joint during the other phases of his recovery much sooner So now. All I do is extend my foot. that was running a show dealing with rehabbing athletes—my cup of tea. isn’t a variable in terms of strength.
at the rear of the femur. Or do two sets of each at the same session.ironmanmagazine.com Free download from imbodybuilding. Be sure to always stretch immediately after each set and again later that same night. the long bone of the upper leg. Higher reps are in order—30s for no fewer than three sets. raises. Staying in the comfortable range just doesn’t work for those weight-bearing muscles. Neveux \ Model: Derik Farnsworth aid in forming the Achilles tendon and attaches to the heel bone. Knowing about the two calf muscles is why I recommend doing both versions of calf raises—seated and standing. you hit the soleus directly when you do calf raises while seated. However. Because the gastrocnemius originates above the knee. It has to do with where the two muscles originate. as it originates below the knee. it’s strengthened when you do exercises with locked legs. you have to punish your calves. as in standing calf 270 JANUARY 2009 \ www. In contrast. It also takes part in all foot movement. If you want results. The two calf muscles work in harmony. The final dozen reps should make your eyes water.Only the Strong Shall Survive The soleus lies directly behind the gastrocnemius and originates at the upper parts of the back of the two bones of the lower leg. Little points like the ones I just mentioned can make a huge difference in overall gains. and understanding it will en- able you to make them both a great deal stronger. similar as they are to one another. That’s why it’s so helpful to learn some basic anatomy and kinesiology. The gastrocnemius originates above the knee. forming a functional unit known as the triceps surge. You can do one type in a calf workout and the other the next time you work your calves. Observant readers may have already spotted the difference. there’s a difference between them. tibia and fibula.com .
.. cheese and milk can get you leaner... Adding more resistance to the Iron Boots is no problem. Attach them your foot. up and down until the front of your lower leg tires. offer ITS CA residents add 8. I believe one at a time is more beneficial because you don’t have to worry as much about balance. but with a bit of practice you’ll be able to make your calves scream. .. and I’m guilty as charged... To do seated calf raises... increase the weight on the bar..... snatch and clean high pulls and shrugs come under that heading. the front portion of the lower leg also needs direct work.... Although I’ve never done a seated iso for calves. including how much to take of each. You’ll discover: guidelines and diets— • Precise nutritionmuscle mass as pounds eat to max out your of ugly bodyfat disappear. Those two pieces of equipment are great for use at home.... and why aerobics may be a waste of time for a lean.. 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Last Saturday on a visit to the York Barbell Museum with Daryl Goss.. although only long enough to see how to perform a number of exercises with it.... get inside a power rack and set the bar at a height where you’re standing fully erect.. place a towel or pillow on your thighs. banks only. I can’t think of any reason it can’t be done....... power snatches.. Rush my copy to: ..) Which substance—found in almost any kitchen—is the ultimate aid for energy.....com .. I believed that the device no longer existed.... Top 6 fat-to-muscle tricks.. How to increase fat use with a minimum of aerobic exercise.. better muscular response and fat burning. You’ll find that you need only very little weight added to the boots for them to work... so you might want to give it a shot. don’t attach them to your ankles. (Great info!) The 10 rules for super energy.. Enclose check or money order for $9. The trouble was..You Can Get If calf machines aren’t available. It was effective.. 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The secrets to melting away bodyfat as you build lean. or the equipment is no longer available.... fix the front of your feet on a two-by-four or phone books. the Iron Boot is basically what the name implies—a piece of metal that attaches to your shoe onto which weights can be added. If you use ankle weights. Payment in U. Ankle weights that are attached with Velcro are easier to use and accomplish the same purpose. It’s a very simple but effective device that you can use to work every part of your legs... workout routines.. The Iron Boot is also useful in strengthening the ankle itself—just rotate your foot in circles. Extend up on your toes. The movement requires a certain amount of balance..25% sales tax.... I’m going back to the ’30s and ’40s for this one. grow cking and carb-reducti th hormone on fat-burning workouts and activation. Oxnard.. The amazing direct/indirect Fat-toMuscle 2 training program—with this innovative routine it appears as if you train a bodypart only once a week. including your tibialis...... such as the peroneus tertius.... however... That will give you a greater range of motion... . yet