Muscular Development - July 2009 True PDF (US) (Malestrom) PDF

Malestrom 6-7-2009
BUILD MUSCLE • BURN FAT • NO BULLSHIT! THE WORLD’S

BIGG
BODYBUIELSDTIN
MAGAZINE! G
Volume 46, Number 7, July 2009
TRAINING NUTRITION & PERFORMANCE

82 Research: Training By Steve Blechman & Thomas Fahey, Ed.D.
256 Blood & Guts By Dorian Yates NEW!
110 Research: Supplements By Steve Blechman & Thomas Fahey, Ed.D.
274 Women’s Bodybuilding By Cheri Owen NEW!
120 Research: Nutrition By Steve Blechman & Thomas Fahey, Ed.D.
292 Muscle Form+Function By Stephen E. Alway, Ph.D., FACSM
160 Supplement Performance The Whey To Go: Latest Whey
312 Power BodybuildingRx
Protein Research By Robbie Durand, M.A. and Juha Hulmi, Ph.D.
By Justin Harris, B.A. NEW!
164 Nutrition Performance Amino Acid Blend Increases Muscle
344 Extreme Muscle Enhancement Mass and Strength By Robbie Durand, M.A.
By Carlon M. Colker, M.D., FACN 300 Shred of Evidence By Anthony Almada NEW!
350 The Predator By Kai Greene 314 MuscleTech Research Report
354 The True Victor By Victor Martinez
360 Mass With Class By Branch Warren FAT LOSS
368 The Big Bad Wolf: The People’s Choice 94 Research: Fat Loss By Steve Blechman & Thomas Fahey, Ed.D.
By Dennis Wolf 154 Fat Attack Drinking Water Enhances Weight Loss/Fat Loss
By Dan Gwartney, M.D.
DRUGS
128 Research: Drugs By Steve Blechman & Thomas Fahey, Ed.D.
146 Future Pharmacy By Douglas S. Kalman, Ph.D., RD, FACN
278 Testosterone History of the Development of Anabolic
Androgenic Steroids By Dan Gwartney, M.D.
308 The ‘Clear’ Chemist By Patrick Arnold
326 Anabolic Pharmacology Steroid of the Month: Oxandrolone
By Seth Roberts NEW!
328 Anabolic Research Update By William Llewellyn
332 Anabolic Edge By Jose Antonio, Ph.D.
GUNNING FOR 336 Anabolics Q&A By William Llewellyn NEW!
NUMBER ONE! 186
338 MD Walk-In Clinic By Dr. X NEW!
348 Busted! Legal Q&A By Rick Collins, J.D.
376 Mark of a Champion By Mark Alvisi NEW!
378 Iron Mike: ‘The Liberator’ By Mike Liberatore NEW! HEALTH & PERFORMANCE
384 Telling It Like It Is A Salute to the ‘Master Blaster’ 102 Research: Health & Performance
Joe Weider By Shawn Ray By Steve Blechman & Thomas Fahey, Ed.D.
390 Road To The USAs By Branden Ray 138 Research: Sex By Steve Blechman & Thomas Fahey, Ed.D.
394 Erik ‘The House’ Fankhouser By Erik Fankhouser 166 Muscle Growth Update By Robbie, Durand, M.A.
398 National Hero By Evan Centopani 286 Bodybuilding Science Viagra: The Latest Research on
402 The Pro Creator By Hany Rambod Exercise Performance By Thomas Fahey, Ed.D.
406 Trainer of Champions By Charles Glass 304 No Juice Bodybuilding By Eric Broser NEW! With Layne Norton
412 Contest Guru By Chad Nicholls 340 Ask The Doc By Victor Prisk, M.D. NEW!
MD 22 Malestrom 6-7-2009 www.musculardevelopment.com July 2009

www.storemags.com & www.fantamag.com
MD’S INSIDE STACK
30 Editor’s Letter By Steve Blechman
34 Mail Room Where Our Readers Rave & Rant
42 MD People
54 The Gospel According To Lee By Lee Priest NEW!
64 musculardevelopment.com By Gregg Valentino
266 Major Distraction: Katarina Van Derham:
The Heat of Desire By Cheri Owen
B-RAY
SHOULDERS
316 Ramblin’ Freak By Gregg Valentino THE LOAD! 246
414 Hot Shoppe By Angela T. Frizalone
416 Web Directory
418 MD Marketplace By Angela T. Frizalone & Manda Machado DENNIS WOLF
446 Last Writes By Lee Priest NEW! ROAD TO THE
OLYMPIA—
PART 3:
BICEPS 172
JAY VS.
DENNIS!
THE FLEX
CRITIQUE!
236
MAJOR
DISTRACTION
KATARINA!
266
ALVISI AND
LIBERATORE
HEAVYWEIGHT
LEG BLAST 220
FEATURES
172 DENNIS WOLF: ROAD TO THE 2009
MR. OLYMPIA Part Three: Biceps By Ron Harris
186 GUNNING FOR NUMBER ONE! Road to the
Olympia: Victor and Kai Blast Arms By Ron Harris
204 BEHEMOTH BACK-LASH! Branch Warren and
Markus Ruhl Talk Back Training By Ron Harris
220 WEIGHING IN ON HUGE WHEELS! Mark Alvisi and
Mike Liberatore’s Heavyweight Leg Blast By Ron Harris
236 THE FLEX CRITIQUE: DENNIS WOLF VS.
JAY CUTLER Unfinished Business To Be Settled In BRANCH AND
September! By Flex Wheeler MARKUS
BACK ATTACK!
246 B-RAY SHOULDERS THE LOAD Branden Ray’s Delt 204
Routine: Guaranteed to Deliver! By Ron Harris
July 2009 www.musculardevelopment.com Malestrom 6-7-2009 MD 23

editor’s letter
By Steve Blechman Publisher & Editor-in-Chief
ROAD TO
THE OLYMPIA
The journey to the Olympia begins here. ’hood who respectively placed first and second at the
Our gold-medal winning lineup starts on page 172 with Arnold, are both real threats to grab that Sandow trophy
Dennis Wolf, on his “Road to the 2009 Olympia,” and his this September. Find out how they’re getting ready for the
battle for the well-armed. “To keep getting better even upcoming battle.
when it doesn’t seem possible takes more effort and dedi- Branch Warren and Markus Ruhl, two of the freakiest
cation than most bodybuilders on
people could ever Earth, talk back
understand. But it’s training on page
also more reward- 204 in
ing than most will “Behemoth Back-
ever know,” says lash!” The winner
Dennis. The ‘Big of this year’s
Bad Wolf’ is known ‘Most Muscular’
for his amazing at the Arnold and
huge delts, so the ‘German
bringing up his Giant’ discuss
guns to balance his back training in
look is the chal- depth. What are
lenge he faces. the most produc-
“Someone like tive exercises;
me might have to how do they
make his arms 22 master that
inches or more in mind-muscle
contest condition, connection; and
just so my arms what mistakes
look as big as are most body-
another guy with builders making,
smaller shoulders that keep them
and 20-inch arms.” from great back
Wolf gives us the development?
mass-building Both pros discuss
arsenal of biceps their most recent
exercises that will bring him to the stage in Las Vegas, up back workouts in detail, and give their weekly training
against the cannons of Dexter, Heath, Cutler, Kai and Victor. splits. You don’t want to miss this interview!
Then, Kai and Victor are “Gunning for Number One!” as Then Flex Wheeler critiques the physiques of ‘Big Bad’
they blast arms together on their road to the Olympia, Dennis Wolf vs. two-time Mr. O, Jay Cutler, on page 236.
starting on page 186. The two young gunslingers from the It’s unfinished business to be settled in September, as
30 MD Malestrom 6-7-2009 www.musculardevelopment.com July 2009

Flex compares the muscle maturity of these enormous specimens of
‘Olympic proportions’ who are destined for the stage in Vegas. Flex
goes body part by body part, and evaluates each pose; find out what he Publisher/Editor-In-Chief
Steve Blechman
thinks will happen.
Mark Alvisi and Mike Liberatore push each other through a hellacious Senior Science Editor
Robbie Durand, MA
leg workout in “Weighing in on Huge Wheels!” beginning on page 220.
From hack squats and lunges to leg curls and extensions, Alvisi and ‘The Managing Editor
Angela T. Frizalone
Liberator’ talk about the journey from early training that brought them the
enormous, freaky wheels they are known for today. Whose leg develop- Creative Director
Alan Dittrich, Jr.
ment inspired them from the beginning— and who inspires them today?
How do they rate their own legs? Get the lowdown on how these equally- Associate Editor
Alan Golnick
matched rivals whack their wheels for wicked size, shape, and cuts.
“Branden Ray Shoulders The Load” and talks about his delt routine on Associate Art Director
Stephen Kolbasuk
page 246. Growing up in tough Crown Heights, Brooklyn, Branden
dreamed of playing pro basketball— until fate intervened and he found his Assistant Editor
Louise Powell
true calling. After learning the consequences of ‘ego lifting’ and injuring
his shoulder, Branden employed a stricter form and upped his reps, build- Contributing Editors
Carlon Colker, M.D.,Thomas Fahey Ph.D.
ing wider, thicker, rounder shoulders. This light-heavyweight amateur is Dan Gwartney, M.D.
certain to leave Vegas this September as a pro, standing ‘head and shoul-
Executive Assistant
ders’ above the rest in that category. Michele Gampel
This month we debut “Mark of a Champion” by Mark Alvisi on page
Photographers
372. We at MD recognize that Mark is on the cusp of greatness. The 2008 Chief Photographer: Per Bernal
USA was a turning point for Mark; Per Bernal took some shots of him and Bill Comstock
I knew in that moment the amazing potential of this hungry young lion. Illustrators
Since then he’s been training with our own ‘Pro Creator,’ Hany Rambod, Bill Hamilton, Jerry Beck
and improving steadily. Advertising
This month we also introduce “Anabolic Pharmacology” on page 326, Advertising Director—Angela T. Frizalone
by Seth Roberts. Each month Seth will feature a different “Steroid of the (239) 495-6899
Month”; this month he discusses oxandrolone. Seth’s credentials are Corporate Office
impressive; he is a former pharmaceutical research scientist with over 10 800-653-1151, 631-751-9696
years of pharmacological research under his belt. We are proud to add Circulation Consultants
Seth to our lineup of top-notch chemical enhancement experts. Irwin Billman & Ralph Pericelli
Don’t miss Lee Priest’s “Gospel” on page 54. Just remember— he’s
got opinions and he’s not afraid to express them! Lee talks about over-
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Shawn Ray brings us “A Salute to the ‘Master Blaster’ Joe Weider,” on
Advanced Research Press, Inc. reserves the right to reject any
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International Federation of Body Building and Fitness (IFBB). Joe started it MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published
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all with just $7 and some very big dreams— which he brought to life, Setauket, New York, 11733. Copyright ©2008 by Advanced
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Cheri Owen turns up the heat with this month’s Major Distraction, Copyright Convention. Copyright reserved under the Pan Am
Copyright. Rate: $49.97 per year (USA); $79.97 per two years
Katarina Van Derham. This honey blonde beauty was discovered while (USA); foreign: $79.97 per year. Nothing appearing in MUS-
CULAR DEVELOPMENT may be reprinted, either wholly or in
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Cover photos of Dennis Wolf and Katarina are by Per Bernal

mailroom
MD Is the Best!
A big ‘shout-out’ of respect all the way from Washington State to all those
who put in hard hours of work for MD!
I previously had problems with receiving MD, and someone from your office
in Setauket made sure that I not only got ‘caught up’ on my past issues, but also
made sure that I am current. I gotta tell you all that after being a subscriber for a
year, that you are the best at what you do! Your book is everything a man
needs… and more!
Your absolute dedication to perfection is why you are the elite magazine in
circulation. That’s coming from the west coast. Anyone who reads this, well…I
feel blessed.
MD is the best.
Much respect, Brett Jacob
It’s Never Too Late

I’ve been a loyal reader of MD for two years. I’ve been inspired by different articles about bodybuilding and stories of
guys just like me who are trying to change their bodies. I’m a 37-year-old barber. My friends and co-workers laughed when
I said I could change my body in a year. With the help of MD, I was able to put on 20 pounds of muscle in about eight
months. I hope to inspire guys in their 30s that with proper diet and weight training, it’s never too late to reach your goals!
Joe Dillard, Greenville, South Carolina
Women’s Bodybuilding
Major props to Cheri Owen and Muscular Development
for giving women bodybuilders the respect they deserve.
Cheri’s column in MD is a welcome addition that adds a
new perspective to an already strong lineup of athletes and
industry insiders. Her writing is informed and insightful,
obviously coming from someone who understands body-
building from a woman’s point of view.
Lucille LeSeur, e-mail
CORRECTION
An incorrect photo of the men’s overall winner of the
MD bodybuilding improvement contest was published on
page 78 of February 2009 Muscular Development. The
men’s winner was Kyle Wodynski aka Newbreed (pictured),
from New Jersey. MD regrets the error. Congratulations
again to both winners, Newbreed and Ms. Muscle.
Lee Priest
Lee Priest just cracks me up. He is one sick, sarcastic
fuck who tells it like it is! His column in MD, ‘Last Writes,’
is the first thing I turn to when my issue of MD comes
PHOTO BY PER BERNAL
every month. Lee has a no-bullshit, common-sense atti-

tude about life. He says what a lot of us want to say, but
can’t— either because we can’t put the words together as
poetically as Lee, or we just don’t have the balls.
Robert Cansandler, e-mail

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THE GOSPEL
AccordingtoLEE By Lee Priest
He’s got an opinion— actually a lot of opinions— and he’s not afraid to express them. Being politically correct is not how
Lee Priest rolls, so if you are easily offended, you may want to flip a couple pages!
Irvin ‘Zabo” Koszewski 1924-2009

I was very sad to hear the news that my old friend Zabo had passed away.
Zabo was a great guy. I had a lot of good times with him at World Gym in
Venice and at Joe Gold’s house. He had so many stories about the old days of
Muscle Beach and the traveling Mae West show he was part of. And yes, the
man who won more ‘Best Abs’ trophies than any other bodybuilder in history
still did hundreds of ab reps every day. Sometimes he would be doing crunch-
es literally for an hour.
I used to love when he would watch the gym for Joe. Zabo would read a
book or go to sleep in the chair and usually had the phone off the hook so
he wouldn’t be disturbed. Meanwhile Joe would be trying to call and Zabo
would always tell him, “Aw, sorry Joe, I must have bumped it off the hook.”
After so many years of giving out training advice, he must have finally got-
ten sick of it. Whenever I was
there and people would come
in asking workout questions
he would be like, “I have no
clue, just go train, OK?”
Zabo was just one of the
funniest, most down-to-earth guys I’ve ever known. I called up another
buddy from the old World Gym yesterday, Eddie Giuliani, and we remi-
nisced about all the fun times we used to have there with Zabo. Eddie
reminded me that Joe Gold had passed away on a Sunday. Another one of
Joe’s good friends from the gym, Chuck, died on a Sunday. And Zabo went
on a Sunday, too. I let Eddie know I would be over to the USA in a few
weeks and would make it a point to see him between Monday and
Saturday. He laughed and said, “Gee thanks, are you implying something?”
That whole World Gym gang was and is the greatest. There was so
much history among those guys and they were such good friends for so
many years. I always loved training there so much more than at Gold’s down the street; totally different atmosphere. The
World Gym guys were always relaxed and joking and telling stories. At times it really made me wish I had been born a lot
earlier so I could have been around Muscle Beach in the ’40s, ’50s and ’60s. Rest in peace, my friend Zabo. Another body-
building legend gone, but not forgotten.
Ronnie Set to Return at the three years, just about anybody else would have
2009 Mr. Olympia thrown in the towel and started looking into golf or
The eight-time Mr. Olympia says he is coming sport fishing. Never count this man out. We can’t see
back this September to try for title number nine. the future so we really can only speculate as to how
All I know is that if I were Ronnie and I had been he will look. I did hear he had surgery to repair the
reading all this shit about how I was past my prime, damage that was causing the atrophied left lat. I
my physique was ruined, and I would never look say we should all wish him the best and
PHOTOGRAPHY BY PER BERNAL
great again, I would have so much fire to hope to see the ‘old’ Ronnie again on
prove all the haters and the doubters contest day. If Ronnie does nail it,
wrong. he can beat any one of these guys
Instead of everybody being negative out there right now at their best.
towards Ronnie and his decision to People seem to have short mem-
continue competing, why not give the ories and forget how dominant
guy some credit? With everything he was at the Mr. Olympia for
that’s happened to him over the last years.

THE GOSPEL-ACCORDING TO LEE
Vice President Biden’s Daughter Snorts Coke?
Apparently someone was trying to sell a video allegedly showing Vice President Joe Biden’s 27-year-old daughter
Ashley snorting cocaine at a house party in Delaware. The person who had the video was trying to get a quarter-mil-
lion dollars for it at first, then pushed his asking price up to two million bucks. Supposedly you see a guy cutting up five
lines of what appears to be cocaine. A woman identified as Ashley jokes that the lines aren’t big enough. The dude
hands over a rolled-up dollar bill and the woman Hoovers three lines in a row. The man in the video has been identified
as Ashley’s boyfriend. The guy trying to sell the tape claimed to be a ‘friend’ of Ashley’s (nice friend, huh?), and that
she had been aware she was being videotaped. Really? How many people would be cool with a camera in their face
while doing illegal drugs, especially if your dad had just become the Vice President of the USA?
My Reaction To This Horrifying Scandal:
Who cares? Don’t we have bigger problems in the world than this? And let’s face it, Ashley Biden is a young woman
in a party town. I think it’s understandable she will do some silly or stupid things once in a while. Haven’t we all? You,
reading this right now, think back and imagine if some of the dumbest things you ever did were caught on camera
somehow and someone wanted to sell it to the media so the whole world could see it.
Let’s say Ashley Biden snorted cocaine. Wow. A lot of people smoke pot. Again, wow. Millions and millions of people
get drunk on a regular basis. I’m not saying any of it is right, but we all theoretically live and learn. I bet you half the
politicians in Washington have done coke at least once in their lives, and some probably still do. Others spend tons of
money on hookers that look like supermodels— and maybe snort coke with them too!
The world is not perfect, and the people that populate it certainly aren’t. This should not be an issue. Ashley Biden
is not her father. People just love to instigate trouble, and the media likes to distract us from the real problems facing
us. The way Americans have been losing jobs and their money lately, I would imagine more people than ever before
will be turning to alcohol and drugs to escape their harsh reality. More people will be picking up guns and going on
shooting rampages. Sorry to say, but I think we are just seeing the tip of the iceberg as far as how bad things will get
before they get any better.
A New Strategy for the involved for drug production and use market. Why do they bother to pre-
USA’s War on Drugs? to ever disappear. And you don’t think tend they are trying to stop the ille-
Heroin comes from opium poppy the U.S. government is profiting from a gal drug trade? Politicians go on TV
plants. Ninety percent of the opium in lot of that drug money? It’s been com- and talk a good game. They catch a
the world comes from farmers in mon knowledge for many years that a few dealers and show footage of a
Afghanistan. Every year, we spend a lot of clandestine government agencies few piles of seized cocaine or heroin.
billion dollars on ‘aerial eradication,’ or and projects were funded by drug You really think those drugs are
dusting their crops with poison. Since money. destroyed, and not used or sold?
2002, we have also spent $32 billion in The CIA was deeply involved in the Wherever there is an easy chance
aid to the country of Afghanistan. drug trade for decades, especially for money to be made, greedy human
None of this has seemed to have had throughout the Vietnam War. That shit nature will jump on it. I hate to say
any effect on the production and still goes on today; it’s just bigger, bet- it, but the government puts money
export of opium, because it is the counter organized, and much better hidden. over human life every time. Look at
try’s leading cash crop. It has been The drug trade is much too big to stop, the health care system and how it’s
suggested that the USA purchase the and the government really doesn’t all connected. People smoke; tobacco
crops from the farmers at a bit more want it to. They love people being companies make the profits from
than the going rate, destroy the crops, addicted to cocaine, heroin, crystal that. People get cancer; insurance
and thus take profits away from the meth, Ecstasy, etc. If the government companies and HMOs make billions,
drug lords and reduce the availability really cared, they would outlaw tobac- as does cancer research. There is so
of heroin worldwide. Supposedly co and alcohol, both of which claim much money to be made from sick
everybody in this scenario except the hundreds of thousands of lives every and dying human beings. They don’t
drug lords wins. year. A website called want a ‘healthy America’— that
www.drugwarfacts.org listed these would put too many people out of
What I Think is Really figures for leading causes of death in business. They want you to be fat,
Going On: the USA each year: sick, addicted to drugs whether it be
Let’s see— we went to war with street drugs or the high-priced stuff
Bush for oil, and now we go into Tobacco 435,000 the pharmaceutical companies have
Afghanistan for drugs? Face it: oil and Alcohol 85,000 you hooked on for depression, anxi-
drugs are the two biggest moneymak- Illicit drug use 17,000 ety, a limp dick, or allergies. This
ers in the world. I actually like this But there is too much money supposed ‘War on Drugs’ is nothing
new idea. Why not try and control the changing hands to make smoking but smoke and mirrors— a load of
drug trade or at least have a hand in and drinking illegal. Ephedra was bullshit and yet another waste of tax-
it? The war on drugs will never end. only linked to eight or 10 total deaths payers’ money. And you think I miss
There is simply far too much money and look how fast they took it off the living in the USA?

THE GOSPEL-ACCORDING TO LEE
Obama, Get the Troops the What Has Been
Fuck Out of Afghanistan! Accomplished in Iraq?
Back to politics again… why the fuck are we still in Afghanistan? I just read a report that claimed
Obama needs to bring all the troops home. They would serve their progress was being made in Iraq because
country better back home anyway. Let’s face it, terrorists will get into last month only 191 people were killed in
the USA. Some are already inside, planning their next attack. There is attacks, less than the average of 200 that
no way we are going to get them over in Afghanistan. There are too had been happening for months before.
many places to hide and too many people sympathetic to their cause All that tells me is that the terrorists
willing to shelter them. How long have we been looking for Osama Bin must have struck less crowded buses or
Laden now— going on eight years? markets. I suppose it would be nice if
We are helping a country whose government just passed a law that Iraq had a democratic society, but is that
allows husbands to rape their wives. Wives cannot leave their homes with- what they really want? Or is it what the
out their husband’s permission. There was some news footage recently of USA wants for them?
Afghanis watching “Afghan Idol,” their
version of the singing show. A female Lee’s Wife on
contestant had removed her burka head- U.S. Interference
scarf and was dancing. Men were “I, for one, would not
watching it and calling her a whore, want the U.S. to ‘help’ in
insisting she should be put to death. any African country. I
Really nice society there we are helping. grew up in a very violent
A few months ago a woman was and unstable South
raped by five men and reported the Africa during the
assault. Great, so they went after the Apartheid era. And
rapists, right? Wrong! Because she was although it is my belief
married, they said she committed adul- that things have gotten
tery and had her stoned to death. worse within South
These almost sound like terrorist acts Africa, it is still better off
to me, but this is how the Afghani gov- without outside help.
ernment works. I say stop sending Yes, there is much vio-
innocent soldiers over there to be killed lence and death
for this fucked-up country. Let them throughout the conti-
stay home and protect the U.S. borders. nent of Africa. This is
To think you can go over to the home- because the govern-
land of the terrorists and stop them is bloody stupid. It’s a waste of time, ments running the countries are corrupt.
money, and human lives. They are the ones killing their countrymen
And before anyone thinks this is all a diatribe against Islam, I have not in the name of protecting the innocent peo-
mentioned religion once. It’s the laws of that country, which happen to be ple— but they are only protecting them-
based on their religious beliefs, that I take issue with. By helping selves and their pockets.
Afghanistan, we are saying those laws are OK. The USA needs to get real “This said, do I believe that the U.S. can
and learn that they can’t change the world. These types of radical countries make this situation better? No. Past history
have been very much the same for hundreds and hundreds of years. has shown that them ‘stepping in to help’
America sending troops over there doesn’t help anything. It only makes only makes issues worse. It breeds more
them hate America more. You can’t ever completely stop terrorism. violence and causes more hardships for
Dissolve one group, and three more pop up to take its place. Even if you these countries. For them to force their
could squash the organized groups like al-Qaida, you would still have lone help (and I do believe this is what they do,
terrorists acting alone who could just strap on a backpack full of explosives, since more often than not, countries have
walk into a crowd and KABOOM! I laugh every time on the news when not asked for their help) on any African
they claim they have caught ‘the number two terrorist leader.’ Fuck me, country would contribute to more death,
how many number twos can there be? Funny how we can’t find Osama bin starvation, and a sense of hopelessness.
Laden, the man most responsible for the 9/11 attack. Oddly enough, his fam- “It might sound cruel, but the U.S.
ily is filthy rich with oil money and extremely well-connected. Touch needs to let these countries sort out what
Osama, and they cut off the oil supply. That’s my theory about why despite needs to be done. Let them decide how
all the intelligence and technology the USA has at its disposal, they can’t they want to resolve their problems, and
find this one guy. hope it ends someday. And I hope the U.S.
It’s a war over there that the USA can’t win, and it could very well go on never finds any reason to suddenly ‘help’
until the end of time and cost trillions of dollars that America doesn’t have an African country the way it has done in
anymore. The whole Middle East is an area the USA needs to keep its nose the Middle East and Southeast Asia.
out of. Fighting has been going on there since the days of Mesopotamia Helping one will lead to the rest of Africa
and Babylon— and it will never end. suffering the consequences.”

THE GOSPEL-
ACCORDING TO LEE
Overpopulation and Poverty
Why is it that people who live in poverty have so many kids? I’m not
just picking on the Third World or even the USA. I see it here in Australia
as well. Here, if you have a baby, the government gives you a lump sum
payment of $5,000. Young kids think that’s great, like that’s a lot of
money. They don’t have any concept of how much money a kid costs in
the long run. I see so many people out of work, yet they keep pumping
out kids. Why would anybody do that? The money they spend on ciga-
rettes, beer, and/or drugs would easily have paid for condoms or the pill.
These irresponsible people need to be castrated. They live in shitholes
and do nothing but keep breeding like cockroaches. I am not against poor
people, only poor people who complain about having no jobs and no
money yet continue to bring more kids into the world. How can you
expect to give them a decent life when you can’t even give yourself one?
Stupid Question of the Month!

I am very upset with you and MD after reading a few of my son’s
issues. He is 18 and a high school senior. I am deeply concerned
that your magazine is spreading a pro-steroid message, which is
especially dangerous to impressionable young people. Why do you
insist on discussing dangerous chemical shortcuts? We all know
that you can get the same exact results without steroids— you just
have to work harder and it takes a little longer. I would appreciate
it if MD would at least try and balance their information so kids
know they have a choice, and they don’t have to use drugs to look
like their bodybuilding heroes.
MD has always been fair and balanced in its treatment of the subject of
steroids. It’s the most fair and balanced magazine on the market by a long
shot. MD doesn’t spread a pro-steroid message. They simply print the truth
about steroids, both the good and the bad. It’s funny that you, like so many
others out there, like to think about steroids as being a ‘shortcut’ to athletic
success. There are no shortcuts. Using steroids won’t make anyone a cham-
pion if he or she doesn’t have the requisite genetics to begin with.
In terms of bodybuilding, as an example, try to think of it like dogs. You
can feed a Chihuahua 10 times a day and shoot it full of steroids, but it will
never be as big as a Rottweiler. You can give an average baseball player tons
of drugs and he will still never come close to playing at the level of Alex
Rodriguez or Barry Bonds. As for it being possible to get the same results
with a physique with or without steroids, that’s just not true.
You can work hard and still get a very good physique that will be suffi-
ciently impressive to just about anyone except hardcore bodybuilding fans.
But once you are talking about the guys on the covers of bodybuilding mag-
azines, these are all extremely genetically-gifted individuals who enhance
those natural gifts and their training with steroids. It’s not fair to give any-
body unrealistic expectations that simply aren’t possible to attain. The people
spreading that lie are the real irresponsible ones.
I wonder, do you also write letters to the tobacco and alcohol industries
to complain about their advertising? Smoking and drinking are much bigger
problems to worry about your kids getting involved with. If you really care
about your son’s welfare, make sure he doesn’t smoke, binge drink, and that
he wears a condom every time he has sex. Millions of people every year die
of lung cancer, liver disease, drunk driving, and AIDS. Good luck finding any-
one who’s died directly from steroid use. Once again, MD does not promote
steroid use. It merely discusses them in an honest way, rather than the bull-
shit you hear everywhere else. ■
Malestrom 6-7-2009 www.musculardevelopment.com July 2009

Malestrom 6-7-2009
SPONSORED THIS
MONTH BY:
muscular
development.com By Gregg Valentino
Amateurs built the ark. RESTRICT MY HANDS, I HATE eating all sorts of shit, drinking
Professionals built the Titanic… THEM… BUT… IN SOME EXERCIS- wine, blah blah blah... just
AND MD BUILT THE BEST DAMN ES I USE SPONGE CLOTHS, pump up and fucking get
BODYBUILDING FORUM ON THE BECAUSE MY HANDS SWEAT AND onstage. You either look good
PLANET... Where, in the land of THEY ARE ABSORBENT… ANYWAY, or you don’t!”… MY BOY EVAN
the witless, the half-wit is EVAN IS VERY ACTIVE ON THE MD HAS A WAY WITH WORDS DON’T
king... THIS IS COMING FROM FORUMS, HE TALKS TO EVERY- HE... wink… GREAT STUFF BY
ME, THE KING OF THE RETARDS BODY ON THE BOARD. I DON’T EVAN…
HIMSELF, THANK YOU VERY THINK THERE IS A PRO WHO IS I GOTTA LEAVE YOU WITH A
MUCH… I LOVE ALL MY FORUM MORE ACTIVE WITH THE MEMBERS GREAT QUOTE FROM EVAN’S
BROTHERS, SO FROM ONE THAN EVAN CENTOPANI— WELL, Q&A THREAD… A lot of the dif-
MOMO (ME), TO ALL THE OTHER THAT IS OTHER THAN SHAWN RAY ferent “training styles” are bull-
MOMO’S I NOW SAY HOLLA TO & LEE PRIEST!!!!… THE THING I shit, in my opinion. Sometimes I
MY MD.COM FORUM BOYZ & DIG ABOUT EVAN IS THAT HE train with higher volume, some-
GIRLZ… Calling ME king of the ANSWERS EVERYONE’S QUES- times I don’t. Sometimes I do
idiots would be an insult to all TIONS IN-DEPTH AND WITH HON- drop sets, supersets, etc. and
the stupid people... OK ENOUGH ESTY… HERE IS YET ANOTHER sometimes I just do straight
BABBLE, LET’S GET BUSY… GREAT QUOTE OF ADVICE GIVEN sets. Sometimes I go really
OH YEAH BABE, AS ALWAYS, OUT BY EVAN TO A YOUNG heavy and sometimes I back off
THE PROS WERE BUSY TALKING BODYBUILDER WHO ASKED a little. Nothing works all the
TO ALL THE EVAN ABOUT THE DAY OF A time. I firmly believe you have
FORUM MEM- SHOW… “The morning of to be in touch with your body
BERS, GIVING OUT the show, sodium is out. and know when to give it what.
FREE TRAINING I don’t eat or drink any- Otherwise, you’re screwed…
ADVICE & TIPS… thing while pumping up. EVAN CENTOPANI… BOOYA…
HERE IS A GREAT As Dave (Palumbo) has WHOOP THERE IT IS... EVAN
QUOTE FROM ONE said “It’s a bodybuilding TELLIN’ IT LIKE IT IS…
OF MY PERSONAL competition, not a HEY, LET’S NOT FORGET EVAN’S
FAVORITE MD party.“ You see dudes VERY CLOSE FRIEND JUST
BROTHERS, EVAN TURNED PRO TOO— ANOTHER
CENTOPANI— IT’S ONE OF MY FAVORITE BODY-
SOMETHING I CAN BUILDERS, GUY CISTERNINO…
TOTALLY RELATE GUY HAS A Q&A THREAD ON
TO!! A FORUM MEMBER ASKED THE MD FORUM, AND NOW
EVAN ABOUT USING WEIGHT HERE IS A LITTLE TEASER FROM
BELTS & WRAPS AND HERE IS GUY’S THREAD, IT’S HIS CON-
EVAN’S REPLY > I don’t wear a TEST DIET… HERE YA GO,
belt when training legs or any Originally Posted by Guy
other body part. From day one, I Cisternino “I followed
never felt comfortable wearing the keto diet, but I
one... I always felt like it was also listen to my
getting in my way— it just did- body and do some
n’t feel natural to me. I also of my own things
tried knee wraps once... I made throughout the
it through 3 reps, racked the process. When it
weight, took ’em off and never comes to cheat
tried ’em again. Again, they just meals, cardio, training
didn’t feel right to me… etc., I take into considera-
OH YEAH BABE, I COULDN’T tion how I feel and look— if I
HAVE SAID IT BETTER!!!!!!... I feel I need a carb meal I would
NEVER USED A BELT AND GLOVES have one.” My basic diet was >>

musculardevelopment.com
Meal 1...5 whole eggs, FIVE QUICK Q&As WITH SHAWN RAY >>> TAKEN DIRECTLY FROM
4 whites THE ‘MD FORUM’... MEMBERS ARE ASKING THE QUESTIONS AND THE
Meal 2…50 grams whey, LEGEND SHAWN RAY ANSWERS!!!!
1 1/2 tbsp peanut butter Q. It says how you drank 5 gallons of water close to the show, now
Meal 3… 7 oz. chicken + did you drink that plain or did you add like Crystal Light or sugar-free
1/3 cup nuts Koolaid to it?
Meal 4…Same as meal 2 A. I never drank 5 Gallons of water in a Single Day nor have I ever tried.
Meal 5…8 oz. lean red meat, That must have been a Misprint… I did however, drink regularly Pre-Contest
salad with 1 tbsp macadamia 2½ Gallons of water per day for about the last 3 weeks prior to competition, to
nut oil and some vinegar flush my system and stay hydrated… I drank Water Straight, during the day I
Meal 6...Same as meals 2 and 4 might have had some Iced Tea and Coffee— nothing else.
Cardio started 12 weeks out at Q. How do you feel about doing cardio while trying to gain weight?
40 minutes and got up to an A. I was and am a Firm believer in doing Cardio to reduce and burn Body
hour and 40 closer to the Fat. I typically prefer approx 4 to 5 days a week for 45 mins at a time.
show... Q. What did you find most beneficial toward calf development?
YO I SEEN GUY EAT LIKE THIS A.Combination Training for Heavyweight Low Reps and High Reps
FIRSTHAND, I WAS WITH HIM ONE Moderate Weight 3 x per/wk
WEEK OUT OF THE NATIONALS, Q. Was there anything that ever kept you out of the gym as far as
WHICH HE WON… THAT’S HIS REAL being sick goes? At what point would you say that it’s not a good
DIET… I WILL BE GIVING YOU MORE time to go?
GOOD SHIT FROM GUY IN UPCOM- A. I wouldn’t go to the Gym when I knew I couldn’t get anything out of my
ING ISSUES… AND NOW I WILL workout due to illness. If I went, I’d be wasting my time, breaking down my
END THIS MONTH WITH ONE OF MY immune system and prolonging my ability to get well so I could operate at Full
FAVORITE BOYBUILDERS OF ALL Strength. I always listened to my Body and to ignore such a finely-tuned
TIME AND A GUY I ADMIRE… HE machine would be ignorant. Sick was never an excuse to not go, being sick
PUTS HIS FAMILY FIRST AND I AM was a warning sign for me to get healthy!
PROUD TO CALL HIM MY FRIEND. Q. Did you train your glutes directly?
I’M TALKIN’ ’BOUT >>SHAWN RAY! A. When doing Hypers and Stiff Leg Deads. Nothing extraordinary though.
HERE IS A GREAT QUESTION OK,THAT’S IT, I’M DONE, IF YOU WANT MORE GOOD SHIT, THEN GO TO
ASKED BY A MEMBER OF SHAWN THE MD FORUMYOURSELF AND JOIN IN…TALK TO A LEGEND LIKE
RAY’S Q&A… SHAWN RAY, ASK HIM ANYTHING YOU WANT TO KNOW AND HE WILL
Q. Shawn, what do you think ANSWER TRUTHFULLY… BUT, IF IT’S A DUMB-ASS QUESTION, SHAWN IS
about these so-called gurus of VERY WITTY AND HE WILL GIVE YOU A DUMB-ASS REPLY… SO DON’T TRY
bodybuilding? IT… MAYBE I’LL SEE YOU THERE, “IT’S LIKE LOTTO, YA GOTTA BE IN IT TO WIN
A. It’s not what I think about IT”… “Stupidity is not a crime, so you’re free to speak your mind”…
them, since I never hired one, none OOOPS, Pardon me, but you’ve all
had a direct impact on my career, obviously mistaken me for some-
nor was I interested in their opinion one who gives a damn… FUCK
of what I should or could do to OFF, ALL OF YA… OH YEAH BABE,
become better. Some guys swear by I MEAN THAT WITH LOVE!!!!
them, depend on them and could
not make it in the sport without
them. That’s cool, we are all very dif-
ferent. I don’t see the difference in a
guru or a cornerman in boxing, a
coach in martial arts, or a mentor in
diving. At the end of the day, the
athlete is still the only one onstage
being judged for his efforts. While I
never had to share my body of
work/art by attributing my success
or failure to someone else, many of
these guys would not be where they
are if not for their guru’s pushing
them daily and maxing their com-
mitment to the game!... GREAT
ANSWER AND ONCE AGAIN, I
TOTALLY AGREE WITH HIM!!!!!

musculardevelopment.com
THIS MONTH’S HOT >> Future plans/Goals: It used to be to go
MD ‘FORUM MEMBER’ BABE… pro in figure, but what does that mean?
OH MY GOD… I JUST HAD TO USE THE Pfft… No shade, it’s just not my drive.
BATHROOM, THIS GIRL Wendy Greene is Finishing that degree is priority numero
just like a Cappuccino: hot, sweet, and uno, and a little modeling for fun. Oh!
she makes me nervous!!!… ALL IN A And being the best, kick-ass firefighter
GOOD WAY IF YA KNOW WHAT I MEAN I can be. Chicks with chainsaws are
wink… BUT REALLY YO, SHE IS SO FUCK- hottt!!!
ING HOT I swear she is the reason for I’ve been flipping through the pages of
global warming… HEY WENDY, I’d like to MD ever since elementary school. I’d skip
be reincarnated as one of your tears, over to the grocery store after school to buy
because I’d be born in your eyes, live on candy and check out the latest issue. I’d save
your face, and die on your lips… OH my money up and buy one occasionally, cut
YEAH BABE… OK, ENOUGH OF MY BULL- the pictures out to hang on my walls and
SHIT— LET’S HEAR ABOUT MY GIRL, daydream. Maybe someday I’d get to meet a
WENDY GREENE! bodybuilder! My little girlfriends at school
Name: Wendy Greene thought I was crazy. Eeww! They would
Forum Name: DoubleyaG say… Look at all those gross veins! I would-
Age: 26 n’t utter a word. I just tuned them out, utterly
Zodiac Sign: Pisces, baby! A lil’ com- mesmerized by the oiled-up, vascular hotties.
passionate, sensitive, cutie Since the age of 8 I’d head to the gym
Hometown: Powell, Wyoming (that’s with dad and mess around while he lifted. It
right… WYOMING). I’m currently in was a crappy little gym in a small town in
Mesa, AZ Wyoming, above a gigantic swimming pool.
Height: 5’3” It had just the basic free weights, and a cou-
Measurements: 34DD-26-35 ple of old-school Universal machines. Lots of
Eyes: Blue concrete, rust and a chain-link fence splitting
Off-season Weight: 125 pounds the humid air so some retard didn’t try to
Competition Weight: 115 pounds jump from the weight room to the pool. It
Favorite Food: Steak, of course was cool just hangin’ with dad. I’ll never for-
Favorite Junk Food: A delicious, get those days, but Oh Goodness! I’ve come
juicy burger! a long way since then.
Favorite Quote: “Do not be too moral. WOW… I JUST WANNA SAY, “Wendy,
You may cheat yourself out of much you’ve been a very bad girl, now go to
life, so aim above morality. Be not sim- my room!!!!”… You’ve probably heard
ply good; be good for something.” — every line there is, so one more isn’t
Thoreau gonna hurt… I’M SPEAKING FROM MY
Favorite Makeup: MAC and Lancome HEART WENDY… HEY!!!! Do you wanna
Favorite Body Part to Train: Back go half on a baby???... DAMN, I GOTTA
Your Best Asset (Body part): Legzzz… SAY WENDY IS ONE HOT BABE!!! ■

Word
Essay
A
nother month, another contest, and this time we have a cracking little essay entitled “A prayer to the
Iron” by DoubleyaG. DoubleyaG is one of our popular female members on the forums and it’s nice to
see that another female member has won this contest. This story will take you on a journey, and like the
finished 500-word piece this was a journey— it started out at almost 800 words! She has done a mighty fine
job to edit this piece down. If you enjoy it, I recommend you read the full unedited version in our archive at
http://forums.musculardevelopment.com/showthread.php?t=57405.
A Prayer to the Iron

by DoubleyaG
Four days from the Arnold Classic I took my doctor’s advice and withdrew. Fuck!!! I was looking better than ever!
I stand in a dark moment of resentment. Like chasing a rainbow, except there is no pot o’ gold, just a shoddy
trophy and a few pats on the back. The glittery rhinestones dim when the curtain comes down. Just you and
your thoughts, veins throbbing, a dry, hard body parched from diuretics. I put my head down feeling the disap-
pointment, inhaling JanTana, body odor, and cooking spray— a cocktail from the roots of pure madness. Who
fucking does this shit?
I’ve spent a lifetime running. From what? Not a fucking clue! Running, landing on a black tarmac, rolling to
the next shady hotel, dive apartment, or stained couch under the glimmering, seedy lights of the next unforgiv-
ing city. The fluorescent signs and acrylic heels funded the inescapable dream eluding me to this day.
Though I’m educated, it’s a fast-paced life, an addiction. Not to drugs, but to power and significance, but one
can only take so much. I’m young but my soul is tired, like it’s lived a thousand years. My heart scarred from the
failed relationships, abuse, fear… judgment.
Now I sit in an unfamiliar office describing my journeys. The plaques of academia on the wall mean nothing
to me. I stare at the orange and brown commercial carpet picking at the leather chair. The stale smell of help-
lessness and hope permeates the room, battling for supremacy. Calmly I look at the vertical scars on my wrists,
the miles on my shoes.
Bipolar disorder. I felt a punch to the throat. “Fuck you!” “You sit here in your little fucking office with no win-
dows, and fucking put labels on people?” “I’m not going to fucking own that!” “You own it!” “I won’t let this shit
fucking control me like a paralysis.” “Go fuck yourself!” My soul screamed!
I quietly put my head in my hands, my mind searching for the truth, pondering my fate. The uncertainty lying
ahead can be unbearable at times, but like a fucking fighter I soldier on. The neon lights replaced by textbooks, but
for how long this time? The booze and benzos replaced by a chubby black woman, smirking behind her computer.
One thing remains certain. The gym will be there, as it always has; a desire, and drive that will remain a friend.
Bodybuilding shows will come and go, relentless in their pursuit with a cult following of people just like me. The lost
souls searching for significance in this world finding a best friend in an iron bar resting on a dirty black mat with a
chalk-caked grip.
I stand at a crossroads, but the way I’ll steer is to the iron, may it lead me, comfort me, and bring me hope for the
next day. May I express my gratitude faithfully, returning to a place of solace I like to call… Home.
This entry takes us on a dark journey; the fast pacing drags us in and forces us to become intrigued, to the point
of wanting more. The story is a powerful and personal one and also a rare insight into the trials and tribulations of a
female competitor in the iron sports, something we rarely see. The journey is one which I am sure echoes some of
your own lives. We all have our own struggles, but no matter what we live for, that pilgrimage to our own tem-
ples— the one that mere mortals call the gym— is where we, too, ‘Pray to the Iron.’
In entering this piece, DoublyaG also took the article through a journey. She was encouraged by members on the
boards to bring this one down to the limit; they like myself spotted the huge potential in this one. DoubleyaG duly
obliged and as a result, we have this month’s winning piece, and what a piece it is! Well done, DoubleyaG!
70 MD Malestrom 6-7-2009www.musculardevelopment.com July 2009

By Steve Blechman and
RESEARCH Thomas Fahey, EdD
Training
BOSU Ball Training
Does Not Activate
Core Muscles
More Than
Training On
Stable Ground
Many bodybuilders and weight
trainers perform exercises on unsta-
ble surfaces, such as BOSU balls, to
increase core muscle activation. The
core muscles support the spine and
provide the foundation for effective
upper and lower body movements.
Jeffrey Willardson and colleagues
from Eastern Illinois University found
that performing squats, deadlifts, expend between 3 and 7 calories per set during the bench press, depending
overhead presses and biceps curls on upon the number of repetitions. They estimated the caloric cost of bench-
BOSU balls was no more effective for pressing by measuring oxygen uptake during and after exercise in people per-
activating core muscles than doing forming 7, 14, and 21 repetitions at 50 percent of maximum effort. Clearly, the
the exercises on stable ground. bench press is not an aerobic exercise, but that’s not why bodybuilders and
During whole-body, intense weight weight trainers do it. (Journal Strength Conditioning Research, 23: 611-618,
training, bodybuilders must stabilize 2009)
the core muscles to perform the exer-
cises. The capacity for maximal core Light Weight Training Helps
muscle contraction decreases when
people exercise on unstable surfaces. Overweight People Burn
BOSU ball training is little more than More Calories
a fitness fad that has not passed the
scrutiny of scientific research. Toss Two-thirds of Americans are overweight or obese and the problem has got-
the BOSU balls and go back to train- ten worse every year since the 1980s. More than 50 percent of people fail to
ing on stable surfaces. (International meet the minimum exercise recommendation of 150 minutes per week of mod-
Journal Sports Physiology erate-intensity physical activity. Physical inactivity is most prevalent in over-
Performance, 4: 97-109, 2009) weight people. Many feel uncomfortable exercising, which makes it difficult
for them to control bodyweight. Weight training is an effective mode of exer-
The Bench Press cise for overweight people because they naturally have more muscle mass,
which makes them more successful in the activity.
Is Not A Big Researchers from Southern Illinois University, led by Eric Kirk, showed that
Calorie Burner a modest weight training program increased 24-hour energy expenditure by
126 calories per day in 39 college-aged overweight men and women. The pro-
The bench press is a favorite exer- gram consisted of one set of nine exercises at a moderate weight, three times
cise of many bodybuilders and casual per week. While recreational-level weight training causes a small increase in
weight trainers. In fact, the lift is daily energy expenditure, it won’t have much of an impact in reducing excess
central to many exercise programs. body fat in overweight people. However, it is better than nothing. (Medicine
We have plenty of data on the energy Science Sports Exercise, 41:1122-1129, 2009)
costs of activities such as golf and
jogging. However, we don’t know Power Training Increases
much about caloric expenditure dur-
ing common weight training exercis- Muscle Mass in Older Men
es such as bench presses and squats. Men lose 20 percent of their muscle mass between ages 40 and 60. By age
Christopher Scott and colleagues 70, most people can’t lift 10 pounds overhead. People lose muscle mass as
from the University of Southern they age (sarcopenia), which results in decreased strength and power.
Maine determined that people Sarcopenia gradually reduces mobility and quality of life and increases the risk