I was proven wrong. Credit card orders call TOLL FREE 1-800-447-0008. and the new Fat to Muscle 2 shows you how. but you really train each twice thanks to indirect work (and each workout takes less than an hour). Any pulling exercise that requires you to extend high on your toes is also good for strengthening the calves.. I’m frequently called retro in my selection of exercises.. How dairy can help you burn fat— yogurt... That’s how all weight trainees and bodybuilders built their impressive calves before the machines came along. and look your and the 10 sup Rules for Sup plements er Energy hard. you can really overload your tibialis and neighboring groups in the front Bigger. ripped muscle are all packed in this bulletin—eating plans.. offer ITS YES! I want to transform my physique.. I didn’t want to spare the time when I was younger..... you can still do standing calf raises by placing a barbell on your back and fixing the front of your feet on a two-by-four. Some of the very best exercises have been forgotten. You can do both legs at the same time or one at a time.. Rush me IRONMAN’s Fat to Muscle 2... Then you can attack your tibialis and the rest of the groups in your ankle quite readily........ That’s the tibialis anterior. but keep the isocontraction to 10 to 12 seconds. Others prefer to hold a dumbbell in one hand and work one leg at a time... Again.... yet many are tried and tested and are still useful... Free download from imbodybuilding... you hit all the rest.50 shipping payable to: Home GYM Warehouse... sit on a bench or chair.. The tibialis. and when you work it. I’m aware that many more muscle groups run down the front of the lower leg and extend into the ankle and foot... As you get stronger with the movement....S.. extend your leg. Stop dieting Pack On Le an away muscle—pack As You Shed Mass Bodyfat Includes carb on more as you burn -sta diets.S.. Rest and do it again.95 Credit card orders call 1-800-447-0008.. it took time to attach it to my shoe and make sure the weights were secure.... To really put a jolt into your calves......50 postage & handling ($15 outside North America) (California residents add 8.
These exercises are also very useful for anyone who’s rehabbing an injured ankle. a majority of them tell me that their ankles got as sore as their hamstrings and glutes. The resistance needs to be light enough to give you complete control yet heavy enough to work the target muscles thoroughly. Sit on the end of the maunder Many of the basic exercises in any chine. Soreness means that the muscles and attachments were hit directly. I was recently asked if partial squats had a place in a strength program. by all means put it to use. hook your toes to lift the pad. such as the one shown on page 169 of The Strongest Shall Survive. which you can use to strengthen your front leg and ankle.ironmanmagazine.com of the leg. but I’ve found that working only one leg at a time is more productive. I’ve found walking lunges to be especially good in that regard. designed specifically for exercising the ankles. Any exercise that requires a heavy poundage to be supported by your body is going to work your ankles. While many gyms don’t have a leg press. deadlifts. Front and back squats. so they’re strengthened during the performance of those lifts. Keep them in mind if you happen to ding an ankle in the future. They’re generally found in rehab and physical therapy facilities. Free download from imbodybuilding. Keep the reps relatively The Iron Boot is basically what the name implies—a piece of metal that attaches to your shoe onto which weights can be added. I know that’s the case because after I’ve put athletes through a vigorous session of walking lunges with heavy dumbbells. Position yourself in the machine so that your leg is straight.com Neveux \ Model: Robert Hatch . They do because you can 272 JANUARY 2009 \ www. and proceed strength routine or any exercise them up toward your knee. back and both sides. Many of the basic exercises in any strength routine help strengthen the ankles. a heavy poundage is going to work 3 xThere are also machines your ankles. but I’ve come across a couple in commercial gyms. The balancing factor forces the ankles to extend themselves more than in conventional lunges or even squats. heavy shrugs and lunges involve the ankles to a large extent. You can do them with both legs at the same time. nearly all have leg curl machines. If you happen to have one at your disposal.Only the Strong Shall Survive high—20s to 30s for three sets per leg. It’s most effective because it works the front. that requires your body to support Same deal on sets and reps: 20-30. You should start off using very light resistance until you get the feel of what you’re trying to do.
position yourself in the machine so that your leg is straight. You should start off using very light resistance until you get the feel of what you’re trying to do.AMERICANBODYBUILDING.COM 1-866-FLEX-ABB . WWW. ©2008 American Body Building LLC Free download from imbodybuilding.CONCENTRATED SHOTS RAPID-DELIVERY SUPPLEMENTS If you train in a gym that has a leg press.com SINCE 1985 Can’t find it? Get it here.