Training
of deadly falls and fractures. increased range of motion. Ballistic methods. Most powerlifters train
Brazilian scientists found that stretching might be an effective part explosively when they lift maximal
power training (lifting weights at fast of a pre-exercise warm-up. However, and submaximal loads. Modern pow-
speeds) is an effective method for many experts fear that it might erlifters use diversified training
increasing muscle mass, strength, increase the risk of injury. (Journal methods that include heavy over-
and power in older men. They com- Strength Conditioning Research, 23: load, power training, Olympic lifting,
pared traditional speed training (2-3 304-308, 2009) and elastic bands and chains.
seconds concentric (push); 2-3 sec- Approximately half used elastic
onds eccentric (recover) with power Incline and bands and chains and 69 percent
training (1 second concentric; 2-3 sec- used modified Olympic lifts in their
onds eccentric). Increases in muscle Standing training. Modern powerlifters use a
power were 3-4 times greater in the Dumbbell Curls variety of training techniques to
power group than the traditionally develop explosive power and maxi-
trained group. Increases in muscle
Activate the mum strength. (Journal Strength
mass and strength were also margin- Biceps Better than Conditioning Research, 23: 380-384,
ally better in the power-training
group. Power training is an effective
Preacher Curls 2009)
method for building muscle fitness in

aging men. (International Journal
Almost any weight training exer-
cise works. The trick is to find exer-
Curl-Ups with
Sports Medicine, in press; published cises and training programs that pro- Bent Knees and
online February 2009) vide the greatest benefit with the
least effort. Incline dumbbell curls,
Feet
Unsupported
Pre-Exercise standing dumbbell curls, and preach-
er curls are three of the most popular Build Abs Best
Ballistic exercises for building the biceps.
Stretching Which activate the biceps best?
Brazilian scientists, using a tech-
Many exercises build the abdomi-
nal muscles. The trick is to choose
Increases Range nique called electromyography (EMG; those that target the ab muscles,
of Motion Without measures activation levels of mus- while minimizing the activation of
cles), showed that total electrical the hip flexors and stress on the
Decreasing muscle activity was greater during spine. Electromyography (EMG)
Strength incline dumbbell curls and standing measures muscle activation levels
dumbbell curls than during preacher during specific exercises. Scientists
Until recently, pre-exercise static curls. Bodybuilders should include place electrodes over a muscle belly.
stretching was considered mandatory exercises that maximize muscle acti- Harder-working muscles show
before high-intensity exercise. Warm- vation and discard less effective exer- greater electrical activity in the
up stretching was thought to increase cises— even if they are traditional EMG. Canadian researchers, led by
range of motion, which enhanced per- parts of common training programs. Kevin Parfrey, compared ab and hip
formance and prevented injury. The (Journal Sports Science and Medicine, flexor muscle activation during 12
pre-exercise stretching ritual was 8: 24-29, 2009) kinds of sit-ups.
based on tradition and logic, rather Bent-knee sit-ups, without foot
than sound scientific evidence. Recent Elite Powerlifters support and hands at the sides mov-
studies showed that pre-exercise static ing 4 inches during the curl-up, pro-
stretching decreased muscle strength Emphasize duced the greatest abdominal mus-
and power and interfered with neuro- Explosive Training cle activation, while minimizing the
muscular control. However, pre-exer- activity of the hip flexors. When
cise stretching remains controversial.
Methods doing curl-ups, try to isolate the rec-
Brazilian scientists compared the Most people think of powerlifters tus abdominis (large six-pack mus-
effects of pre-exercise static and bal- as incredibly strong people who cle) and minimize the movement of
listic stretching routines on lower move heavy weights very slowly. the shoulders, head, and neck. This
body muscle strength and joint range Contrary to popular belief, powerlift- exercise isolates and overloads the
of motion. Static stretching increased ing is an incredibly explosive sport. ab muscles, without overloading the
range of motion best but decreased Scottish researchers led by Paul spine and vulnerable neck muscles.
muscle strength. Ballistic stretching Swinton surveyed 32 elite British (Applied Physiology Nutrition and
had no effect on muscle strength but powerlifters regarding their training Metabolism, 33: 888-895, 2008)

Fat Loss
Starvation Diets tions, such as making ATP (a high- intake might affect fat storage and
energy chemical) or storing fats and energy expenditure. Researchers
Can Cause Deadly carbohydrates. Uncoupling occurs from the University of Wisconsin in
Heart Rhythms when the energy from food break- Madison looked at 24-hour energy
down is released as heat instead of expenditure in people consuming
Weight loss typically reduces being captured as ATP. Brown fat diets high in saturated or unsaturat-
blood pressure, improves blood-sugar converts food energy directly into ed fats. The men lived in a metabolic
regulation and blood fats, and heat. Drug makers are attempting to chamber during two five-day ses-
enhances metabolic health. Rapid harness uncoupling in brown fat and sions during which scientists meas-
weight loss through starvation diets other cells to increase metabolic ured their response to both diets.
(less than 800 calories per day) often rate, which might help control body The addition of 2 hours of exercise
cause decreases in muscle and bone fat. Increasing brown fat production sessions had no effect on caloric out-
mass and heart-rhythm disturbances. and activity might promote weight put beyond the added effect of the
Bulgarian scientists, in a study of 29 loss and help us conquer the obesity exercise. Diet had a marked effect on
obese adults on starvation diets, epidemic. (New England Journal of heart disease risk factors. The high
found that 20 of the patients devel- Medicine, 360: 1518-1525, 2009; 360: saturated fat increased LDL (‘bad
oped a potentially fatal heart rhythm 1500-1508, 2009; 360: 1509-1517, cholesterol’) and blood pressure.
called ‘acquired long QT syndrome.’ 2009) Exercise reduced some of the nega-
This greatly increases the risk of ven- tive effects of the high saturated fat
tricular fibrillation and sudden death. diet, but not by much. Dietary fat
In the normal heart, impulses travel
across the chambers and cause a uni-
Dietary Fat composition does not affect 24-hour
energy expenditure. However, high
form contraction of the atria and ven- Composition saturated fat diets increase LDL and
tricles (upper and lower chambers of
the heart). Starvation alters cell
Influences Heart blood pressure within a few days.
(American Journal of Clinical
health and impairs normal conduction Disease Risk Nutrition 89: 1350-1356, 2009)
of the impulses. Following starvation Factors
diets to lose weight is like throwing
the baby out with the bathwater: you
will be the skinniest corpse in the
Most nutrition experts advise cut-
ting back on saturated fat and eating
Poor Sleep
cemetery. (Annals Internal Medicine, adequate amounts of monounsatu- Patterns Alter
150: 501, 2009) rated fat. The composition of fat Hunger Hormones
Brown Fat America is a high-stress society in
which most people don’t get enough
Activity Less In sleep. We could be paying for it with
the Overweight our health. Sleep-deprivation is
linked to a variety of health problems
Brown fat (BAT) is a high-energy including obesity, heart disease,
tissue that converts food energy arthritis, diabetes, and cancer. A
directly into heat, while white fat UCLA study found that lack of sleep
stores energy. BAT might play an alters ghrelin and leptin, which are
important role in human obesity. important regulators of appetite and
Three studies published in the New energy expenditure— and critical for
England Journal of Medicine showed maintaining a healthy weight. Sleep
that brown fat activity increased dur- loss causes increases in ghrelin and
ing cold exposure, but was less in decreases in leptin, both of which
obese people and older adults. BAT increase appetite. Nighttime snack-
prevents weight gain by increasing ing is common in overweight people
metabolic rate following overeating. with sleep disorders. This study
Energy metabolism works through showed that the body produces pow-
a series of ‘coupled’ reactions. erful signaling chemicals during
This means that energy sleep deprivation that promote
released by breaking down overeating. (Psychoneuro-
fats, carbohydrates, and pro- endocrinology, 34: 540, 2009; pub-
teins is captured in other reac- lished online)

Fat Loss
restaurants such as McDonald’s,
Weight Training Burger King, and Starbucks. Only six
patrons bothered to look at the nutri-
Low-Carb Diet
Promotes tional information before their pur- Causes Short-
Abdominal Fat chase. McDonald’s not only displays Term Blood Vessel
nutritional posters listing the nutri-
Loss tional contents of its Big Macs and Problems
Most health-related organizations, fries, it hands out pamphlets with Most Americans want to lose
such as the American Heart the same information. Researchers weight and improve cardiovascular
Association, American College of emphasized that people have the health, but are unsure about which
Sports Medicine, and U.S. right to know what they are eating, diet is best. Scientists have added to
Department of Health and Human and the information should be more the confusion because they can’t
Services, recommend aerobic exer- prominently displayed. agree on the healthiest, most effec-
cise for promoting metabolic health Unfortunately, their study showed tive way to lose weight. Italian
and weight control. Increasing evi- that most people don’t want to researchers, in a two-month study,
dence shows that weight training is know. (American Journal Public found that people lost more weight
an essential part of an exercise pro- Health, 99: 820-821, 2009) on a reduced-calorie, low-carbohy-
gram. Weight training builds drate diet than on a reduced-calorie,
strength, but it also improves meta- Mediterranean diet (17 versus 11
bolic health and promotes fat loss.
East Carolina University researchers,
BIA Accurately pounds). However, measures of
blood-vessel health deteriorated dur-
led by Robert Hickner, showed that a Measures Body ing the early phases of the low-car-
weight-training workout cause
marked increases in energy expendi-
Composition in bohydrate diet but not during the
Mediterranean diet. By the end of
ture and fat use in lean and obese Weightlifters and the study, measures of blood- vessel
men. Weight training was particular- Bodybuilders health were equal in both groups.
ly effective for mobilizing fat in the Researchers concluded that cardio-
abdominal region. However, abdomi- Autopsy is the most accurate way vascular risk might increase during
nal fat mobilization was greater in to determine body fat and lean mass. the early days of a low-carbohydrate
lean than obese people. Weight That method has obvious limitations, weight-loss diet. (European Journal
training increases energy expendi- so scientists developed indirect tech- Of Clinical Investigation, in press;
ture and fat loss in lean and obese niques such as underwater weigh- published online March 2009)
men, but a variety of approaches is ing, air displacement, and DXA.
best for promoting weight control. However, these methods are costly
(Journal of Applied Physiology, in and require technical expertise.
press; published online March 5, Doubly-indirect methods based on
2009) underwater weighing and DXA, such
as skinfold and bioelectrical imped-
Fast-Food ance (BIA), provide simple ways of
measuring body fat and fat-free
Customers Not weight. In fact, some home scales
Interested in include built-in BIA systems. BIA
works by measuring the resistance
Nutritional in the body to a small current.
Content of Meals Increased body fat slows the rate of
conduction, while increased muscle
Despite strong objections from the mass speeds it up. A University of
fast-food industry, many cities and Pennsylvania study of 22 body-
states have passed laws mandating builders showed that BIA compared
that fast-food restaurants provide favorably to underwater weighing
their customers with nutritional for measuring body composition.
information about their products. Measurements of fat and lean mass
The companies got in a huff over are most valuable for measuring
nothing, because most people don’t changes in body composition during
care. Yale University researchers, led diet and exercise programs. (Acta
by Christina Roberto, observed near- Diabetologica, in press; published
ly 4,500 patrons at popular fast-food online February 2009)

RESEARCH By Steve Blechman and
Thomas Fahey, EdD
Health
Flu and Colds training-related colds and flu. Twenty-
three women and 37 men were given a
Young adult men completed 3,500
yards of interval training at 95 per-
In Athletes massage or mild electrical stimulation cent of maximum heart rate, three
The immune system is the ultimate (control treatment) following three 30- times a week for eight weeks. HDL
limiting factor of performance. A cold or second maximal exercise bouts on a sta- (‘good’ cholesterol) increased by 15
flu can stop you in your tracks just like a tionary bike (Wingate tests). Massage percent and LDL (‘bad’ cholesterol)
pulled muscle or sprained ankle. increased levels of immunoglobulin A— decreased by nearly 19 percent. Both
Athletes are typically healthier than the an important chemical for preventing changes suggest improvements in
general population, but intense training disease— but had no effect on cortisol, the cardiovascular disease risk pro-
with inadequate rest or energy intake a catabolic hormone that sup- file. There were no changes in total
can lead to overtraining and suppresses the immune system. cholesterol. Interval training causes
pression of the immune sys- A massage is a great way substantial improvement in metabol-
tem. Most studies show that to relax and wind down ic health in a short time. However,
athletes are more suscepti- after a tough workout. We this type of training is exhausting
ble to colds and flu follow- can’t say for sure that mas- and impractical for most people
ing intense athletic com- sage will keep you from get- because they lack the necessary
petitions or periods of ting sick, but it sure feels physical fitness and motivation to
heavy training. good! (Journal Strength train at such extreme levels. (Journal
Psychological stress Conditioning Research, 23: Strength Conditioning Research, 23:
and inadequate 638-644, 2009) 587-592, 2009)
sleep also
increase the risk Low-Intensity
of upper respira-
tory illness. Weight Training
Intense training Reduces Resting
strengthens the
immune system so
Blood Pressure
athletes are better Hypertension (high blood pres-
able to cope with sure) is a significant risk factor of
heavy exercise. Intense coronary artery disease that can
training coupled with close interac- lead to heart attack, stroke, kidney
tion with teammates makes athletes failure, erectile dysfunction, and
particularly susceptible to antibiotic- heart failure. Physicians typically
resistant bacteria (MRSA) linked to treat hypertension with drugs that
upper respiratory illnesses such as can have side effects. If possible, it
pneumonia, bronchitis, and asthma. is better to reduce blood pressure
Athletes can prevent upper respira- through lifestyle changes. Aerobic
tory infections by following sensible exercise reduces resting blood pres-
training programs, eating well-balanced sure for up to 24 hours. Brazilian sci-
diets containing plenty of fruits and Interval Training entists found that a single bout of
vegetables, getting enough sleep, hand
washing, and showering after every
Increases HDL low-intensity weight training also
reduced resting blood pressure
Cholesterol
Illustrated by Jerry Beck/www.ironasylum.com
workout. (Current Sports Medicine slightly, but the change disappeared

Reports, 8: 71-75, 2009) Interval training— a series of when the test subjects returned to
high-intensity exercise bouts with their normal daily activity. Weight
Post-Exercise rest periods in between— causes training decreased blood pressure
rapid improvements in physical fit- most in those with the highest blood
Massage Boosts ness, aerobic capacity, and metabolic pressure. Most studies show that
Immunity health. A study conducted by weight training, particularly at
researchers from Nigeria and the intense levels, does not reduce rest-
Intense exercise suppresses the United States found that an eight- ing blood pressure as much as aero-
immune system. A Spanish study week interval-training program bics. (Journal of Strength and
showed that post-exercise massage caused substantial increases in HDL Conditioning Research, 22: 571-578,
might boost immunity and prevent cholesterol (the good cholesterol). 2009)

RESEARCH By Steve Blechman and
Thomas Fahey, EdD
Health
Large Waist Size cise called the ‘razor curl’ for maxi-
mizing the activation of the ham-
Strength Linked
Linked to Heart strings. Do this exercise on a glute- to Longer Life
Failure ham bench. Lie in a prone position Get strong if you want to live longer.
with your legs straight, feet placed Most exercise recommendations men-
Ab fat can kill you. Men deposit between the anchor cushions, and tion muscle strength as an after-
most of their fat in the abdomen (vis- the main pad at your hips (like you thought. Aerobic exercise strengthens
ceral fat) and on top of the muscles are doing a back hyperextension). the cardiovascular system, protects the
of the abdomen (subcutaneous fat). Keeping your back straight, draw heart and blood vessels from disease,
A 10-year study of nearly 400,000 your butt toward your feet using and reduces the risk of heart attack and
people published in the New your hamstrings to initiate the move- heart-related sudden death. A 19-year-
England Journal of Medicine in ment. Hamstring activation was 140 long study of 8,762 men aged 20 to 80
November 2008 showed that abdomi- to 220 percent greater than maxi- conducted at the Aerobics Institute in
nal fat was more important than mum contraction strength during Dallas found that men with the highest
total fat for predicting the risk of hamstring curls. This is a good exer- levels of strength were less likely to die
death (per year). People with the cise for building the hamstring mus- each year from heart disease, cancer, or
highest waist circumference (top 25 cles and preventing ACL injuries. any other cause. The men received
percent) increased the risk of death (Journal of Strength Conditioning medical exams and physical fitness
during the study by 105 percent, Research, 23: 401-405, 2009) tests during the 1980s and their status
while those with the highest waist- was re-evaluated nearly 20 years later.
to-hip ratio had a 78 percent greater Testosterone Greater strength reduced the risk of
risk. BMI, a rough measure of obesi- death from all causes by 32 percent, 50
ty, was also related to an increased Deficiency percent from heart attack, and 32 per-
risk of death but it was not nearly as Syndrome cent from cancer, compared to the
significant as abdominal fat. ‘weakest’ one-third of men. Increasing
Researchers from Beth Israel
Undertreated strength might make you live longer
Deaconess Medical Center in Boston Testosterone and the biologically- and increase your quality of life. Weight
studied nearly 80,000 men and active free testosterone decrease training should not be a substitute for
women and found that high waist with age. By age 50, about 25 per- aerobic exercise— you should do both.
size was linked to death from heart cent of men have low testosterone (British Medical Journal, 337: a439 2008)
failure. A 4-inch increase in waist cir- levels that are linked with premature
cumference boosted the risk of heart death, loss of muscle and bone mass,
failure by 30 percent in men and 19 heart disease and diabetes, depres-
percent in women. This study pression, decreased sexual performance,
ents more evidence that abdominal and declining mental function.
fat is more dangerous to health than Malcolm Carruthers from the Center
total fat. (Circulation, in press; pub- for Men’s Health in London called for
lished online April 7, 2009) an international effort to treat
testosterone deficiency. Worldwide,
‘Razor Curl’ less than 2 percent of men receive
treatment. Unfortunately, the gener-
Maximizes al population and many physicians
Hamstring equate testosterone supplementa-
tion with doping practices in athlet-
Activation ics. This has resulted in draconian
Poor hamstring strength increases drug laws and attitudes that make it
the risk of injury to the hamstrings difficult to treat men with low
and anterior cruciate ligament (ACL) testosterone levels. This is a signifi-
in the knee. Bodybuilders often have cant health issue that has become
trouble developing the hamstring more urgent with the increased num-
muscles because leg curls are awk- ber of older adults, obesity that
ward and make it difficult to exert depresses testosterone, and chemi-
maximum force. Gretchen Oliver and cals in the environment that inter-
Chris Dougherty from the University fere with testosterone metabolism. musculardevelopment.com
of Arkansas presented a novel exer- (The Aging Male, 12: 21-28, 2009)

Supplements
Green Tea Extract subjects a supplement consisting of
whey protein plus leucine following
Inhibits an intense, lower-body workout
Testosterone using weights. The supple-
ment caused major increases
Production in blood levels of leucine,
Green tea extract is one threonine, and phenylalanine,
of the bestselling weight- which promoted muscle
control supplements on the growth. The anabolic effect, how-
planet. Most studies show ever, was no greater than men taking
that it decreases fat and whey protein alone. Consuming a pro-
promotes weight loss, so it tein supplement containing approxi-
is no surprise that it is pop- mately 25 grams of whey
ular with bodybuilders. protein after weight training
Brazilian researchers, in a promotes protein synthesis
study on rats, showed that and muscle growth, but
green tea extract sup- adding more leucine to the
pressed testosterone secre- mix had no additional effect.
tion. Injecting the animals (Applied Physiology Nutrition
with human chorionic gonadotropin Metabolism, 34: 151-161, 2009)
(hCG) restored the capacity to produce green tea extract also inhibited the
testosterone via the adrenal steroid growth of the prostate, uterus, and Muscle Armor
androstenedione, but did not restore ovaries. These effects were observed
testosterone production in the testes. in lean and overweight animals. Increases Muscle
If these results apply to humans, Green tea extract has significant Mass and
green tea extract might not be a good metabolic and hormonal effects, many
weight-loss supplement for body- of which might interfere with training
Strength
builders— at least those who don’t gains in bodybuilders. (Endocrinology, Key amino acids act as chemical-
take testosterone supplements. (Asian 141: 980-987, 2000) signalers that turn on muscle protein
Journal Andrology, in press; published synthesis, particularly following
online March 30, 2009) Whey Protein + intense weight training. Taking a high-
quality protein supplement after a
Green Tea Extract Leucine No More workout promotes protein synthesis
Cuts Appetite Effective Than and might increase training gains. Bill
Kraemer and colleagues from the
Most studies show that green tea
Whey Protein University of Connecticut at Storrs
extract promotes weight loss and Alone found that young men who consumed
decreases body fat, but scientists a protein supplement enriched with
don’t know how the supplement Proteins are made up of long chains leucine and HMB (Muscle Armor,
works. Researchers from the Ben May of amino acids. Until recently, scien- Abbott Laboratories) after each work-
Institute for Cancer Research at the tists thought that individual amino out during a 12-week weight-training
University of Chicago, in a study on acids were little more than protein program showed greater improve-
rats, found that green tea extract building blocks. Sophisticated studies ments in body mass, muscle strength,
reduced food intake and decreased on protein synthesis showed that key and power than men taking a placebo
bodyweight. It also had marked amino acids, particularly leucine, act (fake Muscle Armor). The supplement
effects on metabolic and sex-linked as chemical signalers that turn on pro- group showed higher levels of the
hormones and chemicals. The treated tein synthesis and promote muscle anabolic hormone testosterone and
animals showed decreases in testos- growth. Consequently, many supple- less evidence of muscle damage (lower
terone, estrogen, leptin, insulin, ment makers add leucine to their prod- levels of cortisol and creatine kinase),
insulin-like growth factor (IGF-1), ucts to enhance their anabolic poten- so the supplement might have acceler-
luteinizing hormone, glucose (blood tial. Kevin Tipton and colleagues from ated recovery from the intense weight-
sugar), cholesterol, and triglycerides. the University of Texas Medical training program. (Medicine Science
Depending on the sex of the animal, Branch in Galveston gave untrained Sports Exercise, 41: 1111-1121, 2009)

Supplements
Glycine mass, insulin sensitivity, or blood fats
in 71-year-old men. We can infer from
Creatine Does Not
Propionyl-L-car- this study that supplementing key Impair Heat
nitine Increases amino acids is not effective for pre- Tolerance or
venting age-related decreases in mus-
High-Intensity cle mass. However, subjects in this Hydration
Exercise Capacity study were not involved in a resist- A popular urban legend is that crea-
ance-exercise training program. tine monohydrate causes dehydration
L-carnitine is a popular supple- Combining weight training with and causes heat injuries such as heat
ment among some endurance ath- amino acid supplements might be the cramps and heat exhaustion. Many ath-
letes and bodybuilders. L-carnitine is key to preventing age-related losses letic programs prohibit athletes from
an important chemical found in the in muscle mass and strength. taking creatine because it might
mitochondria— the cells’ energy cen- (American Journal of Clinical increase the risk of heat injury. Rebecca
ters— where it helps break down Nutrition, 89: 1468-1475, 2009) Lopez and colleagues from the
long-chain fatty acids and promotes University of Connecticut at Storrs, in a
oxygen consumption. Intense weight Omega-3s Reduce review of literature, concluded that cre-
training restricts muscle blood flow atine does not impair temperature regu-
and oxygen delivery, which interferes Delayed Onset lation or fluid balance at rest or during
with muscle cell function and dam- Muscle Soreness, exercise when taken in the recommend-
ages cell membranes. Several studies ed amount. They examined 95 studies
found that L-carnitine promoted
But at What Cost? on creatine and made their evaluation
recovery and prevented free radical Omega-3 fatty acids reduce based on 10 studies that met their
tissue damage in intensely-training inflammation, which might make research design criteria. No credible
young men. A study from Florida them useful supplements for prevent- study found that creatine monohydrate
Atlantic University, led by Patrick ing post-exercise muscle soreness. impairs temperature regulation or pro-
Jacobs, found that supplementing High-intensity eccentric muscle con- motes dehydration. (Journal Sports
glycine propionyl-L-carnitine (GPLC) tractions (i.e., lengthening contrac- Science Medicine, 8: 89-96, 2009)
increased high-intensity exercise tions or negatives) cause muscle
capacity and reduced blood lactate damage that can trigger soreness 24- Creatine Reduces
levels in well-trained men who per- 48 hours after exercise. Muscle dam-
formed repeated high-intensity age initiates an inflammatory Long-Term Muscle
sprints on a stationary bicycle. GPLC response that results in additional Damage
increases nitric oxide production, tissue damage as part of the repair
which could enhance muscle blood process. Omega-3 fatty acids, such as Plymouth State University
flow during intense exercise. (Journal DHA and EPA, reduce cellular inflam- researchers showed that creatine mono-
International Society Sports Nutrition, mation, which make them popular hydrate supplements prevented long-
6:9, 2009) supplements for preventing heart term muscle damage. Muscle damage is
attack and stroke. German a critical part of the training response.
No Leucine for researchers found that men given Micro-damage to the muscle fibers
omega-3 fatty acid supplements for causes inflammation that triggers tissue
Old Men one month experienced less muscle repair and muscle growth. Researchers
Short-term studies in young and soreness 48 hours after intense showed that creatine supplements had
old men found that leucine supple- eccentric exercise. This effect might no effect on typical markers of muscle
ments activate chemical pathways not be beneficial to bodybuilders. damage (i.e., increases in creatine
(mTOR pathway) that promote pro- The inflammatory response following kinase and lactate dehydrogenase) in
tein synthesis and muscle hypertro- an intense weight-training workout young men who did several bouts of
phy. Supplementing key amino acids is necessary for promoting muscle maximal eccentric exercise during the
in older adults might prevent muscle hypertrophy. Fish oil supplements month-long study. However, they
loss (i.e., sarcopenia) and decreased might be counterproductive for showed greater isometric strength,
strength that occurs with aging. A weight-trained athletes because they which possibly shows that creatine
Dutch study showed that supple- suppress inflammation that is neces- reduced muscle damage without inter-
menting leucine (2.5 grams with each sary for gains in muscle mass and fering with muscle protein synthesis.
meal) during a three-month study had strength. (Clinical Journal Sports (Journal Sports Science Medicine, 8:
no effect on muscle strength, muscle Medicine, 19: 115-119, 2009) 89-96, 2009)

Nutrition
Does Drinking Milk increase in the risk of premature
Cause Cancer? death from all causes, and
death from cancer and car-
High milk consumption is linked to diovascular disease.
reduced body fat, but it might also Compared to people
increase the risk of cancer. Large with low intake, red
population studies link high milk meat eaters increased
intake to an increased risk of the risk of heart attack
prostate cancer. In Finland, the death by 36 percent and
risk of prostate cancer processed meat eaters
increased 63 percent in men increased the risk by 16 per-
with the highest intake of dairy cent. Cancer deaths
foods. Scientists from McGill increased 22 percent in
University, led by Michael red meat eaters and 12
Pollak, speculated that milk’s percent
p in processed
high hormone content might meat eaters. Eating
explain the link. Milk contains more white meat, such
the growth factor IGF-1 and at as turkey and chicken,
least 15 kinds of estrogens— sev- reduced the risk of death
eral of which promote cancer cell from heart attack and cancer.
growth. Also, androgens in milk High intake of red and processed meat
increase the number of estrogen recep- moderately increased the risk of pre-
tors. The benefits of drinking milk exercising after consuming a low- mature death from all causes, and from
exceed the small increased risk of can- glycemic index meal did all of these cancer and heart disease. (Archives
cer. High milk consumption is linked to things. Glycemic index refers to the Internal Medicine, 169: 562-571, 2009)
a reduced risk of obesity and high rate that a meal or food increases
blood pressure. Milk and other dairy
products decrease angiotensin-convert-
blood sugar. Meals higher in complex
carbohydrates, fats, and proteins and
Does the
ing enzymes (increases blood pres- lower in simple carbohydrates produce Mediterranean Diet
sure), inhibit blood clots that trigger
heart attacks, and promote brain
lower blood sugar levels than meals
high in simple sugars. Overweight,
Prevent Prostate
endorphin activity (natural pain reliev- sedentary women ate either high- or Cancer?
er). Nonfat milk is an excellent post- low-glycemic index breakfasts and Prostate cancer is the second-lead-
workout drink because it supplies then walked for 60 minutes. Fat use ing cause of cancer-related death. The
water and high-quality proteins and was greater and post-exercise hunger incidence of the disease is low in
carbohydrates, which encourage recov- levels were lower in women who con- Mediterranean countries, which sug-
ery and muscle growth. (ScienceNews, sumed the low-glycemic index break- gests that environmental factors such
March 28, 2009) fasts. Low-glycemic index meals pro- as diet may play a role in who gets the
mote fat oxidation during exercise and disease and who doesn’t. Catherine
Low-Glycemic prevent hunger. (Journal Nutrition, 139:
390-397, 2009)
Itsiopoulos and co-workers from the
University of Melbourne in Australia, in
Index Breakfasts a review of literature, speculated that
Prevent Hunger Eating White Meat components of the Mediterranean diet
might provide some protection against
and Increase Reduces Risk of prostate cancer. The diet is high in
Fat Use Cancer and Heart whole grains, fruits, vegetables, olive
oil, lean meats, fish, and red wine.
Fat is the body’s ‘rainy day’ emer- Attack These foods contain lycopene, seleni-
gency energy store, and it doesn’t give Do red meat eaters die young? A um, vitamin E, vitamin D, and resvera-
it up easily. Effective weight-loss 10-year study of 500,000 people aged trol— all of which are thought to pre-
strategies should suppress appetite, 50-71 conducted by the National vent cancer. The Mediterranean diet
increase fat use, and speed metabolic Institutes of Health and the American might prevent cancer, heart disease,
rate. A study by Emma Stevenson and Association of Retired People (AARP) and premature death from all causes.
colleagues from the University of showed that high intake of red and (Molecular Nutrition Food Research, 53:
Nottingham in the U.K. showed that processed meat is linked to a slight 227-239, 2009)

Nutrition
Alpha-lactalbumin acid, inhibit the activity of 5-alpha University in the U.K. showed that
or Gelatin + reductase— which decreases DHT lev-
els. This information might be useful for
five days of creatine-loading (5
grams, four times per day) increased
Tryptophan preventing and treating prostate cancer muscle CP by 8 percent. Curiously,
Depress Appetite and male pattern baldness. (Chemistry creatine slowed the rate that CP
Biodiversity, 6: 503-512, 2009) resynthesized ATP. Body processes
High-protein diets promote weight always seek a balance and try to
loss because they suppress hunger and
decrease food intake. Some of the amino
Creatine operate at the lowest possible ener-
gy level. The body compensates for
acids that make up proteins can be con- Monohydrate increased muscle CP resulting from
verted to blood sugar in the liver, which
suppress the hunger center in the brain.
Supplements creatine supplementation by slowing
metabolic processes. The muscles
Key amino acids and proteins also have Increase Muscle have a greater energy capacity, so
direct effect on hunger and satiety cen- Energy Levels they don’t have to work as hard.
ters, but some work better than others. (American Journal of Physiology:
A study from Maastricht University in Most sports nutritionists rate cre- Regulatory Integrative Comparative
Holland found that a breakfast supple- atine monohydrate as the most effec- Physiology, 296: R1078-R1087, 2009)
mented with alpha-lactalbumin or gela- tive performance-enhancing supple-
tin plus tryptophan suppressed appetite ment. In ‘responders’ to creatine, it
by 40 percent and decreased food intake
by 20 percent at lunch, compared to
increases strength, power, muscle
mass, and performance in repeated
Vitamin B-12
breakfast supplemented with whey pro- bouts of high-intensity exercise (i.e., Might Prevent
tein, casein, or whey-GMB. Proteins and
amino acids in meals are important for
interval training). It works mainly by
increasing creatine phosphate (CP)
Brain Shrinkage
weight control because they help sup- levels in muscle and possibly by trig- Brain shrinkage is common in peo-
press appetite and food intake. gering chemical pathways in muscle ple over age 60, but neuroscientists
However, some work better than others. that cause protein synthesis. CP is a disagree about its effect on memory
(Clinical Nutrition, in press; published high-energy compound used to and cognitive ability. A study from
online February 2009) restore muscle adenosine triphos- the University of Oxford in Great
phate (ATP), which is vital to exer- Britain showed that people with the
Some Fatty Acids cise performance and life. Andrew
Jones and colleagues from Exeter
highest levels of vitamin B-12 were
six times less likely to experience
Suppress Androgen brain shrinkage with age. The study
Metabolism
MD HAS THE
measured blood levels of vitamin B-
12 and brain volume (by MRI) every
Testosterone is an important hor-
mone for muscle growth. It is converted WINNING FORMULA! year for five years in people aged 61-
87. All of the people in the study had
to dehydrotestosterone (DHT) with the
help of an enzyme called 5-alpha reduc- The most cutting-edge, normal blood levels of vitamin B-12;
it was only the people with the high-
tase. DHT is a powerful androgen (male scientifically-based, no-bullshit est amount who seemed to get any
hormone) that binds rapidly with andro-
gen receptors throughout the body— information on building muscle protection. While the study showed
a relationship between vitamin B-12
except in skeletal muscle. Muscle con- and burning fat—from drugs levels and brain volume, it did not
tains low levels of 5-alpha reductase, so
DHT has minimal effect on muscle and supplements to training, show that taking vitamin B-12 would
reduce the rate of brain shrinkage
hypertrophy. High DHT levels may nutrition and diet—from the with age (that study is in progress).
top medical experts and body-

increase the risk of prostate enlarge- Also, researchers did not report a
ment and male pattern baldness. DHT link between low levels of B-12 and
is important for athletic performance building champions and insiders! decreased mental function. It’s prob-
ably best to boost vitamin B-12 lev-
because it speeds nerve impulses in the
central and peripheral nervous system els through the diet rather than
and increases aggressiveness. Japanese using supplements. Good sources of
researchers found that medium-chain B-12 include dairy products, meat,
fatty acids, such as palmitic acid, pen- fish, and fortified breakfast cereals.
tadecanoic acid, myristic acid and lauric (Neurology, 71: 826-32, 2008)

Drugs
The War On Drugs improve skin texture, and strengthen
Is A Failure! connective tissue. GH increases mus-
cle and bone density and enhances
The war on drugs is a failed policy the quality of life in growth hormone-
that is ruining the economies of the deficient adults. GH sometimes causes
United States and countries across unpleasant side effects such as
Latin America, according to past joint pain, swelling, insulin resist-
presidents of Brazil, Colombia, and ance, and foot and hand numbness.
Mexico. The war began more than Growth hormone stimulators (secret-
30 years ago during the presidency agogues) such as capromorelin are
of Richard Nixon. Today, we are no promising new drugs that increase
closer to reducing the transport, natural growth hormone production.
sale, or use of illegal street drugs. Duke University researchers, led by
The war is largely responsible for an Heidi White, in a two-year study
out-of-control prison system in the involving 395 healthy older adults,
United States that has a higher incar- found that capromorelin increased
ceration rate than the Soviet Union bodyweight and lean mass by 3
did under Joseph Stalin during the pounds, restored growth hormone to
early 1950s. In Latin America, the youthful levels, and improved func-
drug trade has caused escalat- tional capacity. Side effects included
ing levels of violence and has fatigue, sleep disturbances, increased
corrupted the political and judi- blood sugar, elevated glycosylated
cial systems to the point where hemoglobin (measure of blood sugar
they are barely functioning. All regulation), and insulin resistance.
of this calls for alternative solutions to The study showed that capromorelin
the current— and disastrous— poli- tions claim that drug improved body composition and
cies. Rather than criminalize drug use, users unwittingly support violent functional capacity in older adults.
the problem should be treated as a gangs that subvert the political sys- Growth hormone-stimulators show
public health issue like cigarette and tems in Mexico and other Latin great promise for preventing many of
alcohol abuse. Education rather than American countries. Opponents of the the negative effects of aging, but they
incarceration is the key to reducing War on Drugs say that the current sit- are not ready for general clinical use.
the demand for drugs in developed uation is similar to Prohibition, when (Journal Clinical Endocrinology
countries. Instead of going after drug people openly disobeyed regulations Metabolism, 94: 1198-1206, 2009)
users, governments should aggres- against drinking alcohol, which result-
sively pursue and prosecute members ed in general disrespect for the law. Heart Attack at
of organized crime. Success will They claim that legalizing marijuana
depend on cooperation between coun- would eliminate or reduce gang turf Age 44?
tries in Latin America, Europe, and wars in Mexico and the United States. Don’t Blame
North America. (The Wall Street We are faced with a serious legal and
Journal, February 23, 2009) public health dilemma: legalizing
Testosterone
drugs could destroy many lives and Physicians wrote 300 percent more
Mexican Drug place additional burden to our health prescriptions for testosterone last year
care system. Conversely, continuing than they did 15 years ago.
Gang Violence the current policy will escalate run- Testosterone levels decrease with age
Heats Up Drug
away costs for law enforcement and and may play a role in heart disease,
prisons. (The Wall Street Journal, April type 2 diabetes, bone and muscle loss,
War Controversy 10, 2009) decreased sexual performance, depres-
In the U.S. sion, and loss of cognitive function.
Capromorelin While testosterone supplements have
Thousands of people have been many benefits, they are not without
killed in border towns and large cities Could Be the Next side effects. Kathleen Stergiopoulos
in Mexico in connection with drug- Big Anabolic Drug and colleagues from Yale University
linked gang violence. The trouble in reported the case study of a 44-year-
Mexico has reinforced the battle lines Many bodybuilders and older old man who possibly developed car-
in the United States on both sides of adults take injectable growth hormone diovascular side effects from taking
the War on Drugs. Anti-drug organiza- (GH) to boost muscle mass, cut fat, testosterone supplements. The man

Drugs
was treated at the hospital for a heart Growth hormone works largely by through the lungs and other tissues.
attack. He had thickened blood (i.e., increasing IGF-1 levels, which have Scientists do not completely under-
polycythemia), which is a common widespread and complex effects on stand how testosterone increases red
side effect of testosterone supplemen- tissues throughout the body. (Growth blood cell levels. The usual suspects
tation, particularly in older men. The Hormone IGF Research, 19: 168-178, include testosterone itself or estrogen
researchers speculated that the sup- 2009) produced during testosterone metab-
plements might have contributed to olism. Argentine researchers exam-
his condition. However, the man had ined the effect of testosterone supple-
significant risk factors for coronary Low Gonad ments in men with an impaired
artery disease, and one of the blood
vessels supplying his heart (left anteri-
Function Linked to capacity to convert testosterone to
estrogen. These men exhibited the
or coronary artery) was 95 percent Anabolic Steroid same elevated red blood cell counts
blocked. While it is possible that the Dependency as others in response to testosterone
supplements contributed to his condi- supplements, which suggests that
tion, he had several elevated risk fac- Most athletes who take anabolic testosterone rather than estrogen is
tors for coronary artery disease. steroids soon learn that there is a responsible for increased red blood
Chances are that he would have had a price to pay for the rapid gains in cell production. Men taking testos-
heart attack even if he had never strength, power, and size. You can’t terone and other anabolic steroids
taken testosterone. This is another fool Mother Nature! Increased testos- should be monitored closely for hema-
example of scientists making wild terone levels (or drugs that resemble tocrit (percentage of cells in the
speculations about the ‘evils’ of testosterone) suppress brain hormones blood) to prevent excessive blood
steroids without any concrete evi- (i.e., gonadotropin-releasing hormone, thickening. (Journal Steroid
dence. (Vascular Health and Risk luteinizing hormone, and follicle-stimu- Biochemistry Molecular Biology, 113:
Management, 4:1475-1480, 2008) lating hormone), which shut down nat- 189-194, 2009)
ural testosterone production in the
IGF-1 More testes. Long-term steroid use eventu- Growth Hormone
ally leads to testicular atrophy. When
Powerful Than athletes stop taking the drugs, blood Cuts Abdominal
Insulin for Turning testosterone levels plummet, which Fat Better in Men
leads to muscle atrophy, decreased
on Muscle- athletic performance, and lost
Than Women
Building Genes strength. This makes most athletes Many athletes and older adults
very uncomfortable and motivates take growth hormone supplements
Protein synthesis in muscle is a them to continue taking the drugs. because they are potent fat-burners
complex process that involves more Men taking testosterone or anabolic that also increase muscle mass and
than 800 genes. Insulin and IGF-1 are steroids— legally prescribed or not— strength. Growth hormone supple-
critically-important hormones that reg- should build in a ‘withdrawal period’ ments appear to reduce body fat
ulate muscle growth and repair in when going off the drugs to avoid a more in men than women. Swedish
response to training, nutrient availabil- physical and emotional crash. (Medical researchers compared the effect of
ity, and injury. Danish researchers Hypotheses, 72: 723-728, 2009) low-dose (0.5 milligrams daily) sup-
examined the role of these hormones plementation of growth hormone in
in stimulating early muscle cell growth Testosterone Does men and women with abdominal obe-
in tissue cultures in the laboratory. sity. After one year of treatment,
They found IGF-1 activated six times Not Require abdominal fat levels were 18 percent
more genes associated with muscle Estrogen to lower in men but only 5 percent
cell development than insulin. This lower in women. Men experienced a
study showed the critical importance
Increase Red greater increase in muscle mass and
of IGF-1 in muscle cell development, Blood Cell a decrease in diastolic blood pressure.
growth, and repair. Declines in IGF-1
with age are linked to muscle and
Production On the other hand, only women
showed decreases in LDL (‘bad’) cho-
bone loss, decreased sex drive in per- Testosterone and anabolic steroid lesterol) and increases in blood
formance, mental deterioration, con- supplements promote red blood cell insulin levels. The researchers could
nective tissue breakdown, and depres- production. Men taking high levels of not explain the sex differences in
sion. Older adults often take growth the hormone typically develop ‘sludgy response to growth hormone therapy.
hormone supplements to prevent blood’ that could increase the work of (Growth Hormone IGF Research, 19:
physical deterioration with aging. the heart and impair blood flow 112-120, 2009)

Sex
Erection- factor than smoking or drinking alco- sexually explicit videos. The scientists
Promoting Drugs hol. HPV infection is also the leading developed a technique for measuring
cause of cervical cancer in women. the focus of attention when watching
Help Women, Too HPV can also be transmitted through the films. When viewing sexy films
Drugs such as Viagra, Cialis, and kissing or sharing drinks and eating with no graphic sex, women spent
Levitra have given aging Romeos a utensils. It only takes exposure to one most of their time watching other
sexual second wind. More than 45 infected person to get the virus. women, while men concentrated on
percent of women suffer from sexual Fortunately, an HPV vaccination is the faces of the actresses. During sex-
dysfunction that includes loss of sexu- available that prevents oral and cervi- ually explicit videos, men and women
al desire, inability to achieve orgasm, cal cancers. (BBC News Health, April focused equally on the couple having
pain during intercourse, and poor 20, 2009) sex. The study showed that it took
lubrication. Is there a pill that treats more erotic stimulation to catch the
sexual dysfunction in women? Early Spray Increases interests of female viewers. Men, on
studies showed that erection-promot- the other hand, were aroused and
ing drugs had little effect on the sexu- Staying Power focused on the opposite sex, even
al response in women. in Premature when the action wasn’t that hot.
University of Georgia researchers (Journal Sexual Medicine, 6:1011-1017,
have taken a second look at these
Ejaculators 2009)
drugs and discovered that they Premature ejaculation (PE) is the
caused a significant increase in blood most significant sexual problem in
flow through the pudental artery, men— more prevalent than erectile
which supplies blood to the vagina dysfunction, lack of sexual desire,
and clitoris. They work by increasing delayed orgasm, or physical abnormal-
the secretion of nitric oxide by the ities of the penis. It is extremely trou-
cells lining the arteries. Poor metabol- bling to most men and can be so dis-
ic health and blood vessel disease abling that it destroys relationships
interfere with nitric oxide release. and discourages sexual intimacy.
Poor sexual performance in men and Researchers from Northern Ireland
women is an early warning sign of have developed an anti-PE spray that
coronary artery disease, which often delayed ejaculation in most men.
leads to heart attack or stroke. Next Ninety percent of men tested were
time you plan a hot night in the bed- able to increase staying power by one
room, bring enough Viagra for her. minute and 74 percent lasted more
(ScienceDaily, April 18, 2009) than 2 minutes longer. The spray con-
tains several numbing drugs (lido-
Throat Cancer caine and prilocaine), so it’s best that
your partner avoids oral sex when you
Linked to HPV use it. The spray is experimental and
and Oral Sex has not been approved for sale.
(Eurikaalert.org, April 6, 2009)
The human papillomavirus (HPV),
Sex Differences
which is usually transmitted sexually,

is the number one cause of mouth and
throat cancer. The virus is transmitted When Watching
through oral sex. It attaches to cells in Porno Films
the mouth and throat and is nearly
impossible to destroy with mouth- Men love porno films! Few
washes or oral rinses. things please them more
A Johns Hopkins Medical School than when women watch
study found that throat cancer was the films with them. A
nine times more common in people Japanese study showed that
who had oral sex with more than six men and women look at dif-
partners. It was a much stronger risk ferent things when viewing

Sex
Can’t Get it Up? metabolic and sexual health without
Maybe Your Teeth drugs. (Journal Clinical Hypertension,
are Bad, Too 11: 125-129, 2009)
Erectile dysfunction (ED) is an early

warning sign of cardiovascular disease, Erection-Promoting
heart attack, and stroke. Poor metabolic
health interferes with the capacity of
Drugs Do Not
blood vessels to secrete nitric oxide, Cause Vision
which controls blood flow to the penis Problems
and tissues and organs throughout the
body. The condition affects all the cells Several small clinical studies linked
and tissues. Israeli scientists found that the erection-promoting drugs sildenafil
men with ED had a much higher preva- (Viagra), tadalafil (Cialis), and vardenafil
lence of gum disease than men with (Levitra) with vision problems, including
normal sexual function. ED and peri- decreased color vision, color-tinged
odontal disease are linked to systemic vision, increased perception of light, and
inflammation, blood vessel dysfunction blurred vision.
and hardening of the arteries, and both A study of 194 men conducted by
reflect less than optimal health. They Lilly Research Laboratories found that
are significant indicators of cardiovas- men who took Viagra or Cialis for six
cular disease and future health prob- months did not develop significant vision
lems. (Journal Sexual Medicine, 6: 1111- problems. The study used lower doses
1116, 2009) than studies finding visual side effects.
Also, they excluded people with vision
Interval Training problems from the study. These drugs
work by inhibiting the PDE-5 enzyme,
Boosts Sexual which relaxes the smooth muscle in the
Performance penis and allows the organ to fill with
blood. (Reuters, April 13, 2009)
High-intensity interval training (HIT)
causes remarkable improvements in This Is Your Penis;
endurance capacity, power output, and
metabolic health. HIT involves perform- This Is Your Penis
ing repeated exercise bouts at set dis- On Drugs
tances or times at maximum effort. This
type of training helps the body move at Many guys use street drugs such as
faster speeds by training the nervous marijuana, cocaine, and methampheta-
system to react more quickly, increasing mines as aphrodisiacs. They believe that
the heart’s ability to pump blood, and these drugs improve sexual performance
boosting metabolic capacity. and make them lions in the bedroom. A
In 2005, Canadian researchers found study from Taiwan of more than 700
that six sessions of high-intensity inter- men showed that recreational drug
val training on a stationary bike users have a higher incidence of erectile
increased muscle oxidative capacity dysfunction than normal. Nearly half of
(citrate synthase) by almost 50 percent, heroin users reported low levels of sexu-
muscle glycogen by 20 percent, and al desire, while 18 percent of ampheta-
cycle endurance capacity by 100 per- mine users reported increased sex drive.
cent. The subjects made these amazing Time to ejaculation was slower than nor-
improvements exercising a mere 15 mal in nearly half of the drug users.
minutes in two weeks. Ethiopian scien- Recreational drug users have a higher
tists found that HIT was effective for incidence of erectile dysfunction and
improving the erection capacity in peo- decreased sex drive, but a lower inci-
ple with high blood pressure. Intense dence of premature ejaculation. (Journal
exercise is a promising way to improve Sexual Medicine, 6: 1072-1080, 2009)

Future
Pharmacy
By Douglas S. Kalman, Ph.D., RD, FACN
FIBER: It Does
A Body Good
here has certainly been a time in your life when you Bound Up, or Ready to Lose?
T reevaluated your training routine, your training part-

ner, your eating plan and style and a whole host of
other impactful issues that affect your development. In
Many people within the diabetic world utilize fiber-
based foods or products as one means to help stabilize
blood sugar, while also enjoying other benefits of fiber.
advancing careers, people often seek ‘professional devel- Glucomannan is a very popular fiber that is considered
opment’ as a means to improve themselves and their water-soluble, highly viscous and effective for weight
Most of us know that

earning power. There are many control and cholesterol manage-
similarities that can be implement- ment. Glucomannan is also popu-
ed when it comes to weight train-
ing, goal-setting and of course, eating food rich in fiber will larly known as konjac. Many people
who utilize glucomannan/konjac as
bodybuilding.
The major goal of almost any-
necessitate the need for a fiber supplement want to
enhance meal satiety, with a goal
one who walks into a true gym is to mucho chewing in order to of long-term weight loss.
fully or better digest the

gain strength, knowledge, flexibili- Glucomannan is a healthy fiber.
ty, wisdom and more. This does not Many studies and individuals
happen by chance alone. Sure, we
have all heard of principles that can food (while also making it utilize glucomannan to aid in sati-
ety in the following manner. Rather
help stimulate muscle growth, and
enhance muscle endurance and
more palatable). than take the product as usually
packaged (in a pill, tablet or cap-
aerobic endurance. By reading MD, getting involved with sule), they benefit from opening the glucomannan cap-
the MuscularDevelopent.com forums and research pod- sule and emptying the fiber into foods or beverages.
casts, many people are placing themselves in a much Anecdotally and confirmed with the famed University of
better position than their ‘iron forefathers’ to get the best Connecticut doctoral student Cassandra Forsythe, people
bang for their gym training buck. tend to get better results by opening the glucomannan
The ‘smarts’ (if you will) about training loads— and sprinkling 2 or so grams per meal (two or three
reps/sets/volume and rest intervals between sets and times per day), ingesting within the first few minutes of
between workouts— is greater today than 20 years ago. eating. It’s important to drink extra water when taking
With that, the knowledge base regarding dieting, manag- glucomannan.
ILLUSTRATION BY LYMAN DALLY
ing hormone levels, nutrient timing and much more has If you want to try glucomannan as a satiety and
grown and influenced how and what we do in our train- weight-loss product, you can get it for free— if you live
ing and ‘off’ times. in the greater Chicago area. You would be part of a study
The goal of this month’s column is to share potential evaluating 665 mg glucomannan taken three times per
leads for projects or products that may enhance your day (total dose is ~ 1995 mg) over an eight-week peri-
1,2
quality of life and help you reach goals, and to remind od. At Rush University Medical Center where the study
you what is out there that can be utilized for your own is taking place, Dr. Joyce Keithley is the principal investi-
personal wants and needs. gator and the contact person, if you are interested in

Future Pharmacy
seeing if glucomannan can help with dered eating habits. Eating disorders
weight loss. If you don’t feel like and disordered eating are often not
being part of this project or don’t live discussed in bodybuilding, but we
near Chicago, the glucomannan that know it exists in female and male
appears to have the best reputation is competitors.
found at Typically, the competitor becomes
http://www.yourperfectmannan.com/. obsessed with food or how they feel
about their body and food. In
Chew Your Way to extreme cases, true anorexia or even
Weight Loss? bulimia develops. Both are obviously
Most of us know that eating food counterproductive to gaining muscle.
rich in fiber will necessitate the need In order to not get to such an
for mucho chewing in order to fully or extreme psychological state, some
better digest the food (while also people seek counseling or work with
making it more palatable). Many of us a nutritionist to balance their training,
who diet for a show, a contest, a com- meal plans and so forth. Now a drug
petition will chew gum to either keep has been developed and is being
our mouth/throat ‘wet’ or use gum to tested for this type of eating disorder.
help stave off appetite. As many of The drug is known as lamotrigine
you might know, the chewing gum (in 25 and 100 mg doses) and is being
4
company Wrigley helped a few dietary made by GlaxoSmithKline. This is a
supplement and other companies drug originally developed for seizures
make chewing gum that contained and as an anticonvulsant and now
ephedra (when it was on the market) seems to have a positive effect on the
and caffeine, and of course plain ol’ mindset when it comes to food crav-
caffeinated chewing gum. ings and eating behavior. This may be
This 16-week study being done at a drug worth looking into if you are
the University of Pennsylvania by Dr. the type of competitor who develops
Wadden is researching whether gum food issues pre-contest.
made by Wrigley can be used to safe-
ly induce weight loss. The ‘hows and The Last Set
whys’ of this are not yet clear. The information in MD and avail-
Wrigley is counting on this special able on the MD forums is unparal-
gum plus behavioral counseling to be leled, much like the applied and real-
3
the impetus for true weight loss. As world information that is available to
a nutritionist, I am not sure if plain everyone or anyone who wishes to
gum would have any true appetite- learn the art and science of sports
sparing effect, but when coupled with nutrition. Of course, I am encourag-
lifestyle and behavioral changes or ing you to meet the scientists who
counseling, it might help. So I ask impact your training programs and
you, readers: how many of you utilize diets— come to the annual ISSN con-
gum during dieting or cutting weight, ference this June (www.theissn.org)
and do you find it helpful? Please and learn how to improve your rou-
share your experiences with us. tines, while also being able to net-
work with many in the industry and
Binge Eating? from academia, worldwide!
Bodybuilders, fitness enthusiasts, Thank you and I’ll see you on the
competitors and others participate in MD Forums!
a contest or sport where what you
weigh and how you look matters. For References:
the bodybuilder or figure competitor, 1. NCT00613600; Rush University
looking lean, tight and being in more Medical Center. Accessed April 7, 2009.
than enough shape and condition to 2. www.cassandraforsythe.com
win is the goal. When it comes to 3. NCT00871676; University of
weight loss and even altering body Pennsylvania. Accessed April 7, 2009.
composition, some individuals 4. NCT00277641; Lindner Center of
become too focused on the food or HOPE, University of Cincinnati. Accessed
food restriction, and develop disor- April 7, 2009.

fatattack By Dan Gwartney, MD
Drinking Water
Enhances Weight
Loss/Fat Loss
IT
is incredibly simple to gain exercise. Two less obvious keystones that they managed to become water-
body fat. In fact, it is so basic that are nearly always overlooked are toxic. The most well-known cases
that it commonly happens with- sleep and water intake. A previous arti- involved people coerced into drinking
out intent; even worse, it happens cle looked at the state-of-the-art under- insane amounts of water during radio
when a person is trying to avoid fat standing on the relationship between show promotions or fraternity hazing;
1-3
gain. Surely, if a problem arises so sleep and weight gain. some died. As the general public has
naturally and simply, the solution [The CliffsNotes summary is if you a relatively limited attention span
must be equally simple and natural. sleep less than 6 hours, it promotes (anyone think the HIV/AIDS threat
As has been demonstrated by the weight gain. It is best to get between ended with C. Everett Koop’s tenure
escalating obesity pandemic that 7½ to 8½ hours of sleep nightly.] as U.S. Surgeon General?), the focus
threatens to overwhelm the U.S. Water intake is too often scoffed at on water consumption has waned.
health care system and has been by experts and pseudo-experts. Of However, is it right to allow water’s
exported to other Western cultures, course, this seems to be part of the place to evaporate, especially in this
preventing fat gain does not have a pendulum swing that is expert opin- culture of obesity?
simple solution. In fact, it appears to ion in the media. For decades, ignor- Obviously not, since this article is
be nearly unstoppable. Perhaps the ing one’s thirst was a sign of manli- dedicated to the role of water con-
only positive consequences to the eco- ness, embodied in the movies by sumption in fat loss. Yet, people drink
nomic and financial crises that loom “Mad Max” and “Lawrence of Arabia”. water every day, and still they gain
over the future of the U.S. are Then the bottled water era arrived weight. Society grew fatter even dur-
®
increased interest in walking/bicycling with hordes of Evian -bearing baby ing the ‘thirsty years’ while carrying
commutes, individuals focusing on boomers mall-walking at that mad- their bottled water during those ardu-
personal finance and saving, as well dening aerobic pace that makes jog- ous treks across office halls, and
as alternative energy solutions. It ging suit-wearing adults swing their turning waiters into water-bearers.
would not be surprising to see a hips like a cabaret dancer with a bro- What evidence is there that water
reduction in obesity rates occur during ken heel. The phenomenon swept can accelerate fat loss? Exactly how
this severe recession. Of course, obe- across the nation, resulting in millions potent is this proposed fat loss effect
sity also follows poverty, ironically, so of gallons of triple-filtered, ozone- of drinking water?
it is also possible that greater num- treated or reverse-osmosis purified To be clear, drinking water is not
bers may progress to over- water passing through the kidneys of to be portrayed as a fat-loss dynamo.
weight/obese status. the nation. Add on the water used in As might be expected from everyday
Obesity is not inevitable though; flushing toilets and urinals, and one experience, drinking water holds the
weight loss is possible, and it is even has to wonder how much of a profit promise of offering mild support in
easier to maintain a healthy weight. public water and sewer utilities made fat loss. However, as fat gain is a
Fitness-oriented individuals often have during that era. Certainly, the trend gradual process for most that accu-
a more narrow focus, seeking fat loss did not escape the notice of entertain- mulates over years, ignoring the
rather than non-specific weight loss. ers, such as the late George Carlin’s additional preventative support of
The formula for fat loss and fat gain satirical observation, “When did we water consumption is foolhardy. For
prevention is not a single variable get so thirsty in America?” Carlin, of those seeking to maximize fat loss,
equation. The obvious lifestyle founda- course, was much more colorful (and every little advantage counts toward
tions to fat loss are a hypocaloric diet vulgar) in his soliloquy. ensuring success, so paying attention
(consuming fewer calories than your The pendulum swing peaked with to water’s potential is practical.
body burns throughout the day) and some people imbibing so much water A review of the medical literature

fatattack
actually shows a fair number of stud- tion could protect against fat gain, surge acted on the body like a mini-
ies demonstrating water’s effect on improve insulin signaling and other dose of ephedrine, increasing heat
4-7
fat-loss mechanisms in the body. metabolic functions. production by burning more calories.
Some of these are tangential, showing Mathai and Weisinger responded In men, the calories came from fat; in
questionable associations between by noting that increased water con- women, the increase in calorie-burning
18
drinking water and fat loss. A recent sumption could lead to calorie loss by consumed carbohydrates. This infor-
correspondence between researchers increasing metabolic demand to warm mation holds a great deal of practical
was published in the International the water from room temperature to value for athletes and bodybuilders as
Journal of Obesity, in which one body temperature (remember, a calo- water consumption is healthy,
group raised the question as to rie is a unit of energy that represents extremely inexpensive and certainly
whether weight loss seen with ACE- the amount of energy it takes to raise effective based upon these results.
inhibition (angiotensin-converting one ml of water one degree Celsius); Boschmann’s group expanded the
enzyme, a physiologic mechanism also the rats would be moving back study in a paper published in 2007,
used to maintain blood pressure) in and forth to the water bottle, increas- looking at obese and overweight indi-
9 19
animal studies could have been due to ing the amount of activity. viduals. Not only did he have the
8
increased water consumption. The Further, it was noted that like ACE- subjects consume 500 ml of water, he
correspondents to the question, Drs. inhibition, increased water drinking also looked at the same group con-
Mathai and Weisinger, noted the would inhibit vasopressin release. suming 50 ml of water, as well as 500
observation present in other studies in Vasopressin has been shown to ml of saline. Saline is basically salt
addition to their own and addressed reduce thermogenesis (heat produc- water; its purpose in the study was to
9 8,14
the issue from several points. tion). In mice that are genetically see if the metabolic change was the
ACE-inhibition reduces the release engineered to be unable to respond result of a change in osmolality.
of a posterior pituitary hormone called to vasopressin, an increase in fat Saline does not dilute the blood, so if
9,15
vasopressin; vasopressin constricts the burning is also noted. However, the metabolic effect was due to a dilu-
blood vessels and reduces urine out- Mathai and Weisinger noted that mice tion, it would not be seen with saline.
10-12
put when the blood pressure is low. studies that chemically block If it is a result of volume expansion
Obviously, if one of the signals of low angiotensin signaling and restricted (increasing the amount of fluid by 500
blood pressure (angiotensin II) is water still showed a weight loss ml without changing the osmolality)
9,16,17
blocked, then the stimulus to release effect. This strongly suggests that then the metabolic effect would be
vasopressin would be reduced as well, ACE-inhibition has several mecha- seen in both groups. The 50 ml water
allowing for greater urine output and nisms affecting fat-loss, in addition to challenge was to see if the body was
stimulating the need for more water stimulating greater water consump- sensitive to a very small change in
consumption. Indeed, the rats in the tion. In fact, it is suggested that much osmolality and/or volume.
ACE-inhibition group drank twice as of the fat-burning effect of ACE-inhibi- Based upon the discourse between
much water as control mice in Mathai tion occurs in the liver, suggesting the Thornton, et. al, and Mathai, et. al,
4
and Weisinger’s study. Interestingly, liver plays a key role in the ACE-inhi- one would expect the metabolic
ACE-inhibition also appears to bition, vasopressin, and water con- increase to seen in the water-drinking
improve insulin sensitivity as well as sumption associated with weight loss. groups only, assuming overweight
8
promoting fat metabolism in cells. A recent set of studies performed and obese people respond the same
Drs. Thornton, Even and van Dijk, by Dr. Michael Boschmann and his col- to the challenge as their normal-
the group who initially queried leagues in Berlin demonstrated the weight counterparts. In fact, that was
Mathai and Weisinger, pointed out the true fat-loss potential of drinking what was observed. Drinking 500 ml
example of a genetic strain of rats water. In 2003, they showed that in of water caused the subjects to
(Brattleboro) that do not produce normal-weight adults, drinking 500 ml increase metabolism by 24 percent,
5,8
vasopressin. These rats consumed of water (a little over 16 ounces) result- nearly the same as the earlier study
more than four times the amount of ed in a 30 percent increase in metabol- with normal-weight subjects; 500 ml
18
water the control mice did in Mathai ic rate for 60 minutes. Not only did of saline had no effect, nor did the 50
19
and Weisinger’s study and are a lean- the body have to increase its metabo- ml water challenge.
er, slower-growing strain that has lism to warm the water up to body Boschmann, et. al, concluded that
lower leptin concentration (a sign of temperature (just like a water heater the increase in energy expenditure
fat stores). tank turning on after a bath to heat up (calorie burning) was a function of
Thornton, et. al, suggest that the the reservoir as it refills), but the diluting the blood through water con-
association of increased water con- change in osmolality (a measure of sumption, and not dependent upon
sumption and a protective effect blood-dilution) also increased the sym- volume or stretching the stomach.
against obesity be studied. They also pathetic tone. In other words, as the What makes this an example of the
noted that cellular dehydration inacti- blood in the circulation was diluted by wonder of the design of the human
vates mTOR signaling (a common the large intake of water, adrenalin and body is the simplicity and directness of
pathway in many anabolic process- norepinephrine were released to deal the effect. Water is fairly rapidly
8,13
es). This suggests that cellular hydra- with the challenge. This adrenalin absorbed. Imaging of the subjects

fatattack
showed that 75 percent of the water eaten for approximately 13 hours and References:
19
was absorbed in the first 40 minutes. had not had anything to drink for 90 1. Foderaro LW. Death in underground frat’s
hazing ritual shakes a SUNY campus. The New York
Thus, in a short period, the stomach is minutes— also, they avoided caffeine Times 2003 September 15. Available at:
expanded (causing a slight increase in and nicotine for 48 hours. http://www.nytimes.com/2003/09/15/nyregion/death
thermogenesis via sympathetic stimu- Does this mean people have to -in-underground-frat-s-hazing-ritual-shakes-a-suny-
campus.html, accessed April 13, 2009.
lation— greater calorie burning), and avoid eating half the day or never have 2. May M. Fraternity pledge died of water poi-
the circulation carrying blood from the coffee or a cigarette again? Well, keep soning. San Francisco Chronicle 2005 February 4.
stomach and intestines to the liver is away from the cigarettes, but it would Available at: http://www.sfgate.com/cgi-
bin/article/article?f=/c/a/2005/02/04/HAZING.TMP,
quickly diluted. This section of blood seem that one could use this dilution accessed April 13, 2009.
flow is a special ‘circuit’ in the body. spike trick a couple times a day. 3. Nevius CW. A stupid radio stunt’s tragic
finale. San Francisco Chronicle 2007 January 18.
Called the portal circulation, veins from Perhaps waiting four hours after eating
Available at: http://www.sfgate.com/cgi-
the lower portion of the stomach and to allow the meal to pass well through bin/article/article?f=/c/a/2007/01/18/MNGMMNKOHS
the intestines drain into a large collec- the digestive tract, and avoiding drink- 1.DTL, accessed April 13, 2009.
4. Mathai ML, Naik S, Sinclair AJ, Weisinger
tor vein called the portal vein. The por- ing for 90-120 minutes to allow the
HS, Weisinger RS. Selective reduction in body fat
tal vein drains directly into the liver, portal circulation to reach a concentra- mass and plasma leptin induced by angiotensin-
rather than going back to the heart like tion baseline would prime the system. converting enzyme inhibition in rats. Int J Obes,
(Lond) 2008; 32:1576–1584.
the rest of the circulation. The liver Interestingly, while 50 ml of water had
5. Beck B, Max JP. Hypothalamic galanin and
(and intestines to some degree) is no effect, 500 ml clearly did, raising plasma leptin and ghrelin in the maintenance of
responsible for detoxifying the food, energy expenditure by 30 percent in fit energy intake in the Brattleboro rat. Biochem
Biophys Res Commun, 2007; 364:60-65.
drugs and junk that get consumed in people. It would be interesting to see if
6. Bilz S, Ninnis R, Keller U. Effects of hypoos-
the modern diet. there is a dose-response curve that molality on whole-body lipolysis in man.
Specific to this example, the portal would plot maximal, safe, effective. It Metabolism, 1999; 48: 472–476.
7. Keller U, Szinnai G, Bilz S, Berneis K. Effects
circulation also signals the relative is possible that consuming a full liter of changes in hydration on protein, glucose and
dilution or concentration of ‘stuff’ in (1,000 ml) as opposed to 500 ml may lipid metabolism in man: impact on health. Eur J
the portal blood. If the portal blood is offer a greater effect. Clin Nutr, 2003;57(Suppl 2):S69-S74.
8. Thornton SN, Even PC, et al. Hydration
very concentrated, it suggests to the Most gym members have seen increases cell metabolism. International Journal of
body that food has been consumed bodybuilders carrying 1-gallon jugs of Obesity, 2009;33:385.
and the body should prepare itself to distilled water prior to a contest. While 9. Mathai ML, Weisinger RS. Response to
‘Hydration increases cell metabolism.’ International
store the incoming calories. If the the intent there is usually sodium Journal of Obesity, 2009;33:386.
blood is diluted, it suggests the ‘gut’ is flushing to tighten skin, it is possible 10. Zhang L, Edwards DG, et al. Effects of early
empty and that the body should switch that there is also an unintended bene- captopril treatment and its removal on plasma
angiotensin converting enzyme (ACE) activity and
over to using stored calories. One fit of boosting metabolism by diluting arginine vasopressin in hypertensive rats (SHR)
organ that is a central player in what the blood. Whether chronic water and normotensive rats (WKY). Clin Exp Hypertens,
energy source is used (stored versus overconsumption would offer any 1996 Feb;18(2):201-26.
11. Johnson AK, Thunhorst RL. The neuroen-
incoming) is the liver. Being directly in benefit, as seen with the Brattleboro docrinology of thirst and salt appetite: visceral sen-
line with the portal circulation, it is like- rats— i.e., would aid fat loss— is sory signals and mechanisms of central integra-
ly that the liver is strongly influenced impossible to say at this point. Even tion. Front Neuroendocrinol, 1997 Jul;18(3):292-353.
12. Fitzsimmons JT. Angiotensin, thirst, and
(in the short term) by changes in portal though the body is approximately sodium appetite. Physiol Rev, 1998 Jul;78(3):583-
blood dilution. two-thirds water and it is considered 686.
This dilution effect likely enters the the safest thing to drink, it can harm if 13. Schliess F, Richter L, vom Dahl S,
Ha¨ussinger D. Cell hydration and mTOR-depend-
peripheral circulation (blood flow to consumed in excess. As in all things, ent signalling. Acta Physiol (Oxf) 2006; 187:223-9.
the body) and affects central circula- use common sense and avoid drink- 14. Robertson GL. Differential diagnosis of
tion (blood flow of the brain) rapidly as ing in excess of one liter per hour as polyuria. Annu Rev Med, 1988;39:425-42.
15. Hiroyama M, Aoyagi T, Fujiwara Y,
well. If the osmo-sensors (the sensors this approaches the functional limit of Birumachi J, Shigematsu Y, Kiwaki K et al.
that detect how diluted/concentrated the kidneys. It is also important to get Hypermetabolism of fat in V1a vasopressin recep-
the blood is) pick up on a sudden dilu- in plenty of electrolytes to compen- tor knockout mice. Mol Endocrinol, 2007;21:247-58.
16. Sugimoto K, Qi NR, Kazdova L, Pravenec
tion, vasopressin is suppressed… and sate for the sodium, potassium, etc. M, Ogihara T, Kurtz TW. Telmisartan but not valsar-
this is where we started. that will be lost in the urine. tan increases caloric expenditure and protects
How big a deal is drinking water for Remember to stay fully hydrated against weight gain and hepatic steatosis.
Hypertension, 2006; 47:1003-9.
burning fat? For lean men, it may and consider a liter of water first 17. Zorad S, Dou JT, Benicky J, Hutanu D,
make a real difference; for lean thing in the morning to help kick-start Tybitnaclova K, Zhou J et al. Long-term
women, it will burn extra calories; for your metabolism. A little caffeine angiotensin II AT1 receptor inhibition produces adi-
pose tissue hypotrophy accompanied by increased
the obese and overweight, it will could certainly aid in the fat-burning expression of adiponectin and PPARgamma. Eur J
increase the metabolism and support response if you can tolerate it. Stay Pharmacol, 2006;552:112-22.
18. Boschmann M, Steiniger J, et al. Water-
other weight-loss efforts. How hard is safe, though, and don’t be the fool
induced thermogenesis. J Clin Endocrinol Metab,
it to take advantage of, and is it some- who ends up suffering brain injury or 2003 Dec;88(12):6015-9.
thing that can be done without a great death by overdoing it. While these 19. Boschmann M, Steiniger J, et al. Water
drinking induces thermogenesis through osmosen-
deal of hassle? These subjects were deaths and injuries are tragic, they
sitive mechanisms. J Clin Endocrinol Metab, 2007
measured in the morning; they had not are entirely preventable. Aug;92(8):3334-7.

Supplement
Performance By Robbie Durand, M.A. and Juha Hulmi, Ph.D.
Latest Whey Protein Research
M
THE WHEY TO GO
uscle anabolism due to exercise and nutrient intake
is influenced by various factors, such as the type of
protein consumed. Previous research documented
Dr. Hulmi’s New Whey
Protein Research
Dr. Hulmi’s study published in the Journal of Applied
that a rapidly-absorbed protein such as whey is going to Physiology further supporting the use of whey protein
lead to a greater insulin and amino acid response than a before and after exercise. Dr. Hulmi looked at key signal-
casein protein. New research suggests that having a ing pathways for stimulating protein synthesis and stimu-
S6K
whey protein shake may be the most anabolic supple- lating muscle hypertrophy (p70 , 4E-BP1). Activation of
ment you can take. the Akt/mTOR pathway and its downstream targets,
S6K
In a previous study, Finnish researchers randomly p70 /4E-BP1, is requisitely involved in regulating skeletal
assigned subjects to consume a whey protein shake muscle fiber size.
before and immediately after exercise, while another In the study, young men consumed either a whey pro-
group consumed a drink that looked and tasted exactly tein drink (15 grams of whey protein isolate) before and
the same, but was just a placebo. Neither the subjects after resistance exercise, or a placebo. The men per-
nor the researchers knew who was getting the whey pro- formed a heavy resistance training protocol at 80 percent
tein and who was getting the placebo. There was no dif- of a 1 RM with 2-minute rest periods. At the end of the
ference in daily protein, carbohydrate, fat, and total calo- study, the whey protein group had rapid increases in the
rie consumption between the two groups. The only key signaling pathways for muscle protein synthesis and
difference was a whey protein shake added before and also accelerated muscle hypertrophy— increased activa-
S6K
after exercise. The protein consumption of the subjects tion of p70 which prevented the decrease in 4E-BP1 and
was already pretty high, ~1.4-1.5 g/kg. And importantly, also enhanced and prolonged the activation of mTOR—
nutrition was not restricted— so the study examined all good for muscle protein synthesis and growth.
whether the addition of a timed, high-quality protein to Dr. Hulmi’s research showed that taking whey protein
meals can be as important as suggested. strengthens and prolongs the key signaling pathways for
2
So how much effect can two little timed whey protein protein synthesis after resistance exercise.
shakes have? The men performed whole-body resistance I spoke Dr. Hulmi about the study and he said, “It is
exercise for 21 weeks. At the end of the study, sub- not a surprise that whey is such an effective source for
jects who consumed as little as 15 grams of whey growth, as early milk in lactation (mother milk) has ~90
protein before and after exercise, twice weekly, percent whey! Compared to normal bovine milk which
had greater increases in muscle hypertrophy than has only ~20 percent of whey. So nature has made a wise
1
the placebo and control group. The group that con- selection to support growth. The practical applications of
sumed whey protein before and after exercise had an the study are clearly ‘whey to go’ at least immediately
increase in muscle quadriceps area of ~10 percent, while after workout but possibly also before exercise to effec-
the placebo group had an increase of ~7.5 percent. Of the tively support muscle anabolism.” ■
muscle strength variables, whey protein intake also had
a minor positive effect on isometric leg force production References:
in the leg press. So, here you have two groups doing the 1. Hulmi JJ, Kovanen V, Selänne H, Kraemer WJ, Häkkinen K, Mero AA.
Acute and long-term effects of resistance exercise with or without protein
exact same exercises and workouts, yet a simple whey ingestion on muscle hypertrophy and gene expression. Amino Acids, 2008
protein shake was the only difference for those who got Jul 27.
2. Hulmi JJ, Tannerstedt J, Selanne H, Kainulainen H, Kovanen V, Mero
bigger. A new study took the earlier study and examined AA. Resistance exercise with whey protein ingestion affects mTOR signal-
the signaling pathways for protein synthesis. ing pathway and myostatin in men. J Appl Physiol, 2009 Mar 19.

nutrition By Robbie Durand, M.A.
performance
Amino Acid Blend
Increases Muscle
Mass and Strength
S
everal recent studies have
highlighted the role of essen-
tial amino acids as indepen-
dent signals for stimulating key meta-
bolic pathways for muscle growth. For
instance, ingesting essential amino
acids before and/or after resistance
exercise potentiates the resistance
exercise-induced activation of p70S6K,
an important enzyme for increasing
protein synthesis after exercise. Three
amino acids which have recently been
reported to have beneficial effects on
muscle anabolism are arginine, gluta-
mine, and HMB.
Not all studies have shown positive
findings when administered alone, but
the combination of these amino acids (e.g., promoting protein synthesis, • Muscle Armor supplementation
administered together has yet to be attenuating muscle damage). In accord resulted in greater increases in mus-
examined. Specific amino acids such with the beneficial effects of amino cle mass and strength and more lost
as arginine have been shown to acute- acid supplementation, HMB supple- body fat.
ly increase circulating levels of growth mentation decreases circulating mark- • Muscle Armor supplementation
hormone, whereas glutamine is pur- ers of muscle damage (e.g., CK) after increased resting and exercise testos-
ported to have beneficial effects on the resistance exercise and may have anti- terone levels, increased resting GH lev-
immune system and glucose regula- catabolic properties. els, and reduced resting cortisol levels.
tion during periods of intense training. Researchers investigated the effect
HMB supplementation decreases cir- of a specific amino acid supplement The researchers speculated that the
culating markers of muscle damage called Muscle Armor. Muscle Armor anti-catabolic actions of HMB, com-
(e.g., CK) after resistance exercise and contains 7 grams of arginine, 7 grams bined with essential amino acids,
may have anti-catabolic properties. of glutamine, 3 grams of taurine, 1.5 improved anabolic hormones— which
With regard to chronic adaptations, grams of HMB, and roughly 6 grams led to a greater anabolic state and
several studies of HMB supplementa- of dextrose. Subjects were assigned greater increases in muscle mass and
tion have reported positive effects on to a 12-week resistance-training pro- strength.
muscle mass and body composition. gram; the subjects performed 6 sets
These results may be due to HMB’s of 8-10 repetitions with 2-minute rest Reference:
ability to reduce protein breakdown periods. The subjects consumed Kraemer WJ, Hatfield DL, Volek JS,
and stimulate protein synthesis either a placebo or the Muscle Armor Fragala MS, Vingren JL, Anderson JM,
Spiering BA, Thomas GA, Ho JY, Quann EE,
through multiple mechanisms. supplement (twice daily, once with
Izquierdo M, Häkkinen K, Maresh CM.
Therefore, it seems that amino acid breakfast and once with dinner). At
Effects of Amino Acids Supplement on
supplementation can potentiate the end of the study, the Muscle Physiological Adaptations to Resistance
responses and adaptations to resis- Armor made several improvements Training. Med Sci Sports Exerc, 2009 Apr 3.
tance exercise via several mechanisms compared to the placebo. [E-pub ahead of print]

MuscleGrowth
Update By Robbie Durand, M.A.
Combining Cardio With

Resistance Exercise:
Y
ou just finished a grueling session of working out and port, and blood vessel growth, whereas those upregulated
now it’s time to do some cardio. Wait… combining car- by prolonged strength training are involved in processes
dio with resistance exercise may hinder muscle that regulate protein synthesis and transcription and trans-
growth, according to a new study. lation. The research group reported for the first time that a
In the Journal of Applied Physiology, researchers report- great number of genes that regulate these processes are
ed that if you are trying to gain muscle mass, combining chronically elevated, specific to this type of training.
resistance exercise and cardio in the same session Strength-trained individuals, on the other hand, are char-
may disrupt genes for anabolism.4 It has been shown acterized by muscle hypertrophy/protein synthesis, which is
that repeated high-intensity, short-duration contraction pro- reflected in the novel genes and the gene clusters upregu-
motes muscle hypertrophy and strength gains,1, 2 whereas lated. These data support the notion that regular strength
prolonged, low-intensity contractile activity is associated training chronically alters skeletal muscle gene expression
with increased mitochondrial density and enhanced resis- to promote protein synthesis and hypertrophy, thus main-
tance to fatigue (an aerobic muscle fiber taining the phenotype for improved
type).3 Previous research observed only muscle force production. In contrast, the
modest hypertrophy with endurance If doing certain endurance training phenotype has a
training, combined with resistance exer- strong association with aspects related
cise in skeletal muscle of subjects.
exercises turns on to mitochondrial biogenesis, improved
specific genes, oxygen supply, and energy metabolism.
Type of Exercise then combining The novel genes and the gene clusters
Influences Gene highlight the chronic upregulation of
Expression exercises may genes specific to the characteristic phe-
Researchers from Australia, in a result in a ‘mixed’ notype for efficient energy provision
study published in Medicine and Sports signal in muscle. from metabolism during rhythmic, con-
Science and Exercise, examined genes tinuous muscle contractions in
from well-trained endurance athletes endurance exercise.
and resistance-trained athletes to determine if a particular In summary, there is evidence that basal gene expres-
type of exercise turns ‘on’ different genes. Twenty healthy sion patterns in human skeletal muscle are altered after
males volunteered for this investigation. Seven were chronic (greater than eight years) endurance and strength
endurance-trained cyclists who had been training for eight training. In particular, training-specific differences exist in
years (cycling 250-600 kilometers per week). These subjects groups of genes that are involved in adaptive processes
5
had no history of strength/resistance training. Six subjects that are important in response to different types of training.
were strength-trained (ST) powerlifters who had been On the basis of this perspective, it is probable that chronic
strength/resistance training exclusively for nine years (three training subtly regulates numerous genes from important
to four sessions per week). functional groups in human skeletal muscle, possibly
As might be expected, genes chronically altered in through modulation of processes that control mRNA degra-
endurance subjects are predominantly involved in energy dation, as a long-term adaptive mechanism to cope with
metabolism and mitochondrial function, membrane trans- repeated training stimuli.

MuscleGrowthUpdate
What Happens If You (genes for muscle tissue breakdown) were elevated. Thus,
Combine Aerobic and the results indicate that endurance activity after resistance
Resistance Exercise In training may have the capacity to exacerbate genes for
the Same Session? catabolism and subsequent protein degradation.
If doing certain exercises turns on specific genes, then Consequently, when resistance exercise is undertaken after
combining exercises may result in a ‘mixed’ signal in mus- endurance exercise, upregulation of ubiquitin ligase
cle. Therefore, the possibility exists that the cumulative, expression may be suppressed. Moreover, PGC-1-alpha
adaptive effect with consecutive resistance and endurance mRNA— a gene that turns ‘on’ an aerobic phenotype—
exercise bouts results in an ‘interference effect’ with con- was elevated when cycling preceded resistance exercise.
current training. This means that cardiovascular training The results indicate that endurance activity prior to
turns on genes for an aerobic fiber type (increased type I resistance exercise may diminish anabolic response, while
fibers, increased mitochondria), while resistance exercise endurance activity after resistance exercise may exacer-
turns on a resistance training gene phenotype in muscle bate inflammation and protein degradation. AMPK has
(increased type IIAB muscle fibers, increased anaerobic been termed a metabolic ‘master controller’ activated by
threshold, etc.). By combining the two, you have a ‘mixed’ exercise and changes in glycogen content in skeletal mus-
gene expression being translated in muscle. cle. AMPK activation was not different 15 minutes after
Researchers from Australia took trained men and each successive exercise bout. However, AMPK above rest-
assigned them to either one of two conditions. One experi- ing baseline was higher 3 hours after cycling was done
mental trial consisted of a bout of resistance exercise fol- after resistance exercise, indicating metabolic stress may
lowed by a bout of endurance exercise (cycling), while in have been exacerbated when endurance exercise was per-
the other trial, subjects performed the reverse exercise formed subsequent to resistance exercise.
order (i.e., endurance, then resistance exercise). The results provide support for the contention that
• Following a standardized warm-up (2 x 5 repetitions at (acute) combination of cardio and resistance exercise train-
50 percent and 60 percent of 1RM, respectively), subjects ing back-to-back does not promote optimal activation of
4
performed 8 sets of 5 repetitions at ~80 percent of 1RM. anabolic pathways. Thus, undertaking both resistance
Each set was separated by a 3-minute recovery, during exercise/cardio together in close proximity influences the
which the subject remained seated on the leg extension acute molecular profile and likely exacerbates acute ‘inter-
machine. ference’ of key anabolic-signaling pathways.
• Subjects performed 30 minutes of continuous cycling One of the things I was highly critical of in this paper
at a power output that elicited ~70 percent of individual was that after exercise, the subjects did not eat for 3
VO2 peak. hours— a huge flaw in the study. I contacted Dr. Hawley
Muscle biopsies were taken before, 15 minutes after, and he said that this was a preliminary study, and
and 3 hours after exercise. researchers have samples where the subjects consumed a
post-exercise protein/carbohydrate shake to see if there
Combining Cardio and was a different effect on the genes in muscle. The study is
Resistance Exercise set to be released in a few months.
Disrupts Genes for If you going to do cardio, it may be better— for an opti-
Anabolism mal anabolic effect— to do it earlier or later in the day, as
Basically, it’s a ‘no win’ situation no matter which way opposed to doing it before or after resistance exercise.
you look at it. Combining cardio and resistance exercise
disrupted genes for muscle anabolism. For example, here To listen to Dr. Hawley’s interview, go to
is what the researchers found when genes were analyzed. MuscularDevelopment.com and click on Audio Online:
• Cardio Before Resistance Exercise: A novel finding http://www.musculardevelopment.com/content/view/1463/182/.
was that an endurance bout undertaken prior to resistance
exercise suppressed IGF-1 Ea (a gene splice of IGF-1) References:
mRNA (~42 percent) and also induced small declines in 1. Fry AC, Schilling BK, Staron RS, Hagerman FC, Hikida RS,
Thrush JT. Muscle fiber characteristics and performance correlates of
mechano growth factor (~27 percent). The findings repre-
male Olympic-style weightlifters. J Strength Cond Res, 17: 746-754,
sent the collective effect of diverse contraction modes, and 2003.
it is tempting to speculate that endurance exercise imme- 2. Tesch P, Komi P, Hakkinen K. Enzymatic adaptations consequent
diately preceding resistance exercise attenuates anabolic to long-term strength training. Int J Sports Med Suppl, 8: 66-69, 1987.
response. 3. Hawley JA. Adaptations of skeletal muscle to prolonged,
intense endurance training. Clin Exp Pharmacol Physiol, 29: 218-222,
• Resistance Exercise, Then Cardio: Cardio per-
2002.
formed after resistance exercise increased genes for mus- 4. Coffey VG, Pilegaard H, Garnham AP, O’Brien BJ, Hawley JA.
cle tissue breakdown. Muscle breakdown genes were ele- Consecutive bouts of diverse contractile activity alter acute respons-
vated (atrogin, 21 percent and MuRF mRNA, 53 percent) es in human skeletal muscle. J Appl Physiol, 2009 Apr;106(4):1187-97.
when cycling was performed subsequent to resistance 5. Stepto NK, Coffey VG, Carey AL, Ponnampalam AP, Canny BJ,
Powell D, Hawley JA. Global gene expression in skeletal muscle from
exercise. Previous studies showed that following a single
well-trained strength and endurance athletes. Med Sci Sports Exerc,
bout of endurance exercise, atrogin and MuRF mRNA 2009 Mar;41(3):546-65.

Part Three: Biceps
By Ron Harris, Photography By Per Bernal
The Mr. Olympia: A Battle

For the Well-Armed
The Mr. Olympia title has been held over the
years by most of the men with the best biceps of
their respective eras: Larry Scott, Sergio Oliva,
Arnold, and Ronnie Coleman. When you consid-
er that the biceps muscle is the most popular
showpiece for trainers that run the gamut from
kids who mess around with cement weights in
their garage all the way up to top amateur and
pro bodybuilders, you see how critical it is to
have outstanding biceps development. Dennis
Wolf is well aware of this. Compounding the sit-
uation is the fact that this year’s Mr. O lineup is
going to be stacked with a group of ‘A-list’ dudes

with formidable bi’s. Think about the guns onstage with
just these guys: Dexter, Heath, Cutler, Kai, and Victor. It’s
enough to make most guys run and hide!
‘Big Bad Wolf’ is up to the challenge. He also knows that
he faces a special obstacle courtesy of his amazing melon
deltoids, which some have called the best in the sport
today. “With very big shoulders, you need a lot of mass in
the arms or else they look small,” he says. “Someone like
me might have to make his arms 22 inches or more in con-
test condition just so my arms look as big as another guy
with smaller shoulders and only 20-inch arms.”
Here are the exercises he is currently selecting from
in his arsenal as he strives to forge bigger guns to bring
to Vegas.
Barbell Curls
Once Dennis mastered proper form on barbell curls,
he found them to be the single most productive exercise
for his biceps. “You have to include the classic free-
weight movements in your training if you really want to
grow, and it doesn’t get more classic than this one,” he
notes. His rep speed is usually slow and controlled, but
occasionally in the off-season he will loosen up his form
and blast out more explosive reps with very heavy
weight. Normally, he does 2 warm-up sets with 95
pounds for about 12-15 reps each, and then performs
sets of 8-10 reps with 135, 155, and 185 pounds. “At dif-
ferent times of year I will go higher on the reps,” he
says. “I find that the muscle gets used to doing the
same rep range after a while. Right now I am in my
heavy off-season mode and I am keeping the reps
lower.”
It should be said that for some trainers, sets as low
as 8 reps will do little to stimulate the biceps. Try various
rep ranges such as 6-8, 8-10, 10-12, or even 12-15 to
determine what your own biceps respond best to.
Big Bad Wolf’s Top 3

Biceps Exercises
Alternate Dumbbell Curls
“This is the only exercise that works both functions
for the biceps— curling up and twisting the hand. When
you get to the point where you can handle pretty heavy
weight in good form on these, your biceps will be a lot
bigger than when you started.”
Barbell Curls
“Barbell curls are the classic mass builder, and I real-
ly do think the straight bar is more effective than the EZ-
curl bar. If it hurts your wrists, try using wrist supports,
either the ones that close with Velcro or the type that is
like a knee wrap but for your wrists.”
One-Arm Dumbbell Preacher Curls

“If you are like me and have overpowering shoulders,
it’s important to find biceps exercises that take the delts
out of the movement. The preacher curl bench forces you
to isolate the biceps so it does all the work, and it’s been
an important part of my biceps workouts for years.”

Hammer
Dumbbell Curls
Wolf does not ignore the
brachialis on biceps day, rec-
ognizing that it’s a muscle
that can add significant thick-
ness to the upper arm, espe-
cially when the arms are
viewed from the front in the
‘relaxed’ stance. “A thick
brachialis also makes the
arms look so much better in
the rear double biceps pose,”
he comments. Three sets with
a pair of 65s, using that
‘thumbs-up’ hammer grip,
takes good care of them.
Other times he will do his
hammer curls using a rope
attachment on the low cable
pulley. “It just depends on
what kind of mood I am in
that day,” he says. “In the off-
season I tend to use dumb-
bells almost all the time for
these, but as I get closer to a
show I find I like the rope and
the cable, for some reason.”
Rise of the
Machines? Not
for These Biceps!
Dennis Wolf uses almost
exclusively free weights when
he trains his biceps. “It just
gives me the best and most
intense feeling in the muscle,”
he explains. Most machines he
has tried don’t come close to
the burn and pump he can gen-
erate with some good old-fash-
ioned cold iron in his hands.
There is really only one
machine he does like for
biceps, and that’s one that sim-
ulates the preacher curl.
Dennis didn’t specify the make
and model, but that’s probably
for the best. “Some machines
Dumbbell Concentration Curls
will feel right for some people
A useful biceps movement for someone with huge shoulders is the concentration
and not for others,” Wolf
curl, and Dennis does those, too. “I really don’t know if they can help you get a better
noted. “You should really try
peak like people say,” he admits, “I would like to think so! But they are very good for
them all and use only the ones
isolating the biceps and making them burn.”
that give you that perfect feel-
When he does these, it’s 3 strict, squeezing sets with a 45 or a 50. More often than
ing in the muscle.”
not, Dennis prefers to do his one-arm dumbbell curls on a preacher bench. “I find I
If no machines at your gym
can really take the shoulder out of the movement and force the biceps to do the work
fit the bill, don’t worry about it.
with the arm braced on this pad. It’s harder to cheat with a preacher bench, too— a
Free weights have worked just
lot of guys swing their bodyweight back and forth like a rocking motion when they do
fine for many generations of
concentration curls. If you can do them with good form, that’s great. But if not, try
bodybuilders, and something
doing them on the preacher curl bench.”
tells me they always will.