Keep in mind that an ounce of prevention is still worth a pound of cure. back. it gave them a certain amount of prestige with their teammates.Only the Strong Shall Survive The week following the strength test at the end of the off-season strength program was when I had my advanced athletes do those. I wanted them to learn what was involved in supporting a massive amount or iron. then jump 200 pounds. then control it for five to six seconds. I allowed only a few athletes to take part in the exercise. By heavy I mean working up to a weight that’s twice as much as you can use on a full squat. it will either feel as if it’s been welded to the pins or run forward or backward. What else can you do to strengthen your ankles? Get in motion. stating that the weight that used to feel so heavy actually felt rather light. which is available for $20 plus shipping from Home Gym Warehouse. along with lots of other exercises that include them in the execution of the movement.com . lifters have to learn to ease the bar off the pins. I had several athletes who handled more than 900 pounds and three who exceeded 1. soccer. He’s the author of The Strongest Shall Survive—Strength Training for Football. and the eyes have to be forward. then begin the supports with their best back squat. the athletes must be using 500 pounds or more. into the bar. tennis. The body has to be perfectly erect. Without that stable base. They quickly discovered the importance of staying rigidly tight. and the bar will jump off your back. If that’s easy. That invariably results in the bar’s being a bit too far back or too far forward. which forces the lower legs and ankles to work much harder in order to maintain control and balance. which meant there was no danger of their getting injured. You should position the bar at a height where you have to move it three to four inches to lockout. If the bar moves out of the proper alignment.com Free download from imbodybuilding. I tell them to think about grinding their feet down into the floor to establish a solid base. If you’re still young—and some 45-year-olds are—participate in activities that force your ankles to work harder. but if it’s testy. Looking up or down adversely affects the line as well. So make a place in your strength routine for at least one specific exercise for your lower legs and ankles. So they would start with that number. glutes. Keeping your ankles strong will help you live an active lifestyle as you grow older. To qualify to do the supports. At their next squat session they always improved. shoulders and. All the while they must be sure that every muscle is tight before they squeeze the bar off the pins. Besides staying extremely tight. After they’d limited out. I prefer heavy supports inside a power rack. That’s because they’d overloaded all the groups responsible for supporting a heavy poundage. Most try to jerk it upward. they take a 100-pound increase—and so on until they find their limit. and the most important areas of all were the lower legs and ankles. just walk. Instead of doing half or quarter squats. nothing else really matters. That’s why I had them work inside a power rack. The long-term benefits are well worth the effort. and it crashes back on the pins. Let one area of the body relax even slightly. Long hikes over rough terrain make your ankles do extra work to maintain balance. stand more. 274 JANUARY 2009 \ www. the weight doesn’t hang around long enough to allow for any adjustments. With that amount of weight I don’t care to risk using spotters. which I believe breeds bad habits. I’d lower the weight considerably and have them support that poundage for a 20-to-30-second count. or visit www. hips. Plus. Primarily. Sit less.ironmanmagazine. Editor’s note: Bill Starr was a strength and conditioning coach at Johns Hopkins University from 1989 to 2000. I have athletes do a light warmup set of squats.Home-Gym . they move another 200. Call (800) 447-0008.000. such as basketball. and that’s a good thing. When someone is handling close to a half a ton. then to bring power up from that base into their legs.com. which is heady ground for any strength athlete. IM handle a great deal more weight. racquetball or cycling and running. volleyball. If you qualify for a senior discount. finally.