One-Arm Cable Curls
Though he does feel free weights are tops for
building mass, Dennis also will include one or two
movements with a machine or a cable for every body
part. “They allow you to get a better pump, and I do
think they can give you better shape and muscle
quality,” he says. The one-arm cable curl is a frequent
choice to finish off his bi’s with a skin-tight pump. He
sinks the pin somewhere around 60 or 70 pounds
and puts the final blowtorch to his screaming biceps.
Actual Biceps
Workout— March 2009
Barbell Curls 2 warm-up sets:
95 x 15, 95 x 12
135 x 10
155 x 8
185 x 8
Alternate 65 x 8
Dumbbell 70 x 8
Curls 80 x 8
One-Arm 50 x 8
Dumbell 55 x 8
Preacher Curls 60 x 8
Wolf’s Pre-Workout
Supplement Stack
1. Nutrex LIPO-6 Black (fat-burner)
2. Nutrex HEMO-RAGE Black Anabolic
Pre-workout drink)

Front Double Biceps Cable Curls Best Biceps Ever?
Another finishing movement Dennis sometimes does for “This is a tie between Arnold and Brian Buchanan.
biceps is what I call the ‘front double biceps cable curl,’ as this Brian was a pro from Great Britain in the 1980’s,
gives you the best visual image of how the movement is done. known mostly for his tiny waist— it made my waist
With the pulleys set high, the biceps are curling from a different look wide by comparison! But he also had some
angle than they are accustomed to. “I feel it in my biceps peaks, amazing biceps. You all know what Arnold’s biceps
and that’s an area of the muscle I am really trying to make bet- looked like, but you should do a Google image
ter,” Wolf says. “Always remember that cable movements for search for ‘Brian Buchanan bodybuilder’ so you can
biceps are best done at the end, not the start of the workout. see what I mean. It’s crazy to me that so many young
For best results, do your barbell and dumbbell work first.” guys today have never even heard of him!”

Time Is Running Out!
As any of you who compete on average once a year
know, the off-season goes by much too fast. With the
average contest diet lasting 12-16 weeks, you are left
with roughly eight or nine months to build as much
overall mass as possible, or in many cases to improve a
stubborn body part. In the case of our man Wolf, this
already brief timetable was cut even shorter thanks to
his hernia surgery last fall. For a few weeks he couldn’t
train at all, and that recovery period was followed by a
break-in phase when he gradually returned to heavy
training over the course of a couple of months.
“People think that I competed last at the 2008 Mr.
Olympia and I am doing no shows until the 2009
Olympia, so Dennis has a whole year to improve him-
self,” Wolf observes. “The truth is that my off-season is
going to be maybe a little over five months of really
solid workouts before I have to begin my prep for the
Olympia. That’s not a lot of time, but I am trying to
make the most of it. Every day I train as hard as I can
and I eat as much quality food as possible to feed the
muscles and make whatever gains I am able to.
“The longer you have been training, the tougher it
gets to make any new gains, but that’s why being a top
pro bodybuilder is such a great achievement. To keep
getting better even when it doesn’t seem possible
takes more effort and dedication than most people
could ever understand. But it’s also a more rewarding
feeling than most will ever know, too.”
By the time you read this, Dennis will only have a
couple of months left to bring up his biceps and other
areas that need attention before he starts preparing for
what will likely be the most competitive Mr. Olympia
contest we’ve had since the new millennium kicked off.
Rest assured, Wolf isn’t wasting a single minute!
Dennis Wolf
Training Split
Monday: Chest, triceps and calves
Tuesday: Biceps, hamstrings and calves
Wednesday: Quads
Thursday: Back and calves
Friday: Shoulders and calves
*Most days, Dennis trains on a double split, hit-
ting a large body part in the morning, then a
smaller body part and cardio in the evening.

Dennis Wolf’s Pro Record
2006 Santa Susanna Pro 3rd place
2006 Europa Super Show 7th place
2006 Montreal Pro 5th place
2006 Mr. Olympia 16th place
2007 New York Pro 3rd place
2007 Keystone Pro Classic Winner

“The longer you
have been training,
the tougher it gets to
make any new gains,
but that’s why being
a top pro body-
builder is such a
great achievement.
To keep getting bet-
ter even when it
doesn’t seem possi-
ble takes more effort
and dedication than
most people could
ever understand. But
it’s also a more
rewarding feeling
than most will ever
know.”
—Dennis Wolf
Top 4 Biceps Training

Blunders
1) Training Too Heavy
“The biceps are not a huge muscle group. When you
use so much weight that you need to use your back and
it looks more like a deadlift, something is very wrong.
Use less weight, do it right, and you grow more.”
2) Working Arms 2-3 Times A Week

“You use your arms any time you work back, chest,
and shoulders. If you add to this by working them
more than once a week, it’s too much for them. They
are unable to recover and grow. I have tried working
arms twice a week hoping for better gains, and I got
no results.”
3) Doing Too Many Exercises

“Biceps are not a big, complex muscle group like the
back. You only need three or at most four exercises to
work the biceps properly. Anything past that and you are
just taking away from their ability to recover. Hit them
hard with good form once a week with three or four
exercises and no more than 12 sets, and they will grow.”
4) Training Biceps After Back

“The biceps get worked pretty hard from rows, chins,
pulldowns, and deadlifts. If you try to do a bunch of curls
after that, they are already tired and you can’t get a real-
ly good workout. The only people who should do this
are guys who have biceps that grow very easily. Even
then, they should only do two exercises. Most body-
builders are better off training biceps with something
like chest or shoulders, or even on a day that you only
train arms and nothing else.” ■

VICTOR
AND KAI
BLAST ARMS By Ron Harris, Photography by Per Bernal
GUNNING FOR
NUMBER ONE!
2 Top Guns
from Gotham
These guys were numbers one
and two at the Arnold Classic, and
they are both heavy favorites to
win this year’s Mr. Olympia,
already set to be the most fiercely-
competitive battle the O has wit-
nessed in many years. Victor was
the rightful winner in the eyes of
many the last time he set foot on
that stage in 2007, and a lot of peo-
ple feel he is the heir apparent to
the throne— a throne being kept
warm for him by Dexter. As for Kai,
this will be his first time at the big
dance. But his timing couldn’t be
better. After his stunning and deci-
sive win at the Arnold Classic,
Greene has become a lot more
than simply that quirky guy from
New York with the interesting pos-
ing routines. He is now a genuine
threat to snatch the Sandow trophy
this September.
A Tale of Two Young

Gunslingers From
the ’Hood
We here at MD use the term
‘gunslinger’ pretty liberally (actual-
ly, it’s Flex Wheeler who got us all
saying it), but Kai and Victor do
both own a set of thunderous can-
nons when it comes to biceps and

triceps. Both have won the Arnold
Classic and Victor has been runner-
up at the Olympia. You simply don’t
achieve those feats in modern pro
bodybuilding without sporting
incredible biceps and triceps.
Victor and Kai were both blessed
with superb genetics that they have
made the most of over many years
of intense, heavy training. No disre-
spect to anyone who was so gifted
that he was able to turn pro after
only a few years of lifting weights,
but Martinez and Greene both start-
ed working on their physiques
before they were even teenagers.
Kai grew up in various foster
homes and institutions as a ward of
the state of New York, and even
under those harsh conditions he
found ways to fashion exercises out
of whatever equipment or objects
he could gain access to. Once Kai
was able to get his hands on real
weights, his muscles grew at an
alarming rate. While still a teenager
and totally drug-free, he had built
20-inch arms— a measurement
most men never see in all their
years of training, no matter what
substances they do or don’t use.
Victor Martinez was also deter-
mined to make his dreams of being
big and strong come true from a
very early age. At the age of 12, he
would sneak out of his bedroom
late at night in the crowded apart-
ment he shared with his parents
and eight brothers and sisters.
Careful not to wake his strict father
lest he get his ass beaten, Victor did
endless chin-ups on the molding
above the doorway, and push-ups—
progressing from standard, to
doing them between chairs, and
finally handstand push-ups as the
Kai Greene’s MuscleMeds power in his chest, shoulders, and
Supplement Stack triceps grew. A bit later, he man-
• Arimatest: Sublingual Anti-aromatase and Testosterone Booster. aged to get a pair of dumbbells,
1 tablet in the morning and 1 tablet in the afternoon. which were used for two different
• eNOXIDE: New Nitric Oxide Super Molecule. exercises, done in the morning and
2 sublingual tablets pre-workout to increase pumps and growth.
evening. The first was wrist curls,
• CARNIVOR: Bio-engineered All Beef Isolate Protein Powder.
3 scoops (69g protein) 3 times per day. which were done every morning
• HexaGHen: IGF-1 and GH Optimizer containing sublingual GHRP-2. before school in junior high. “I did 4
2 tablets before bedtime.

sets for each arm, then carbed up on a nutritious
breakfast of Pop Tarts or Frosted Flakes while I
watched “Transformers,” “GI Joe,” “Thundercats,” or
“He Man.” Going to school with his pumped-up fore-
arms, he made his cash for candy and video games
by arm wrestling other boys in the tough school.
Then at night, Victor rolled the 30-pound dumbbell
out from its hiding place under his bed for the other
exercise he did— overhead extensions for the triceps.
“I would do 20 sets of 10 reps for each arm, trading
back and forth, while I watched TV,” he tells us. “It
would usually take a whole hour, from the time “The
A-Team” started until it was over.” By the time he got
an actual weight set and started doing exercises like
the bench press and barbell curls, his arms were
already 15 inches. After high school, he found his way
over to Elmo’s Gym and really started to sprout like a
weed. At 19, his arms were well over 19 inches and
on their way to hitting the magic 20 that all body-
builders dream of, yet only a select few ever reach.
He passed the big 2-0 a long time ago, and now
sports a pair of the best guns in the game.
Old-school blasting with free weights is how both
Kai and Victor built their incredible arms, and now
they throw in some cable work to really polish off the
big guns. Here are some of the exercises these two
amazing physique competitors use all the time.
Preacher Curls
Though Kai often does barbell curls, another
favorite barbell move on biceps day is preacher
curls. “I find that I’m able to spark deeper, more
meaningful contractions when the arms are sup-
ported and immobile,” Kai comments. “You defeat
the purpose of the strict preacher curl if you let
your whole body swing like a pendulum from rep
one to heave up the weight, though.” Still, Greene
concedes that there is definitely a time and place
for ‘cheating’ type of form. “Cheating to extend the
Kai’s Last Arm Workout

(mid-April 2009)
Barbell Curls 3 x 15, 12, 12
Preacher Curls with EZ-bar 3 x 15, 12, 12
Alternate Dumbbell Curls 3 x 12
V-bar Cable Pushdowns 3 x 15
Skull-Crushers 3 x 15, 12, 12
Dips on Parallel Bars 3 x 15
Victor’s Last Arm Workout

Barbell Curls 3 x 10-12
Alternate Curls on Incline Bench 3 x 10-12
Dumbbell Preacher Curls 3 x 10-12
1-arm Overhead Dumbbell Extensions 3 x 12-15
Weighted Dips on Parallel Bars 3 x 10-12
Close-grip Bench Presses 3 x 10-12
Cable Pushdowns 3 x 12

Victor Martinez’s MHP
Supplement Stack
• Morning: DREN: 1 capsule; Glutamine-SR: 6 grams (1 scoop)
• Meal 1: SARM-X: 1 tablet; T-Bomb II: 3 tablets; Probolic-SR: 3
scoops (60 grams of protein)
• Meal 2: Activite: 2 tablets
• Pre-Workout: DARK RAGE: 1 scoop; A-Bomb: 4 tablets
• Post-Workout: Dark Matter: 1 serving
• Meal 4: Post-Workout Meal (1 hour after) Probolic-SR: 3 scoops;
SARM-X: 1 tablet; T-Bomb II: 3 tablets
• Meal 5: Activite: 2 tablets
• Meal 6: Probolic-SR: 3 scoops; Glutamine-SR: 6 grams (1 scoop)
• Before Bed: Cyclin-GF: 4 capsules

set and work the muscle deeper into the ground can be bench set at a high angle. “It gives you more range of
very useful— but all too often what we see is guys motion because you can lower it farther down,” he tells us.
cheating the whole time because they have too much On pretty much anything involving a dumbbell or a pair of
weight on the bar to handle properly.” dumbbells, Vic can handle up to 100 pounds at his most
Martinez will also focus on preacher curls at times powerful, though he will generally stay closer to 75-80
rather than the standing version. “I actually believe that pounds for better control of the weight and a superior con-
for overall mass and thickness, the preacher curl is better traction.
than barbell curls,” he reveals. “Because you got that pad When Kai wants to isolate one biceps at a time and real-
keeping you from moving, it’s a lot harder to cheat.The ly focus on a tight squeeze, he frequently opts for dumbbell
biceps do all the work.” He cautions, as Kai did, that if you preacher curls. “I really like the preacher bench because it
let your hips come up while you lower the bar and sit back stabilizes the shoulder and forces you to use stricter form,”
down as you lift, it is possible to use a ton of weight but he says. “It’s a totally different feeling from preachers with
hardly even involve the biceps. “Keep your ass down on a barbell, much more targeted and intense in the belly of
preachers if you want your bi’s to grow,” he scolds. “I the biceps muscle.” One look at the crazy peaks of Greene’s
don’t care how much weight you can use if you look like a biceps, and you know he is an expert at the targeted demo-
damn see-saw.” lition of that particular muscle!
Dumbbell Preacher Curls Dumbbell Concentration Curls

Just as Victor often alternates between the straight and As for his famous biceps peaks, Victor says he owes
EZ-curl bar when he does standing barbell curls, he also them to years of concentration curls. “I know genetics
rotates between using a bar or a dumbbell for preacher has a lot to do with it, but even with the best genetics
curls. When he uses a dumbbell, he likes the straight side you still have to do the right exercises to bring the peaks
of the preacher pad, rather than the usual angled side you out.” Concentration curls focus on the very mid-range of
see Kai using here. Or, Vic may instead use an incline the curling motion, making them ideal for focusing on

the middle of the biceps muscle where the peak, for weights around and wind up hitting mostly front delts,” Kai
those who have a peaked shape at least, is located. says. Though he used a rope attachment and a cable pulley
Martinez alternates between doing his concentration for hammer curls at this photo shoot, most of the time
curls the standard way, which is to sit down and brace Greene actually does them using one arm and a dumbbell,
the working arm against the inner thigh as seen here, or leaning over very much like those old-school concentration
the non-supported ‘hanging’ version guys like Arnold curls. Victor Martinez also prefers to work hammer curls
used to do back in the ’70s. one arm at a time, in his case on a preacher bench to
“I do like to have my other arm on a dumbbell rack or ensure strict form.
something solid for balance when I do them that way,” he
says. “In a way this version forces you to be a little more Straight-bar Cable Curls
strict, because your arm will start to swing around if you Victor has really taken more of an open-minded
cheat. You have to go slow make the biceps do the work.” approach to his training over the past couple years. When I
Kai actually prefers the old-school version of concentration first started talking to him six or seven years ago, he was
curls over the seated style most of the time. “Whether or all about free weights and considered cables pretty much a
not concentration curls can actually bring out more of a waste of his time. Since then, he started incorporating
peak or not is debatable,” he says, “but regardless, the some cable work pre-contest, and eventually was supple-
movement lets you focus on that mid-point of the rep menting free weights with cables year-round. “I do think
where you work the belly of the muscle.” cables can help you bring out more detail in the muscles,
and that’s the name of the game for me now,” he says. “I’m
Hammer Curls not trying to get much bigger, just refine what I have so it’s
Hammer curls can do a perfect job of beefing up the a lot more polished and mature-looking.”
brachialis as well as the short head of the biceps, but only Though he doesn’t think cable curls compare to the bar-
if you do them right. “A lot of guys swing and throw the bell version when it comes to building size, Martinez does

feel that they offer certain
advantages all their own.
“What I like to do with the
cables is pause at the very
top of the rep and squeeze
real hard for a second. You
can do that with a barbell, but
you don’t get as much ten-
sion on the muscle at the top
like you do with a cable curl.”
‘Front Double
Biceps’ Curls
In my ongoing effort to
make this the official name
for this exercise, burn that
moniker into your brain as
you see Victor performing it.
Curling from such a high
angle is a killer way to pin-
point the short head of the
biceps, the segment that’s on
the inside and faces the
observer when in a front-dou-

ble-biceps pose. Better-devel-
oped inner biceps also create the
illusion of higher peaks. “I just
like this exercise because it has a
totally different feel to it,”
Martinez says.
Rope Pushdown
A perfect way to warm up the
triceps, and one that many pros
do religiously at the start of their
triceps workouts, is the rope
pushdown. “I don’t usually count
this as part of the workout,”
Victor says. “It’s just to get the
blood flowing in the muscle and
around the elbow joints, get weight,” he says. “It all depends. My pushdowns. Victor feels cables are far
some heat in there to get it all workouts change all the time.” more versatile than free weights in some
ready for the real workout.” As respects. “I can either do these very strict
such, his reps on it are higher V-bar Cable Pushdown by keeping my elbows tight to my sides, or
than what he does for work sets, Though skull-crushers get all the I can let them drift out a little bit and use
often in the 15-20 range. “I might credit for being kick-ass triceps the whole stack and then some for more of
stay there and make it my first builders, certainly a lot of mass has a power movement. But I’m always looking
exercise too, with heavier also been built with heavy cable for a good contraction and stretch.”

Kai employs a variety of grip attachments at different physique from the rear in your quarter turns,” Kai informs
times. He may begin with rope pushdowns to grease the us. “That area can never be too thick or too full and round.”
joints and get a light pump going, then clip on a short As it’s a finesse movement, lighter weights and a slower
straight bar for heavy pushdowns or even ‘power push- controlled rep speed are what you’re looking for on these.
downs.’ “On those, I lean forward with a close grip on the Victor normally doesn’t go higher than 12 reps for arms,
bar, and let my elbows flare out,” he tells us. “You could but on these he will do as many as 15 reps per set.
almost think of this exercise as a close-grip bench press
motion, but done with a cable and upside down because Dips
you’re pushing down rather than up.” Kai has been doing dips since his days as a foster kid
when he would rig up any two objects suitable to get
One-arm Reverse or between and push himself up from. Over the years, he has
Hammer-grip Cable Pushdown done them both weighted and with bodyweight alone, and
No area can be neglected if your goal is to own the doesn’t really have a preference. “Weighted dips are defi-
best physique in the world, so both Kai and Victor often nitely more of a power movement and can build good
include single-arm pushdowns using either a reverse or thickness in the whole triceps,” he concedes. “But you can’t
hammer grip to target the long head of the triceps. “This write off bodyweight dips either. You can get higher reps
is the region of the triceps that you see when viewing a and have much better control over the contractions. It’s a
“Victor has massive, round, bulging

muscles all over his body, and his
arms are among the best in the
world. Most pros would have to die
and be reborn to have that type of
muscle size and shape.” —Kai

“It’s [Kai’s] biceps that
really stand out. He has
those double-split peaks
like Ronnie. Overall his
arms have so much detail
that they really make
certain poses, like his rear
double biceps, almost
impossible for anyone to
match.” —Victor
lot easier to hold and squeeze at the top with your “Victor has massive, round, bulging mus-
own weight as opposed to if you had 100 or more cles all over his body, and his arms are
pounds strapped to your waist.” Then again, if you among the best in the world. Most pros
weigh over 300 pounds as Kai does these days in would have to die and be reborn to have that
the off-season, I doubt you would need to bother type of muscle size and shape. Just being
with any extra weight. Victor has done more than around Victor makes me feel proud, like I’m
his share of dips on the parallel bars, but found his part of some exclusive order of mutants like
triceps get more stimulation from bench dips. “You the X-Men.”
don’t have to worry so much about the pecs and Of Kai’s arms, Victor said: “It’s his biceps
the front delts taking over that way,” he notes. that really stand out. He has those double-
split peaks like Ronnie. Overall his arms have
How Do They Rate so much detail that they really make certain
Each Other’s Arms? poses, like his rear double biceps, almost
I knew both of these guys have way too much impossible for anyone else to match.”
respect for each other to waste my time baiting Two gunslingers about to start off on that
them with a loaded question like, “Whose arms dusty, winding trail into the desert— of Las
are better?” Instead, I just asked Kai and Victor to Vegas, that is. Victor and Kai will be packing
rate the other’s guns. Of Victor’s bi’s and tri’s, Kai large-caliber weapons, which is exactly what
had this to say: you need going into a battle to the finish. ■

Branch Warren and Markus Ruhl
Talk Back Training By Ron Harris,
Photography by Per Bernal
BEHEMOTH
BACK-LASH!
July 2009 Malestrom
www.musculardevelopment.com 6-7-2009 MD 205
You know how some hit TV shows like “The Honeymooners” had a ‘lost episode’ that never aired? On these pages is ‘The
Lost Workout!’ A few years back, MD ran a popular series of training articles featuring two of the freakiest bodybuilders on
earth, Branch Warren and Markus Ruhl. We had these two behemoths blast chest, shoulders, arms, and legs. I thought we
had seen the last of the Warren/Ruhl epic workouts, but apparently there was one last session we never saw— until now.
Just in time for Markus Ruhl’s final curtain at the 2009 New York Pro, here he is with Branch as they discuss all manner of
back-related training topics.
RH: When you first started was Mr. Olympia, and before him were which exercises you focused the
bodybuilding, was back a body Dorian and Lee Haney. Having a most on?
part you were interested in devel- great back had become a lot more MR: Lat pulldowns and seated row-
oping? important. ing with the cable. I still do a lot of
BW: Not really. My legs responded MR: Back was not really some- rowing exercises in my back routine. I
really fast, and that made me want to thing I cared about too much, either. hope to improve my back, step-by-
get a lot more mass in my chest and Like every bodybuilder when he step, and look sharper in my lower
shoulders. My delts had no caps to starts training, I put the focus on back most of all.
them, and my chest was kind of flat. chest and arms; those were the body BW: I stuck with the basics. I did a
My back was always OK, or at least it parts I liked to improve as much as I lot of deadlifts, bent-over barbell rows,
was good enough for the level I was could. I don’t think I even trained the one-arm dumbbell rows, pull-ups, and
competing at for a while. Once I turned back with anything for at least the lat pulldowns. Deadlifting had always
pro, that’s when I really decided my first year. been big at Metroflex, along with
back had to be a lot better if I wanted RH: What were your early back squats. I hated deads— still do— but I
to be up there with the best. Ronnie routines like? Do you remember did them all the time.

RH: Was back something sions, you will feel your quads
that grew easily for you in working. Same with curls,
your early years of train- assuming you aren’t cheating
ing? What came first for too much. But with the back,
you, width or thickness? you really need to concentrate
BW: The thickness is defi- and learn to feel those mus-
nitely what I had first. Some cles contracting.
guys have naturally wide clav- RH: What do you feel
icles and they’re wide before has been the most produc-
they even touch a weight. That tive back exercises for you
wasn’t me. I needed a lot of over the years?
beef back there before there BW: Deadlifts, barbell rows,
was some respectable width. and pull-ups.
MR: Back was always a MR: Seated rowing is one
‘bad’ part for me. It’s easy to of the best exercises for me.
improve my biceps, shoulders, So it’s my main thing I do in
and chest— but to improve every back workout, with
back was always hard work. I cables and a Hammer
gain a lot of muscle, but it’s machine.
hard to get my back really RH: Besides free
shredded. That’s what I’m try- weights, which machines
ing to do for my show in New do you prefer to use to
York [New York Pro]. I have train your back?
had good mass in my back for BW: I use the lat pulldown
a long time, but never the little and the seated cable row, and
details and striations. I like the Hammer Strength
RH: Looking back in pulldown machine where you
time, what mistakes did use a reverse grip. My favorite
you make with your back machine is a plate-loaded ver-
training, or what would tical T-bar row that Brian made
you do differently? himself for Metroflex. You feel
MR: I trained too heavy. For it right in the center of your
the last three years, I’ve back.
trained with more easy MR: I use a lot of Hammer
weights. My wife Simone saw Strength machines. You can
improvements in my back train with crazy angles and
when I start doing this, so I you always get a good pump.
changed my whole back rou- RH: Do you believe
tine from ‘heavy’ to ‘easy’ and deadlifts are essential for a
[used] more rowing exercises. great back? Have you done
More size is not going to help a lot of them in your own
me place better, but more training?
detail will. MR: I do deadlifts from
RH: Branch, did you do time to time. But I always
anything wrong, in retro- injure myself when I do this.
spect? Last time I did deadlifts, I
BW: My form sucked. My couldn’t walk upright for three
main concern was to pull ‘X’ days [afterward]. It is a good
amount of weight for ‘X’ num- but dangerous exercise. I
ber of reps. I didn’t have a real would do them all the time if
mind-muscle connection with they were safe for me, but I
my back at all. I think the back keep getting hurt.
is the toughest area to feel BW: Trying to build a great
working. Think about it. If you back without deadlifts is like
do a few sets of leg exten- trying to get great legs with-

out squatting. You may somehow manage to do it even-
tually, but good luck. I’ve been doing them since I was 16
and I wouldn’t do them unless they worked— because I
truly do hate them.
RH: Same question, but about chin-ups. Were
chin-ups an exercise you did a lot when you were
younger, and do you still do them today?
BW: I did do a lot of them. When I was younger, I
would aim for a total number of reps like 40 or 50, and
do as many sets as it took to reach that number. Usually I
could get 40 or 50 reps in 3 sets. When I trained with
Johnnie Jackson, he was big on doing weighted pull-ups.
I would hang a 50-pound dumbbell off my waist and do a
few sets of wide-grip chins. Chins really do hit the upper
back in a way that lat pulldowns don’t, so they’ve always
been a favorite of mine.
MR: I was doing chin-ups when I start training, but
now I am too heavy to do that anymore. Most of the year
I weigh about 320 or 330 pounds. It can hurt the shoul-
ders when you do chin-ups and are so heavy.
RH: Have you always had a good mind-muscle
connection with your back, or did it take you
awhile to master that?
MR: I always felt a good pump in my back from the
first day on, but just to have a good feeling does not
mean the muscle will grow fast. For example, I always
feel a good pump in my triceps but it’s one of my worst
body parts. It’s important to train smart and make
changes from time to time to improve your muscles. A
pump does not always mean the muscle will grow.
BW: I don’t think I had that connection with my back

Malestrom 6-7-2009
down really well until I was already a pro. It took years understand and to accept that we are bodybuilders and not
and years and I had to get away from that mentality of powerlifters. And a bodybuilder needs to train smart— not
always having to use the heaviest weights possible. Most just heavy.
guys never get to that point, unfortunately. RH: Sounds just like gym rats here in the USA.
RH: What would you say are the most common We’re not so different! Branch, what do you think is
mistakes bodybuilders make that keep them the reason most guys never get a decent back?
from having the best back development they are BW: Markus hit it right on the head. I think almost
capable of? everybody goes too heavy and swings the weight. That’s
MR: Train too heavy. Sometimes when I look around in mainly because when you train back, even what looks
my gym in Germany, I see so many mistakes because like good form may not be effective unless the person is
people think if they use more weight, they will gain mus- actively contracting the back during the set. I tell every-
cle much faster. But that’s not true. It takes a long time toone to start out ‘super-light’ and learn how to recruit the
lats. On rows, I can get a pump using just the
Branch Warren’s Markus Ruhl’s bar if I really squeeze.
Training Split Training Split RH: When it comes to rowing exercises, do
Sunday: Off Monday: Chest you think cables or machines can be just as
Monday: Back Tuesday: Back good as barbells and dumbbells?
Tuesday: Chest Wednesday: Triceps BW: I wouldn’t say they can take the place of
Wednesday: OFF Thursday: Biceps
free weights. You still need to do barbell and
Thursday: Arms Friday: Legs
Friday: Legs Saturday: Shoulders dumbbell rows. But a machine or cable row is
Saturday: Shoulders & deadlifts Sunday: OFF perfect to follow-up with after you do those. I
usually do.

MR: No, for rowing nothing works better than free RH: Do you use straps for back training? Do you use
weights. Even though I like the cables and machines them for everything, or only on your heaviest sets?
very much, I always do some barbell or dumbbell BW: I only use them on my heaviest sets. I think using
rows in my routine. straps too much will really weaken your grip. Your grip
RH: Do you think that the back should be should at least be strong enough to hold on to the bar for the
trained twice a week if it’s a weak area for first couple of work sets. I don’t ever use straps on deadlifts.
someone? RH: What? Seriously, even with 500 pounds?
MR: No. When you train once a week and you give BW: Nope. I use the over-underhand position like a power-
100 percent in your training, you have to give your lifter. Left hand under, right hand over. I don’t know how
body time to recover and to grow. It makes more guys do it with both hands over. That never felt right to me.
sense than to overtrain. I never do a body part more RH: Ruhler, what about you? Do you strap it on?
than once a week. MR: I use straps only when I do my heavy sets. But for the
BW: Maybe for something like arms you can hit them rest of the training, it’s good exercise for your forearms to
twice a week, or even chest for a while like I did years train without straps. It’s important to have big forearms when
ago, but back? No way. It’s too big of a body part to your arms are big, or else it looks funny.
work twice a week. You would get overtrained very soon RH: What about a weight belt? Do you wear one for
doing that, and you wouldn’t be able to make any gains. exercises like deadlifts and barbell rows?

BW: Absolutely. go as heavy on deadlifts. I have been doing sets of 25 reps
MR: I train always with a belt. After I tore my bellybut- with 315. Three sets like that and everything is on fire— traps,
ton twice, it’s a ‘rule’ for me to train with a weight belt all lats, lower back, hams, glutes, even your calves. The lower
the time— no matter what exercise I do. back gets worked very hard, especially.
RH: I remember one of those hernias— it looked RH: Can you tell me what you did in your most
like you had a doorknob sticking out of your belly- recent back workout?
button. Shit, I would wear a belt 24/7 if that hap- BW: It was yesterday, so I think I can remember. (Note:
pened to me! Next up, what about traps? Should this conversation took place in the final stages of Warren’s
the traps be trained with the back, or with the prep for the Arnold Classic, so he wasn’t quite ‘all there.’) I
shoulders? started with a couple of warm-ups on the lat pulldown
BW: I do traps with back. It’s just a matter of personal machine, then did 2 work sets of 15 reps. From there, I
preference, but it makes more sense to me to do exercises went to the incline T-bar row and did sets with three, five,
like shrugs when you are doing heavy pulling movements and seven plates on the bar. I think the reps were around
on the same day. 15, 12, and 8. For the last set I started with seven plates
MR: I train it with my back. It makes more sense for me. and kept stripping one off every time I hit failure. After that
But for the last two years I’ve only trained traps with 3-4 I did one-arm dumbbell rows: a 120 for 8 reps, and 2 sets
sets. Mine don’t need to be any bigger. with the 200 for 15.
RH: Do you train your lower back directly, with RH: Don’t tell me there was more?
hyperextensions or good-mornings? BW: There was. I went to the vertical T-bar machine, the
MR: I do the hyperextensions. I only feel pain when I do one Brian made, and did a bunch of sets on it. I think it was
good-mornings, like an ‘injury’ pain. I am sure it’s also a four plates for 15 reps, 6 for 15, 7 for 10, then 5 for 30, 4 for
good exercise to improve lower back for many guys, just 40, and 3 plates for 50 reps.
like deadlifts are great. But I can’t be injuring my lower RH: Crazy.
back all the time, or I couldn’t train everything correctly. BW: Not done yet. I did a couple sets of 15 reps on a seat-
BW: I was doing hyperextensions for a long time. But ed Cybex rowing machine, then finished up with 3 sets of
since I tore my triceps last summer, I haven’t been able to deadlifts, all 315 for 25 reps. Then I was all done, trust me.

RH: I would hope so! Markus, what about you?
MR: I started with T-bar rows, and I think I put up to six
plates on the bar. This is light for me, so I did about 20 reps
for all the sets. Then I did dumbbell rows. I will do a set with
as much as 150 pounds for 15-20 reps, and then go down
much lighter to like 130 and get a better squeeze. I used to
always use a 200-pound dumbbell, but now I go lighter. After
this I do lat pulldowns with a wide grip, then also with an
underhand grip, not so wide. Then I do more cables on the
seated row and again I go for a really good squeeze where I
can count to ‘one’ every time on the rep. Then I did another
rowing machine, the Hammer, and that was it.
RH: What would you still like to improve on with
your back? How do you plan to make these improve-
ments?
BW: I have the size, now I just need detail, detail, detail.
You can never have too much detail. It’s why Ronnie’s back
was so incredible. There were some guys out there who had
almost as much mass, but none of them had the detail to go
with it like he did, the deep separations and striations. I hon-
estly feel that if I can get my back to show the same level of
detail as my legs, I will be much harder to beat.
MR: To get my back sharper and more detailed onstage. I
want to be sure that I have one of the best backs onstage,
like I had in 2006 at the Olympia. That was probably my best
back yet, even though I got my best placing at the 2004
Olympia.
RH: In what ways would you say that your back
training has changed the most since you turned pro?
Malestrom 6-7-2009
MR: I train with more free weights,
rowing exercises and deadlifts. That’s
the key to a good, massive back. I
changed my training again three
years ago to lighter weights so I get
more detail.
BW: The exercises haven’t changed
much. I would say that the volume
has increased, and I have become a
lot more aware of squeezing the mus-
cles back there.
RH: Which bodybuilder still
competing today do you think
has the best back development?
Does it compare to Ronnie’s and
Dorian’s?
BW: That Joel Stubbs guy from the
Bahamas probably has the best back
today. If he ever got his legs to match,
he would be the second coming of
Ronnie. As for someone with a bal-
anced physique, I’d say Dexter has
the best back. It has really nice shape,
thickness, and detail. I feel it’s why he
beat me at the Arnold a couple years
ago. From the front, we were pretty
evenly matched. Once we turned
around, his back just had more defini-
tion and detail than mine did.
MR: I think Phil Heath has one of
the best backs in bodybuilding histo-
ry, even though everyone talks about
his arms a lot. At the last Olympia,
Heath had the most conditioned back
I think I have ever seen. He does not
have the size like Ronnie or Dorian
did, but he is still a very young guy.
Ronnie’s back was unbeatable, but
Phil’s comes pretty close to Ronnie’s
with all the separations and stria-
tions he has. When he gets more
size, his back will be just as good as
Ronnie’s was.
RH: Who do you think has a
better back, you or Branch?
MR: I think we have the same
problem, to get our back shredded.
Branch had done better with this so
far than I have. But my face looks
nicer than Branch’s!
RH: According to Simone,
sure. But I bet Trish Warren has a
different opinion. Branch, same
question?

BW: Me. I give it up to him on
shoulders and overall freaky size,
though. Markus is a monster.
RH: Branch, I remember there
was a MuscleTech ad once that
talked about your craziest leg
workout ever. Did you ever do
anything insane for back?
BW: Yeah, we used to go in and
just do deadlifts for an hour and a
half to 2 hours sometimes. I don’t
know how many sets it would end
up being, probably around 25 or 30.
You felt like you got hit by a truck at
the end of that workout.
MR: I have never done anything
like this. I always felt that the back
needs to be hit from many angles.
RH: That ought to do it, guys.
Special thanks to Mary Cipriani of

Ultimate Nutrition for her assistance
with Markus Ruhl’s interview.

220 MD Malestrom 6-7-2009www.musculardevelopment.com July 2009
MARK ALVISI
AND MIKE LIBERATORE’S
HEAVYWEIGHT LEG BLAST
By Ron Harris, Photography by Per Bernal
At the 2008 NPC Nationals, Mark Alvisi and Mike Liberatore

were the last two heavyweights standing. And both were standing
on some pretty impressive wheels. We got these equally-matched
rivals together a few days later to push each other through a hel-
lacious leg workout— and give us the lowdown on how they
whack their wheels for wicked size, shape, and cuts!
July 2009 Malestrom

www.musculardevelopment.com 6-7-2009 MD 221
Way back when, ous at ages 19 and 20, I was in the army and the gym on
did you have a clue? base had a group of guys in their 30s and 40s who invited
Liberatore: I didn’t know a whole lot, but instinctively, I me to train with them. There was one sergeant in particu-
understood that a full range of motion was best. Even lar, an Asian guy, who had great legs and showed me all
back in high school, I would see guys loading up the leg the basics of proper leg training.
press in the weight room and just hardly bending their
knees a little, while I used less weight, but brought my How well did your legs respond to
knees down to my chest. I wish I had a mentor or even a early training?
powerlifting background, because it did take me a while Liberatore: My legs grew pretty easily, and I have to
to learn how to put a good leg workout together and how attribute that to having a high percentage of fast-twitch
intensely legs need to be worked. muscle fiber. At 5‘7½“, I could dunk a basketball when I
Alvisi: Fortunately for me, when I started getting seri- was younger. What you see now is really just from about

and would also kick the heavy bag regularly. A lot of the
things we did had you supporting your bodyweight on just
one leg. It didn’t take long once I started training for me to
get very strong on leg extensions and the leg press, and
my legs were growing fast.
Whose leg development inspired

you in the beginning, and who
inspires you today?
Liberatore: I remember seeing Paul DeMayo on that old
TV workout show with Shawn Ray, and he was doing legs
while wearing a belt that said ‘Quadzilla.’ I had never seen
legs like that in my life. They didn’t even seem like they
could be real. Of course I also saw photos of Tom Platz, we
all did. These days I would have to say Branch and Kai
probably have the best legs in the pro ranks. I did a photo
shoot for MD back in 2007 when I won the Cyber Classic,
and I got there while Per was finishing up shooting
Branch. His legs are just insane.
Alvisi: The first time I remember looking at a picture of
someone’s legs and saying Holy Shit, it was Platz. The
guys who inspired me when I started really getting into
the sport were Flex Wheeler and Lee Priest. Flex had those
two or three years of hard training,

because before that I now know I
wasn’t putting enough effort into my
leg workouts. Because I did a lot of
running and played basketball before
bodybuilding, I had a pretty good
base and that carried me for a while
until my upper body really took off
and overpowered my legs.
Alvisi: I also had a good base from
my martial arts training throughout
high school. We did a lot of jumping

full, round muscles that just hung off the bone, and Lee things affect you differently— you get drunk faster, for one
was incredibly thick all over. Ronnie also had some gigan- thing. The night before, I had a whole lot of pasta and
tic, freaky wheels. Most recently, I was blown away by the homemade wine. So once I got into my leg workout and
way Phil Heath’s legs looked at the Olympia. They were so kicked up the intensity, my stomach started reacting badly
full, they looked ready to pop. The year before that, and I had to throw up.
Dennis Wolf displayed some awesome leg development
in the quads and hams. The thing with legs is that you Squats: must do them,
have to be nice and full for them to really pop. If you’re or not necessarily?
ripped but flat, you just don’t get the same visual effect. Liberatore: You got to squat. I haven’t been squatting
enough, so recently I started doing them at the end of my
Have you ever puked or passed out leg workout so I don’t have to go too heavy. Charles Glass
while training legs? has a lot of his guys do it that way. I read that he feels you
Liberatore: I’ve gotten sick, but that was mainly a result wind up using more lower back and glutes if you squat
of pushing myself hard in extreme heat. In my early-to- early on when you’re fresh. My legs are fine doing 500-600
mid-20s, I trained at World Gym in Palatine, Illinois. It was pounds, but my lower back just can’t take it. I always end
one of those dungeons that didn’t believe in air condition- up getting hurt when I go that heavy, and then it bothers
ing. I never passed out, but there have definitely been me for a good week or so. So now I pre-exhaust with
times when I had to lay down on the ground and simply other exercises so I get more out of squatting with less
could not get back up for a while. weight. I’ve been seeing a chiropractor, but what I really
Alvisi: The time that stands out in my mind was when I need to do is start getting strong on hyperextensions and
was visiting my family in Italy. It’s a higher altitude and just get my lower back stronger and more stable.

Alvisi: I believe there is a certain amount
of leg development you will never get if you
don’t squat, and specifically go all the way
down. For years I was afraid to go even to
parallel, because I worried about messing
up my knees and I relied more on leg press-
es. Eventually I decided I had to get over my
fear. I started squatting and went back to
square one, starting out light and making
sure I went below parallel. My lower back
also gives me trouble off and on, so a lot of
times I use a Smith machine to squat. Since
I don’t go as heavy on front squats, I always
do those with a barbell. But overall, I can
honestly say I have a lot more mass, round-
ness, and sweep to my quads since I started
incorporating squats on a regular basis.
Quads and hams: keep ’em

together or split ’em up?
Liberatore: I’ve done it both ways and
gotten decent results. I think it’s just a matter
of personal preference. Some people can
only train for so long before they start run-
ning out of gas, others can hit it hard for a
lot longer.
Alvisi: I don’t feel I can do justice to both
in one workout. They are both large, power-
ful muscle groups. I like to devote a good
45-60 minutes to a body part, and I would
run out of energy if I tried to hit quads and
hams. I either do them three to four days
apart, or I will do quads in one workout,
then come back a few hours later and do
hams.
Leg training—
love it or hate it?
Liberatore: I wouldn’t say I love training
legs, but I do like it. It’s a lot easier with a
good training partner or group of guys.
There are four or five of us who meet every
Sunday afternoon at the gym to work legs,
and it’s a good time. We push each other to
do our best, and we move through the work-
out faster than you might think.
Alvisi: I do love training legs. I’ve always
been strong on legs, and that makes it a fun
body part to train. The only downside is that
when my lower back is in pain, I have to
avoid squats and focus more on things like
the leg press where my back is supported. I
get regular chiropractic adjustments, but still
there are days my lower back is fine and
days where it’s not so good. I would imagine
many MD readers can relate to that.

Straight sets— or more intense fare form for sets of 10-12 reps. I also finish both quads and
like drop sets and supersets? hams with ‘sevens’ from Hany Rambod’s FST-7 Training
Liberatore: You always have to change things up, system. I feel that finishing all workouts with a strong
whether it’s the actual exercises, the amount of sets or pump is very valuable at creating a fuller look.
reps, or how you perform the sets. For example, on the
leg press I will usually do about 4 work sets of 15-20 Rate your legs.
reps, but I have done things like finish with a set of 50 Liberatore: They have good shape to them. I have
reps. When I was younger, I would do things like 10 sets deep separation in the quads and some nice feathering
of 10 with 315 on squats, and then all I would need to when I’m in condition. I still need a bit more sweep and
complete the workout would be a few sets of leg curls more inner thigh development. On a scale of 1 to 10, I
and extensions. Regardless, you have to keep heavy give them a 7. They were fine for an amateur, but now
weight in your workouts. If you are always doing crazy that I’m a pro it’s a whole different ball game.
giant sets with lighter weights, I don’t think you can Alvisi: I’m focusing on more depth to my hams from
grow much. front to back. I want more overall mass in the quads and
Alvisi: I used to do a lot of things like drop sets and hams, and even more so the calves. The type of structure
supersets years ago. I found that they helped my legs I have is a shorter torso and longer legs, so it requires
look more conditioned and harder, with better separa- more mass for my legs to really look thick. They are pret-
tion— but they weren’t doing anything to increase the ty good now, but they need to be better for me to reach
mass. Now I do straight sets, as heavy as I can in good my goals in the sport.

What’s the number one mistake What’s the most impressive feat of
bodybuilders make in leg training? lower body strength you have done?
Liberatore: Not using a full range of motion. When I Liberatore: There was one time I was training with Blair
do squats or front squats, it’s ass to heels. I always go at Mone, and he had just done 25 or 30 reps with 13 plates
least below parallel, even though it means using a bit on each side to equal what I had done the week before. I
less weight. I like what Ed Nunn said about checking was up last, and I decided I was going to just see what I
your Superman cape at the door when you get to the could really do. I did something like 50 or 55 by basically
gym. Your ego can be your worst enemy when it comes blocking everything out and just doing rep after rep. My
to getting results. Guys love to use a ton of weight just legs turned purple near the end, and my face was white as
so everyone can see how strong they are, but they don’t a sheet, oddly enough. It took me a long, long time before
do full reps and their legs suffer as a result. I could breathe normally once that set was over.
Alvisi: Most guys emphasize the quads too much and Alvisi: My most memorable set was also on a leg press.
don’t put enough effort into their hamstrings. That goes Every leg press is different, of course, so it’s impossible to
for the majority of guys in the gym, and even a lot of compare one to another unless it’s the same exact make
competitive bodybuilders. Hams aren’t as much fun to and model. We had one at my old gym that was pretty
train, but they are half the thigh. heavy. Nobody could load it up with all the plates it would

Mike’s Training Split:
Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Shoulders
Friday: Arms
Saturday: Off
Sunday: Legs
mize the separations between the

glutes and hams without them, and
they also help with getting striated
glutes. I remember the first time I
did walking lunges, my glutes were
literally so sore the next day that I
could not sit down.
What did you do the

last time you trained
legs?
Liberatore: Let’s see… I started
with some light leg extensions to
get the blood going, then I moved
to the leg press. Those were actually
single-leg leg presses— I feel them
a lot more that way. After that, I did
a few sets of seated leg curls on the
Hammer Strength machine. Then I
did squats, heavy leg extensions
and the leg adductor.
Alvisi: My first workout of the
day was hamstrings at 1 p.m. I did
stiff-leg deadlifts, then lying leg
curls. On the leg curls I worked up
to the stack, then pinned on anoth-
er plate for my last set. I did seat-
ed leg curls, and for my final set of
sevens, I did alternating legs on
the standing curl— 15 reps for the
right, 15 for the left, with no break
until each leg had done 7 sets. At
every other workout, I will do
standing leg curls earlier for stan-
hold, a total of 32, and do a full rep. I could do a good set dard sets and use lying leg curls for my sevens.
of 10 full reps on it. At 8 p.m., I came back and did quads. I warmed up
with some light leg extensions, then did 5 sets of front
Lunges: valuable exercise or better squats. After that, I pyramided up over 6 sets on the leg
left to chicks? press to everything the machine would hold. All those
Liberatore: What convinced me that lunges were invalu- sets were for 12 reps. I did the same thing on leg exten-
able was the fact that I got away from them for about a sions, 6 sets of 12 reps with two extra plates pinned on
year and then looked back at older stage shots. I had man- by the time I got to my final set. Between each set of
aged to lose a good bit of separation between the quads extensions, I did a set of walking lunges without weight.
and hams from the size, and that was the only change I When I get closer to a contest, I do my lunges on their
had made to my leg training. I like walking lunges. own and hold dumbbells. To finish up quads, I go back to
Alvisi: I absolutely think lunges belong in the workouts the leg press and do my sevens, 15 reps each. Every other
of every serious bodybuilder. I don’t think you can maxi- workout, I finish with hack squats.

Mark’s Training Split: dieted at the Nationals, and my legs were down in size. Compare those
Day one: Biceps and triceps pictures to the Junior Nationals a few months before, and you will see
Day two: Hamstrings they were bigger and fuller then. So I would give Mark the nod at
Day three: Chest
Nationals for best wheels out of the two of us— as long as it’s under-
Day four: Quadriceps
stood that my legs normally look better. Plus, I am filling in my inner
Day five: Delts and traps
Day six: Back thighs— that’s one of my main goals this year as I take it as one long
Day seven: REST off-season to grow and improve for the pros.
Alvisi: These pictures were taken after Mike had a chance to fill back
out, and they are probably a better representation of what his legs really
Are hack squats a knee look like. My legs have a different shape to them. Whose are better? I think
wrecker? the fans should decide that, not us. ■
Liberatore: I do all the way down, just
like Dorian did in his “Blood and Guts”
video, and I have never had a problem. Do
I think it’s a good idea to load the hack
squat up and use a weight you have to
really struggle with for just a few reps?
That’s probably asking for trouble. I do
mine with my feet together and toes just
angled slightly out. I feel that hits the
sweep much better than a wider stance.
Alvisi: I use them at the end of my leg
workout for 7 sets with only 30 seconds
rest between, so I am only putting a cou-
ple plates on; I’m just chasing a pump. I
agree with Mike— I would be pretty nerv-
ous going super heavy on hacks. I go
down until the machine hits the floor.
Knee wraps and belt: one,

both, or neither?
Liberatore: Belt yes, wraps no. To me,
knee wraps are like a bench shirt; they are
a tool to lift more weight, but not to work
the actual muscle harder. On my heavier
sets of hacks and leg presses, I will keep
my hands on my knees for support. I use a
belt mainly on squats, whether those are
regular, front squats, or hacks.
Alvisi: I have never once used knee
wraps. For the longest time, I didn’t wear
a belt because I wanted to have good core
strength. But Hany convinced me that
wearing a belt would actually help me
keep my midsection tight and avoid that
distended gut that so many guys get.
That’s all I needed to hear.
Whose legs are better?

Liberatore: You probably want each of
us to say our own legs are better, but I
say they are different. Mark definitely
has better thickness to his inner thighs. I
have better teardrops and deeper sepa-
ration in general. You also have to take
into account that I was tired and over-

FLEX CRITIQUE By Flex Wheeler, Photography by Per Bernal
DENNIS WOLF
VS. JAY CUTLER
We have been talking a lot lately about some of the Then you have Dexter and Phil Heath. Even though it
most exiting match-ups set to go down at this year’s Mr. was Jay who was declared the runner-up last year, many
Olympia. Kai and Victor were first and second at the Arnold felt that the real threat on that stage came from ‘The Gift.’
Classic, as Martinez was not at his best and Kai edged out A substantial contingent of fans felt Phil should have won,
the ‘Dominican Dominator.’ This year’s Mr. Olympia is one and with improvements this year ‘The Blade’ may not be
highly-anticipated rematch. able to hold him off again.

FLEX CRITIQUE
tors were given the opportunity to be
compared to all others.
Wolf’s Best vs.

Cutler’s Best
Dennis did get to stand next to
Cutler at the 2008 Mr. Olympia, but
as luck would have it, he had flat-
tened out considerably in the final
two weeks because of a low-carb
diet. Dennis says he won’t make the
same mistake this year! Jay wasn’t
his best either, and hadn’t been very
close since his first win in 2006. But
Dennis learned a lesson from his dis-
aster, and as for Jay? Cutler is bris-
tling to get his title back this year and
has vowed to bring a package to the
Orleans Arena that nobody will stand
a chance against. At their best, which
of these massive blond bombers
would prevail? That’s the question we
pose this month, so let’s start break-
ing these physiques down.
Size
No doubt about it, these are two
enormous specimens. Dennis is
5’11” and has been around 270 the
last couple times we have seen him,
although he claims he really should
And last but certainly not least, in the mouths of many in the audi- have been more like 285 last year.
we have the subject of this month’s ence. Complaints were so vocal that Jay is two inches shorter at 5’9”, and
Flex Critique— the battle between the IFBB made it a policy in judging his weight jumps all over the place
East and West. Germany’s (by way to make sure that all top-10 competi- from the low 260s up into the 280s.
of Russia) Dennis Wolf came on
strong at the 2007 Mr. Olympia,
where he made an incredible jump
from the dreaded 16th place (shared
with six other dudes whom the
judges didn’t take the time to place
in any particular order after they had
their top 15) to the top five. The ‘Big
Bad Wolf’ looked phenomenal in his
second Mr. O outing: thick, full, and
grainy hard. Fans of Wolf were out-
raged that there was never an
onstage comparison between him
and Jay Cutler, the eventual winner.
It was even speculated by some that
during the posedown, Jay deliber-
ately avoided standing next to
Dennis— as it would have pointed
out Wolf’s superiority.
Admittedly, that’s a bit of a stretch.
But still, the incident left a bad taste

soned over almost 18 years of hard
labor with the iron. Dennis has only
been hitting the weights hard for
about 10 years, and still has a way to
go to catch up with Cutler in this
department.
By The Parts
Back
Wolf has taken a lot of flack over
his high lat insertions. But bodybuild-
ing isn’t really so much about genet-
ics as what you do with what you
were given. Dennis has a hell of a
wide wingspan and has filled it in
with plenty of thick muscle. More
importantly, his back is etched with
clear details and striations. Jay Cutler
definitely has more overall back
mass and his lats insert lower, but
his wider waist (due to thick
obliques) detracts from the visual
impact those ‘monster lats’ would
Sometimes these radical fluctua- Muscle Maturity otherwise have. Also, Jay has had an
tions in weight happen in as little as This is an area that would be hard issue with loose skin in his lower
24 hours, as Jay has been known for Dennis to trounce Jay in, for the back for some time now. I know
lately to drop extreme amounts of simple fact that Jay has been training some people are really going to
water between the judging on a lot longer than Dennis. Jay has a lot argue with this call, but I give Dennis
Friday and the finals on Saturday— of quality muscle that’s been sea- the vote for better back.
with the plan of sharpening up
enough to solidify a win against
better-conditioned opponents.
But as we all know, a formula so
simple as height and weight never
tells you the whole story. Jay has
wider hips, a thicker midsection,
and is heavier-boned than Wolf.
Dennis has wide clavicles and nar-
row hips, plus smaller joints, which
actually gives him the illusion of
being bigger than Jay in a couple of
poses.
Condition
Obviously, condition isn’t a con-
stant variable with too many guys, so
it’s tough to compare Dennis and Jay
until we see how each of them will
look this year. That being said, Jay
has some areas of his physique that
have been lacking in detail in recent
years. We’ll talk about those in a
minute when we break down body
parts for each man, but suffice to say
that Dennis seems to have the upper
hand here.

FLEX CRITIQUE
Chest looking. And if you get into the cross-striation in Cutler’s quads. They
Once more, Jay has more mass ‘detail’ aspect again, Dennis has all have been a standout body part on Jay
in his chest than Dennis, particular- the crazy splits and striations in his since he was a teenager. His hamstrings
ly in the upper region of the pecs. shoulders you could ever want. Jay are pretty damn good, too. Dennis Wolf is
But when you start looking at detail has had that look in years past, and no slouch in the quads and hams, but I
and striations, again Jay falls short. it’s not out of the question that he have to keep it real here and be fair.
Cutler’s entire lower body
is no joke.
Calves
Jay blows Dennis away
with his big, meaty cows. It
looks like Jay is smuggling a
bowling ball under each one.
Wolf has high calves, and
unfortunately he will never
be able to build the type of
freaky calves that a guy like
Jay, Dorian, Matarazzo, or
Erik Fankhouser can. If there
is one body part that is most
extremely limited by your
genetics, it’s calves.
Arms
Jay’s guns are simply
enormous. I bet if you
stretched a tape measure
around those suckers, they
are close to 23 inches in
girth, even on contest day.
If Jay can get his arms freaky hard like that But you know how they say
again, he wins the ‘arms race.’ If not, the the devil’s in the details?
Big Bad Wolf huffs and puffs and blows Jay’s arms look soft com-
those things down. pared to Wolf’s. This was not
always the case. I hate to
keep talking about the 2001 Mr. Olympia,
It’s one thing to have a lot of bulk, might be able to recapture some of because I am sure Jay is sick of hearing
but it’s another to show deep, the detail he showed before. Check about how great he looked back then. But I
carved splinters. In some shots like out shots of Jay from 2001— he remember seeing so much better separa-
the side chest, Jay’s pecs dominate was simply amazing. tion in his biceps and triceps a few years
over Wolf’s, but in the most-muscu- ago. His triceps used to have cross-stria-
lar pose, it’s Dennis all the way. Legs tions that looked like they had been
Even with one leg noticeably hacked there by a meat cleaver! Dennis
Shoulders smaller than the other, I am has that granite-hard look to his arms. If
Talk about boulders— Jay and going to give Jay Cutler the Jay can get his arms freaky hard like that
Dennis both have some massive thumbs-ups for having better again, he wins the ‘arms race.’ If not, the
delts sitting on top of their clavi- quads and hams. Jay’s quads Big Bad Wolf huffs and puffs and blows
cles. Once you start analyzing the have that crazy outer sweep to those things down.
shoulders of both men, you see them, and separations so deep
that Dennis has more of that round, you could lose spare change in Midsection
capped shape to his shoulders, them. Even in the off-season, you Who has better-developed abdominals?
whereas Jay’s are more squared-off can always see every last hatched That would be Jay. Cutler’s abs look like

FLEX CRITIQUE
What I Hope
Will Happen
I hope Jay pulls out all the stops, digs
down deep, and dials in at 100 percent this
year. He went from an average pro all the
way to being number one in the world, so I
know he has it in him. As for Dennis, I hope
the young lion rises to the occasion and roars
loudly. I hope Wolf is full and ripped, with
improvements to his chest and back from last
year. Then we can see how these two great
bodybuilders truly match up— at their best—
against each other.
What I Think
Will Happen
I fear that Jay will be more like 92 percent.
We keep talking about his needing to return
to the look he had in 2001, when he came
within a point of beating the great Ronnie
Coleman in his prime, but I’m not sure that’s
possible. I think Dennis Wolf will be better
than ever. He’s had a full year since his last
contest and also got some surprise rest from
training courtesy of his hernia operation. He
will also go back to what worked for him in
2007 and not follow a low-carb diet that
made him look extremely flat in 2008!
All of this is nothing more than educated
guessing and speculation. Until we are at the
thick blocks of ravioli that even Chef show and see what Jay and Dennis look like on that day, none of these
Boyardee would be impressed by. He also attempts at prediction and analysis mean jack. The truth will be revealed
has an etched serratus. But unfortunately, his on September 26 in Las Vegas, and only then will we know which man
thick obliques detract from all that. If Jay has gets the best of the other. One thing for sure is that it’s a battle a lot of
figured out something with his training that fans can’t wait to see, and I don’t think they will be disappointed.
was responsible for the wide-waisted look
and deleted it from his program, we could New and Improved Wheels!
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onstage and more of a showman) the sponsors of the EFX Flex Wheeler Charger. ■

Branden Ray’s Delt Routine:
Guaranteed to Deliver! By Ron Harris, Photography by Per Bernal
You Are in For a Treat

I confess that initially I was not too enthusiastic about writing this piece. I had just read
in Branden’s MD column that he had started training his shoulders only every other week
because they were an overly-dominant body part. “Great,” I thought. “This ought to be about
as useful to the readers as another Lee Priest arm training article, or a feature on how Branch
built his legs. In most cases, gifted genetics are to be credited when bodybuilders have a
truly outstanding body part. I certainly didn’t expect B-Ray to have any wisdom to pass on
that you guys could take to the gym and get your own shoulders growing— but thankfully,
I was quite mistaken. Before we delve into his deltoid-training strategies and lessons he’s
learned, here’s a little background.
Brooklyn Baller
As a kid growing up in the tough Crown Heights neighborhood of Brooklyn, there was
only one sport Branden Ray ever wanted to excel at— basketball. His hoop dreams were to
grow to be 6‘6“ like his idol Michael Jordan and play in the NBA. But his DNA was not pro-
grammed as such. Branden took after his mother’s side of the family, who were all short and

thick. One uncle was 5‘9“ and 300 pounds, appearing to Exercise 1: Machine Presses
be as wide as he was tall, and solid. (warm-up)
Branden would get upset when players from other Before he even thinks about touching a dumbbell, Branden
teams in high school would taunt him, saying he sits down at a shoulder press machine and pumps up his
belonged on a football field and not a basketball court. delts with two sets of 15-20 reps. “The machine I actually like
He had already reached his full adult height of 5‘7“ and the best isn’t the type in the photo,” he reveals. “I like a
his shoulders and calves were fairly well-developed. Nautilus machine that allows a neutral grip with palms facing
“My mom used to say, basketball just isn’t for you, you each other.” These two sets get the blood flowing in the mus-
need to find your niche,” Branden recalls. He fought his cles and more importantly, around the joints and connective
naturally stocky tendencies even more by refusing to tissues, so they are more elastic and less likely to tear.
lift weights with the team as part of their conditioning.
“I would wait until he left the weight room, then check Exercise 2: Seated Dumbbell Presses
off everything on my workout chart as if I had done it.” Like most bodybuilders, I have always used the short chair
for overhead dumbbell presses, and I was taken aback when
Maybe Being Muscular Branden dismissed this common piece of gym equipment as
Isn’t So Bad After All… dangerous. “It’s far too easy, and a natural tendency, to lean
It wasn’t until Branden was home from college one back into those with an extreme arch to the lower back,” he
summer and working in a clothing store that he saw big said. “And unless you have a very short torso, you can’t keep
muscles as being something worth having. “A guy your shoulder blades pressed back into the pad either.” Ray
came in who had just been released from prison, and prefers to use an incline bench set almost vertically, but with

roughly a 5-10° lean back. “This prevents me
from arching my back, and also ensures I
can’t lean back and turn the shoulder press
into an upper-chest movement.” He pyramids
up over 4 sets of 10-12 reps from 80 to 110
pounds in each hand.
Exercise 3: Front Dumbbell

Raises (not shown)
This is a new exercise in Branden’s
shoulder routine, added just this year by his
coach, Hany Rambod. Until recently, B-Ray
never thought it made sense to work the
front delts directly, as his had always been
good anyway. ‘Hany convinced me that
what front raises were actually valuable for
was beefing up the area where the upper
pecs tie into the front delts, and he was 100
percent correct about that.”
Ray does 3 sets of 10-12 reps with no
more than 35-40 pounds, but he does not

he had that typical jail physique with the big chest and arms,” Ray says. “He had swing the weights, and he raises
a presence about him, and everyone in the store was just in awe of this guy and them all the way overhead rather
the powerful build he had.” Shortly after that, he met a friend of the family named than the standard range of motion,
Kai Greene, while Kai was still an amateur. “Kai was so much more impressive, to shoulder level. I asked him if he
because he was developed proportionately. What really struck me about him was had ever seen video clips of
his huge legs. Right then I decided that I would become a bodybuilder, not just Johnnie Jackson manhandling a
some guy who randomly lifted weights and built up a couple body parts. And the pair of 110s for front raises. “I
thing was, deep down I knew I could do it— bodybuilding was what I was meant have, and Johnnie can keep
to do all along, even though I tried to deny it.” those,” he replied. “It’s a danger-
Branden quickly became an astute student of the sport, digesting Arnold’s ous movement to sling heavy
Encyclopedia as well as volumes of magazines. He graduated from the weights with, and I don’t even
University of Maryland in College Park, and has remained in the Washington D.C. think you stimulate the anterior
area ever since. He was also fortunate enough to have as his early mentor IFBB delts properly with anything less
pro Don Long, who showed him proper form and helped set up effective train- than 8 strict reps per set.”

Exercise 4: Dumbbell pinkie and do the pouring water on it— I find this much easier on
Lateral Raises motion at the top of each rep to get my wrists than a straight bar.” Key
“I hate to disappoint people who a more complete contraction of the points in Ray’s technique are to
love to hear how much weight the medial delts— a trick I picked up always lead with his elbows and
top guys use, but I don’t use any- years ago from Jay Cutler.” Three keep them high so that the delts do
thing more than 40s on my side sets of 10-12 reps, and Ray is ready the pulling, and not to go too heavy
raises,” Branden divulged. As we to move on. and lose touch with the muscles. He
said earlier, in his brash younger ‘only’ uses a 100-pound bar for 2
years, 70s and 80s were par for the Exercise 5: sets of 10-12 reps. “Giving credit
course, but his form sucked. “Once I Wide-grip Upright where credit is due, I got this exer-
realized that, I had to humble Rows (not shown) cise from watching Charles Glass
myself and start all over again with “This is my favorite shoulder train Flex Wheeler for his first Mr.
25s to learn the correct technique exercise,” Branden says. “I use an Olympia in his old “Flex Wheeler:
and feel,” he says. “I lead with my EZ-curl bar and take the wider grip Hardbody” workout tape.”

ing and nutrition programs. But even so, brash youth has a way of push- Exercise 6: Lateral
ing sage advice aside to satiate its own ego, and this is how Branden Raise Machine
made some early mistakes. (7s for FST-7)
If you’ve been reading MD for any
Consequences of Ego Lifting, length of time, you should be plenty
and a Lesson Learned familiar with Hany Rambod’s FST-7
B-Ray got very strong within just a few years of lifting. And like most training system. Each body part is fin-
of us, he succumbed to the lure of training heavy just for the sake of ished with ‘7s,’ or 7 sets of an exer-
training heavy. When it came to shoulders, he would handle so much cise, typically an isolation movement,
weight that his sets were limited to 6 reps: Smith presses with 315, seat- with just 30 seconds rest in between.
ed dumbbell presses with 140s, and admittedly sloppy lateral raises with Branden caps off his delts with 7 sets
80s. He began to feel some pain in his rotator cuffs, but did his best to on a standing lateral raise machine
ignore it. “That’s a mistake so many guys make,” he notes. “The shoul- like you see here. Or, if he happens to
der joint is unique— it’s a ball and socket joint and extremely vulnerable.” be training at a gym without one, he
One day he was performing incline barbell presses with 355 pounds, will use a seated lateral raise
and the bar hit the lower rack on the way down on one side. The trauma machine. In either case, the pump to
dislocated that shoulder, and Branden’s arm was in a sling for three the side deltoids is outrageous and
months. When he returned to training, he had no choice but to employ needs to be experienced to be fully
stricter form and up his rep range to 10-12, as very heavy weights were appreciated. “I guarantee anyone who
not possible. Much to his surprise, Branden’s shoulders were becoming has trouble with getting a fuller look
wider, thicker, and rounder. He vowed from that day on to forget about to his or her delts that this will do the
trying to lift the heaviest weights possible for just a few reps. trick,” Ray adds.
July 2009 www.musculardevelopment.comMalestrom 6-7-2009 MD 253

Exercise 7: Machine Rear
Laterals (7s for FST-7)
Finally, Branden does a second series of 7
sets on the rear lateral machine, also known as
the reverse pec deck. He leans into the pad and
shifts his bodyweight forward with his feet
behind him to make cheating a non-issue.
Dumbbell Rear Laterals

On back day, Branden will finish the workout with 3 or 4 sets of
bent dumbbell laterals, which also involve the rhomboids and
traps. “I would recommend this to anyone who needs more rear
delt mass,” he says. “Do machine or cable rear laterals as a ‘7s’ set
at the end of your shoulder routine, then hit them again with
dumbbells at the end of back day.”
Contest History
2007 East Coast Tournament of Champions Light-heavyweight & Overall
2007 Junior Nationals Light-heavyweight Winner
2008 USA Championhips 2nd, Light-heavyweights

Not only was he seeing far superior results with better B-Ray on a Beeline for a
form and a more moderate rep range, but the last thing he Pro Card at the USA
ever wanted was another shoulder injury. “It’s probably Right now, Branden Ray is the only amateur body-
the worst area to injure,” he explains. “If you wreck your builder on Team MD. But within a few weeks of you read-
knee, at least you can still train the upper body. With an ing this, he could very well graduate to the pro ranks at
injured shoulder, you can’t do much of anything— bench the NPC USA Championships. Last year he took the run-
presses, curls, chins, forget it. You can’t even hold the bar ner-up spot to another Hany Rambod client, Curtis
on your back to squat. If you don’t take care of your shoul- Bryant, weighing 190 pounds. With all the muscle he has
ders, you are truly at risk of not being able to train at all.” gained since, it will be a struggle for Ray to get down to
To further minimize that risk, Branden takes time before the light-heavyweight limit of 198¼, but he’ll do it. With
each workout to strengthen his rotator cuffs. “Nothing too the extreme condition that has thus far eluded him, but
complicated, I just hold a 5-pound plate in each hand with which Hany ‘The Pro Creator’ is notorious at helping ath-
my arms bent at 90° angles, and rotate up and down.” He letes achieve, Branden will be a very tough man for any-
also applies Glucosa Cream by VPX Sports to his shoul- one in the USA to beat.
ders every morning and evening. “I was actually using this With excellent shape
product before they even signed me,” Ray divulges. “It’s and structure and that Training Split*
the only topical form of glucosamine you can buy, and it ‘round’ look to his Cycle 1 Cycle 2
doesn’t have a medicine type of smell like Ben Gay.®” muscles that only a Back Back
Whether you have had shoulder problems and don’t
Chest Chest & Shoulders
chosen few ever dis-
Arms Arms
want any more (my hand is up, anyone else?), or if you play, Branden is a safe
Legs Legs
have never been hurt but are smart enough to know you bet to stand head and OFF OFF
never want such an injury, it would behoove you to follow shoulders above the
Branden’s example. We’ve given you the workout Branden other light-heavies and *Branden does not recom-
Ray currently follows to not only keep his shoulders leave Vegas as a new mend training shoulders after
chest unless you have very
healthy— but make them huge! IFBB pro. ■
dominant shoulders that grow
easily. Back is intentionally
trained first in each cycle after
a full day of rest to allow for
maximum energy and intensity
to be applied, as this is an area
he is striving to improve.

DORIAN YATES
BLOOD&GUTS By Dorian Yates
MD is immensely proud to welcome one of bodybuilding’s true icons to our family. In addition to winning the Mr.
Olympia six times, Dorian Yates is respected as one of the hardest-training bodybuilders who has ever lived. Equally
feared for his keen intellect and unwavering discipline as he was for his incredible physique during his Olympia reign,
Dorian is widely considered to be one of the most knowledgeable men in the industry when it comes to areas such as
training, nutrition, the psychology of bodybuilding and more. It’s been a long time coming, but at last we are able to
bring you the man once known as ‘The Shadow’— the one and only Dorian Yates!
How ‘The Shadow’ about 9 percent. My logic was that the rie restriction and subsequently lost
Got Shredded more unnecessary weight I put on, the muscle. An overly-long diet had the
Over the six years that I held the tougher it would be to lose. And in same result. For my first Mr. Olympia
Mr. Olympia title, one thing I was attempting to lose large amounts of win in 1992, I dieted for 14 weeks. I
known for was the granite-like condi- body fat, you run an increased risk of peaked too soon and lost some mass
tion I displayed on the stage. I took my losing lean muscle tissue as well. This in the final few weeks. After that con-
contest preparation very seriously, is due to the need to restrict calories test I reviewed all my records, and
especially knowing that every year I to an extreme level. All that being decided to cut the length of the diet
would be facing hungry competitors said, you can’t maintain contest condi- down to 12 weeks for my first title
like Shawn Ray, Kevin Levrone, Flex tion year-round, and it would be fool- defense in 1993 (the famous black and
Wheeler, and Nasser El Sonbaty, all ish and unhealthy to attempt to do so. white posing shots Kevin Horton took
of whom would have liked nothing Yet there is no need to gain large of me at my gym a few weeks out are
more than for me to show up in less amounts of useless body fat. It does the ones you most often see from that
than stellar shape. nothing to facilitate muscle gain, and it year).
Starting back then and continuing makes the dieting process longer, I competed a full 17 pounds heav-
to the present, I have been deluged harder, and more likely to take off ier at the ’93 Olympia than I had been
with various questions about my con- equal portions of fat and muscle. in Helsinki, and everyone went on and
test prep strategy. Since the contest on about how Yates must have access
season is in full swing and summer is Would I change it? to some special drugs or something
right around the corner, I thought it The condition I maintained in the because nobody at that level gains
would be appropriate to share that off-season was perfect for me. I was that much muscle mass in just a year.
now with you, the MD readers. The fol- still eating a surplus of calories and The truth was, I had really only gained
lowing are the most frequent ques- doing minimal cardio, so I was able to about six or seven pounds of muscle,
tions I have received about my contest continue making solid muscle gains. which was still an excellent achieve-
diet. Following each answer, I will also ment. The main thing was that I hadn’t
let you know if, in retrospect, I would How far out from the over-dieted and sacrificed those extra
have done things differently, knowing Mr. Olympia did you start nine or 10 pounds of muscle that I had
what I do now. your diet? the previous year.
The amount I finally arrived at as
How lean did you stay being ideal for me was 12 weeks out. Would I change it?
in the off-season? The average weight loss was two to Because I had experience with both
I typically weighed 295-300 pounds three pounds a week for me. The longer and shorter durations for the
in the off-season, which was about 30- weight generally came off a bit faster diet, I can say with confidence that a
35 pounds over what I would weigh than in the first three weeks of the 12-week diet was the best for me. In
on contest day. At first that may sound diet, but much of that was just water all this, please keep in mind that I am
like a lot of extra weight, but not when since I was reducing my carbohy- talking about what worked for me. You
you consider that I was 300 pounds. I drates. Two to three pounds a week may or may not be able to successful-
often hear about amateurs in lighter- was a manageable amount that didn’t ly duplicate my strategy.
weight classes carrying that much or put me at risk of losing muscle, and I
more additional weight in the off-sea- usually looked very close to where I What did your diet look
son. And in my case, a good amount needed to be by three weeks out. like, and did it change as
of that 30-35 pounds was water. I I had experimented with both the show got closer?
made sure that my abs were always shorter and longer diets. As an ama- The basic premise I always
visible. I would measure my body fat teur, one time I dieted only eight adhered to was that to lose fat, you
with skinfold calipers every so often in weeks. Since I had insufficient time to need to take in fewer calories than
the off-season, and it was usually get in shape, I had to overdo my calo- your maintenance level. I have never

C
N U
O
E M
L
W N
!

DORIAN YATES-BLOOD&GUTS
felt that you can randomly assign a diet to
anybody that designates X amount of calo-
ries and expect it to be effective. The way to
determine your true caloric requirements is
to keep a nutrition log. Write down every-
thing you eat for a week, then tally up all the
calories and divide that by seven. This is your
average caloric intake.
If you are gaining weight, you are eating
above your maintenance level. If your weight
has been consistent, then you know this is
the baseline you need to tinker with. There
are 3,500 calories in a pound of fat. If you
reduce your daily caloric intake by 500, you
should lose a pound of fat every week. If you
additionally perform an hour of cardio every
day that burns 500 calories, you will burn
two pounds of fat per week.
I would start my diet at 750 calories a day
below maintenance level, plus do cardio. I
was never a big junk food eater, but I would
clean up my carbohydrate sources. For
instance, instead of white rice, I switched to
brown. Instead of white potatoes, I ate sweet
potatoes. My protein was consistently 1.5
grams per day per pound of bodyweight
from egg whites and some yolks, chicken or
turkey breast, fish, and lean red meats. I also
had a protein shake every day that was a
blend of casein and whey.
Many of you are probably curious as to
whether I ever followed a low-carb approach.
I did not. I cycled my carbs as a way of
cycling my calories so my body never got
too acclimated to the diet. My higher-carb
days were about 450 grams, and my lower
days were 350. The only time I ever went
below that was in my modified carb-deple-
tion phase in the final week (more on that
momentarily).
Would I change it?

My diet was very well thought-out. I
always wrote down what I ate and kept track
of the grams of protein, carbohydrates, and
fats I was taking in. I monitored those on a
regular basis and would make adjustments
as needed, depending on how my physique
was responding. So I would not change my
diet much at all.
Did you incorporate cheat

meals into your diet?
I considered cheat meals to be a valu-
able tool to provide both a mental and
physical break from the diet, and a means
to boost the metabolism since it tends to
get a bit sluggish whilst on an extended
period of restricted calories. Once a week I

would go out and have a nice restaurant
meal with a dessert. I would do this up until
three weeks out.
Would I change it?

I wouldn’t take back the cheat meals. They
played an important role in the diet and in
their own way contributed to the finished
product onstage, as ironic as that may seem to
some.
How much cardio did you do,

what type, and how intense
was it?
I did low- to moderate-intensity cardio twice
a day, every day, except the day I trained legs.
My cardio consisted of 40 minutes on the sta-
tionary bike and another 40-minute walk
before bedtime. On days I trained legs, I didn’t
do the bike in the morning as I felt it would
have a negative impact on my leg workout. I
never wanted my cardio to be too intense—
just enough to put me in the fat-burning zone.
My concern was that anything more than that
would interfere with my weight training and
especially the recovery of my muscles from
the workouts.
As for building up to more and more cardio
over the course of the diet, I never saw the
point in that. Once I started my diet, I did my
cardio twice a day every day. If I saw I was get-
ting lean ahead of schedule, I would cut back
on it a bit or at times even stop doing cardio
completely. When you are already in contest
condition and there’s no more fat to lose,
doing more cardio is only going to burn mus-
cle mass.
Would I change it?

Evidence now shows that interval train-
ing, wherein you alternate periods of very
intense effort with ‘recovery’ periods of
moderate intensity, burns more calories than
the less-intense style of cardio that I per-
formed. Looking back, I would have at least
experimented a bit with it to see how my
body responded. Who knows? Maybe I
would have only had to do one 30-40 minute
session a day like that to have seen the
same fat-loss results.
Did your weight training

change as the contest drew
nearer?
I did not change a single thing about my
weight training during the contest-prep phase.
I did all the same exercises, trained just as
heavy, and continued to train with as much
intensity as possible.

even know if the swelling and bruising would subside
enough so that I could even compete. I kept my diet and
cardio up and only decided a few days out that I would
defend my title for what would be the last time. So if there
is any one aspect of my contest prep I would change, it
would be to ratchet down the training intensity a couple
notches.
Did you work with a prep coach? Did

you have people look at you and offer
feedback?
I never worked with any type of coach, nutritionist, or
guru. Part of what attracted me to bodybuilding in the
first place was that it was an individual pursuit. I read as
many books and magazines as I could, and spoke with as
many knowledgeable people in the sport as possible. I
took from all of that what seemed valuable, and discard-
ed the rest. I was always in control, the captain of the ship
if you will. I never felt that anyone else could know my
body better than I could.
I did have a select few people who I would solicit feed-
back from. I trained in my own gym completely covered up
at all times, because I didn’t want to hear the praise from
the members about how great I looked. I knew they had no
real idea of what true contest condition looked like up
close, and they were too easily impressed. My training
partner Leroy and my wife at the time were two people I
trusted to give an honest appraisal, but I didn’t even let
Leroy see me until about four weeks out.
Peter McGough and Kevin Horton were the only other
two people who I would let see me before the contest.
Kevin would take photos of me every week under the same
exact lighting conditions (a practice I highly recommend)
so I could get an unflinching visual report on the progress
of my physique. None of those photos were meant to be
seen by anyone else, but that one year, 1993, Kevin was so
flabbergasted by the improvements I had made that he
sent them off to the magazine. Those actually wound up
becoming some of the most famous photos ever taken of
me, ironically enough.
Would I change it?
Now we come to an area where I would most definitely Would I change it?
do things differently if I had the chance. For at least the last The only value that a coach may have had for me would
six weeks leading up to the show, I would have backed off have been to tell me to back off on my training weights and
on the intensity. I would have simply trained to failure or intensity as the show grew nearer. But I’m not sure I would
perhaps even a bit shy of total failure, instead of doing have listened to that advice anyway. Probably not!
things like forced reps. It was always tough for me to get
out of that mentality that every workout should be done Were there any supplements you used
with the intent of stimulating muscle growth. The problem specifically in the pre-contest phase?
with that during a contest diet is that you aren’t taking in When I started winning the Mr. Olympia in the early
enough calories to grow anyway. You’re also doing more ’90s, supplements were still pretty basic. I had a protein
cardio and your body is retaining less water, so your risk of shake every day, and I would have some branched-chain
injury is amplified. amino acids after a workout. Later on the popular ECA stack
My worst injuries happened during a prep for the Mr. (ephedra, caffeine, aspirin) became available and I used
Olympia. I tore my biceps in 1994 doing heavy underhand those a bit for fat burning.
barbell rows, and in 1997 my triceps nearly came off the
bone just three weeks out. My arm was swollen and black Would I change it?
and blue to the point where not only could I not train any- If all the supplements available in 2009 were around
thing in my upper body those last three weeks, I didn’t back then, I definitely would have taken advantage of many

of them. Just off the top of my head I would have used cre- I also didn’t do my carb loading in the usual manner. I
atine, L-Glutamine, a good NO product, and probably some took in the greatest amount of carbs on my first and second
of the more modern fat-burning formulas. days, in the range of 1,200-1,500 grams each day. On my
third and final day of carb loading, I tapered my carb intake
Did the diet affect your moods as the day went on. I felt that it made sense to eat more
and energy levels? carbs on those previous two days as my body was more
The part about me changing this aspect doesn’t really receptive to them after the three days of lower carbs. I did-
apply here. There’s no way around getting more fatigued n’t want to eat a lot of carbs the day before the contest as
than usual. I always found that the first few weeks of the that would have increased my chances of spilling over and
diet were no problem. The fat was coming off quickly, and retaining water subcutaneously. Another concern was that I
I was starting to get excited about the contest as my didn’t want my stomach to be bloated, as is often the case
physique changed. Toward the end, it wasn’t so bad with excessive carb intake. With regard to my sodium, I
either. The goal was in sight, and I would be getting psy- would restrict it for a couple days toward the very end, then
ched. I was also eat a normal amount the morning of the contest. Without
busy with pos- sodium, you have low blood volume and inevitably appear
ing practice,
How Lean Did I Get? depleted and flat.
My body fat in contest condition
travel arrange-
was probably 4 percent or a bit less.
ments, and
Skinfold calipers aren’t very accurate
Would I change it?
things of that My tactics worked well, but I was always a bit flat on
once a person gets below 5 percent. I
nature, which contest day. Looking back, I probably would have eaten
do know that there were times when
distracted me more carbohydrates over the first two days and filled out
my feet were hurting all the time. I
from the toll the completely. But then again, there is always a risk/benefit
would be walking around backstage
diet had taken. ratio involved in these situations. Perhaps I could have
wincing in pain with every step I took.
The middle been a bit fuller, but I also could have spilled over with
The guys thought I was cramping up.
of the diet was additional carbohydrates. You are always better off having
Only later did I look in an anatomy
always the optimal condition and being just a touch flat, as opposed to
book and see that we all have two
worst for me. I being fuller and looking watery.
pads of fat in our feet, one under the
was never an
heel and the other under the ball of
aggressive guy,
the foot. These act as a natural cush-
At which contest do you feel you looked
so it wasn’t like
ion (our own biological Nike Air, if you
your career best, and to what do you
I was having
will). The pain I felt was because I
attribute it?
temper This is hard to say— it’s a toss-up between the 1993 and
had successfully dieted off all the fat,
tantrums. I just 1995 Mr. Olympia contests. 1993 was my first title defense
even under my feet.
got more quiet and the year I showed that big breakthrough in size, along
and withdrawn. with the hard and grainy condition that became my hall-
I never slept very well while dieting. Your body naturally mark. In 1995 I did have a torn biceps, but aside from that I
wakes you up when your blood sugar gets low, and that was very happy with the improved balance I showed, as
was bound to happen every night as I wasn’t eating as well as improved detail and separation.
much. And as you all know from experience, sleep
deprivation always has an impact on your energy and Were there any shows you felt you were
your moods. But I never wanted to take out my suffer- off your best condition, and if so, why?
ing on anyone else. I would take my son and his friends I was off in 1994 and again in 1997. Those were both
to McDonald’s and have a black coffee while they all years that I suffered muscle tears during my prep.
feasted on Happy Meals. I always kept the goal in mind Perhaps the stress of getting ready to defend the Mr.
and knew that it would all be over in a few weeks. Olympia title under those conditions played havoc with
my cortisol levels, which can cause water retention and
Did you do the standard final-week ritu- inhibit fat loss. I also recall feeling ill the morning of the
al of carb depleting, loading, and dehy- 1994 Mr. Olympia. In the end, it has to be said that you
drating? can do your very best job of preparing for a show, but
I did do a carb depletion and loading protocol, but I cus- there will always be things that are out of your control.
tomized it to my own needs. For one thing, on the three The key is to do everything in your power to ensure that
days I depleted, I never went down to zero carbs. My ratio- you look the best you can on contest day.
nale was that if you have been dieting strictly for 10 or 12
weeks, your body is already in a fairly depleted state. So I Where You Can Find Me
would drop down from my usual 350-450 grams to 150 for On July 11, I will be in New Jersey at the NPC Northeast
three days. On those days I would increase my protein and Grand Prix. I’ll be showcasing my new supplement line, DY
fats to compensate for the lower carbs to keep my caloric Nutrition. You can also check out the company and our
intake consistent. products at www.dorianyatesnutrition.com. ■


Photography by Per Bernal
Interview by Cheri Owen
Katarina Van Derham

T
o be desired is not uncommon in Katarina Van Derham’s world. Curvaceous with a tiny
waist, sultry blue eyes and a great smile, a woman like Katarina, as the ancient Roman poet
Ovid wrote, will reduce young men to a thin nothing. Born December 11, 1975,
Katarina is a rare double fire: a Sagittarius with a lot of Aries–– emitting a potent heat that
complements her amazing physique. But Katarina is more than just a pretty face. As in
poetry, to just appreciate the form without the content is a mistake. It’s no secret that
Katarina’s amazing form shelters a spirit of immense depth and intelligence.
Katarina hails from the countryside, having grown up in very humble surroundings
with no running water, in a small town in Slovakia. At age 22, she courageously struck
out on her own, with only $500 in her pocket, leaving a mundane office existence for the
freedom to live in what she considers “paradise.” Her good faith ought to make you
blush. As Katarina says, “Growing up in Europe, I never thought I could model. I came
to the U.S. for the freedom and not for the entertainment.”
While working as a waitress, Katarina was noticed by the wife of a photographer. Lo
and behold, the first picture was snapped, capturing Katarina’s passionate sensuality
that she now chooses to share with the world. From the humblest abode to the metrop-
olis of Los Angeles, where she now resides, Katarina, the St. Pauli Girl of 2009, has,
through determination and hard work, swiftly risen to the level of a supermodel with an
incredibly successful international career. She has been featured on over 40 magazine
covers and has shot several commercials for multinational companies. She has also
made appearances on television’s “CSI” and “Monk.”
But this Eastern European beauty is unfazed by the glamour of Hollywood. As
Katarina told me, “I believe life is what you make it and there are only choices. Life
unfolds in front of us as we go. I have made all my dreams come true so far and I wake
up every day being grateful for it.”
As the love poet Pablo Neruda wrote: A honey blonde went by like a golden plant
swaying her gifts. After her we go. . . .

CO: Do you have a boyfriend?
KVD: I don’t really date. I love
being in a relationship! Relationships
are what you make it and to me it
should be a fun ride with your best
friends. But not too many people have
the same expectations from relation-
ships and it’s hard to find your best
friend. So currently I am single.
CO: Is there a particular type of
guy that you are attracted to?
KVD: I love men. I’ve had a very
good relationship with my father who
is my hero so I treat them right and
with respect. I am attracted to men
who are very deep and compassionate;
men who can cry and are not ashamed
for it; men who can stand up for what
they believe. Unfortunately, Los
Angeles is full of boys and not men.
CO: Do you feel there are differ-
ences in modeling between Europe
and the U.S.?
KVD: Yes, big differences! In
Europe it’s all about high fashion,
where in the U.S. it’s more about glam-
our modeling and TV personalities. It
took me a few years of living in
California to realize the standards
were different. I got into modeling
when I was already 26 and found the


entertainment industry to be great fun. a strong frame. I love my muscles and I Jovi, Motley Crue, Europe and all those
CO: How do you keep your amazing think I would be a great candidate for feminine-looking guys. I also love
body in pristine shape? a bodybuilder. I can totally see what I dance, house and trance music.
KVD: I wasn’t brought up to would look like if I ever chose to pur- CO: Are you close with your family?
believe that looks matter. Nobody back sue this. But instead, I prefer to stay KVD: I am very blessed to have the
home ever told me I am hot or beauti- feminine and curvier and that way my nicest parents. I have one brother, two
ful. So I always put an emphasis on my face also looks fuller. years older than me who lives in
education and work. To stay in the CO: What are your hobbies? Ireland.
best shape is a full-time job and since I KVD: I love to dance, cook and CO: How do your friends, family
prioritize other things in my life, my travel!!!! I love taking road trips and and the general public react to your
looks always come second. I am happy going to places I haven’t been. And I physique?
the way I am but at the same time I love airports! LAX is one of my favorite KVD: My family doesn’t make any
know that I want to be better. I don’t places to hang out. comments about it. All they care about
eat red or white meat. I’ve had too CO: What kind of music do you prefer? is if I’m happy and healthy. My friends
much growing up and just can’t do it KVD: I love ’80s rock ’n’ roll, glam know I’m a good model and even
anymore. I am very athletic and I have metal and pop. I am a big fan of Bon though I’m not perfect they like the

way my body looks in pictures. And of
course men think I have the best body.
They just want to cuddle with me! LOL!
But in general, everyone’s taste and per-
ception is different so I don’t take any-
thing personally— good or bad. All that
matters is how I like myself and if I’m
happy with it.
CO: When you are modeling, what
goes through your mind?
KVD: Modeling to me is acting. I love
playing different roles and putting myself
in a different mindset. Photographers
usually like to shoot my face even more
than my body because I can deliver an
interesting story and I’m not just about
T&A like most of the models in L.A. I’m a
deep person and it comes out.
CO: What do you consider your best
feature?
KVD: I love my smile. It’s very gen-
uine and honest. I never fake it.
CO: Do you have a website and a way
for fans to contact you?
KVD: Yes! It’s
www.KatarinaVanDerham.com and
www.Myspace.com/katarinavanderham.
CO: Finish this sentence: I will be sat-
isfied when...
KVD: …I have built a bridge for
those living in the dark, to cross over to
the light.


DO YOU WANT TO SEE MORE HOT PHOTOS OF KATARINA?
VISIT MUSCULARDEVELOPMENT.COM!