no. Not fat. comfort and abundance. outs a week. squirrels are particularly busy these days gleaning the bounty Ego! Image! Self-esteem! Get ye behind me. I relief.. for many sugar. insecurities are numbed. stay strong. fuel for the long winter ahead. this is a most desirable way to go. more than enough. Don’t eat grease and Staying the course is enough.. A robust pile. Memories of last year and holiday madness. It’s here. I’ll save the details for later. The mass—more plodding. No. Tonight I shall ignite a log or two and sit in flickering silence And so it goes till the spring. I wrestle with the first few pounds of mass vs. That’s a good start. the weight comes on willingly and is The odd truth is I love the winter and its rearrangement met with enthusiastic welcome. less precision. as I review my winter training scheme. tell you. and hang it on the wall. hide in the overgrowth.. of time and weather and spasms of holidays and long talkie and increased muscle development. more slop. Three workSome of us have big workout plans for the months ahead. once a pinch of skin is accepted and my It’s over. more snorting. is to get huge daring to work out as you’ve never worked out before: and change of person. no. Change of pace. more savory elements needed to confront the wet and cold. No drinking. the eaves of the house. There’s might in that mass. stay busy. and the shadows cast by the trees are longer work to do. and move more swiftly across the landscape. I have of the forest.. There’s energy and repair nights and the nippy days from which we seek shelter and and bruteness and a tad of fat.and ripped without Now.O. ing apart at the seams. Less muscularity—less grace. 276 JANUARY 2009 \ www. the summer. striving bombers. what else? Get plenty of rest celebrations and visiting relatives remind us of the sheer luxury and be positive. smoking or running around of hitting the weights regularly and keeping the diet from comnaked. Once adapted. companying power and letting the glossy definition temporarily Inscribe it on oak. Commend- L standing around losing focus and wasting time.. change of purpose. stay focused.com Free download from imbodybuilding.MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIN Mind/Body BOMBER BLAST MIND/BODY The Diverse Paths of Winter Training aree and I stacked a couple of cords of firewood under ent character when I seek bulk over muscularity. we’re lost in the chilly fog.bulk. less care. the storm. it conveys hope.com . give in and give up. Once we let go. the winter. adventures in training. change of procedure The M. Stay warm and dry. I become a differ. solid bulk. Train sensibly and regularly. Experimenting in exercise. pride. Let’s see. and don’t stuff yourself. and stay commonly throwing on added pounds of mass and its accool: the motto of a conservative and committed weightlifter.ironmanmagazine. muscularity. the blizzard.
and your whole body comes alive as the arms take on new size. and am thoroughly well fed. interested. We do what we know. miss a month. If you have a large office. It may be the difference between blurred and delineated abs. We’re sneaking in some abs and shoulders and pecs and back and torso while we’re pretending to work arms only. go where we’ve been. It worked before. They’ll blast the body according to your input. because standing for an extra hour a day. It’s sublime. You might have noted that I mentioned supersetting as a method of operation. You know when you’re cheating: Form takes a nose dive and there are useless. Mental Might Food for Thought A ccording to the October ’08 Prevention.O. sets and reps. a little or a lot. The gym floor has become a stretch of open range. Gain a pound of blubber. I view the approach today as valuable and necessary and commendable for the time. 8-12 reps). You want truth and justice and honor? Superset the two alarming and disarming oldies but goodies. a little.com . followed by back-supported overhead barbell triceps extensions—four or five sets of six to eight reps. curious. the plainness of sameness. When you’re on the phone. There’s nothing like supersetting once you acquire the rhythm and rhyme. Can I go home now? It’s drizzling outside. Who can bear it? Miss a workout. is to get huge and ripped without standing around losing focus and wasting time. forceless sections of any given repetition when accelerated momentum overwhelms the action.ironmanmagazine. shape. Order and form and discipline and persistence. How many of you have supersetted—a lot. Nothing like experience and age to encourage trial and error. Note: This has nothing to do with being put out to pasture. the style of leaders and champions and heroes. were elements more important than the exercises. can burn an extra 100 calories. when I can. Or do as my husband does and pour your