FEMALE MUSCLE COMMUNITY
WOMEN’S
BODYBUILDING
BODYBUILD-
ING
By Cheri Owen, B.S., J.D.
AND THEN
THERE
WAS ONE
As
I was sitting in the stands at the a particularly isolated path— but that who compete simply because they love
Final Four Women’s Basketball doesn’t make it any less competitive. the process and then there are women
Championship in St. Louis, it Yet many women crumble under the who compete to win. But why not have
struck me that their entire season boils pressure of intense competition. I both? If you don’t enjoy the process of
down to one night— the National believe that Pat Summit, head coach the sport, is it worth it to have every-
Championship. This is what the fans of the Tennessee Lady Volunteers bas- thing riding on a mere 10 minutes
see. What they don’t see is the lengthy ketball team, summed it up best: “A girl onstage, if that? As in hunting, there are
process of getting to that point— the thinks that competitiveness is the those who like the chase, and then
journey of the players themselves— the opposite of refinement. A girl isn’t both- there are the very few who simply just
stress and hard physical work. ered by the limitations society imposes shoot to kill. It seems to me that if you
The route to a championship is the on her. A girl refuses to sweat openly, don’t enjoy the journey, the rush of
same for every female athlete: it is a and doesn’t get mad when she standing up onstage is
personal journey. Unlike basketball, loses. Don’t get me wrong. I rendered meaningless.
which is a team sport, bodybuilding is love little girls. You can dress For some of us, the
them up, and put hair bows on journey contains more
them. But I don’t have much use obstacles than for oth-
for them at this level— the ers. We know that we
championship level.” may never be Ms.
Iris Kyle is the epitome of a Olympia, or even Ms.
champion. I believe that the International— but we
process Iris showed us at the choose to do it just the
2009 Arnold Classic was one of same. Winning a
grace and beauty— of refining record or a title at a
her own look through the regional show is also a
streamlining of her physique and valiant goal, and the
beautifying her muscular struc- journey down this path
ture to create elegant, classic is no less deliberate or
lines. Clearly, Iris is one definite painstaking. Take for
example of someone who appre- instance, the competi-
ciates the process, but at the same tor Kimberly Reed, who was diagnosed
time, aims to win. She brings her love with MS when she was 22. She defied
of the process and her love of fierce her doctor’s instructions to rest, choos-
competition to the arena. That’s why ing instead to become a NASA world
Iris is who she is— a champion, not a record-holder in powerlifting and a com-
winner by default. petitive bodybuilder.
Not all women want to be champi- Kim did her first show in 2003 at the
Kim REED
ons of Kyle’s caliber. There are women Eastern USA Powerlifting

FEMALE MUSCLE COMMUNITY
Championships, taking first place in the open 97-pound weight class for bench
press, and receiving the Best Lifter Award. She then turned around and placed
third at the Upper Ohio Valley Bodybuilding Championships as a lightweight com-
petitor. Kim offers a valuable lesson: she appreciates the process of competing for
what it is, a powerful connection between the mind and body, where the mind wills
the body to life, hurling itself toward the intensity of the win.
It takes a lot of inner strength to stay on
this journey: we train, we diet, we put our
lives on hold. We juggle family life with work
and keep on training. It’s a solitary road.
But competing is a permanent state of
mind; it’s the process that wills us there. We
are not only as good as the hand we are
dealt— that is self-delusion. It is a lot more
complicated to take responsibility for our
own process and all the variables that are
within reach, such as learning to be
staunchly competitive. Overcoming self-doubt is key— and that means being com-
fortable with winning. A good example is recent IFBB pro Diana Tinnelle; she’s
extremely confident and quite flamboyant while onstage— she shows that she
thrives on competition and enjoys every minute of it.
But there is more than one way to win. The journey itself is the initial win,
just making it to the stage. At the end of the night, there can be only one Overall
winner, and very few women who turn professional. I hear a lot of lamenting
about this, that there should be more opportunities for women to turn pro and
more professional-level shows for women— but at the end of the day, until
women commit as athletes to truly embrace the pressure of competition, we are
only as good as our fear of success permits us to be.
So my question is: Are you afraid of being The One?
On another note, our forum

spotlight for this column is
Texan Beni Lopez, forum leader
of the women’s section of the
One on One, where she inter-
views emerging athletes and
IFBB pros. Known on the
boards as ‘Lil Mama,’
Beni is doing a fan-
tastic job!
Encouraged
by her hus-
band of 26 Beni Lopez
years and
her children, Beni started bodybuilding
over 10 years ago and turned pro in
Dallas as a very powerful lightweight— 102
pounds and 4‘11“— at the 2007 Nationals. The
Europa marked Beni’s pro debut, competing
against women who had a good 25 pounds more
mass than she did. Still, she finished a respectable
sixth place— a few points shy of fifth. Pretty good for a
‘Lil’ Mama!’
As to what motivates her, Beni says, “That would
be the challenge of bettering my physique and
knowing that I’m stronger than I thought I was.”
Beni plans on competing in the Atlantic City
Pro and MD wishes her all the best!

testosterone By Dan Gwartney, MD
HISTORY OF
THE DEVELOPMENT OF
F
ew people know of the current state of anabolic andro- drugs, as well as the comments made on the effect of cer-
4,5
genic steroids (AAS); it may be rarer still to find some- tain other drugs, such as Melanotan II.
one with knowledge of the history of anabolic steroids. Recreational and competitive sports did not hold the
Sadly, the best texts on the subject directly from the pio- position in society that they do now, and the display of
neers are difficult to locate as they have been out of print one’s body was considered vulgar and vain until the rela-
for decades, such as Charles Kochakian’s Anabolic Actions tively puritanical era of the early- to mid-20th century
1
of Steroids and Remembrances. One exception is the passed. Thus, there was relatively little mention of sports
recent text Testosterone Dreams: Rejuvenation, Aphrodisia, performance enhancement until the 1950s. Of course,
2
Doping by John Hoberman, which is excellent. However, physique development and performance enhancement are
policymakers and their clinical gatekeepers (physicians) do now considered to be the dominant purposes for the use of
not generally take time to read much testosterone and related anabolic
outside of their specialties, do not refer When questioned in a steroids (AAS). However, when ques-
to popular media, and rely heavily on large survey, most users tioned in a large survey, most users
reviews and research in academic texts. admitted that attract- admitted that attracting potential sexual
Considering the conflict that arises ing potential sexual partners remains the primary reason for
between recreational anabolic steroid partners remains the steroid use (by improving one’s
users and the regulatory agents of med- physique or social status through athlet-
primary reason for 6
ical professionals and legislative policy- ic performance). The more things
makers, it should be of interest to learn
steroid use (by improv- change, the more they stay the same.
the history of the development of AAS ing one’s physique or
as it is presented to health care social status through Myriad Effects of
providers and elected officials. A recent athletic performance). Androgens
review was published in Pediatric
3
The more things The review, authored by Drs. Dotson
Clinics of North America. Each issue of change, the more they and Brown, of Columbus Children’s
Pediatric Clinics of North America is stay the same. Hospital and The Ohio State University
devoted to a single topic, magnifying respectively, begins by discussing [some
the impact of each article. This review is interesting in that it of] the myriad effects of endogenous (natural) androgens—
3
focuses on the relatively primitive techniques used to iden- anabolic (tissue building) and androgenic (masculinizing). It
tify a ‘male factor’ and then isolate the responsible mole- is interesting that they label vocal cord-thickening and laryn-
cule. geal (voice box) enlargement as anabolic, when many con-
The review also touches on the pioneering efforts (some sider those to be masculinizing effects.
misguided, others seemingly barbaric) in applying the male The history of the pursuit of AAS is acknowledged to
factor and later testosterone to provide restorative therapy have begun over 6,000 years ago as farmers and herders
3
to men. It should be of no surprise to anyone that the castrated animals to make them easier to domesticate.
desired endpoint for many patients was to restore or Many married men might jokingly identify with this in a fig-
enhance male sexual prowess. Despite any measurable urative sense, as demonstrated in the comedy routine of
advance in civilized endeavors over the last 6,000 years, the late Sam Kinison: “You’re married now, I guess you
enhancing male sexual prowess remains a driving influ- won’t be needing this.”
ence, as demonstrated by the sales of Viagra and related The earliest surviving recorded curatives for impotence

testosterone
or libido problems date back to the Yellow Emperor’s (Huang performance enhancement, since half of a professor’s time is
Ti) Dynasty of China from approximately 2600 B.C. Later, but spent in departmental pissing contests. This comment was
still ancient cures from the eighth century B.C. are described made in jest, but it reflects the underlying tension and com-
in writings from India and the Middle East, the ‘cradle of civi- petition that pervades all levels of modern society— even the
lization.’ Moving along the timeline, it is revealed that the hallowed halls of academia.
Egyptians (1600 B.C.), India (eighth century B.C.) and According to the review, the first people to propose inject-
Romans would prepare elixirs and potions, consuming testi- ing athletes with hormonal substances were Austrian physi-
7
cles and animal penises to obtain mystical ‘powers.’ Those ologist Oskar Zoth and his physician partner, Fritz Pregl in
3
with a liberal arts education might immediately wonder what 1896. They self-injected testosterone extracts from bulls and
psychoanalyst Sigmund Freud would think of such behavior. plotted the strength of their middle fingers on ‘fatigue
Interestingly, Freud appears later in the history of AAS. curves.’ Pregl went on to win the Nobel Prize in chemistry in
It was the Greeks who introduced the idea of using the 1923 for unrelated work. Why they chose to use the middle
sexual organs of animals or phallus-shaped finger is a matter of speculation, though
plants for performance enhancement in The Egyptians again, Sigmund Freud might offer some
sports, at least in Western cultures. Of (1600 B.C.), India insight.
course, prior to the era of Greek culture, The late 1800s and early 1900s were
sports took place in gladiatorial arenas (eighth century years of frenetic study in the signaling of the
where enhancement usually involved heavier B.C.) and body. Two prominent English physiologists,
armor or more lethal weapons. It is amazing Romans would Bayliss and Starling, coined the term ‘hor-
how the Greeks and Romans are revered for prepare elixirs mone’ from the Greek for ‘to impulse or
12
their architectural and philosophical arouse.’
advances, but no mention is ever made of
and potions, In 1911, the first suggestion of a dose-
their forage into performance enhancement. consuming response curve was published when André
The review leaps forward to the late testicles and Pézard observed that a rooster developed a
1700s, a revolutionary time in more ways animal penises more prominent comb with greater doses of
3,10
than one. Scottish surgeon John Hunter was extract. At this point, physicians began to
the Royal Surgeon to King George III and a
to obtain mysti- use rudimentary operations that by today’s
distinguished scholar. He was a strong advo- cal ‘powers.’ standards are bizarre and replete with risks
cate of observation and experimentation. of infection and tissue rejection. The
Some of his rumored behavior is indisputably odd by today’s ‘Steinach operation’— basically a vasectomy— was provided
standards— self-inoculating himself with venereal disease to to ‘middle-aged and listless’ men. The claimed benefits of the
study the progress of the disease, and displaying the skele- Steinbach operation included hair regrowth, better erections,
ton of a man who suffered from gigantism against his reduced complaints of premature ejaculation, and improved
deathbed wishes, after acquiring the remains through libido. Critics believed Steinbach’s claims were due to place-
8
bribery. bo effect, but his list of patients included prominent intellec-
3
Hunter is believed by many to be the Scottish equivalent tuals, including Sigmund Freud and William Butler Yeats.
to da Vinci, and one of the United Kingdom’s esteemed pro- Again, my esoteric and overeducated friend commented that
fessional societies bears his name. Hunter performed the Steinbach probably whispered, “Your mother loves you” into
first documented testicular transplant (from a rooster to a Freud’s ear during the procedure to ensure his sexual
9
hen), resulting in androgenic features in the hen. Several arousal.
decades later, German physiologist Arnold Berthold proved The more alarming trend that was being practiced during
that a substance in the bloodstream produced the male fea- this time was testicular transplantation from ‘donors’ into
3,9,10
tures in roosters, but his findings went largely unnoticed. patients. Many of the donors were recently-executed prison-
3
ers and the early patients were often fellow prisoners. Of
Pissing Contests and course, that sort of treatment is no longer tolerated in the
Testicular Transplants U.S. penal system. One affluent surgeon developed a tech-
One of the preeminent names in endocrinology is nique wherein he would slice the donor testicle(s) lengthwise
Charles-Édouard Brown-Séquard, who lived from 1817 to prior to implanting the tissue slices between muscle layers in
1894. Many tales of his work during his tenure as a Harvard the abdomen or pelvis. His patients apparently included the
professor abound, including stories of experimenting upon well-connected and wealthy, as the case of one patient was
himself with self-injections of testicular extracts from guinea reported in The New York Times— Harry F. McCormick, hus-
3
pigs and dogs. Brown-Séquard published a famous report of band of Edith Rockefeller. Within years, the supply of testes
his [subjective] increased strength, mental abilities, and donors could not meet demand, and certain entrepreneurial
appetite, relief from constipation and an increased arc in his surgeons substituted the testicles of rams, boars, chim-
11
urine stream. On the face of things, it appears that Brown- panzees, and other mammals. Animal rights activists cam-
Séquard was interested in combating aging-related symp- paigned against this practice and editorial cartoonists (the
toms of androgen deficiency. A close friend whose career is early predecessors to Jay Leno) were quick to publish their
in academics suggests that he might have been involved in parodies.

testosterone
Testes Extracts to Boost tion as regulatory and social pressures were applied. This
Performance? reduction in resource allocation to AAS research coincided
For modern-day AAS users, the history of AAS begins in with the first Anabolic Steroid Control Act, making the distri-
the late 1920s when scientists were scrambling to discover bution, use and possession of AAS without a physician’s
the chemical containing the androgenic properties of these prescription a felony. While the pharmaceutical companies
testes extracts responsible for providing the improvements have developed a number of novel (patentable) delivery
in vitality and sexuality. The first related success occurred mechanisms for testosterone, (patches, gels, non-alkylated
in 1929 when German chemist Adolf Butenandt isolated the oral Andriol, long-acting Nebido, and intranasal), the main
female sex hormone estrone from the urine of pregnant crux in development has been toward non-steroidal selec-
17
females. Just two years later, Butenandt isolated andros- tive androgen receptor modulators (SARMs). This leaves
3,13
terone. As overjoyed as current AAS users may be at the United States demand for testosterone and other AAS
hearing of the discovery, Butenandt was likely more ecstat- unmet by legitimate, licensed and regulated manufacturers.
ic, as the 15 mg of androsterone was filtered from 15,000 This void was quickly filled by the black market. Initially,
3,9
liters of urine from local policemen. Androsterone is a finished products from Mexican, Pacific Rim, or European
metabolite of testosterone, a waste product excreted after pharmaceutical companies were shipped or smuggled into
18
testosterone has been enzymatically degraded, removing the United States. As the delivery of these compounds
most of the androgenic and anabolic properties. became more uncertain due to actions of the Drug
The race commenced among pharmaceutical compa- Enforcement Administration, U.S. Customs, U.S. Postal
nies, recognizing the unmet demand from men for a treat- Inspectors, Homeland Security, etc., underground labs
ment for decreased vitality, as well as depressed libido and began meeting demand by purchasing AAS precursors
19
sexual function. Within months of each other, several from China, Mexico, India and other countries. These com-
chemists published papers on various methods of synthe- pounds were not monitored as closely and could be
sizing testosterone from chemical precursors, such as cho- imported more easily, particularly if they were mislabeled
lesterol. Butenandt, one of the primary chemists, received from the point of origin. Unfortunately, the purity and
the Nobel Prize in chemistry for his work with sex hor- potency of the precursors and finished products were often
13
mones in 1939. As material became available, clinical well below pharmaceutical standards. Cases of intentional
experiments with men suffering from hypogonadism were adulteration or frank fraud have been reported, at times
undertaken, focusing on impotence and sexual desire. It is resulting in injury to the end user.
worthy to note that topical preparations were also formu- Dotson and Brown ended the review discussing the
3
lated to promote sexual desire in women by 1939. uncertain role testosterone and AAS have in clinical medi-
Remember, this was as the United States was exiting the cine, reported side effects, and the incidence and impact of
3
Great Depression, the only financial crisis worse than adolescent drug abuse. Though these are all important
today’s economic calamity (so far). topics to consider and address, their discussion diverts the
It was the discovery by Charles Kochakian that the reader’s attention away from the original intent of the arti-
male sex hormone has properties that are anabolic as well cle, the history of AAS.
1,3,14
as androgenic. The anabolic function of androgenic The review was interesting and valuable, but it does no
steroids captured as much attention as the sexual func- service to the readers of this article merely to reiterate the
tions. In 1945, Paul de Kruif published a book titled The points presented. Instead, it is interesting to look at some
Male Hormone, which reported the increased libido and of the highlights and consider them in light of the current
enhanced athletic performance provided by testosterone position of AAS in the clinical, social and economic times.
15
and related drugs. The world was just recovering from
World War II. Ethics, Risks and Gym Rats
AAS are considered by the public, policymakers, and
Sports and Bodybuilding professionals solely as illicit performance-enhancing drugs
From the late 1940s to today, the history of AAS diverts used by athletes and adolescents without regard of ethics
into the realm of sports and bodybuilding. Many of the clini- or risks. Legislators, the media, and prosecutors have
cal uses were replaced by more specific treatments; reports labeled anyone involved or interested in the field of AAS as
of masculinizing side effects in women and liver tumors unscrupulous pharmacies, rogue physicians, criminals, and
with chronic use of oral agents caused the class of drugs to scorned athletes. Yet, the history of AAS identification and
fall into disfavor. By the late 1960s, it was suspected that development includes some of the most notable names in
much of the profit from AAS came from black-market distri- the fields of physiology, chemistry, medicine, surgery and
bution. Nonetheless, clinical experimentation on aging men endocrinology. The Nobel Prize has been granted to some
suffering from signs of hypogonadism continued. Paul who have experimented with and studied the potential of
Niehans, author of the 1960 text Introduction to Cellular using AAS or related compounds to restore or enhance
Therapy, provided testicle cell injections to prestigious health and performance. Those who have sought the
3,16
patients such as Pope Pius XII and Aristotle Onassis. restorative powers of the humoral or glandular male factor,
Despite the unmet demand and growing knowledge primarily for decreased libido, impotency, and signs of
base, pharmaceutical companies discontinued AAS produc- aging-related decline in androgen status, include notable

testosterone
figures in religion, science, psycholo- ving force, embedded within the
gy and industry. The demand for a nature of mankind, as evidenced by
better quality of life prevailed through the presence of such demand since
some of the greatest global and recorded time.
national challenges in history, includ- The rush to innovate drives
ing the Great Depression and World America’s competitive place in the
War II. international market. Yet, it is the
It is not only the athletes and ‘gym country that is trying to quash, and
rats’ buying AAS through the black thus create a black market for,
market for sports titles and larger research and development in life-
muscles who are placed in harm’s enhancing therapies. The history of
way by the antithetical turn from the AAS should establish that the field
6,000 year-pursuit of the male factor. has been part of mankind’s recorded
It is every man seeking to delay or history, been nurtured by and
reverse the deterioration in vitality, advanced through the efforts of some
independence and esteem that occur of the greatest minds in medicine, sci-
almost inevitably with aging. It is ence, religion and industry. Perhaps a
every healthy man seeking to better understanding of the history of
improve his social status or sexual AAS could alleviate many of the con-
attractiveness by improving his cerns of policymakers and profession-
appearance and performance, both als, redirecting development, support-
physical and sexual. These goals may ing research and relaxing indications
seem vain, but they are an innate dri- for clinical use.
References:
1. Kochakian C. Anabolic Actions of Steroids and Remembrances. University of Alabama
Press, Birmingham, AL;1984. ISBN-13: 9789994291205.
2. Hoberman J. Testosterone Dreams: Rejuvenation, Aphrodisia, Doping. University of
California Press, Berkeley, CA;2005. ISBN-13: 9780520221512.
3. Dotson JL, Brown RT. The history of the development of anabolic-androgenic steroids.
Pediatr Clin North Am, 2007 Aug;54(4):761-9.
4. Lexchin J. Bigger and better: how Pfizer redefined erectile dysfunction. PLoS Med,
2006 Apr;3(4):e132.
5. Evans-Brown M, Dawson RT, et al. Use of melanotan I and II in the general population.
BMJ, 2009 Feb 17;338:b566.
6. Cohen J, Collins R, et al. A league of their own: demographics, motivations and pat-
terns of use of 1,955 male adult non-medical anabolic steroid users in the United States. J
Int Soc Sports Nutr, 2007 Oct 11;4:12.
7. Shah J. Erectile dysfunction through the ages. BJU Int, 2002 Sep;90(4):433-41.
8. Kobler J. The Reluctant Surgeon. The Akadine Press, Pleasantville, NY;1999. ISBN-13:
978-1888173963.
9. Freeman ER, Bloom DA, et al. A brief history of testosterone. J Urol, 2001;165:371-3.
10. Medvei VC. The History of Clinical Endocrinology. Parthenon Publishing Group, Pearl
River NY;1993. ISBN-10: 1850704279.
11. Brown-Séquard CE: Note on the effects produced on man by subcutaneous injections
of a liquid obtained from the testicles of animals. Lancet, 2:105-107:1889.
12. Henderson J. Ernest Starling and ‘Hormones’: an historical commentary. J
Endocrinol, 2005 Jan;184(1):5-10.
13. Karlson P. Adolf Butenandt (1903-1995). Nature, 1995 Feb 23;373(6516):660.
14. Hoberman JM, Yesalis CE. The history of synthetic testosterone. Sci Am, 1995
Feb;272(2):76-81.
15. de Kruif P. The Male Hormone. Permabooks, New York;1948. ASIN: B000KD7ECO.
16. Lambert G. Conquest of Age. The extraordinary story of Dr. Paul Niehans. Rinehart &
Company Inc., New York; Clarke, Irwin & Company Limited,Toronto;1959. ASIN:
B001UC6GDM.
17. Gao W, Dalton JT. Expanding the therapeutic use of androgens via selective androgen
receptor modulators (SARMs). Drug Discov Today, 2007 Mar;12(5-6):241-8.
18. Ryan J. DEA Announces Charges in Largest Ever Steroid Probe. ABC News 2005
December 15. Available at: http://abcnews.go.com/US/LegalCenter/story?id=1411333,
accessed April 9, 2009.
19. Schmidt MS. U.S. Arrests 124 in Raids on Global Steroid Ring. The New York Times,
2007 September 24. Available at: http://www.nytimes.com/2007/09/24/sports/24cnd-
steroid.html?ref=sports, accessed April 9, 2009.

bodybuilding
science By Tom Fahey, Ed.D.
VIAGRA:
The Latest Research
on Exercise
Performance
iagra has moved from the capacity during exercise on a station- to increase muscle mass and win con-
bedroom to the locker room. ary bike at a simulated altitude of tests. It’s understandable that they take
The buzz on the street was 12,710 feet but not at sea level. Viagra Viagra: it’s not on any banned sub-
that Yankee superstar Roger Clemens increased cardiac output (blood stances list; it’s readily available; it has
had a bottle of Viagra disguised as vita- pumped by the heart per minute), few side effects; and it might provide a
min pills stashed in his locker. Last stroke volume (blood pumped by the significant edge. The fact that it only
May, Italian cyclist Andrea Moletta was heart per heartbeat), and oxygen satu- worked in some people above 12,000
removed from the Giro d’Italia after ration (percent of red blood cells carry- feet altitude and didn’t work at sea
police found a cache of Viagra and ing oxygen). Cycling performance at level was somehow lost in the shuffle.
syringes in his car. Not surprisingly, the altitude improved by 15 percent. The
tabloids had a field day following these drug increased exercise capacity by Why Viagra Might
incidents and charged that legions of reducing blood pressure in the lungs, Be an Effective
athletes in baseball, football, body- which increases at high altitude. Not all Bodybuilding Drug
building and Olympic sports took Viagra (sildenafil) is one of three
Viagra to boost endurance and physi- It’s understandable FDA-approved, erection-promoting
cal performance. The World Anti- that they take drugs called PDE-5 inhibitors that also
Doping Association (WADA) consid- Viagra: it’s not on include tadalafil (Cialis) and vardenafil
ered banning Viagra before the Beijing (Levitra). They work by inhibiting the
Olympics, but backed off because it
any banned sub- PDE-5 enzyme, which then increases
had no evidence that the drug provid- stances list; it’s the concentration of a chemical called
ed a competitive advantage. readily available; nitric oxide that promotes blood flow
What do firm erections have to do it has few side to the penis and other tissues through-
with sports like bodybuilding? Viagra out the body. Blood vessels, smooth
improves blood flow control. Muscles
effects; and it muscle, skeletal muscle, blood
need plenty of blood to remove wastes might provide a platelets, and lung tissue contain this
and deliver energy, oxygen, and hor- significant edge. and similar PDE enzymes. In addition
mones. Increased blood flow could to promoting erections, PDE-5
speed the delivery of key amino acids subjects benefited from the drug— inhibitors decrease systemic blood
to the muscles, which would promote there were responders and non- pressure, lung blood pressure, lung
muscle protein synthesis and growth. responders. Other researchers con- resistance, and promote coronary
It seems reasonable that Viagra could firmed the Stanford results and also (heart) blood flow. Long-term use
boost performance and that body- showed that Viagra improved exercise improves endothelial function, which is
builders might take it. capacity in people suffering from lung critical to blood flow control.
A Stanford University study by Ann disease and heart failure. The drugs reduce stress in pres-
Friedlander and colleagues published Bodybuilding is an incredibly diffi- sure-overloaded hearts, which is
in 2006 triggered the Viagra craze cult sport that requires years of back- important for bodybuilders because
among athletes. The researchers found breaking work to achieve success. large increases in muscle tension
that Viagra improved cardiovascular Most athletes will do whatever it takes restrict blood flow to working muscles.

bodybuildingscience
Increasing muscle blood flow during trained athletes. include psychological health, diet,
training could increase muscle Long-term use of Viagra might also exercise, and sexual activity. Men who
strength, size, and fitness, while reduc- benefit metabolic capacity by enhanc- have a lot of sex are happier, more
ing stress on the heart. They also ing blood sugar control and increasing confident, and have better-functioning
improve lung blood flow and boost testosterone levels. Scientists from sex organs than men who don’t. The
quality of life in patients suffering from Vanderbilt University School of sex organs— like your muscles— func-
lung disease. These drugs have Medicine found that the drug helped tion best when you use them, so
promising pulmonary and cardiovas- restore energy balance and boosted Viagra might give them a boost. We
cular applications that go beyond firm insulin metabolism in mice fed high- don’t know if Viagra increases testos-
erections. fat diets (compared to a placebo). The terone levels in healthy, fit body-
To date, no study has found that animals showed lower blood sugar builders.
Viagra improves exercise performance and insulin levels and improved blood Long-term use of Viagra might also
in athletes at sea level. The drug is sugar regulation after a high-carbohy- increase muscle strength, power, and
helpful in people with blood pressure drate meal. They also lost bodyweight size by triggering biochemical path-
limitations that interfere with oxygen and fat mass during the 12-week ways that increase protein synthesis
transport to the tissues. For example, study. In humans, long-term use of and prevent protein breakdown in
lung blood pressure increases sub- Viagra increased the production of the muscle cells. As discussed, Viagra
stantially in some people at altitude, blood vessel controlling chemical nitric increases nitric oxide (NO) release by
which makes it difficult to move oxy- oxide, which has strong links to insulin the blood vessels. NO helps turn on
gen from the air into the bloodstream. metabolism. protein synthesis in muscles, particu-
Viagra reduces lung blood pressure, larly when the fibers are under tension
which enhances oxygen consumption Viagra doesn’t or stretch. NO also triggers the forma-
and the capacity to exercise. appear to increase tion of satellite cells that add mass to
A small percentage of elite the muscle fibers. To date, no study
endurance athletes have a perfor-
endurance perfor- has shown that Viagra and similar
mance imbalance between the heart mance following drugs have steroid-like effects in ath-
and lungs. Their powerful hearts letes, but we can infer from biochemi-
exceed breathing capacity, which caus-
short-term use, cal studies that they might.
es a mismatch between the pulmonary but it might have
and cardiovascular systems. Viagra long-term benefits Viagra is on
might increase lung function to match WADA’s Radar
their superior heart capacity, which in well-trained WADA first took notice of Viagra
could give them a significant competi- athletes. following the Stanford University
tive advantage. However, other ath- study and reports that the drug was
letes might benefit as well. Viagra boosts testosterone, which given to greyhounds to improve run-
Physical inactivity, diets high in sat- is a critical hormone for increasing ning performance. They were con-
urated and trans-fats and simple sug- muscle mass, strength, and aggres- cerned that Viagra might improve
ars, and reduced muscle mass impair siveness— all critical for athletes. performance at lower altitudes and
the ability of insulin receptors to regu- Testosterone is linked to sexual provide a competitive advantage at
late carbohydrates, amino acids (build- arousal and performance. Middle-aged venues such as Denver, Mexico City,
ing blocks of proteins) and fats. Insulin men who take testosterone supple- or areas hosting the Winter Olympics.
sensitivity affects the health of the ments improve sex drive, capacity for The margin of victory is often a mat-
endothelium, the cells that line the erections, self-confidence, and aggres- ter of seconds in endurance events in
blood vessels. These cells release nitric siveness. Italian researchers found that cycling and cross-country skiing, so a
oxide (NO) that opens blood vessels in total and free testosterone levels drug that provides even a small
tissues throughout the body. Long- increased by 50 percent in men treated advantage could be very significant.
term use of Viagra has training-like for erectile dysfunction with Cialis or WADA is currently funding a
effects on the endothelium, which Viagra. It’s not clear whether these series of studies at Marywood
increases its capacity to release NO. drugs increased testosterone directly University in Scranton, Pennsylvania
While the Viagra-induced improve- or if they increased it indirectly and at the University of Miami, to
ments in blood flow control might be through increased sexual activity. determine the effects of Viagra on
greater in men suffering from poor Frequency of sexual intercourse was exercise capacity and performance at
metabolic health, they might also pro- greatest in men who took Cialis (a sea level, moderate altitudes, and in
mote blood flow in the muscles and longer-acting PDE-5 inhibitor), which polluted environments. They also
nervous systems in bodybuilders and makes it the preferred drug for men in want to know if the drug has different
physically fit adults. Viagra doesn’t stable relationships. Men who had the effects in men and women. The
appear to increase endurance perfor- most sex also had the highest testos- results of these studies will deter-
mance following short-term use, but it terone levels. mine whether Viagra ends up on the
might have long-term benefits in well- Factors affecting testosterone banned substances list.

bodybuildingscience
Criswell. Nitric oxide reverses prednisolone- Ricart, A., et al. Effects of sildenafil on
Will Viagra Make induced inactivation of muscle satellite the human response to acute hypoxia and
You a Superstar? cells. Muscle Nerve, 37: 203-209, 2008. exercise. High Alt Med Biol, 6:43-49, 2005.
Viagra can help make you a sexu- Di Luigi, L., et al. The long-acting phos- Rubin, L. J. and R. Naeije. Sildenafil for
al Olympian, provided that you have phodiesterase inhibitor tadalafil does not enhanced performance at high altitude?
game, good hygiene, and a reason- influence athletes’ VO2max, aerobic, and Ann Intern Med, 141:233-235, 2004.
ably firm body. It definitely won’t get anaerobic thresholds in normoxia. Int J Siepmann, M., R. Rauh, O. Dill, M. W.
Sports Med. 29:110-115, 2008. Agelink, and M. Mueck-Weymann. The
you a spot on the Yankee’s roster or
Faoro, V., et al. Effects of sildenafil on effects of sildenafil on heart rate variability
the Olympic team if you don’t have exercise capacity in hypoxic normal sub- in healthy subjects. J Cardiovasc
the talent. To date, no study has jects. High Alt Med Biol, 8:155-163, 2007. Pharmacol, 50:598-600, 2007.
found that Viagra improves exercise Ghofrani, H. A., et al. Sildenafil Snyder, E. M., T. P. Olson, B. D. Johnson,
capacity at sea level. However, long- increased exercise capacity during hypoxia and R. P. Frantz. Influence of sildenafil on
term use of the drug might promote at low altitudes and at Mount Everest base lung diffusion during exposure to acute
camp: A randomized, double-blind, placebo- hypoxia at rest and during exercise in
muscle protein synthesis and
controlled crossover trial. Ann Intern Med, healthy humans. Eur J Appl Physiol, 2008.
improve metabolic fitness enough to 141:169-177, 2004. Spring, R. M., et al. Sildenafil for pul-
have a small effect on endurance or Hsu, A. R., K. E. Barnholt, N. K. monary hypertension: Dose-dependent
strength. Viagra and similar drugs Grundmann, J. H. Lin, S. W. McCallum, and improvement in exercise performance.
have side effects; so don’t use them A. L. Friedlander. Sildenafil improves car- Pulm Pharmacol Ther, 21: 516-521, 2008.
without following the advice of a diac output and exercise performance dur- Tatsumi, R., et al. Satellite cell activation
ing acute hypoxia, but not normoxia. J Appl in stretched skeletal muscle and the role of
physician. We need many more stud-
Physiol, 100:2031-2040, 2006. nitric oxide and hepatocyte growth factor.
ies before we can adequately assess Jackson, G. Hemodynamic and exercise Am J Physiol Cell Physiol, 290:C1487-1494,
the effects of these drugs on exercise effects of phosphodiesterase 5 inhibitors. 2006.
capacity and athletic performance. Am J Cardiol, 96:32M-36M, 2005.
Wozniak, A. C. and J. E. Anderson. Nitric
Lewis, G. D. et al. Sildenafil improves
oxide-dependence of satellite stem cell acti-
References: exercise capacity and quality of life in
vation and quiescence on normal skeletal
Ayala, J. E., et al. Chronic treatment with patients with systolic heart failure and sec-
muscle fibers. Dev Dyn, 236:240-250, 2007.
sildenafil improves energy balance and ondary pulmonary hypertension.
Wozniak, A. C. and J. E. Anderson. The
insulin action in high fat-fed conscious Circulation, 116:1555-1562, 2007.
Perimenis, P. Sildenafil for the treatment dynamics of the nitric oxide release-tran-
mice. Diabetes, 56: 1025-1033, 2007.
of altitude-induced hypoxaemia. Expert sient from stretched muscle cells. Int J
Betters, J. L., J. H. Long, K. S. Howe, R.
Opin Pharmacother, 6:835-837, 2005. Biochem Cell Biol, 41:625-631, 2009.
W. Braith, Q. A. Soltow, V. A. Lira, and D. S.
Malestrom 6-7-2009
muscleform
&function By Stephen E. Alway, Ph.D. FACSM, Illustrations by William P. Hamilton, CMI
Dumbbell Hang Cleans for

an
Introduction
Upper Body ligament to the tibia bone. Although the hamstring mus-
After training the same way with the same exercises for cles are knee flexors, they are attached to the ischium
a few years, it just makes sense to mix up your training, at bones on the posterior hip structure. They cross the hip joint
least for a while. Power training, which generates maximal posteriorly and they can help the back muscles to extend
strength quickly during a lift, will overload your neuromus- the spine, especially as the quadriceps muscles are straight-
cular system with more resistance and more velocity than ening the knee.
your usual bodybuilding repetitions and this might be the The superior and middle portions of the broad upper
thing you need to get out of your plateau. As a bodybuilder, part of the trapezius muscle are strongly contracted
this cannot be your only long-term strategy, but it
can definitely act as a short-term accelerant to fuel
your muscle strength and mass-building quest.
The dumbbell hang clean is an excellent power
exercise, which will pack size, power and strength
into both your upper and to a lesser extent, your
lower body. Even if you are using your bodybuild-
ing training as a means to improve your sports
performance, this exercise will help build explo-
sive muscle power in your back, hip and thigh
muscles, and this will translate into faster, more
powerful movements on the court or field.
Dumbbell hang cleans can be quite challeng-
ing for your balance and coordination and
they’re pretty fatiguing, especially if you do mul-
tiple heavy sets. They are so demanding
because they activate a lot of muscle mass in
each repetition. This includes most upper body
and to a lesser extent, your lower body muscles,
and this produces a multi-muscled approach for
your power training success.
Muscles Activated by
Dumbbell Hang Cleans
Only the major muscle movers will be dis-
cussed here, but you should recognize that more
torso and shoulder muscles are activated to get
you through the exercise
The quadriceps muscles extend (straighten)
the knee joint as the weight is pulled upward.
These fibers anchor to the femur bone of the thigh
and run to the patellar tendon and via the patellar

muscleform&function
throughout the pull phases of the lift.
These fibers attach to the skull, along
the vertebrae and anchor on the posteri-
or spine of the scapula.The superior
region is heavily involved during the lat-
ter parts of the high pull to lift the
scapula. The latissimus dorsi and
teres major, as well as all of the small-
er intermediate shoulder muscles, help
to extend the humerus (pull the arm
backward) during the lift upward. The
latissimus dorsi is attached to the lower
and middle vertebrae and the iliac crest
of the hip, and runs up to the humerus
bone of the upper arm. The teres major
muscle is attached between the medial
side of the scapula and the humerus
bone.
The gluteus maximus is the major
hip extensor that is activated during the
initial explosive period of the lift. The
gluteus maximus muscle attaches to the
bones of the hip, and the sacrum and
along the lumbar area of the lower back.
It also attaches to the posterior part of
the femur (thigh bone) at a section
referred to as the gluteal line or gluteal
tuberosity.
Less obvious muscles are also recruited. For example, the gas-
trocnemius and the soleus muscles are critical for balance and
weight distribution. The erector spinae muscles that reside along
the spine also contribute to extension of the torso and stabilizing
the spine during the lift.
Exercise Form
Although this exercise can be done with only one dumbbell at a
time, using two dumbbells (bilateral lifting) reduces the risk for los-
ing your balance and the potential for injury. Although the exercise
will be described in the various components, the steps should be
executed as a smooth and fluid continuous lift.
1. Take a dumbbell in each hand with a prone grip. The dumb-

bells should be heavier than you can press over your head but only
80 percent of the maximum you can clean. Stand up with the
dumbbells hanging down from your shoulders.This is the starting
position for the exercise.
2. Keep your upper body straight, but bend forward at the hips
just slightly.
3. Explosively raise (slight swing) the dumbbells upward by
extending the hips, knees and ankles with a bit of a jump. Keep the
dumbbells close to your body and position your elbows out and
pointing posteriorly. Try to keep your shoulders directly above the
dumbbells for as long as possible.

muscleform&function
After three months, you should have added some really
impressive power and thickness to your upper and lower
body. At this point you can put this exercise aside for a
while, and apply your new strength and power to your
other exercises. You can always come back to it when
you need some additional explosive growth. ■
Dumbbell Hang Clean

(catch)
4. Once you have extended your knees, start shrug-

ging your shoulders and pull upward with your arms. The
dumbbells will continue to accelerate upward. Keep your
elbows as high as possible during the pull until the top
of the lift.
5. Rotate your elbows so they swing below the dumb-
bells. This is the final ‘clean’ part of the lift. The end point
is when you have pulled the dumbbells to shoulder
height and directly in front of your shoulder joints.
6. Slightly flex your hips and knees and lower your References:
body to absorb the weight as it is being pulled up to the Cormie, P, McBride, JM, & McCaulley, GO (2007a). The influence of
body mass on calculation of power during lower-body resistance exercis-
top position at the shoulders.
es. J Strength Cond Res, 21, 1042-1049.
7. Extend your knees and hips so that you are stand- Cormie, P, McBride, JM, & McCaulley, GO (2007b). Validation of
ing upright at the end of the lift with your dumbbells at power measurement techniques in dynamic lower body resistance exer-
shoulder level. cises. J Appl Biomech, 23, 103-118.
8. Lower the weight back to the starting position, so Ekstrom, RA, Donatelli, RA, & Soderberg, GL (2003). Surface elec-
that you are standing with the dumbbells hanging directly tromyographic analysis of exercises for the trapezius and serratus anteri-
or muscles. J Orthop Sports Phys Ther, 33, 247-258.
down from your shoulders. After only a few seconds, begin Hori, N, Newton, RU, Andrews, WA, Kawamori, N, McGuigan, MR, &
the next repetition and continue until your set is complete. Nosaka, K (2008). Does performance of hang power clean differentiate
performance of jumping, sprinting, and changing of direction? J
To get the most out of the exercise, you should con- Strength Cond Res, 22, 412-418.
centrate on exploding into the lift. However, heavy, high- Kilduff, LP, Bevan, H, Owen, N, Kingsley, MI, Bunce, P, Bennett, M, &
Cunningham, D (2007). Optimal loading for peak power output during
velocity training is unlike most bodybuilding training and the hang power clean in professional rugby players. Int J Sports Physiol
this will take some effort to adapt to. Although power Perform, 2, 260-269.
and persistence are critical to your success in this exer- Winchester, JB, Erickson, TM, Blaak, JB, & McBride, JM (2005).
cise, it is hard to stay competitive if you are injured, so Changes in bar-path kinematics and kinetics after power-clean training. J
don’t sacrifice your exercise form for a heavier dumbbell. Strength Cond Res, 19, 177-183.

C
N U
By Anthony L. Almada, MSc, FISSN
O
E M
L
Shred of Evidence
W N
Show Me The Proof!
OBECALP :
!
™
The Totally Legal, Natural, and
TRUE Steroid Replacement
In
the late 1960s, a brilliant, Israel-born exercise scientist Obecalp and its ergogenic effects submerged like a
was crafting a study to test what would become a nat- marine mammal for almost 30 years, before coming up for
ural bioactive agent, almost as potent as anabolic air in 2000. In the UK, another research group unearthed
steroids. Uniquely, this could be used in children and Obecalp and, this time, used 11 experienced, national-level
women. It could be delivered orally or intravenously. Its powerlifters to test the effects of a fast-acting version of
potency was so fearsome, the simple thought of receiving Obecalp on bench press, squat, and deadlift performance. A
it would elicit an ergogenic effect that could break through simulated competition was created and for the first week,
previously-impenetrable performance barriers. The U.S. the subjects received nothing. Then Obecalp was given
Olympic Committee sought after this scientist, based in orally— by the coaches of the powerlifters— for one week
Massachusetts, in the 1970s, for his keen insights and lead- to all the subjects. Lifts increased by 3.5-5.2 percent.
ing-edge thinking in relation to exercise These increases would have catapulted
performance. This secret agent would The gains in bench, mil- all but one of the lifters into internation-
soon see the light of day. itary, seated leg press- al weightlifting prominence. However,
In his 1972 landmark study, he chose es, and squats averaged the effects of Obecalp did not continue
experienced weightlifters (at a time
before the term ‘bodybuilders’ was
almost 10 percent, four to increase beyond this level with con-
tinued dosing. Strikingly, when Obecalp
embraced) as his test subjects. Fifteen weeks after receiving was stopped among six of the lifters,
males with a few years of lifting under Obecalp, among this their lifts rapidly returned to the pre-
their belts were allocated to receive veteran training group. Obecalp baseline. This suggested that
either methandrostenolone (Dianabol— Obecalp was fast-acting, in both the
nine males) or Obecalp™ (six males),
This was also 2.5-7 onset and departure of its ergogenic
both delivered orally. The gains in times greater than an effects. Again, no side effects were
bench, military, seated leg presses, and earlier, pre-Obecalp reported— despite their record lifts
squats averaged almost 10 percent, four period of four weeks. dropping like a fully plate-loaded barbell
weeks after receiving Obecalp, among after an Olympic snatch.
this veteran training group. This was also 2.5-7 times Less than two years ago, researchers then took Obecalp
greater than an earlier, pre-Obecalp period of four weeks. into a totally new realm. Operating from a laboratory at a
Obecalp strength gains were significantly greater than pre- Chicago-based university, these experimenters took 42 col-
Obecalp, for all but the seated press exercise. No side legiate men and women who had enrolled in a beginning-
effects were mentioned. Mysteriously, the effects of level fitness and conditioning class. They were untrained
methandrostenolone, in comparison to Obecalp, were not (see my column in the June issue of MD in relation to using
revealed, fueling later controversy and suspicion that the trained and untrained athletes in research studies…). The 42
drug company marketing Dianabol at the time (CIBA, based subjects were divided into three equal groups. At the begin-
in Switzerland) had suppressed these data. (Note: ning, repeated baseline testing of strength (bench press
Dianabol® is a trademark now owned by Jared Wheat, the and seated leg press) was performed, assuring that the
founder of Hi-Tech Pharmaceuticals, for a non-steroidal subjects’ strength measures were reproducible— remem-
dietary supplement product). ber, they were untrained. A week later, two trials were per-

Shred of Evidence — Show Me The Proof!
formed, separated by a one-day rest period. In these trials, ing, but 1 RM poundage in the Obecalp group receiving it
one-rep maximum (1 RM) was obtained after a few warm- for both sessions was over 76 pounds higher. In the accel-
up sets. erated aminos group, 1 RM increase was almost 34 pounds
During the first trial, subjects in one of the three groups greater— but less than half that of the Obecalp group.
were given two Obecalp tablets 8-10 minutes before test- Session 2 saw a greater jump in the Obecalp group, bump-
ing. The second group was given two tablets of a potent ing up to over 97 pounds— again the ‘nothing’ group saw
amino acid combination, using an accelerated delivery sys- nothing— no improvement. In the accelerated aminos
tem, which delivered an immediate onset of ergogenic group, their best 1 RM fell to 25 pounds greater.
effects. Two more Obecalp or accelerated aminos were also Where has Obecalp been hiding these past decades?
given 8-10 minutes after the first trial. The third group Has it been restricted from sales? Was it a secret bioactive
received nothing throughout the study. used by Victor Conte during the prime BALCO Labs days?
For the second trial, the investigators followed the same Does Obecalp exert any anabolic effects? It is claimed to
protocol, but one of the two Obecalp groups did not have also had an adulterant added— at one time to count-
receive Obecalp for this second testing period. It had been less supplements (and then shortly later abruptly removed)
discovered that the amino acid/accelerated delivery system that have since fallen from favor or proven to be ineffective
tablets had been ineffective but this was not determined or inferior to conventional forms of supplements: liquid
until after one of the groups receiving Obecalp had already creatine, myostatin inhibitors, waxy maize starch,
finished their second testing. The other group received androstenedione. I have an informant who told me that a
nothing before or after the strength-testing session. company called Reverse Sciences, Inc. has access to
The results were shocking: those receiving Obecalp dur- Obecalp, but has yet to reveal a launch date… Stay tuned—
ing the first test session showed a greater than seven times it’s likely in the ‘hot’ supplement you’re taking right now.
greater increase in bench press 1 RM, compared to those
Anthony Almada (B.Sc., M.Sc.) has worked within the dietary supplement
receiving nothing. The group receiving the accelerated industry since 1975. He has a B.Sc. in physiology and nutritional biochemistry
aminos showed a nearly identical increase. In the group minor from California State University, Long Beach, and an M.Sc. from Berkeley.
He has been a co-investigator on over 60 university clinical trials, ranging from
that received Obecalp in the second session, their 1 RM arthritis to muscle building and fat loss. Anthony Almada is a member of the
increased over 10 times higher than the ‘nothing’ group executive board of ISSN, and is a fellow of the ISSN.
and over twice as high as the accelerated aminos group
(that received nothing in the second test). References:
Seated leg press changes were even more eye popping: 1. Ariel GB and Saville W. Med Sci Sports, 1972;4: 124-6.
2. Maganaris, C, et al. Sport Psychologist, 2000;14:272-8.
no improvements were seen in the group receiving noth- 3. Kalasountas V, et al. J Appl Sport Psychol, 2007;19:116-24.
Malestrom 6-7-2009
TRAINING, NUTRITION, DIET, & SUPPLEMENTATION
With Eric Broser &
NOJUICE Layne Norton
Bodybuilding
THE UNILATERAL
ADVANTAGE By Eric Broser
O
ne of the most important time, to be one of the most effective part and it has never failed to bring
points I try to get across in and dynamic. This method of training about a new level of soreness (and a
many of my articles is just makes it very difficult for your body to lot of cursing at me through e-mail and
how incredibly adaptive the human adapt, because the stress is very texts, LOL).
organism is. When one’s body is pro- unique, and forces the body to work in My suggestion is to begin by
vided with a new physical challenge, a quite a different manner than it does adding one unilateral exercise to
plethora of physiological reactions will with two-limbed movements. The fol- each body part workout and if after
take place in order to help better deal lowing are some of the unique and a few weeks you find that you are
with it, should the body face this chal- important advantages that unilateral getting excellent results, perhaps try
lenge again in the future. This adaptive training has over standard exercises: adding a second one. Just be aware
system is what has allowed the human that because of the added balance
race to survive for millions of years, 1) Focus will not be split between and coordination issues, some uni-
and is also what makes us capable of both sides of the body. Thus, you will lateral exercises can be difficult to
radically altering our physiques. be able to focus more intensely on the perform at first. Thus, until you have
Muscular hypertrophy and target muscle and in turn get an it mastered you might not receive
increased strength are nothing more improved response (harder contrac- the full benefit from the movement
than our body’s attempt to adapt to the tions, better pump, deeper burn, etc.) right away. It certainly takes a few
physical stress we place upon it when 2) Because of the increased nerve workouts to get used to movements
we pound the iron in the gym day after force, you will recruit more muscle like single-leg squats, dumbbell
day. However, the body’s ability to fibers and exhaust more motor unit presses and deadlifts… but once
adapt in this manner is actually a dou- pools with each rep and set. you do, you can rest assured that
ble-edged sword, as this system can 3) You will more effectively work you will experience new gains in
often be too efficient for our purposes. stabilizer muscles. muscle and strength rather rapidly.
You see, if you continually provide the 4) You will take vital steps toward Stick to each new unilateral exercise
same types of stimulation/stress when overcoming strength imbalances for about four to six weeks before
you train (i.e., exercises, sets, reps, between your right and left sides, you switch to another, and don’t be
tempos, etc.), your body will soon which can in turn also greatly improve afraid to tweak the movement and
become immune to the effects of your muscular symmetry over time. experiment with your form a bit
workouts. Adding muscle mass is very Now, I am not saying that you each workout until you find what
low on your body’s list of priorities, should completely abandon standard ‘groove’ feels best to you.
and if it can figure out a way to forego two-limbed training for an entirely uni- I am sure that the majority of MD
this process, it will. Thus, you must lateral approach. However, I do feel readers are quite familiar with basic
continually seek out ways to provide that everyone should incorporate at unilateral exercises like concentration
novel stressors to your muscles and least one single-limb exercise for each curls, one-arm rows, and dumbbell
CNS in order to force ‘overcompensa- body part during each workout. I gen- kickbacks… but if you have not uti-
tion,’ the result of which is increased erally recommend that you perform lized such ‘muscle-fiber-fryers’ as uni-
levels of hypertrophy and strength. unilateral exercises toward the end of lateral leg presses, split-squats, stiff-
Although there are myriad tech- your routine for a particular body part, leg deadlifts, lat pulldowns, upright
niques that can be utilized to help as it is an excellent way to finish off a rows, cable crossovers, dumbbell
shock your muscles out of complacen- workout. That said, I have oftentimes bench presses, etc., then you are
cy, I have found ‘unilateral training,’ or assigned advanced clients of mine full more than likely missing out on ‘a
working one limb/side of the body at a unilateral workouts for a given body hella lot of hypertrophy!’