protein shake on your cerealand-fruit mixture. I chew on what cud I can. visit www. Seldom as a young lifter building muscle did I graze in pastures unknown to me. excommunication.com and sign up for his free newsletter. experimentation and investigation. the best breakfast for improving your thought process is whole grains plus produce plus dairy. Today the fences have come down by force or persuasion—injury and time—and a change of venue and menu is most appealing and satisfying. workout Q&A and forum. The M. Low-incline dumbbell curls followed by dips and pulley pushdowns (four or five sets x 6-8. the doubt. —Dave Draper Editor’s note: For more from Dave Draper. We cannot let the metal weights drop to our sides clanging or our bodyweight creep up on our sides hanging. Don’t cheat. the stockade. never? Be bold. I will have more wide-open-prairie training schemes to share with you in the months to come—to keep us connected. classic photos. Spare me the strain of repetition. Winter special: Standing barbell curls with full-body gusto. possible flab. Mercy! Throw in some stairs or uphill running to mitigate the fear. a. Where can we go wrong if we work arms only for the month? Does it make you nervous just to think about it? The dire consequences. Australian nutritionists studied 800 teenagers and found that combination to be the best at improving scores on testing that stressed mental function. gain 10 and shudder. a tad higher on the tri’s—are as good as gold and silver or iron and steel. you’re not done. though hard to distinguish. instead of sitting. stand up. purchase one of those podium-style desks that lets you stand and do work. I’m a buffalo. Dig in enough with dedication and controlled velocity.k. —Becky Holman Calorie Count Stand and De-blubber A n Iowa State University study found that obese women stood for two hours less than their lean counterparts. but never did I roam. A good example is whole-grain cereal with fat-free milk and a banana or some berries. deterioration and shrinking. a sprouting schmo. attentive and alive and learning and growing. —Becky Holman Neveux \ Model: Alex Azarian www. I varied my program every six to eight weeks.DaveDraper.a. Few of us stray from the well-worn path. the neurosis. Interesting. 8-15. Rock on! No. If you’re a desk dweller. density and power. it’ll work again. Give it time. public flogging.able and exciting! Live and learn and grow. Bodybuilders can add a whey protein shake for a muscle-building punch. the pungency of redundancy. You can also check out his amazing Top Squat training tool. jail time.com \ JANUARY 2009 277 Free download from imbodybuilding. Eye on the iron. Gotta think like a thief if you wanna get ahead in the world. engaged. weight. you may want to do more of your work standing. I was a sprouting pro. whether gentle or fierce. as we DJs say in the music industry.
He’s easy to find—there’s only one.” from Vancouver. The guy has his heart in the right place. so it was no surprise when “Old Superman.” BodySpace member Ed Cook. I must tell you he has a lot to say—and all of it good. flew in by private plane for our photo shoot.com/old superman. The doctor said to Ed. 278 JANUARY 2009 \ www.ironmanmagazine. taking first place a few times.com. What an amazing difference! In 2002 Ed. was your typical middle-aged guy with a typical middle-aged waistline that greatly exceeded his chest size. Tell him you saw Old Superman right here in IRON MAN. “Change your lifestyle or die young. And he’s planning to do more. at 243 pounds. he’s a lightning rod for questions from people all over about how he did it.MIND/BODY BodySpace Physique of the Month MIND/BODY Ed Cook e all know that Superman can fly.com Free download from imbodybuilding. visit Bodybuilding. At 54 the guy looks incredible and is ripped. is a prime example of what you can do if you really apply yourself. To quote Ed: “Be consistent! Be intense! Become your goal!“ Be sure to visit Ed on BodySpace over at BodyBuilding. In all fairness. Washington.” Ed took that seriously and then some! Now “Old Superman. he looks better and is in better shape than men half his age.com. the plane was piloted by his brother.000 friends on BodySpace. Ed is more than happy to tell you about his journey and to give you that kick in the pants and the extra words you need to help you along and inspire you to do better. but that’s still pretty cool. Married for 31 years and the father of four adult children.com Photography by Ian Sitren \ SecondFocus . Ed has been competing in NPC masters bodybuilding contests. At 6’ and 228 pounds. —Ian Sitren W Editor’s note: For more BodySpace bodies and info. Click your way to http://bodyspace. What makes Ed tick? With more than 1. The story is even better when you see what he looked like just six years ago.
two being anorexia nervosa and bulimia nervosa. Let’s face it: Fat burners are long dead because the category hasn’t delivered the results you’ve been after. girls who ate meals with their families at least five times a week were about 30 percent less likely to exhibit eating-disorder behavior.com for more information. Try it today and detonate a neutron bomb of a product on your own physique. From a company with the firepower to deliver it—Gaspari Nutrition. clarity and cognition • Rapidly increases thermogenesis from the very first dose • Effectively scavenges free radicals If you take it as directed. the worries never end. from riding on school buses to field trips to vacations with friends.com . According to a study published in Archives of Pediatric and Adolescent Medicine. which are eating disorders that occur primarily in young girls. M Free download from imbodybuilding. Researchers have found that one way to protect against them is the family meal. There’s always the possibility of physical injury. It’s time for a new class of compounds that can bring about a total reconfiguration of your body’s composition.MIND/BODY Kid Stuff Less Disorderly Conduct W hen you have kids. There are also the psychological problems to worry about. Gaspari Nutrition is so confident about the effectiveness of the product that it guarantees you will not look the same after just one box of Mitotropin! So what does Mitotropin do? • Dramatically increases resting metabolic rate • Puts the mitochondrial CPT system into overdrive • Amplifies catecholamine levels to induce lipolysis • Crushes hunger pangs and destroys appetite • Increases the presence of uncoupling proteins • Increases acute sense of well-being—at times bordering on euphoria • Enhances mental focus. Visit GaspariNutrition. The researchers also found that children who share family meals on a regular basis are less likely to abuse drugs and alcohol and are better adjusted. —Becky Holman New Stuff Mitotropin TM From Gaspari Nutrition itrotropin is not another “hardcore” or “extreme” fat burner destined only to burn a hole in your pocket. you can’t miss with Mitotropin.
along with Mark Unger. Then there are the Body-for-Life meal plans. what better way to end the book than with the Body-for-Life Champions’ Yearbook—page after page of before and after photos of all the winners since 1997. this book is a treasure trove. —Becky Holman www. tables. The photos alone will rev up your exercise engine. and then apply the information for your very own transformation.com . the 20-minute aerobic solution.XtremeLean. including the 46-minutes-or-less weighttraining solution. one of the stories is from Alexa Adair. Alexa relays her story of hitting rock bottom and disappointing herself and her mother with numerous false starts on the road to a fit physique. however. as well as bonus beforeand-after stories of past Bodyfor-Life winners and competitors. of course. with favorite healthful recipes from many Body-for-Life Challenge participants. diet tips and tricks. quotes and.” and you know that means suddenly realizing you’re falling down the fat well fast. get inspired. but she finally broke through—she’s the girl on the book cover. For example. Mark’s story is titled “The Mirror Incident. Breyers mint-chocolate-chip ice cream and chicken Alfredo. you’ll understand the process and the mind-set necessary for achieving results. You can photocopy the book’s charts and plans to stay on track. like cravings control. sample meals and diets. and you’ll find loads of them in the new Champions: Body for Life. The book provides a comprehensive plan: “Just four hours a week—no more than 46 minutes of weight training three times a week.” Flipping through the book.” Ouch! The book provides a detailed week-by-week account of Mark’s and Alexa’s transformation journeys. All of the exercises are illustrated with start and finish photos along with performance tips. If you’re looking for motivation and information about getting back in top shape. The last quarter of the book is “Body-for-Life Tools. including supplement recommendations.” Here you’ll find the nuts and bolts you can use for your own transformation.” It was actually his wife’s blunt appraisal of his body that kicked him into gear: “You’re the skinniest fat man I know. you’ll see many charts. Her story is a common one of fizzling out quickly. but there’s plenty of great info too. Last but not least. Once you start reading. Read it. 20 minutes of aerobic or cardiovascular exercise three times a week. the daughter of 1998 Body-for-Life Challenge champion Kelly Adair. and motivating quotes. those inspiring before and afters.MIND/BODY Book Review MIND/BODY MIND/BODY Champions: Body for Life N othing motivates like impressivebut-believable before and after photos. At 39 the former Marine saw his fit physique “buried beneath layers of cheesecake.com Free download from imbodybuilding.