The following is a list of unilateral dumbbell preacher curls, standing my continued success, and hope that
exercises that you might wish to incor- dumbbell curls, machine curls. all of my natty (and not necessarily
porate into your training in order to Triceps: singe arm dumbbell kick- natty) brethren will also find it helpful
spur on some new growth. This is only backs, lying/seated extensions, push- in the pursuit of their physique goals!
a partial list of exercises as there are downs, machine dips, Smith reverse-
literally dozens of variations of each grip presses. Natty Notes
movement that you can readily Legs: single-leg squats, leg press- First I want to congratulate Steve
employ. For those of you who wish to es, leg extensions, step-ups, Blechman and everyone on the MD
increase the use of stabilizing muscles lying/seated/standing leg curls, stiff-leg team for hanging in tough during this
in order to enhance balance and coor- deadlifts, split squats. ‘transition phase,’ and keeping their
dination for sporting activities, the use Calves: single-leg seated calf-rais- eyes on the prize. Many were doubt-
of a Swiss ball and/or balance board es, standing calf-raises, calf-presses. ful about the ‘new direction’ of
can add an entirely new dynamic to all Traps: single-arm dumb- Muscular Development, but all fears
unilateral movements. bell/machine shrugs, dumbbell cleans, have been put to rest, as both the MD
dumbbell upright rows. forums and magazine are stronger
Chest: single-arm lying dumbbell Low back: single-arm dumbbell than ever!
presses, dumbbell flyes, machine deadlifts. Next I would like to mention that
chest presses, cable flyes, cable Forearms: single-arm dumbbell my long-awaited POWER-REP
crossover, pec deck flyes. wrist and reverse wrist curls, dumb- RANGE-SHOCK DVD and e-book are
Lats: single-arm dumbbell rows, bell reverse curls, hammer curls. now available! I am very excited
seated cable rows, pulldowns, T-Bar about these projects finally coming to
rows, stiff-arm pulldowns, pull-ups. Always keep in mind that as drug- fruition and want to thank everyone
Delts: single-arm dumbbell free bodybuilders, we must take who has been using and touting the
presses, seated machine presses, advantage of any and every edge we benefits of my training system all of
dumbbell/cable laterals, dumbbell possibly can get in order to keep our these years. Please send me an e-
upright rows. muscles growing. I have found unilat- mail or a private message on the MD
Biceps: single-arm low cable curls, eral training to be an invaluable tool in forums for ordering information.
Soy Protein:
A Double-Edged Sword
By Layne Norton
“We are double-edged blades, and every time Probably the biggest knock on soy is that it low-
we whet our virtue the return stroke straps our ers testosterone. This notion is so engrained in
vice.” bodybuilders that to most of them, the idea of con-
—Henry David Thoreau suming soy is as repulsive as downing a gallon of
freshly-squeezed urine. But how real is this fear?
It seems that in life, all good things come with a There is some evidence that soy isoflavones can
bit of bad. The best-tasting foods come with the lower testosterone significantly in some animal
1
most calories. The jobs that pay the most tend to models. In humans, there is some evidence that
have the highest stress. Sex often requires cud- soy supplementation can modestly reduce testos-
2-4
dling afterward. (Disclaimer to my lovely wife: I love cud- terone in healthy men and even reduce androgen
5
dling with you; I am referring to every other man in the receptor expression. These studies only find small reduc-
world not named Layne). Every coin has two sides. Every tions in testosterone. Several other studies have shown no
yin has its yang. impact on soy protein supplementation on testosterone lev-
5,6
In bodybuilding and fitness, we often forget that there els. More interestingly, a few studies have found that soy
are two sides to every story. Quite often, there is also a gray protein supplementation actually increased testosterone in
area between the black and white. However, many body- rats fed a diet high in soy isoflavones over the duration of
7,8
builders and fitness enthusiasts see everything in black and their lives. Certainly, these results seem counter-intuitive.
white. Protein is good, carbohydrates are bad. Omega-3s are One possible explanation could be that since soy
good, saturated fat is bad. Animal proteins are good, plant isoflavones decrease androgen receptor expression, the
proteins suck. body may be attempting to compensate for the lack of
I’m sure you have all read in bodybuilding magazines androgen receptors by increasing long-term testosterone
that soy protein is the devil. I’m also sure you’ve seen vari- production. Perhaps the most relevant study to this discus-
ous ‘wussy’ health publications talk about how soy is the sion was performed by Kalman, et al., in which subjects fol-
cure to just about everything. But which edge of the sword lowed a weight-training program for 12 weeks while supple-
does the truth lie on? Well, as with most things, there is no menting with 50 grams per day of soy isolate, soy
9
clear-cut answer, no matter how you slice it. concentrate, whey protein, or a blend of whey and soy. At

NO JUICE BODYBUILDING
the end of the study, all groups experienced increases in (glucose receptor responsible for insulin-stimulated glu-
lean body mass, but there were no significant differ- cose disposal in muscle) content in the muscle cell mem-
13
ences in testosterone, body composition, or increases in brane. There is evidence in animal models of diet-
lean body mass between the groups fed whey or soy. induced obesity to suggest that supplementation with
This seems to suggest that even high doses of soy pro- soy protein can increase insulin sensitivity and may even
10,14
tein do not interfere with anabolic response to weight help inhibit fat gain.
training, at least in the short term. Soy has gotten quite a bad rap in the bodybuilding
Though Kalman et al. found no difference between community, and is perceived by many meatheads to be
soy and whey for changes in lean body mass, there are a ‘sissy’ protein. On the other side of the coin, many
cellular data indicating that soy does have an inhibitory knuckleheaded, tree-humping, bark-biting vegetarians
effect on the mTOR anabolic pathway in muscle cells. claim that soy is the end-all, be-all to cure cancer, heart
Soy has been demonstrated to increase the activation of disease, and diabetes. As with most things in life, the
10
AMP protein kinase (AMPK). Once activated, AMPK truth lies somewhere between both extremes.
performs several tasks and one of these is to inhibit The jury is still out on soy’s effect on testosterone,
mTOR signaling. Research from Anthony et al. corrobo- and more research needs to be placed on examining
rated this by demonstrating that mice fed soy had lower soy’s impact on AMPK and mTOR signaling. However, I
11
levels of mTOR activation than mice fed whey protein. believe that soy can be consumed by bodybuilders in
This is not really surprising, since whey has about 50 moderate amounts without impairing
percent greater leucine content than soy, and leucine is muscle gains. If one is concerned about
the amino acid responsible for stimulating protein syn- soy’s potential to inhibit mTOR, then I
thesis in muscle. What is surprising are the preliminary suggest combining soy with a protein
data from our lab, which suggest that egg may be supe- high in leucine (like whey), which can
rior to soy in stimulating protein synthesis, even though help maximize mTOR signaling.
12
both have similar leucine content. Thus, it seems that Another option might also be supple-
on a cellular level, soy may reduce anabolic signaling, menting soy with free-form leucine
compared to other protein sources, possibly via stimu- or branched-chain amino acids
lating AMPK. (BCAAs) to help maximize mTOR
Although soy activates AMPK, like every double- signaling and muscle anabolism. It
edged sword, there is still another way to slice soy’s will be interesting to see how the
AMPK activation. Though it inhibits mTOR, AMPK also research on soy plays out in the
does several good things, like increasing insulin sensitiv- coming years, but one thing is certain:
ity and glucose tolerance, mostly by increasing GLUT-4 soy supplementation is a topic that cuts both ways. ■
References: Isoflavone-rich soy protein isolate sup- Dietary phytoestrogens activate AMP-acti-
1. Weber KS, Setchell KD, Stocco DM, presses androgen receptor expression vated protein kinase with improvement in
Lephart ED. Dietary soy-phytoestrogens without altering estrogen receptor-beta lipid and glucose metabolism. Diabetes,
decrease testosterone levels and prostate expression or serum hormonal profiles in 2008 May;57(5):1176-85.
weight without altering LH, prostate men at high risk of prostate cancer. J Nutr, 11. Anthony TG, McDaniel BJ, Knoll P,
5alpha-reductase or testicular steroido- 2007 Jul;137(7):1769-75. Bunpo P, Paul GL, McNurlan MA. Feeding
genic acute regulatory peptide levels in 6. Kurzer MS. Hormonal effects of soy meals containing soy or whey protein after
adult male Sprague-Dawley rats. J in premenopausal women and men. J exercise stimulates protein synthesis and
Endocrinol, 2001 Sep;170(3):591-9. Nutr, 2002 Mar;132(3):570S-573S. Review. translation initiation in the skeletal muscle
2. Goodin S, Shen F, Shih WJ, Dave N, 7. Yi MA, Son HM, Lee JS, Kwon CS, of male rats. J Nutr, 2007 Feb;137(2):357-62.
Kane MP, Medina P, Lambert GH, Aisner J, Lim JK, Yeo YK, Park YS, Kim JS. 12. Norton LE, Wilson GJ, Rupassara I,
Gallo M, DiPaola RS. Clinical and biologi- Regulation of male sex hormone levels by Garlick PJ, Layman DK. (2009) Leucine
cal activity of soy protein powder supple- soy isoflavones in rats. Nutr Cancer, contents of isonitrogenous protein sources
mentation in healthy male volunteers. 2002;42(2):206-10. predict postprandial skeletal muscle pro-
Cancer Epidemiol Biomarkers Prev, 2007 8. McVey MJ, Cooke GM, Curran IH. tein synthesis in rats fed a complete meal.
Apr;16(4):829-33. Increased serum and testicular androgen 2009 Experimental Biology meeting
3. van Veldhuizen PJ, Thrasher JB, Ray levels in F1 rats with lifetime exposure to abstracts, Abstract #227.4
G, Cherian R, Ward J, Holzbeierlein J, soy isoflavones. Reprod Toxicol, 2004 13. Jessen N, Pold R, Buhl ES, Jensen
Gutow S, Banerjee SK. Dose effect of soy Jul;18(5):677-85. LS, Schmitz O, Lund S. Effects of AICAR
supplementation in prostate cancer: a pilot 9. Kalman D, Feldman S, Martinez M, and exercise on insulin-stimulated glucose
study. Oncol Rep, 2006 Dec;16(6):1221-4. Krieger DR, Tallon MJ. Effect of protein uptake, signaling, and GLUT-4 content in
4. Dillingham BL, McVeigh BL, Lampe source and resistance training on body rat muscles. J Appl Physiol, 2003
JW, Duncan AM. Soy protein isolates of composition and sex hormones. J Int Soc Apr;94(4):1373-9.
varying isoflavone content exert minor Sports Nutr, 2007 Jul 23;4:4. 14. Jang EH, Moon JS, Ko JH, Ahn CW,
effects on serum reproductive hormones 10. Cederroth CR, Vinciguerra M, Lee HH, Shin JK, Park CS, Kang JH. Novel
in healthy young men. J Nutr, 2005 Gjinovci A, Kühne F, Klein M, Cederroth M, black soy peptides with antiobesity effects:
Mar;135(3):584-91. Caille D, Suter M, Neumann D, James RW, activation of leptin-like signaling and AMP-
5. Hamilton-Reeves JM, Rebello SA, Doerge DR, Wallimann T, Meda P, Foti M, activated protein kinase. Int J Obes,
Thomas W, Slaton JW, Kurzer MS. Rohner-Jeanrenaud F, Vassalli JD, Nef S. (Lond), 2008 Jul;32(7):1161-70.

PATRICK ARNOLD
PCT Basics
By Patrick Arnold
T
he biggest fear of steroid users is that they will lose the androgenic pathway.
their own testosterone production, lose their testicle The next class of anabolic steroids is the testosterone
size, and worst of all, lose all the muscle they gained. derivatives. These include testosterone and its esters,
To minimize the possibility of this happening, athletes methyltestosterone, boldenone and its esters,
resort to a practice called PCT. Post-cycle therapy (or PCT) methandrostenolone, bolasterone, 4-androstenediol and
refers to the combination of drugs and/or supplements 4-androstenedione. These are generally strong androgens
that one takes after a cycle of anabolic steroids (or pro- that have— to varying extents— the ability to aromatize
hormones), in the attempt to restart the hypothalamic to estrogens. However, they do not possess enough
pituitary testicular axis (HPTA), as well as minimize mus- progestational activity to be of concern in that arena.
cle mass loss. However, due to the dual influence on hypothalamic
PCT alone, however, is not enough. In addition to estrogen receptors and androgen receptors, these will
deciding what substances you administer during the generally cause more suppression per active dose than
post-cycle period, you must also consider what you do the aforementioned classical DHT derivatives.
during your cycle to best prepare your body for an effi- A subclass of testosterone derivatives includes some
cient and speedy recovery when your cycle is over. halogenated and hydroxylated testosterone analogs.
These include clostebol, 4-hydroxytestosterone, turinabol,
The Steroid(s) You Choose and fluoxymesterone, and ‘halodrol.’ Due to the unique
Means Everything chemical substitutions on these mole-
The first thing to consider is the Remember, your cules, they are unable to aromatize, so
hormones you take. As you may hypothalamus these are less suppressive than tradi-
already know, some hormones are responds to andro- tional testosterone derivatives (with
more suppressive than others. The the possible exception of fluoxymes-
DHT derivatives are generally the least
gens, estrogens, and terone).
suppressive. These include (in approxi-
progetagens. So by The next class of hormones is the
mate order of increasing suppressive sticking to DHT 19-nor derivatives. There are two major
potential) mesterolone, methenolone, derivatives you will types of 19-nors that possess markedly
oxandrolone, stanozolol, furazabol, only stimulate nega- differing levels of suppression—
and mestanolone. The reason that tive feedback on one 17alpha-alkylated and non-17alpha
these are less suppressive than other alkylated. The non-17alpha alkylated
steroids is that they do not aromatize
of the sex hormone steroids include nandrolone, noran-
to estrogens, nor are they appreciably pathways (andro- drostenedione, norandrostenediol, and
progestational. Remember, your hypo- genic pathway). trenbolone. The first three are steroids
thalamus responds to androgens, that can aromatize and have moderate
estrogens, and progetagens. So by sticking to DHT deriv- progestational potential— therefore they are substantially
atives you will only stimulate negative feedback on one suppressive. Trenbolone cannot aromatize, but it is very
of the sex hormone pathways (androgenic pathway). androgenic and does have a small amount of progesta-
DHT derivatives also give very high-quality gains with tional activity so it too is quite suppressive.
minimum water retention. Exceptions to the rule with As far as the second class of 19-nors goes— the
DHT derivatives include 1-testosterone, methasterone 17alpha-alkylated ones— they are wickedly suppressive.
(also known as superdrol), and methyl-1-testosterone. These include norethandrolone, norbolethone, tetrahy-
These steroids are particularly potent, so even though drogestrinone (THG), normethandrone, and mibolerone,
they possess minimal estrogenic and progestational and metribolone. THG, metribolone, and mibolerone can-
activity, they will cause substantial suppression through not aromatize, but the others can. Nonetheless, all of

PATRICK ARNOLD
these have very high agonist activity at both hypothalam- drugs raloxifene, toremifine and enclomiphene (the
ic androgen and progesterone receptors, so they produce active isomer of racemic clomiphene) have fallen into
major shutdown. These drugs do have their positives favor as well. These drugs work by binding to the estro-
though; they can produce major, rapid, and dramatic gen receptor and occupying it; however, unlike classical
gains in muscle mass and bodyweight. They are heavy- estrogens, they fail to cause a full estrogenic biological
duty anabolics. response in tissues. When the tissue in question is the
hypothalamus, SERM binding will result in an apparent
Preventing On-Cycle ‘estrogen signaling deficit.’ This deficit causes the hypo-
Testicular Atrophy thalamus to release gonadotropin-releasing hormone
So now you understand that your choice of anabolic (GnRH) which then travels to the pituitary where it further
steroid determines the potential for HPTA suppression. stimulates the production of gonadotropins (LH and FSH).
The next step is to address the issue of on-cycle testicular The gonadotropins of course then proceed on to the
atrophy that may occur. Testicular atrophy is the actual testes, where they stimulate testosterone production and
shrinking of the testosterone and sperm-producing cells spermatogenesis.
of the testicles, due to the reduction of gonadotropin (LH The biggest problem with SERMs, however, is the fact
and FSH) signals from the pituitary. Often this atrophy that they not only raise testosterone levels— they also
can actually be felt and seen. Short-term mild testicular raise estrogen levels. While the SERM is still in the sys-
atrophy usually will resolve itself; however, more severe tem, this is not a big problem because the SERM is keep-
and long-term atrophy is quite problematic. When the tis- ing estrogenic biological activity in check. However, upon
sues of the testes shrink too much or over a long period discontinuation of a SERM, there is a strong potential for
of time, it can be difficult to get them to recover back to testosterone/estrogen imbalance, and this imbalance can
full size and functionality— even in the presence of ade- lead to a quick reversal of the HPTA recovery as well as
quate gonadotropin signaling. estrogenic side effects such as gynecomastia.
The solution to minimizing on-cycle testicular atrophy The solution here is to switch to an aromatase inhibitor
is the use of exogenous gonadotropins. Human chorionic when the SERM is discontinued. Aromatase inhibitors
gonadotropin (HCG) and human menopausal work to actually reduce estrogen production, and in doing
gonadotropin (HMG) are the two options. What these so, they continue to stimulate LH and FSH, while at the
injectable preparations do is provide your body with arti- same time normalizing the testosterone estrogen ratio.
ficial gonadotropins, which will stimulate your testicles to Commonly used aromatase inhibitors are arimidex, fadro-
produce testosterone and sperm. While these products zole, exemestane, and the over-the-counter options 6-oxo
are good at maintaining testicular size and functionality, and ATD. Aromatase inhibitors should be taken the last
they do nothing to address the problem of diminished LH week of the SERM cycle (both drugs are overlapped for a
and FSH production in the brain. Furthermore, prolonged week or so) and then continued until testosterone levels
use (of HCG) can cause desensitization of LH receptors at are normalized (blood tests are crucial here).
testicular leydig cells. So it is best to use these products
as infrequently as possible during a cycle. Usually once Anti-catabolics
every three weeks or so during a cycle, a few shots Last but not least you have to get your body into an
should be taken (spaced out every other day) and this anti-catabolic environment after your cycle, so your mus-
should suffice. cle mass does not dwindle away during this sensitive
period. You start with the basics of course and that is to
After the Cycle maintain a high-protein intake and proper pre- and post-
When your cycle is done, your LH and FSH levels will workout nutrition. Beyond that, one of the best anti-cata-
be suppressed. If you choose the right drugs and/or bolics out there is good old growth hormone. Just ask
incorporate gonadotropin therapy during your cycle, you any football player who juices in the off-season and they
should have minimal testicular atrophy. It’s time for PCT. will tell you that GH is a savior to them. In addition to
As I mentioned before, PCT goes beyond just regain- GH, there is the drug called Trental (pentoxyfilline), which
ing full hypothalamic pituitary testicular axis function. It blocks many of the pathways related to muscle atrophy
also should involve the use of special anti-catabolic com- and can really help maintain mass during catabolic condi-
pounds that will suppress the loss of muscle protein that tions. Other supplements of mention are the 7-oxygenat-
may occur during the sensitive period between after the ed DHEA derivatives, which are known to antagonize
cycle and before full recovery. I will address the HPTA many of the negative effects of cortisol in the body, as
issues first and then the muscle loss issue. well as suppress catabolic inflammatory cytokines.
Priming the Pump Again Plan Well and Grow

It is my belief (and there are many opinions on this) The bottom line is that you really can have your cake
that one should start their PCT with a selective estrogen and eat it, too. Well, sort of. In other words, with a proper-
receptor modulator (or SERM). These are also referred to ly planned anabolic regimen, you can gain substantial
as estrogen receptor antagonists. The most popular two muscle mass, keep most of it, and come out of it with
of these are tamoxifen and clomiphene, but recently the ‘big jimmy and the twins’ as happy as ever. ■

Malestrom 6-7-2009
By Justin Harris, B.A.
POWER
BODYBUILDINGRx
MD proudly introduces Justin Harris’ new column, Power Bodybuilding. We thought the title ‘Power
Bodybuilding’ was appropriate because Justin has excelled at both. Justin is a Jr. USA super-heavyweight bodybuild-
ing champion. He recently achieved an elite total classification in the 275-pound weight class in his first powerlifting
contest. He squatted 876 pounds, bench pressed 573 pounds and deadlifted 700 pounds for a combined total of 2,149
pounds. Justin is 29 and a two-time All-American defensive-end and fullback in college. He has a bachelor of science
degree in kinesiology and is now working toward his Ph.D. in theoretical physics. Justin is the owner of Troponin
Nutrition and has helped hundreds of athletes with individualized, sport-specific diet and nutrition planning. Justin’s
theories about nutrition and performance have been widely published. Now he’s joined the number one bodybuild-
ing magazine on the planet. Justin, welcome to Team MD!
How did you get so strong, fatigue.’ If you research adrenal ‘bodybuilding’ training or ‘powerlift-
training like a bodybuilder? I saw fatigue, you’ll find many articles post- ing’ training. My training didn’t
a photo of you squatting 725 ed on bodybuilding and powerlifting change a whole lot between training
pounds only a few hours after forums, but you’ll find no scientific or for football, training for bodybuilding,
competing in a bodybuilding peer-reviewed articles on the subject. and training for powerlifting and I did
show and doing a 585-pound If you search for peer-reviewed well in all of those sports. Perhaps I
‘triple’ off a two-board, raw. Did journals on adrenal insufficiency, could have done better with more
years of gaining muscle mass you’ll find Addison’s disease, which is specialized training, but I have too
make you stronger? Is it just caused when the adrenal glands do much fun at the gym to stress about
genetics? I’m guessing you don’t not produce enough of the hormone those things.
train the central nervous system cortisol. This is the exact opposite of
(CNS) very much. what people write about when men- In the recent roundtable dis-
People get too worked up defining tioning adrenal fatigue. They talk cussion on BCAA supplementa-
the difference between ‘bodybuilding’ about excessive cortisol production tion you said, “Unfortunately,
training and ‘powerlifting’ training. In from various forms of stress. when dieting, we are not looking
my opinion, things have become too The central nervous system and for a state of anabolism. We are
specified, and not to the benefit for the peripheral nervous system are looking to halt catabolism.
either group. If you look through old quite different. The system that is most BCAAs can be utilized directly by
Powerlifting USA articles, you’ll find readily affected by training and forms the body for energy, which is a
an interview with Bill Kazmaier. He of physical stress is the somatic different mechanism than other
gives his training routine… the rou- branch of the peripheral nervous sys- amino acids.”
tine he was using around 1981 when tem (PNS). The PNS connects the body You don’t use BCAAs while
he put up some of the greatest ‘raw to the CNS and is exposed to injury dieting? I thought BCAAs should
lifts’ in history. Here’s his ‘bench’ rou- and toxins in ways the CNS isn’t. The be a staple in my supplement reg-
tine. I don’t recall the exact sets and CNS is hidden away in the brain and imen and you even have Anatrop
reps, but they are very similar to what spine and protected by the blood- (a BCAA blend) as sort of your
I’ve posted. brain barrier. flagship Troponin product.
Bench: 4 sets of 10 Specialized strength training is The general consensus from
Incline: 4 sets of 10 important and has come a long way, the roundtable seems to be that
Close-Grip: 3 sets of 10 but I believe there can be too much BCAAs are good and L-Leucine is
I won’t get too involved with CNS specialization. Specialization to the important, but money can be bet-
training and strength sports, as I don’t point of limiting progress and vari- ter spent. What gives?
get too excited about that concept. ance in physical stimulus isn’t I use BCAAs when dieting, but I
Adrenal fatigue is thrown around progress. use them more sparingly and more
quite frequently these days and I I’ve always trained to get bigger diligently than in the off-season.
don’t know why. There is no medical- muscles by using heavier and heavier In the off-season you have much
ly-recognized disease called ‘adrenal weights. I don’t know whether that is more ‘room’ to play with your calo-

C
N U
ries. When pre-contest time comes set to die from an obesity-related ill- I’ll take the
O
around, you’re limited to a very tight ness. Diabetes is a disease very close- ‘slim risk door’ over
E M
L
range of calories. During pre-contest, ly linked to obesity and heart disease, the 50/50 ‘certain
W N
BCAAs have pros and cons. and a disease that’s rapidly on the rise death’ door.
The pros are that BCAAs are in America. Aspartame is an inter-
potent nutrients. They are effective at The fact that people will choose to esting molecule with an inter-
stimulating protein synthesis and are purposely avoid an artificial sweeten- esting path through the body.
excellent sources of ‘easy’ energy for er to suck down a sugar-laden soda is The first thing aspartame does in
preventing muscle catabolism. amazing to me. I’m not a gambling the body is cleave its phenylalanine
!
Unfortunately, that is also part of their man, but I’ll take the other bet on this molecule. Phenylalanine is a precur-
downside when dieting. The term one. I don’t know of a single person sor to L-Tyrosine— one of two canon-
‘easy source of energy’ is never some- who has died from aspartame poison- ized neurotransmitter precursors (with
thing you want to make big use of ing. However, working in a hospital L-Tryptophan… yes… the ‘turkey’
when dieting. You want your body to for a number of years, I stuff). While L-Trypto-
work for its energy— by having to pull have seen many people phan is converted to
from stored fat to create that energy. die from direct links to 5-HTP and eventually
When used appropriately, BCAAs obesity and diabetes. serotonin, L-Tyrosine
can be an important part of a pre-con- The risks of artificial takes a different path.
test diet. During pre-contest, I prefer sweeteners are greatly L-Tyrosine undergoes
to use BCAAs immediately after train- exaggerated by people tyrosine hydroxylase to
ing. The quick influx of anabolic amino who don’t fully under- be converted to L-DOPA.
acids helps halt muscle breakdown stand the physiology of L-DOPA then goes
and provide available energy to mini- the aspartame mole- through a decarboxylase
mize catabolism. It is just important to cule. Of course you still process to turn into
realize that BCAAs are calories. They have to consider the dopamine. Through a
contain 4 calories per gram just like risks. Let’s look at it this beta-hydroxylase
any other protein, so you have to way. If you were offered process, dopamine is
include (count) their value with your the chance to walk converted to norepi-
daily calories. through one of two nephrine and then epi-
As long as you use BCAAs proper- doors with the follow- nephrine (the adrenaline
ly, they have an important place in ing scenario, which hormones) through a
pre-contest dieting. That place is dif- would you choose? methyltransferase
ferent from the ‘high amounts to stim- Walking through process.
ulate protein synthesis’ that you will door ‘one’ gives you a So, you could even
use in the calorie-laden off-season 50 percent chance of make the claim that
though. living. It is a coin flip as aspartame is a precursor
I typically recommend that clients to whether you’ll die for fat-burning and stim-
consume 1-2 teaspoons of Anatrop the second you open ulation. As many antide-
immediately after training while on a the door. Door number ‘one’ has pressants rely on the dopaminergic
pre-contest diet. This amount is count- never killed anyone that we know of. pathway of neurotransmitter effects,
ed toward the calorie count in that However, some studies have shown you could also make the claim that
post-workout meal. there is some risk of walking through aspartame is an antidepressant.
Another thing that is often not the door. The risks are vague, but Will these effects be physiological?
taken into consideration when talking there is a slim chance that someone Probably not, but the science is true
about diets is taste. Taste certainly at some point may get sick and later and much less ambiguous than much
isn’t ‘top dog’ when high-level contest die from walking through door ‘one.’ of the ‘negative’ science you’ll see.
bodybuilding is concerned, but the
fact is… BCAAs don’t taste as good as “Project Superheavyweight.” This training DVD features over 2 hours of real-time training
and it comes with a free nutritional DVD with over an hour of Justin's nutrition advice and
most foods. If skipping BCAAs to have food prep. Watch him go through intense workouts. Get nutrition advice from Justin him-
an extra ounce or two of round steak self. See his life outside the gym as he balances family, work and training.
will keep you from cheating on your
diet, it’s a choice that I have no prob- The most critical time for nutrition
is the period around your
lem with a client making. weight training workout. With
all the confusion as to what
What is your take on the nutrients are needed to create
‘aspartame will kill you’ debate? an anabolic environment and
shut off catabolism after a
People have taken the ‘artificial workout, Anatrop has all the
sweeteners are bad for you’ idea way amino acids essential to creat-
too far. We’re living in a country ing an anti-catabolic environ-
where 50 percent of the people are ment, as well as an extra dose
of L-leucine, the specific amino
going to die from obesity-related ill-
BILL COMSTOCK
acid shown in studies to pro-

nesses. If you’re sitting with a group mote protein synthesis. Turn
of friends right now, look around. your post-workout drink into
Every other one of you is statistically post-workout fuel.

MuscleTech
RESEARCH REPORT
By Team MuscleTech Research and Development
BODYBUILDING Q&A
I’ve tried to knock down a lot of other indus- As far as the taste of Hydroxycut Hardcore Ignition Stix is
Q: try energy drink mixes, but couldn’t stand
the taste of them. After I mixed them up in my water
concerned, these things taste absolutely incredible! With the
new Fruit Punch and Blue Raspberry flavors, these delicious
bottle, I ended up throwing the thing out a quarter of Hydroxycut Hardcore Ignition Stix pack everything you need
the way through. What can you tell me about the to satisfy your taste buds with NO SUGAR and only 5 CALO-
taste of the Hydroxycut Hardcore Ignition Stix? RIES! If you’re someone who’s on a hard-
core diet for a contest or just wants
First of all, we’re sorry that you had such a horri- to get shredded, Hydroxycut
A: ble experience with those other drink mixes.
Team MuscleTech is aware that there are a lot of drink
Hardcore Ignition Stix are the
ideal addition to your shred-
mixes out there that taste horrible. Fortunately for you, the ding stack! Thanks for your
flavoring of the Hydroxycut Hardcore Ignition Stix was question.
heavily scrutinized by researchers, flavor experts and
bodybuilders, just like you, to make sure that they had the
best-tasting drink mix on the market. And, as always, you
can count on Hydroxycut Hardcore Ignition Stix to fit per-
fectly into a pre-contest regimen since you’ll be drinking
lots of water anyway. It’s easy. Just pour one of the
Hydroxycut Hardcore Ignition Stix into a bottle of water,
mix it up and you’ll be on your way to getting totally
shredded! Thanks for your question.
I’ve been a loyal user of Hydroxycut

Q: Hardcore for years. The stuff works
incredibly and has really helped me dial in my
conditioning, especially my abs. That being said,
I’m skeptical of these new Hydroxycut Hardcore
Ignition Stix. Do they really work and taste as
good as they sound?
With so many fat burners on the market, it can

A: make for a really hard decision. We’re glad that
you’ve chosen Hydroxycut Hardcore just like millions of
other Americans nationwide. There’s no question it works
extremely well to get you shredded come contest time, for
the beach or any other time that you need to look peeled.
Of course, the same can be said for the Hydroxycut
Hardcore Ignition Stix!
Each one of the Ignition Stix is loaded with clinically-test-
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ity to ignite extreme-strength thermogenesis and weight
loss. Delivering the world’s most intense energy rush, you
can be sure that this is going to give you a real kick in the
ass to fuel your intensity in the gym or anywhere you need
it. It’s really the perfect way to give you a big energy rush
and get you totally shredded at the same time— just mix,
drink and get shredded!

By Gregg Valentino
DISCLAIMER:
The following is uncensored/
unedited and in no way reflects the
opinions of the staff of Muscular
Development. Who the hell knows
what this guy might say... he’s a
mental freak. This article is for
entertainment purposes only.
IS THERE ANYONE ALIVE OUT THERE????... I SAID >>> IS THERE ANY- THE LEGENDARY LEON
ONE ALIVE OUT THERE??? …YYEEEEOOOW…VALENTINO IS IN DA BROWN, PART 2… “The first
HOUSE!!!... YES MOMO’s AND PINHEADS, I AM BACK FROM THE DEAD!!!… time I met Arnold was on the
Life is like a midget at a urinal: You always gotta be on your toes!… A FEW boardwalk on Santa Monica
MONTHS AGO I THOUGHT I WAS DYING AND MY LIFE WAS GOING IN A beach. He was playing chess with
DOWNWARD SPIRAL MOTION, UNTIL I HEARD GOD’S VOICE WHISPER IN Artie Zeller. My friend said,
MY EARS: “Gregg you big pussy, stop crying, it’s a waste of good suffering and ‘Who’s that guy with the big
by the way > Due to the recent recession, the light at the end of the tunnel arms?’ and I said, ‘That’s
will now be switched off till further notice, so get back to the living!!!… Arnold’....’’Arnold heard me say
WOW, GOD’S MESSAGE WAS CLEAR TO ME, I KNEW I HAD TO CHANGE MY his name, and he called me over,
LIFE AND SNAP BACK INTO BEING ALIVE… I MEAN, AFTER ALL > “Jesus and that’s how I met him.”…
died for our sins; So if I don’t sin then he died for nothing, right ??”… LISTEN
IT’S GREAT TO BE ALIVE BUT ONE DAY WE
ARE ALL GONNA DIE… AS FOR ME, I WANT
TO LIVE MY LIFE LIKE IT’S AN ENDLESS
TABLE DANCE!!!,,,,, You can’t run from Mr.
Death forever, but you can make the bastard
work for your soul!!!!… BESIDES “Don’t you
people know that there ain’t no devil. That’s
just God fucking around, playing “PUNKED”
with all of us!!!!”… SO ANYWAY, I AM NOW A
NEW RE-BORN MAN, FOR A WHILE I WAS
LOST AND DIDN’T KNOW WHAT DIRECTION MY LIFE WOULD END UP, My
friends said that I should become a priest because “I’m so good with chil-
dren,” BUT I SAID “NO FUCKING WAY,” I AM GREGG VALENTINO THE MAN
STEVE BLECHMAN CALLS “THE RAMBLIN FREAK!!!”… Right now I am
feeling the mighty forces unleashed upon me by the creatine I had eaten earli-
er— WOW!!!!!!
BOB BONHAM & I JUST GOT BACK FROM OUR FRIEND “OLD SCHOOL”
RAPPER/TV STAR > ICE-T’s WIFE COCO’s PRIVATE BIRTHDAY PARTY AT
THE IMPERIAL CLUB IN NEW YORK CITY… YO, IT
WAS A FUN PARTY AND COCO IS A SWEETHEART…
IT WAS A GREAT NIGHT, BUT MY FUCKING CAR GOT
TOWED AND IT COST ME $300 TO GET IT BACK...
$185 IN TOW AND $115 FOR THE PARKING TICK-
ET/VIOLATION... TYPICAL NEW YORK CITY LEON BROWN… THAT WAS JUST
BULLSHIT!!!... ANYWAY, ICE-T IS A GREAT GUY… THE BEGINNING OF A LIFE-
BOB BONHAM, MYSELF AND MY BOY SUPER- LONG FRIENDSHIP… THE
DUPER OLD SCHOOL RAP-GOD HIMSELF MELLIE FUNNY THING IS THE NEXT
MEL HAD A BLAST HANGIN’ OUT WITH ICE-T & HIS MORNING AT 8 a.m. LEON
WIFE “THE BIRTHDAY GIRL” COCO... WE WERE HEARD A KNOCK ON HIS DOOR
TALKING YANKEES..... AND IT WAS A VERY ENER-

GETIC YOUNG ARNOLD TELLING BIG EATER, SAYS LEON… BY THE TO GOLD’S GYM IN VENICE, HE
LEON TO HURRY UP AND GET WAY, ARNOLD & LEON TOOK A WAS CHECKING OUT THE GYM AND
DRESSED SO THEY COULD GO TO FEW PROTEIN SHAKES BETWEEN ALL OF A SUDDEN A WHACKY CAL-
‘THE GERMANS’ RESTAURANT MEALS… REO-H BLAR PROTEIN IFORNIA BODYBUILDER NAMED
AND EAT BREAKFAST TOGETHER POWDER TO BE EXACT!!!!!... THAT ART PEACOCK CAME OVER TO
AND THEN TRAIN AFTERWARD… WAS BY FAR THE MOST POPULAR LEON AND DIDN’T SAY A WORD
THIS WENT ON ALMOST EVER DAY PROTEIN POWDER BACK IN THAT BUT INSTEAD HE JUST DROPPED
FOR YEARS… ARNOLD WAS AN ERA… I FOUND THIS NEXT TID-BIT HIS PANTS AND FLEXED HIS
EARLY RISER AND WOULD WAKE FASCINATNG >> BACK IN THE DAY LEGS… LEON WAS GAGGING AND
UP LEON ALMOST EVERY MORN- BEFORE LEON WENT OUT TO CALI- THINKING TO HIMSELF, “WHAT
ING!!!… LEON LAUGHS WHEN HE FORNIA, LEON WAS POOR AS A THE FUCK IS UP WITH THIS NUT
REMEMBERS THAT THERE WERE TEENAGER AND HE DRANK A JOB”... WHEN ART PEACOCK
TIMES WHERE ARNOLD WALKED POOR MAN’S PROTEIN SHAKE >> FINALLY FINISHED FLEXING AND
RIGHT INTO LEON’S APARTMENT CARNATION POWDERED MILK , WALKED AWAY, JOE GOLD CAME
AND ACTUALLY PULLED LEON RAW EGGS, HONEY IN WATER OVER TO LEON AND ASKED IF
OUT OF HIS BED!!!.... BUT LEON BLENDED UP… OH YEAH BABE, LEON WANTED A FREE MEMBER-
LOVED ARNOLD AND NEVER GOT YA GOTTA LOVE IT!!!… AND IF SHIP TO GOLD’S GYM, AND OF
UPSET, TO THIS DAY LEON MISSES YOU THINK THAT’S CRAZY, GET COURSE LEON SAID SURE… JOE
THE FUN TIMES HE, ARNOLD, THIS > LEON’S FIRST SHOW, HE GOLD THEN SAID “IN 3 WEEKS,
FRANCO AND THE REST OF THE MR. VENICE BEACH CON-
THE OLD GOLD’S GYM CREW TEST IS BEING HELD AND IF
HAD TOGETHER… HE SAID TO YOU BEAT THAT ASSHOLE
THIS DAY WHENEVER HE ART PEACOCK, I WILL GIVE
GETS TOGETHER WITH YOU A FREE MEMBERSHIP”…
ARNOLD OR TALKS TO HIM THREE WEEKS LATER, LEON
ON THE PHONE, ARNOLD BEAT ART PEACOCK’S ASS
JUST LOVES RE-LIVING THE AND WON THE WHOLE SHOW,
OLD DAYS AND RE-LIVING BEATING A CLASS OF 25 GUYS
STORIES OF THEIR ‘DAYS OF THAT INCLUDED JIM MORRIS,
GLORY’ TOGETHER… YES THE DALE ADRIAN,
TUFF CALIFORNIA GOVER- DAVE JOHNS, CLINT BEARL
NOR GETS LIKE A ‘YOUNG AND A BUNCH OF OTHER
BODYBUILDER’ ALL OVER AGAIN PLACED SECOND AND TRAINED FUTURE MR. AMERICAs… OH
WHEN HE & LEON TALK TO EACH ONLY WITH A FEW HOMEMADE AND THE JUDGES THAT DAY WERE
OTHER… OH YES AND BY THE WAY, WEIGHTS, LYING ON MILK BILL PEARL, LARRY SCOTT,
GETTING BACK TO ARNOLD DRAG- CRATES, WOODEN BOARDS AND DAVE DRAPER, DON PETERS,
GING LEON OUT OF BED TO EAT TYING THE WEIGHTS ON ROPES VINCE GIRONDA, DON HAWORTH,
BREAKFAST TOGETHER, IN CASE AND LIFTING THEM THAT WAY… BILLY ARLEN… WOW, THAT’S
YOU’RE WONDERING, ARNOLD NO BARS, NO DUMBBELLS, NO SOME LINEUP!!!… “We were noth-
WOULD EAT AN 8-EGG OMELET MACHINES!!!!… YO’, MILK ing like the guys of today, we all got
AND A BREAKFAST STEAK, COST- CRATES, BOARDS & ROPES… along, we all hung out together,
ING ONLY $2 BACK THEN…WOW, 2 THAT’S AMAZING!!!!... AND TO trained together, ate together, we
BUCKS FOR STEAK & 8 EGGS— TOP SHIT OFF, IN HIS FIRST SHOW, were all friends and we all helped
IMAGINE THAT!!!... LEON IS NOT A LEON WON > BEST BACK, BEST each other get ready for show”…
BIG EATER, SO HE ONLY ATE HALF ABS AND MOST MUSCULAR… “Arnold was like our crew leader
THAT, BUT ARNOLD WAS A VERY LATER ON WHEN LEON FIRST GOT and he helped all the young guys in

the gym as did all of us”… SAYS ALL LEAVING THE DOCTOR’S OFFICE
LEON…“Bodybuilding should be good WHEN THEY SAW A COP GIVING
for you, physically and psychological- ARNOLD’s LITTLE WHITE VOLKSWA-
ly. But too many bodybuilders today GEN BUG A PARKING TICKET…
have attitudes and too many of them ARNOLD YELLED TO FRANCO &
are vindictive. When I first started, LEON > “HURRY UP AND JUMP
we were all buddies and encouraged INTO THE CAR,” AS ARNOLD
each other. No matter who won a JUMPED IN AND QUICKLY DROVE
show, we were all still together, but OFF BEFORE THE COP COULD PUT
today there’s too much throat-cut- THE TICKET ON HIS CAR… LEON
ting.”…“I can’t believe these guys SAD THAT ARNOLD DROVE HIS CAR
today. I see nice guys come into the LIKE A MADMAN AND THAT IT
gym, and a year or two later they’re SCARED THE SHIT OUTTA HIM (LEON)
completely different.”… OK NOW, BEING IN ARNOLD’S BACK SEAT…
FACT > LEON TRAINED 12 YEARS BOTH ARNOLD & FRANCO WOULD
WITHOUT TAKING STEROIDS AND LAUGH AS THEY SAW THE SHIT-
SAYS WHEN HE AND THE OTHER SCARED LOOK ON LEON’S FACE IN
GUYS WENT ON STUFF IT WAS A FEW THE BACKSEAT… LEON SAYS THAT
D-BALLS A DAY WITH MAYBE A ARNOLD ALWAYS DROVE VERY FAST
SHOT OF SOMETHING ONCE A NO MATTER WHERE THEY WERE
WEEK… YO’, GIRLS TAKE MORE GOING AND THAT HE (LEON) ESPE-
THAN THAT TODAY!!!!!… LEON CIALLY HATED WHEN THEY DROVE
LAUGHS WHEN HE TELLS HOW TO THE MOUNTAINS, BECAUSE IT
LARRY SCOTT ONCE ASKED LEON IF WAS FULL OF DANGEROUS TURNS
HE THOUGHT TAKING 2 D-BALLS A AND ARNOLD DROVE EVEN
DAY WAS TOO RISKY!!!!… KEEP IN FASTER… ARNOLD DROVE HIS LIT-
MIND, THESE WERE 5 mg D-BALLS TLE WHITE VW BUG LIKE IT WAS A
FROM CIBA AND THEY GOT THEM RACECAR, SPEEDING AROUND THE
FROM A DOCTOR… IMAGINE JUST 2 WINDING MOUNTAIN ROAD TILL
D-BALLS A DAY!!!!…YO, THIS IS THEY REACHED MUSCLE ROCK…
WHY YOU NEVER SAW BITCH TITS, BUT NO ONE EVER COULD GET MAD
BAD ACNE OR OTHER JUICE-RELAT- AT ARNOLD, HE WAS A VERY FUN
ED BULLSHIT BACK THEN… BACK GUY TO BE AROUND AND EVERYONE
IN THE DAY, GUYS WOULD GO ON FOR LOVED HIM… AS A MATTER OF FACT,
ONLY 8 TO 12 WEEKS BEFORE A WHEN ARNOLD WALKED INTO THE
SHOW— THAT’S WHY ARNOLD WAS GYM HE (ARNOLD) WOULD SCREAM
SMALL SOMETIMES IN THE OFF > “YOOOO,” AND EVERYONE WOULD
SEASON, BECAUSE HE DIDN’T DO STOP AND LOOK UP , IT WAS
STUFF ALL YEAR ROUND… NONE OF ARNOLD!!!... AND ARNOLD MADE
US DID!!!!… LEON SAYS HE DOESN’T SURE HE CAME OVER AND GREETED
CARE WHAT BOOKS SAY, HE WAS EVERYBODY!!… WHEREAS ON THE
AROUND ARNOLD AND ARNOLD DID OTHER HAND, FRANCO LOOKED AT
NOT DO MUCH AND WAS ON ONLY 3 EVERYONE OUT OF THE CORNER OF
MONTHS BEFORE A SHOW!! AS A HIS EYE AND ALWAYS LIGHTENED
MATTER OF FACT, BEFORE A CON- UP WHEN ARNOLD ARRIVED!!!…
TEST, LEON, FRANCO AND ARNOLD LEON TRULY LOVES ARNOLD AND
USED TO GO TO A DOCTOR’S OFFICE TO THIS DAY ARNOLD HAS NOT FOR-
ON WEDNESDAYS TO GET THEIR ‘GO GOTTEN HIS FRIENDS, ESPECIALLY
GO JUICE’ (OH SHUT UP, YOU KNOW LEON, WHO GOT YET ANOTHER
WHAT I MEAN). THEY GOT THE JACKET FROM ARNOLD AT THIS
HOOK UP BECAUSE THEY KNEW ALL PAST ARNOLD CLASSIC… THAT
THE NURSES WHO LOVED & MAKES CLOSE TO 20 JACKETS THAT
CREAMED OVER ARNOLD, SO ARNOLD HAS GIVEN LEON… YO, I
BECAUSE OF THAT EVERYONE GOT A RESPECT ARNOLD FOR REMEMBER-
NICE LITTLE MID-WEEK YUM-YUM ING HIS OLD PAL LEON BROWN, 40
BACK THEN… ARNOLD WAS A HUGE YEARS LATER THEY ARE STILL
‘LADIES’ MAN’ BACK THEN!!!!... FRIENDS AND LEON IS ONE OF THE
ANYWAY, ONE TIME THEY WERE ONLY PEOPLE TO HAVE ARNOLD’S