seeds and nuts. mountain climbing.com . The people get most of their protein from plant sources. Their calories are relatively low.650 calories taken in by the average American male. Olympia” 2) “’08 IRON MAN Pro” 3) “Jay Cutler’s Jay to Z” 4) “Mark Dugdale’s Driven” 5) “IRON MAN’s Swimsuit Spectacular #9” Books: 1) The 7-Minute Rotator Cuff Solution by Joseph Horrigan.MuscleQuick Start. Many people in those areas live to be 100 and remain in remarkably good health up to the time of death. who studies healthful lifestyle habits and is the author of Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples (Random House). as they expect to be healthy.” What are the reasons for such long. Other studies suggest that negative thoughts about aging can undermine a person’s health.” In all four communities “people continually help one another. Only a minimum of animalderived products are found in their diets. the Japanese island of Okinawa and the republic of Abkhazia. according to Robbins’ research.900 calories a day. respected and considered wise.Home-Gym. D. Another key to longevity. and Jerry Robinson 2) 10-Week Size Surge by IRON MAN Publishing 3) The Precontest Bible by Larry Pepe 4) The Russian Kettlebell Challenge by Pavel Tsatsouline 3) Ronnie Coleman’s Hardcore Top E-book: Quick-Start MuscleBuilding Guide— Your First 8 Weeks to a Muscular Transformation by Steve Holman and Jonathan Lawson (available at www. —Becky Holman www. They also eat lots of good fat..XtremeLean. peas.com Best Sellers DVDs/Videos: 1) “’07 Mr.com www. healthy lives in those regions? Robbins has found a number of practices and habits that add to longevity. While the men are very active. is a “deep sense of human connection. Studies show that frequent activity with the intensity of brisk walking significantly reduces the risk of Alzheimer’s disease. near Russia. in some cases. from flaxseed. they A eat an average of about 1. including beans.” He also discovered that people in those communities actually look forward to growing old. the Hunza region of Pakistan.MIND/BODY Longevity MIND/BODY How to Live to 100 n article in the October ’08 issue of Bottom Line Health summarized the findings of John Robbins.com). nuts and wild fish—getting very little saturated fat. sesame and sunflower seeds. Those living the longest are found in “the valley of Vilcabamba in Ecuador. Free download from imbodybuilding. believe in one another and enjoy spending time with each other. compared to the 2.C. Exercise includes lots of vigorous walking and.
leading British expert on eating disorders John Morgan. says that one man in five is “deeply unhappy” with his body image. attention and vigilance tests on a computer. Even so. Many experts believe that there is now as much pressure on young men as on women to look slim..com Neveux \ Model: Ken Yasuda .ironmanmagazine. Editor’s note: For the latest information and research on health and aging. and yet that’s a tip of an iceberg. 284 JANUARY 2009 \ www.P. (2008). After performing each task. 70:797804.” —Dr.MIND/BODY Health and Aging Men Unhappy With Their Bodies ccording to the BBC. et al. A The students took in significantly more calories after performing the intellectually demanding tasks than they did after sitting and relaxing—203 calories more after summarizing a text and 253 calories more after taking the computer tests.com Free download from imbodybuilding. and no one was tested on consecutive days.D. tor for a positive energy balance. The researchers conclude: “Knowledge-based work acutely induces an increase in spontaneous energy intake and promotes an increased fluctuation in plasma glucose and insulin levels. “We know that one in 20 young people suffers from some degree of disordered eating and that at least 15 percent of them are men. reading and summarizing a text and completing a series of memory. Morgan warns that the number of men with eating disorders is much higher than official figures suggest. Bob Goldman www. thinking could make you fat. with the potential to lead to overweight in the long-term.net. “There are men who have problems with compulsive exercise and excessive bodybuilding who have an illness. the women could eat as much as they wanted from a buffet. Psychosom Med. That is. subscribe to the American Academy of AntiAging Medicine e-zine free at WorldHealth. This study contributes to the documentation of a new risk fac- Thinking Makes You Eat More A new study has demonstrated that performing intellectually demanding tasks makes people eat more calories.WorldHealth.net Chaput.. Canadian researchers recruited 14 female students who were asked to complete three tasks— sitting and relaxing. Each of the volunteers performed each of the three tasks over a two-month period. M. but we haven’t defined them.” Morgan says in a documentary to be aired on BBC television. J. Our definitions of illness have been focused on women rather than men.” The media have been blamed for the rising problem of so-called manorexia. Glycemic instability and spontaneous energy intake: association with knowledge-based work.
S. and its possessions: new 12-issue subscription. like 65 pounds on his bench.com. Ballsy Discussion I was amused at Ms. however. Mexico and other foreign subscriptions: 12 issues. Reading about the guy who gained almost 20 pounds of muscle in a few months. CA. FL Editor’s note: Thank you for that response from the. Sasha Brown. Please allow six to eight weeks for change to take effect. got me so fired up. Send subscriptions to IRON MAN. Jerry Spagnola Newark. California. Maybe she’s had a bad experience with “teeny” balls. Marzia Prince. Oxnard.. The training piece on eliciting a growth hormone response in the gym was good [October ’08]. CA 93033. I’m ecstatic and excited to dive into another X-traordinary workout. visit www.. but she already knows the words anabolic steroids.X-Rep. Vol. They do know their stuff. POSTMASTER: Send address changes to IRON MAN. Let’s see more of Sasha in a future issue. and you keep making it better. Oxnard. Vorhees’ “ballsy” response [in the November ’08 issue] to my letter concerning Marzia Prince. What a gorgeous. Air Force. darkhaired. Periodical Mail is paid at Oxnard. photo in the coverage that appeared in the October ’08 IRON MAN. and at additional mailing offices. thanks. but the HMB article in the following issue was an eye-opener. Copyright © 2008. Thank you for real workouts that work. $49. There were photos of many who didn’t place. Canada. U. I took the overall in the military category. love beautiful women posing with heavy metal. 1701 Ives Ave. She’s new to bodybuilding. Hardbody Beauty I don’t usually write to magazines. 1701 Ives Ave. ID Editor’s note: Our apologies for the oversight. on Memorial Day weekend.S.com Neveux Neveux X-traordinary Workouts . dollars. I wasn’t even through the first chapter before I was totally stoked..ironmanmagazine. Printed in the USA. A few months ago I got a copy of the e-book X-traordinary Muscle Building Workouts by Steve Holman and Jonathan Lawson. We salute you. along with big strength increases. Bill Stinson Jacksonville. We do. 68. heart—and for giving us another opportunity to run a photo of Marzia.97 sent Second Class. Lots more! Eric Wrister Boise. Just so she knows. No. Keep it coming. TX Editor’s note: For more on the ebook X-traordinary Muscle-Building Workouts. 1701 Ives Ave. green-eyed beauty! And those legs in that red miniskirt. and I competed in the Muscle Beach contest held in Venice. I went on Workout 1 [the 3D Power Pyramid] and gained 10 pounds in six weeks. but when I saw Sasha Brown in the November issue [“Action Figure”].com Free download from imbodybuilding. $29. I had to comment. No part of this magazine may be reproduced in any manner without written permission from the publisher.S. Subscription rates—U. Foreign orders must be in U.97. disappointed presents the Muscle Beach Armed not to see my Forces Cup to Norman Reyes. By the way. 1: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publishing. CA 93033.READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READE Readers Write Letters Military Might I’m currently on active duty in the U. All rights reserved. Or call 1-800-570-4766. I was Colonel Kenneth Allison. 288 JANUARY 2009 \ www. real men—and real bodybuilders—don’t use steroids. NJ Editor’s note: The brothers Wilson have promised more blockbuster features to come. Oxnard. Norman Reyes via Internet Michael Hall Say Yes to Science The past few issues have included scientific articles by Jacob Wilson and Gabriel Wilson. CA 93033. my “boys” are just fine.S. Navy. Noe Rodriguez Spring. We hope the photo above makes amends. IRON MAN has always had the best info out there. um.