PERSONAL CELL PHONE NUM- LEADER OF THE GOLD’S GYM BIG SMILE ON HIS FACE HE SAID,
BER… THEY TALK ON HOLIDAYS CREW, HE (ARNOLD) WAS A VERY “HEY I KNOW YOU, YOU’RE
AND FOR FATHER’S DAY… OK, OK, EASYGOING AND FUN-LOVING ROGER CALLARD AND THIS
OK, I GOT SIDE-TRACKED, LET ME GOOD FRIEND TO ALL HIS MONTH YOU’RE ON THE COVER &
GET BACK TO WHAT I WAS SAYING FRIENDS… LEON SAYS THAT CENTERFOLD OF A FEW GAY
ABOUT ARNOLD COMING INTO ARNOLD NEVER ACTED COCKY MAGAZINES IN WEST HOLLY-
THE GYM… SO EVEN THOUGH LIKE HE WAS BETTER THAN ANY WOOD, I’M A BIG FAN OF
ARNOLD CHATTED IN THE GYM OF HIS FRIENDS, HE WAS NEVER YOURS”…..NOW, CALLARD, BEING
WITH EVERYONE, WHEN IT WAS UPTIGHT & NEVER ACTED LIKE A A MACHO GUY STARTED GETTING
TIME TO TRAIN, ARNOLD WAS TUFF GUY, ON THE CONTARY, UPSET BECAUSE THE GAY GUY
ALL BUSINESS AND DIDN’T FOOL ARNOLD WAS LIKE A LOVING BIG SAID IT SO LOUD, ALL OF GOLD’S
AROUND!!!... ARNOLD ONLY BROTHER TO US ALL !!!... THE GYM HEARD IT AND EVERYONE
TALKED & JOKED AROUND REAL TUFF GUYS OF THE GYM WAS NOW GRINNING, JUST WAIT-
BEFORE HE TRAINED AND WERE KEN WALLER (AN EX- ING TO SEE ROGER CALLARD’S
AFTER… YA SEE ACCORDING TO SCHOOLTEACHER), ROGER RESPONSE… LEON SAID THAT
LEON > ARNOLD “LOVED HIS CALLARD & CHET YORTEN… ROGER TURNED BRIGHT RED, OUT
FRIENDS” AND HE WAS VERY LEON SAID THAT KEN WALLER OF TOTAL EMBARRASSMENT AND
MUCH LOVED BY ALL THE GUYS AT WAS AN EX-TEACHER WHO ONCE THEN CALLARD JUST BLURTED
GOLD’S GYM… AFTER A WORKOUT HAD A STUDENT TRY AND HIT OUT “YEAH, WHATEVER, YOU
AND SOME STEAK & FUCKING LYING FAG” AND
EGGS, THEY WOULD ALL IN ANGER , HE TURNED &
LAY ON THE BEACH AND WALKED AWAY… THE GAY
SOMETIMES DO SOME GUY THEN JUST SHRUGGED
DIPS OR PULL-UPS HIS SHOULDERS AND WENT
RIGHT THERE ON THE ABOUT HIS TRAINING, HE
BEACH TO KEEP THEIR PUT WEIGHTS ON THE
PUMP!… IN CASE YOU BENCH PRESS AND BEGAN
NEVER BEEN TO VENICE DOING A SET!!... WHEN THE
BEACH, THEY GOT PULL- SET WAS OVER THE GAY
UP BARS AND DIPPING GUY TURNED TO TALK TO
BARS RIGHT THERE ON ONE OF THE OTHER GUYS IN
THE BEACH… YES, THE GYM AND THAT’S
ARNOLD & HIS CREW WHEN ROGER CALLARD
(LEON, FRANCO AND THE SNUCK OVER AND PUT AN
OTHERS) WERE TRUE EXTRA 45 POUND PLATE
MUSCLE-HEADS…OH YEAH BABE, HIM BUT KEN (IN SELF-DEFENSE) ON EACH SIDE OF THE BAR… OH
THEN, AT NIGHT THEY WOULD ALL THREW THE KID THROUGH A YEAH BABE, LEON AND THE
GO TO ARNOLD’S APARTMENT OR PLATE GLASS WINDOW!!! GOLD’S GYM CREW KNEW JUST
ARNOLD WOULD GO TO LEON’S WHEREAS, FRANK ZANE (ALSO A WHAT WAS GOING TO HAP-
APARTMENT AND THE GOLDS SCHOOLTEACHER) WAS ONCE PEN!!!… THE GAY GUY CAME
GYM CREW WOULD PARTY & SLAPPED IN THE FACE BY ONE BACK TO THE BENCH AND AS HE
DRINK A FEW BEERS TOGETHER… OF HIS STUDENTS AND HE DIDN’T PULLED THE BAR OFF THE HOOKS
BUT LEON SAID ARNOLD ALWAYS DO ANYTHING ABOUT IT!!!... BUT IT CRASHED DOWN ON HIS CHEST,
WENT HOME EARLY TO BED AND THE MOST RUGGED BADASS OF PINNING HIM ON THE BENCH…
THOUGH HE WOULD HAVE A BEER THEM ALL WAS CHET YORTEN, EVERYONE RAN TO THE BENCH
WITH THE BOYZ , HE (ARNOLD) WHO HATED EVERYONE, ESPE- AND PULLED THE WEIGHT OFF THE
NEVER DRANK MORE THAN ONE CIALLY GAY GUYS… WHICH LEADS GUY’S CHEST… AT THE SAME
BEER AND NEVER-EVER GOT ME TO THIS NEXT STORY… TIME, ROGER CALLARD WALKED
DRUNK!!!… ARNOLD WAS VERY ONE TIME LEON AND A FEW AWAY CHUCKLING… A FEW DAYS
RESPONSIBLE— A VERY VERY GOLD’S GYM CREW MEMBERS LATER, THE GAY GUY CAME BACK
DISCIPLINED MAN AS WELL AS WERE TRAINING WITH ’70s BODY- INTO THE GYM WITH THE X-
AN EARLY RISER!!!… IT’S OBVI- BUILDING BAD BOY ROGER RATED GAY MAGAZINE PIC-
OUS BY THE WAY LEON TALKS CALLARD, WHEN A GAY GUY (A TURES OF ROGER CALLARD AND
ABOUT HIS FRIEND GYM MEMBER) WALKED INTO THE STAPLED THEM UP ONTO THE
ARNOLD,THAT LEON LOOKED UP GYM TO TRAIN CHEST… THE GAY GOLD’S GYM BULLETIN BOARD…
TO ARNOLD LIKE A BIG GUY SAW ROGER CALLARD AND KEEP IN MIND, THEY WERE PIC-
BROTHER… LEON SAID THAT FREAKED OUT, HE RAN UP TO TURES TAKEN FROM A GAY MAG-
ALTHOUGH ARNOLD WAS THE CALLARD ALL HAPPY AND WITH A AZINE!!!!!! WHEN ROGER
322 MD

CALLARD FOUND OUT HIS PIC- SUDDEN SERGIO OLIVA WALKED MORE DRUGS… COMPARED TO
TURES WERE ON THE GYM BUL- INTO THE ROOM WEARING JUST A LEON’S ERA OF > LOTS OF TRAIN-
LETIN BOARD, HE CAME STORM- BATHROBE… LEON SAID THAT ING AND JUST A FEW D-BALLS A
ING INTO THE GYM WITH AN AX SERGIO WAS SO WIDE THAT HE DAY… ENOUGH SAID!!!!
AND CHOPPED THE BULLETIN REMEMBERS THINKING SILENTLY YO, THIS INTERVIEW GOES ON
BOARD RIGHT OFF THE WALL , IN HIS HEAD “WHY IS THIS GUY & ON FOR A YEAR’S WORTH OF
LEAVING A MASSIVE HOLE IN WEARING SHOULDER PADS MD ISSUES, THERE IS NO SHORT-
THE GOLD’S GYM WALL… PAY- UNDER HIS ROBE?”… SERGIO AGE OF STORIES FROM LEON
BACK IS A BITCH!!!… YO, JOE GOLD STROLLED OVER TO RICK WAYNE BROWN AND HIS LEGACY… I LOVE
WAS SO PISSED OFF THAT HE & VIC DOWNS AND ASKED IF HE TALKING TO LEON, HIS EYES
BANNED ROGER CALLARD FROM COULD DO A QUICK WARM-UP LIGHT UP WITH PASSION WHEN
THE GYM TILL HE (CALLARD) SET… AND OF COURSE THEY SAID HE TALKS ABOUT “THE OLD
PAID FOR THE WALL TO BE “SURE, JOIN IN IF YOU DAYS”… BUT DON’T KID YOUR-
FIXED, WHICH IS EXACTLY WHAT WANT!!”… SERGIO DROPPED HIS SELF, I CAN EASILY PICTURE LEON
HE DID… YA GOTTA LOVE SHIT LIKE ROBE AND EVERYONE’S JAW BROWN STANDING ONSTAGE AT
THIS… I KNOW I DO… wink DROPPED… THEN SERGIO 80 YEARS OLD… HIS PHILOSO-
ON ANOTHER NOTE, LEON WAS GRABBED THE 235 POUND BAR PHIES ARE DIFFERENT > “Common
TRAINING WITH ARNOLD ONE DAY OFF THE BENCH PRESS HOOKS sense & moderation” SAYS LEON…
WHEN A DIFFERENT GAY GUY WAS AND BEGAN TO DO STANDING TRI- HE CAN TRAIN THE SAME BODY
TRAINING IN THE GYM AND CEP PRESSES aka STANDING PART FOR 5 DAYS IN A ROW!!!...
ASKED ARNOLD IF HE COULD KISS SKULL-CRUSHERS FOR 15 TO HE EATS LESS THAN A GRAM OF
ARNOLD’s BICEP… ARNOLD REPS ICE COLD!!!… YO’, DID YA PROTEIN PER POUND OF BODY-
LOOKED AT THE GUY WITH A GET THAT >> SERGIO DID STAND- WEIGHT... HE TRAINS EACH BODY
STRANGE LOOK ON HIS FACE ING SKULL-CRUSHERS FOR HIGH PART 3 TIMES A WEEK AND IN
AND ASKED THE GUY WHAT HE REPS WITH 235 POUNDS, ICE HIS LIFETIME OF COMPETING
JUST SAID… THE GUY REPEATED COLD!!!... OH HELL YEAH BABE, HAS TAKEN LESS STEROIDS THAN
HIMSELF AND ASKED ARNOLD THAT’S FUCKING AMAZING… SOME CURRENT FITNESS GIRLS
AGAIN, THIS TIME OFFERING ACCORDING TO LEON, WHEN SER- TAKE FOR ONE SHOW!!… I
ARNOLD $500 FOR ONE QUICK GIO FINISHED HIS SET, THEY ALL ADMIRE LEON BROWN AND FEEL
KISS TO ARNOLD’S BICEP… GAGGED AT HOW BIG HE WAS AND HONORED TO CALL HIM MY
SHEEET, ARNOLD ONLY MADE KNEW WHO WAS GONNA WIN THAT FRIEND… THERE IS SOMETHING
$800 FOR WINNING THE SHOW… LEON THEN SAID THAT ABOUT LEON BROWN THAT TO
OLYMPIA THAT YEAR, SO GIVEN SERGIO WEIGHED 225 POUNDS THIS DAY EVEN ARNOLD
THAT FACT WHAT THE HELL YA WITH A 27-inch WAIST… 29-inch SCHWARZENEGGER WHO AT THE
THINK HE SAID TO THE GUY??... OF THIGHS… AND 21-inch ARMS… ARNOLD CLASSIC WAS SUR-
COURSE ARNOLD LET THE GUY KEEP IN MIND WE ARE TALKING ROUNDED BY SECRET SERVICE
DO IT AND WITH A BIG GRIN ON ABOUT THAT KINDA MASS & AGENTS WHEN HE SAW LEON
HIS FACE, ARNOLD TOOK THE GAY FREAKY PROPORTION AND THIS STANDING IN A CROWD OF PEO-
GUYS $500 CASH!!!… HEY DON’T WAS BACK IN 1967!!!!!!!!... LEON PLE… IN AN INSTANT, ARNOLD
KID YOURSELF, LEON SAID THAT CLAIMS THAT EVEN ARNOLD BROKE AWAY FROM THE
HE & THE OTHER GUYS IN THE WILL TELL YOU THAT SERGIO AGENTS, THEN QUICKLY
GYM WERE ALL FLEXING THEIR OLIVA WAS THE GREATEST GRABBED LEON BY THE ARM
BICEPS TOO… YO, KEEP IN MIND, BODYBUILDER/GENETIC FREAK AND PULLED LEON TO HIS INNER
$500 WAS A LOT OF MONEY BACK EVER!!!… NO ONE SINCE HAS CIRCLE OF SECURITY… THE
THEN!!!!… HELL, I WOULD DO IT HAD HIS FREAKY TINY WAIST AGENTS DIDN’T KNOW WHAT THE
NOW, I HAVE NO SHAME… WITH INCREDIBLE BROAD HELL WAS GOING ON, THEY
wink!!!! SHOULERS AND MASSIVE MUS- STEPPED TOWARD LEON TILL HIS
ONE MORE QUICK STORY… CLE BELLIES LIKE SERGIO OLIVA OLD PAL ARNOLD TOLD THEM
THIS TIME IT WAS LEON & SERGIO HAD… AND GAG AT THIS, SERGIO “HEY… HE IS WITH ME... SO
OLIVA… THE YEAR WAS 1967 AT USED TO TRAIN EACH BODY PART 3 BACK OFF!!”… I LOVE IT!!!...
THE MR. UNIVERSE CONTEST TIMES A WEEK WITH LOTS OF ARNOLD THEN PUT HIS ARM
HELD THAT YEAR IN MONTREAL, SETS AND LOTS OF REPS JUST AROUND LEON AND TOGETHER
CANADA… LEON WAS IN THE LIKE ALL THE OTHER GUYS FROM THESE ‘2 OLD FRIENDS’ WALKED
PUMP-UP ROOM WITH RICK THAT ERA… GEE, GO FIGURE!!!!... & TALKED ABOUT ‘THE GOOD OLD
WAYNE AND VIC DOWNS… THEY I FUCKIN’ LOVE IT!!!... TODAY DAYS’ WHEN THIS SPORT HAD
WERE PUMPING UP ON THE THESE GUYS WOULD CLAIM THAT’S REAL WARRIORS & TRUE LEG-
BENCH PRESS WITH 235 POUNDS OVERTRAINING, TODAY IS THE ENDS… TILL NEXT MONTH… FUCK
ON THE BAR… THEN, ALL OF A ERA OF > TRAIN LESS, JUST USE OFF!! I

STEROID OF THE MONTH
Anabolic
ANABOLIC By Seth Roberts, M.A.
Pharmacology
Pharmacology is the study of drugs and their effects. Anabolic pharmacology is the study of drugs that have growth-promoting effects on muscle. This
column will explore anabolic pharmacology by profiling a different anabolic drug and its effects each month. The focus of discussion this month will be the
OXANDROLONE
anabolic androgenic steroid, oxandrolone.
O
2
xandrolone is a derivative of dihydrotestosterone dehydrogenase (3HSD) in skeletal muscle. 3HSD is an
(DHT), which was introduced by Searle in 1964 under enzyme that is found in skeletal muscle that rapidly deacti-
the tradename Anavar. Oxandrolone has very low vates circulating DHT, rendering it inactive. Oxandrolone
androgen receptor-binding affinity, but a long half-life does not bind to sex hormone-binding globulin (SHBG), so
1
makes it reasonably potent. Embedded in the A-ring is an the entire circulating quantity can be considered to be in
oxygen atom at the 2-position, forming what is referred to the ‘free/active’ state.
as a ‘heterocycle.’ Since it is a DHT derivative, and due to Oxandrolone has been shown, like most androgens, to
the presence of the heterocycle, oxandrolone cannot be decrease SHBG levels— which may result in estrogenic
3
converted to estrogenic metabolites through aromatiza- side effects due to higher free levels of estrogens. For
tion. Also, since it is already 5-alpha reduced, oxan- years, people were under the erroneous assumption that
drolone cannot be reduced further by 5-alpha reductase. because oxandrolone does not convert to estrogen, it
Due to the presence of the oxygen atom in the A-ring, would not shut down natural testosterone production.
oxandrolone is not deactivated by 3-alpha hydroxysteroid However, we now know that androgens as well as estro-
gens reduce luteinizing hormone, which results in reduced
natural testosterone production over time. In fact, a study
by Sheffield-Moore et al. demonstrated that a dose of only
15 mg per day in healthy young men, for five days, reduced
5
total and free testosterone levels.
There is no evidence in the literature that oxandrolone
interacts with the progesterone receptor, but it is likely that

4
oxandrolone has significant anti-cortisol effects.
Oxandrolone increases nitrogen retention both through the
anabolic effect of activating androgen receptors and also
4,5,6
through antagonism of the catabolic effects of cortisol.
Cortisol is the major stress hormone produced by the body,
and one of its actions is to break down muscle tissue to
produce glucose during times of stress.

C
N U
O
Oxandrolone is often used by women because 17 alpha-alkylated, the litera-
E M
L
it is considered to be weak. However, it can still ture and practical experience
W N
produce androgenic side effects such as acne, hair show this steroid to be fairly
loss, deepening of the voice, facial and body hair benign with regard to liver toxicity. Of
growth and enlargement of the clitoris. High course, higher doses will increase the
doses of oxandrolone are needed, particularly risk of liver toxicity.
by men, to notice any appreciable mass
gains— while strength gains seem to come Seth Roberts’ new book, ANABOLIC PHAR-
!
MACOLOGY, is available at LGSciences.com and
more easily. Doses of 20 to 50 milligrams are NutraPlanet.com. Seth is a former pharmaceutical
common, though doses twice this amount are research scientist with over 10 years of pharmaco-
logical research in the discovery and development
often used. of novel therapeutics. [©Seth Roberts, 2009. All
Oxandrolone is expensive and the high rights reserved. For informational purposes only,
doses needed often preclude its use. not to be considered as medical advice or an
endorsement of the use of illegal substances.]
In addition, it tends to be less
available on the black market References:
1. Feldkoren BI, Andersson S. Anabolic-androgenic steroid
than methandrostenolone or interaction with rat androgen receptor in vivo and in vitro: a com-
oxymetholone. Oxandrolone parative study. J Steroid Biochem Mol Biol, 2005;94(5):481-7.
2. Schanzer W: Metabolism of anabolic androgenic steroids. Clin Chem,
increases free and bound cortisol 1996;42(7):1001-20.
3. Wasserman P, Segal-Maurer S, Rubin D. Low sex hormone-binding globulin
levels, most likely due to its actions and testosterone levels in association with erectile dysfunction among human
7
as a cortisol receptor antagonist. Additionally, oxan- immunodeficiency virus-infected men receiving testosterone and oxandrolone. J
Sex Med, 2008;5(1):241-7.
drolone decreases thyroid-binding globulin concentrations 4. Zhao J, Bauman WA, Huang R, Caplan AJ, Cardozo C. Oxandrolone blocks
glucocorticoid signaling in an androgen receptor-dependent manner. Steroids,
pretty severely, with large increases in thyroxine-binding 2004;69(5):357-66.
7
prealbumin resulting in increased T3 uptake. This corre- 5. Sheffield-Moore M, Urban RJ, Wolf SE, Jiang J, Catlin DH, Herndon DN,
Wolfe RR, Ferrando AA: Short-term oxandrolone administration stimulates net
lates with the belief that oxandrolone is beneficial in a muscle protein synthesis in young men. J Clin Endocrinol Metab, 1999;84(8):2705-
11.
‘cutting stack.’ Further evidence comes from studies show- 6. Sheffield-Moore M, Wolfe RR, Gore DC, Wolf SE, Ferrer DM, Ferrando AA:
ing a 4-pound decrease in fat mass with a gain of 7 Combined effects of hyperaminoacidemia and oxandrolone on skeletal muscle
protein synthesis. Am J Physiol Endocrinol Metab, 2000;278(2):E273-9.
pounds of lean mass over the course of 12 weeks of treat- 7. Barbosa J, Seal US, Doe RP: Effects of anabolic steroids on hormone-bind-
ing proteins, serum cortisol and serum nonprotein-bound cortisol. J Clin
ment with only 20 mg (10 mg, twice daily) of Endocrinol Metab, 1971;32(2):232-40.
8
oxandrolone. 8. Schroeder ET, Zheng L, Ong MD, Martinez C, Flores C, Stewart Y, Azen C,
Sattler FR: Effects of androgen therapy on adipose tissue and metabolism in older
There is also evidence in the literature that oxan- men. J Clin Endocrinol Metab, 2004;89(10):4863-72.
9 9. Vega GL, Clarenbach JJ, Dunn F, Grundy SM. Oxandrolone enhances hepatic
drolone enhances ketogenesis. Though oxandrolone is C- ketogenesis in adult men. J Investig Med, 2008;56(7):920-4.

KNOWLEDGE IS POWER
Anabolic By William LIewellyn
ResearchUpdate
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its edito-
rial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational purpose. MD also
does not condone abuse of legal drugs for any purpose.
TESTOSTERONE AND
THE HEART—
If
you are a man, at some point in your life you are
likely to be a candidate for hormone replacement
therapy. As we age, our testosterone levels decline,
and with them often a number of physical and psychologi-
cal characteristics. It has long been understood that low
testosterone levels can be linked to reduced libido, sexual
dysfunction, diminished energy, and a reduced overall
sense of well-being. For these reasons, replacement thera-
py with testosterone drugs is a strong and steadily grow-
ing area of medicine for aging men.
Beyond these basic facts, testosterone remains a con-
PHOTO BY PER BERNAL

troversial drug. Its abuse is linked to changes in the body
that may increase the likelihood of cardiovascular disease,
and partly because of this, the potential benefits and risks
of testosterone replacement therapy have long been the
subject of much debate. Is this therapy actually safe?
In recent years, evidence has been surfacing that
testosterone replacement may actually reduce cardiovas- terone for reducing heart disease risk, addressing the
cular disease risk. Usually isolated in scope, these papers most detailed and relevant studies on the subject. This is
concern many favorable changes in car- the most extensive paper on testosterone therapy and
diovascular health markers, such as the heart disease to date, and covers several specific poten-
management of triglycerides and choles- tial benefits.
terol. I believe I’ve discussed some of
these papers in this column before. Serum Lipids
Hopefully, a paper published in the One of the first potential benefits of testosterone
Journal of Andrology will further this dis- replacement therapy (TRT) reviewed in this paper is the
cussion a great deal. management of triglyceride and cholesterol levels. As
This 37-page report entitled “The Dark detailed in a growing number of studies, testosterone
Side of Testosterone Deficiency” is the replacement therapy consistently improves the lipid pro-
third in a series of papers covering the file in men with hormone deficiency. The most consistent
potential benefits endpoints of improvement appear to be a reduction in
of hormone Growing evi- total cholesterol, a reduction in LDL (‘bad’) cholesterol,
replacement ther- dence suggests and a lowering of serum triglycerides. The improvements
1
apy in men. It that testosterone in lipid profile appear to be more pronounced in older
specifically administration men, although both young and old populations tend to
reviews the may actually show improvements in serum lipids when testosterone is
mounting evi- reduce the risk given to correct a deficient state.
dence in favor of of heart disease The effect of TRT on HDL (‘good’) cholesterol levels is
the use of testos- in older men. less consistent. Studies giving testosterone gels, patches,

AnabolicResearchUpdate
or the longest-acting ester (testosterone undecanoate) may result in elevated blood pressure (hypertension),
tend to show improvement or no consistent effect on vascular ‘stiffness,’ and significantly increased risk of car-
HDL. Studies with the more common esters such as cypi- diovascular disease. Likewise, replacement of testos-
onate and enanthate tend to show minor decreases in terone in men with a deficiency has been shown to
HDL during therapy, likely owing to the brief supraphysi- improve endothelial function, blood vessel dilation, arter-
ological peaks for several days after administration. Note ial vasoreactivity, and blood flow.
that HDL is often improved when TRT is combined with One additional important ‘endpoint’ of improvement
exercise and other lifestyle modifications. to this therapy appears to be an increase in endothelial
progenitor cell activity, which helps repair damage to the
Inflammatory Markers vascular system.
Androgen deficiency is associated with an increase in
certain inflammatory markers that can support the pro- Conclusion
gression of atherosclerosis. Testosterone replacement Traditionally, most physicians are extremely cautious
therapy has been shown to reduce some of the same with testosterone drugs. Many family doctors are very
inflammatory mediators, specifically TNF-alpha (tumor willing to prescribe estrogens to their female menopausal
necrosis factor-alpha) and IL-1B (interleukin-1beta). patients complaining of symptoms such as sexual dys-
Inflammation in the vascular system is an especially function, but when it comes to their male patients with
important concern with heart disease. For one, vascular similar complaints, the response is often different. Many
inflammation is associated with the deposition of arterial of these same physicians are much more willing to pre-
plaque, a key component of this disease. Inflammation of scribe a drug like Viagra than the basic male androgen
the blood vessels may also damage the arteries, making testosterone. Some mistakenly consider testosterone to
them both thicker and weaker. Scarring may be noticed, be ‘too dangerous’ to give most of their patients, and
blood flow may be reduced. All of this can restrict blood reserve its use for extreme cases. And when testosterone
flow and reduce the heart’s blood pumping capacity. is considered, it is given only for a very narrow and spe-
By helping to reduce the production of TNF-alpha and cific set of psychological or physical symptoms.
IL-1B, hormone replacement therapy may reduce inflam- Of course in the era of AndroGel, some physicians are
mation, vascular damage, and the chance for atheroscle- much more enlightened. Still, the troubling common fear
rosis. Again, instead of seeing a neutral or ‘negative’ of this hormone remains. Perhaps this is changing, and
effect, we find a specific improvement in the cardiovascu- perhaps the accepted set of symptoms and therapies for
lar disease risk profile with the administration of this drug. prescribing this hormone is changing.
It seems clear that we can no longer paint testos-
Abdominal Obesity, Insulin Resistance terone as simply a ‘bad’ hormone for the cardiovascular
A growing number of studies have linked androgen system. While excessive high-level elevations of this hor-
deficiency to insulin resistance, as well as increased mone may indeed damage an individual’s cardiovascular
abdominal obesity. These two factors are also common health, we have strong evidence that within a certain
with men suffering from cardiovascular disease, and physiological range, it may also protect the cardiovascu-
may directly contribute to (among other things) endothe- lar system from some of the same health issues. As
lial cell dysfunction and vascular damage. Androgen such, its replacement may indeed turn out to be very
substitution has been shown in several studies to reduce important medical intervention for millions of men
midsection fat deposits, increase glucose tolerance, and across the country, helping us to not only live better—
improve the overall metabolic state. It has additionally but also live longer.
been postulated that due to the important role of testos- After all this time, it appears that this very controver-
terone in managing insulin sensitivity, androgen defi- sial hormone, the same steroid demonized in the media,
ciency may be a contributing factor to adult-onset (type might actually help reduce the risk of cardiovascular dis-
2) diabetes. Likewise, the substitution of testosterone in ease in aging male patients. The study we reviewed this
aging men with hypogonadism might reduce the likeli- month is, likewise, something all men should take to
hood of developing diabetes. heart— literally.
Endothelial Function Reference:

The endothelium is a layer of cells that lines the 1. The Dark Side of Testosterone Deficiency:
III. Cardiovascular Disease. Traish AM, Saad F et
blood vessels throughout the entire circulatory system.
al. Journal of Andrology, April 2, 2009. ePub,
These cells are responsible for managing the passage of Ahead of Print.
some materials in and out of the blood vessels, and sup-
porting the flow of blood through the system. Know Your Gear! William Llewellyn’s
Endothelial cells play a role in vasoconstriction and ANABOLICS 9th Edition (2009) is avail-
vasodilation, they regulate certain inflammatory process- able NOW. Order your copy of this 800-page
es, and they’re involved in blood clotting and in support- anabolic steroid reference guide today by
ing the formation of new blood vessels. Endothelial dys- calling 888-918-7888 or visiting
function is linked to androgen deficiency in men, and www.AnabolicsBook.com.

AnabolicEdge By José Antonio, Ph.D.
Androgens Are A
Guy’s Best Friend
T
he body of evidence just keeps growing and grow- TU over TE is its lower frequency of administration and
1
ing. From helping you with erections, to improving its better tolerability and safety profile. Heck, what red-
health and expediting muscle recovery, the class of blooded American male doesn’t want more spontaneous
hormones known as androgens are pretty darn good for morning erections?
you. Here’s how.
Long Jump and the Testes
Testosterone Good for Sex In the annals of funny studies, this is somewhere up
What’s better than good food? Why, good sex of there. This study looked at the relationship between
course! Heck, even bad sex is better than good food— not anthropometric characteristics, pubertal development,
that I’d know. A study compared the effects of two treat- salivary androgen hormones and explosive leg power in
ment modalities of testosterone on sexual functioning and young soccer players. Fifty-one (age range 10-14 years)
mood. Forty men were randomly selected to receive shots soccer players were studied. The relations between age,
of either testosterone enanthate (TE) or pubertal developmental stages, testic-
long-acting parenteral testosterone
undecanoate (TU) over a period of 30
Heck, what red- ular volume, weight, height, body fat,
fat-free mass, salivary DHEAS concen-
weeks. Wow, that’s quite a long cycle; I
wonder if Congress is aware of this. blooded American trations, salivary testosterone concen-
trations and lower limb explosive
Thereafter, 20 men who had received
TU and 16 men who had received TE male doesn’t want power were evaluated.
They found that the standing long
continued with TU and completed
another 65 weeks to study longer-term more spontaneous jump length positively correlated with
age, pubertal developmental stages,
morning erections?
effects of TU. Did you read that? Sixty- testicular volume, height, weight, fat-
five more weeks! free mass and negatively correlated
According to the intelligentsia with body fat. There was no significant
known as the mainstream press, this should result in roid correlation between salivary testosterone concentrations
rage, acne, followed soon thereafter by death after a mass and standing long jump. OK, so in other words, bigger
2
murder spree. OK, enough of the funny stuff.The following testes equals better long-jumping ability.
variables of sexual functioning were studied: sexual
thoughts and fantasy, sexual interest and desire, satisfac- T and GH: An Effective Stack
tion with sex life, number of erections and ejaculations per I know many of my egghead friends don’t believe GH
week, and number of spontaneous morning erections per works. At least that’s what the science purist would say,
week. Also variables related to mood were analyzed. based on the existing data.To me, there must be a dose-
What did they discover? Improvements in these vari- dependent effect, not to mention a synergistic effect with
ables were significant and were of a similar magnitude other anabolic hormones. Scientists thus tested the hypoth-
in the group treated with TU and TE for 30 weeks. esis that supplementation with testosterone and growth
Improvements were maintained at the same levels over hormone together improves body composition and muscle
the period of another 65 weeks when all men received performance in older men. One hundred and twenty-two
TU. Thus, both TE and TU were effective in improving men (71 years of age) were randomized to receive transder-
sexual function in hypogonadal men. An advantage of mal testosterone (5 grams or 10 grams per day) plus

AnabolicEdge
growth hormone (0, 3, or 5 ug/kg per triglyceride levels and improves
day) for 16 weeks. They found that endothelial function, but may also
total lean body mass increased, total reduce high-density lipoprotein (HDL)
fat mass decreased, as did trunk fat levels. In totality, testosterone is an
and maximum voluntary strength of anabolic hormone with a wide range
5
upper and lower body muscles, as did of beneficial effects on men’s health.
aerobic endurance.
Thus, according to these science Nandrolone
geeks, supplemental testosterone pro- Helps Recovery
duced significant gains in total lean There is this wacky rat model of
mass, muscle strength, and aerobic inducing hypertrophy. Basically what
endurance, with significant reductions they do is remove a muscle (e.g., the
in whole body and trunk fat. soleus) and this causes a ‘compen-
Outcomes appeared to be further satory hypertrophy’ of a synergist
enhanced with growth hormone sup- muscle like the gastrocnemius.This is
3
plementation. This study shows often referred to as surgical ablation.
indeed that stacking the two can help Adult male rats were divided random-
even older men get bigger and ly into the control and steroid groups,
stronger. Heck, this is great for all the and contralateral surgery was per-
old retirees in Boynton Beach, Florida! formed. Nandrolone decanoate was
Watch out granny, ’cause Grandpa Joe administered to one group, while the
will have biceps bigger than your other group received a placebo. Given
average college math nerd. these furry little rodents this particular
anabolic steroid significantly dimin-
6
The DARK Side of ished muscle fiber damage. This is
Low T one reason why so many athletes
Not many physicians are aware of (both endurance and strength) use
the dark side of having low testos- androgens. It helps you recover! If rats
terone levels; heck, most men are just can take it, why can’t us bipeds? ■
plain clueless.Yet, there is a huge
body of evidence that shows a strong Jose Antonio, Ph.D., is vice presi-
link among reduced testosterone plas- dent of the National Strength and
ma levels, type 2 diabetes, and insulin Conditioning Association. He has a
resistance (IR). Hypogonadal men are Ph.D. in muscle physiology and is
at higher risk for diabetes. Treatment chief executive of the International
of prostate cancer patients with surgi- Society of Sports Nutrition.
cal or medical castration exacerbates
insulin resistance and glycemic con- References:
trol, strengthening the link between 1. Jockenhovel F, Schubert M, Freude S, et
al. Comparison of long-acting testosterone
testosterone deficiency and onset of undecanoate formulation versus testosterone
diabetes and insulin resistance. enanthate on sexual function and mood in
Androgen therapy of hypogonadal hypogonadal men. Eur J Endocrinol, 2009.
men improves insulin sensitivity, fast- 2. Baldari C, Di Luigi L, Emerenziani GP,
4 Gallotta MC, Sgro P, Guidetti L. Is explosive
ing glucose, and HbA1c levels. performance influenced by androgen concen-
Wow— so you mean giving trations in young male soccer players? Br J
STEROIDS to these men can actually Sports Med, 2009;43:191-4.
3. Sattler FR, Castaneda-Sceppa C, Binder
make them healthier? Read on, the EF, et al. Testosterone and Growth Hormone
evidence mounts like a rat on mating Improve Body Composition and Muscle
day. Androgen (i.e., testosterone) defi- Performance in Older Men. J Clin Endocrinol
ciency is also associated with Metab, 2009.
4. Traish AM, Saad F, Guay A. The dark side
increased levels of total cholesterol, of testosterone deficiency: II. Type 2 diabetes
low-density lipoprotein (LDL), and insulin resistance. J Androl, 2009;30:23-32.
increased production of pro-inflamma- 5. Traish AM, Saad F, Feeley RJ, Guay AT.
The Dark Side of Testosterone Deficiency: III.
tory factors, and increased thickness
Cardiovascular Disease. J Androl, 2009.
of the arterial wall.That, my friend, 6. Tamaki T, Uchiyama Y, Okada Y, et al.
ain’t good. But testosterone supple- Anabolic-androgenic steroid does not
mentation restores arterial vasoreac- enhance compensatory muscle hypertrophy
but significantly diminish muscle damages in
tivity, reduces pro-inflammatory the rat surgical ablation model. Histochem
cytokines, total cholesterol, and Cell Biol, 2009.

C
N U
O
ASK THE EXPERT
E M
L
ANABOLICSQ&A
ANABOLUICSA
W N
By William Llewellyn
!
ANABOLICS Q&A is a monthly Q&A session with William Llewellyn, author of the bestselling anabol-
ic steroid reference guide William Llewellyn’s ANABOLICS, 9 th edition. William is widely regarded as one
of the world’s foremost authorities on the use of performance-enhancing substances by athletes and
bodybuilders. If you have a drug or supplement-related question that you would like to direct to
William, don’t hold back. Please e-mail it to QandA@AnabolicsBook.com. William will answer the most
interesting and pertinent questions right here each month.
Long Esters, Short Schedule The main issue is that
Q: What is your opinion of taking long-acting

esters more often? For example, taking 50
mg of testosterone enanthate every day instead
the drug is given in
doses significantly high-
er than those used in
of 200-400 mg per week. I ask because some clinical medicine. The
people say that this gives the smallest amount of hormone level received
estrogen conversion, plus a better HDL/LDL ratio. will be well in excess of
Is this true? the upper end of ‘nor-
mal’ for a man. As such, HDL sup-
A: To some extent, it may be. As you know, testos-

terone enanthate was designed so
that it may be given on a fairly infrequent
pression and high estrogen will be expected at all
times during use.
It may be that the HDL suppression and estro-
schedule, usually once every two to gen accumulation are slightly lower when the
three weeks. The absorption and dis- drug is given on a steady daily basis. I really
tribution of testosterone after each couldn’t say for sure if, or to what
injection is such that a short supra- extent, this would be the case,
physiological peak is followed by however, as no such study has
a slow decline of hormone over ever been conducted. I would
the remaining days/weeks. You tend to think that overall, any
can maintain sufficient testos- advantage to spreading out
terone levels for a few weeks your weekly dose over seven
with this drug, but the levels days will be very difficult to
will not be even over these see. And then, of course, you
same weeks. This short supra- are trading this potential
physiological spike may minor benefit for the very
exaggerate the negative uncomfortable practice
effect testosterone can of daily injections. It is
have on HDL (good) good to see that you
cholesterol levels. In are thinking of this
studies with androgen replace- though. Not enough
ment therapy, for example, testosterone people consider the effects
enanthate tends to suppress AAS use can have on your
HDL, whereas the steadier blood cholesterol.
drugs (such as testosterone
gels, patches, and long-acting Homemade Pre-loads?
undecanoate injections) tend
not to produce this same Q: What do you think about storing testos-
terone in a syringe for a few weeks? Can I
ILLUSTRATION BY JERRY BECK
suppression. Higher peaks of testos- make my own pre-load syringes this way?
terone may also lead to transiently higher peaks in
estrogenicity, which might also be reduced by more fre-
quent scheduling.
So in a medical setting, we see that there is some
A: Disposable syringes are not meant to be storage
vesicles for medications. The main problem is
that you don’t know if the steroid solution and the
advantage to using a form of testosterone that provides syringe are going to interact during storage. Before
a consistent dosage each day. In the context of body- production, manufacturers are supposed to make sure
building, however, we may lose this advantage slightly. all components of a drug product are compatible with

ASK THE EXPERT—ANABOLICSQ&A
each other. For example, that over time the rubber one point. Back during the 1960s you could find it as a
will not break down, or the solution degrade human medicine under the tradename ‘Parenabol.’ It is
because of one of the materials used in the pack- unclear exactly why it was discontinued as a human
aging. Steroids are typically stored in pure glass drug. I can only suspect it had to do with the market
ampules, or in glass vials with a rubber stopper. being very crowed during these years. Many drugs were
This configuration is neutral and should not discontinued if for no other reason than they weren’t
alter the drug. When ‘pre-loads’ are made making enough money for the manufacturers. So indeed,
from real drug companies, they are often in this same steroid was used on people at one time, so you
glass syringes, and always tested for com- need not consider it an ‘animal only’ compound.
patibility before manufacture. If you want my general assessment of this steroid,
A disposable syringe uses a very differ- I’d say it is a very effective drug with a fairly good side
ent type of rubber on the base of the effects profile. It aromatizes to a much lower degree
plunger, and this has not been tested for than testosterone does, so it is not as commonly-linked
compatibility with your steroid product. to gynecomastia or excessive water retention. It is not
The plastic that the rest of the unit is as anabolic, but can still be a very formidable muscle
made of also has not been tested. builder. While it will probably not get you as big as
Simply put, it was Pre-loaded something like Sustanon or testosterone enanthate
not intended for syringes like this are given an equivalent dosage, it tends to produce a more
storage in this tested for compati- quality look of muscularity (less water
bility before manu-
device, so facture.You retention, less fat mass). For those who
nobody checked. shouldn’t try to are in search of this ‘finished’ look, it can
I, therefore, make your own! really perform well as a stand-alone.
couldn’t tell you And of course, being non-methylat-
for certain what would happen to ed, it is less toxic than the synthetic
your solution if you were to anabolics such as stanozolol and
leave it in the syringe for an oxandrolone, and therefore less like-
extended period of time. If I had to guess, I would think ly to dramatically shift your choles-
there is a chance the plastic will leech into the liquid, terol levels or elevate liver enzymes.
and the soft rubber may even break down, leeching into I’d say it is a steroid with many quali-
the solution as well. As to what potential health effect ty characteristics, but very often
this may have, I also couldn’t say. Logic, however, these qualities are overlooked.
would suggest that you’d want to avoid contaminating Equipoise was once a drug for
your steroid oils with plastics. humans, too.
Equipoise for People, Too? The main drawback to this steroid all along has been
Q: What is your opinion of Equipoise? I know

it is a steroid for animals and people say it
is OK. But is it really? Should I be worried that it
its low dosage. It is only produced at a 50 mg/ml maxi-
mum strength as a veterinary drug. So historically, ath-
letes and bodybuilders have had little ability to use it in
isn’t a drug made for humans at all? the requisite higher doses. With 400 mg per week being
a common dose of testosterone, the same amount of
A: It is true that Equipoise (boldenone undecylenate)

is intended for animal use, and is not available in
a form labeled for human administration. But that doesn’t
Equipoise would require 8 mL of oil to be injected each
week. This is simply too uncomfortable for almost any-
one to use, especially with many other more acceptable
mean there is any danger to people taking such an ana- options. Most often, it would be used to complement
bolic steroid, at least specific to its nature as an animal other steroids, but not as a backbone or stand-alone. In
drug. To begin with, manufacturing standards are slightly the era of the underground/export steroid business,
less stringent in the United States and most Western however, 200 mg/mL boldenone is suddenly common.
nations when it comes to animal medications. True, the While I couldn’t recommend any specific product (espe-
standards for purity and quality control are less rigid, and cially an underground), I can say that boldenone is a
such drugs tend to cost a little less per unit to produce. nice alternative to the more toxic synthetic anabolics’
But ultimately, the sterility is just as acceptable with like Winstrol and Anavar if a legitimate medical estab-
Western animal products, and none of the components lishment is making it.
should present an unforeseen danger. In support of this,
there have been no adverse reactions specific to a steroid Know Your Gear! William Llewellyn’s ANABOLICS
being veterinary (from a recognized Western manufactur- 9th Edition is available now. Order your copy of this
er) that I have ever seen. monster steroid reference guide today for 25 percent
Beyond this, you should know that boldenone unde- off by calling 888-918-7888 or visiting
cylenate was actually made for human consumption at www.AnabolicsBook.com.

By Doctor X
MDWalk-InClinic
Walk-in clinics offer convenience and occasionally good cational purposes only. The information provided in this col-
medical advice, assuming you survive the aerosolized spray umn is not a substitute for medical or professional care, and
of contagions saturating the waiting room. What walk-in readers should not use the information in place of a visit, call
clinics do not offer is a substitute for preventative health or consultation or the advice of one’s personal physician or other
primary care. health care provider. Contributors are not liable or responsible
This “Walk-In Clinic” column is a collection of for any advice, course of treatment, diagnosis or any other
questions and experiences encountered by a information, services or product obtained through this column.
number of physicians who have treated body- IF YOU BELIEVE YOU HAVE A MEDICAL EMER-
builders, athletes and gym rats using GENCY, YOU SHOULD IMMEDIATELY
performance-enhancing drugs (PED). CALL 911 OR YOUR PHYSICIAN. If you
Any identifying information has been believe you have any other health prob-
deleted and details generalized to lem, or if you have any questions regard-
maintain the confi- ing your health or a medical condition, you
dential nature of should promptly consult your physician or
the relationship. other health care provider. Never disregard
The “Walk-In medical or professional advice, or delay
Clinic” is not seeking it, because of something you read
designed to pro- on MuscularDevelopment.com or a linked
vide medical website. Never rely on information in this
advice or guid- column in place of seeking professional
ance to its readers. medical advice. You should also ask your
It is a representation physician or other health care provider to
of problems and ques- assist you in interpreting any information
tions that PED users ask in Muscular Development and/or on
doctors, physician assistants, MuscularDevelopment.com or in the linked
clinic nurses, athletic trainers, websites, or in applying the information to
coaches and pharmacists. The your individual case.
responses do not come from the per- Medical information changes constant-
spective of hardcore drug users, but ly. Therefore, the information in this col-
health professionals who attempt to umn or on the linked websites should not
understand the drive to excel that be considered current, complete or
causes people to take risks. exhaustive, nor should you rely on such
This column is not designed to information to recommend a course of
and does not provide medical advice, treatment for you or any other individual.
professional diagnosis, opinion, treat- Reliance on any information provided in
ment or services to any individual. It this column or any linked websites is sole-
provides general information for edu- ly at your own risk.
I finished a 10-week cycle of cyp [testosterone cypionate], just 200 mg twice a week and tapered at 100 mg twice
a week the last week. I didn’t really have any nut shrinkage during the cycle but used the same hCG and Clomid PCR
[post-cycle recovery]. It’s been two weeks since I finished the PCR and now my left nut [testicle] is killing me. I know
this is going to sound weird, but I used a mirror and I think it looks redder on that side, too. Did my nuts go into
overdrive and explode? Is this going to go away when the hCG wears off? Am I going to lose my nuts?
This is a nice example of why the Internet will never replace However, the symptoms are not specific enough to rule out
doctors. What you are describing can be due to a number of other conditions. The reason you need to be seen by your per-
conditions, some of which can be medical emergencies. sonal physician is that there is no diagnostic lab test for this
Nearly every man is familiar with groin pain, specifically condition, and the history you give can describe other condi-
pain in the area of the testicles. Of course, there are a number tions. Thus, a physical exam will help greatly with getting you
of structures in that area, including the penis, urethra, testicles the proper diagnosis and treatment.
and accessory sexual glands, perineum (area between the anus Based solely on what you told me, I strongly suspect you
and the scrotum), anus and scrotum. This list doesn’t include are suffering from acute epididymitis, or inflammation of the
‘referred’ pain, which is pain from another area being sensed epididymis. The epididymis is located on the backside of each
elsewhere due to the way sensory nerves travel inside the testicle (so you have two— one on each side). It stores the
abdomen, chest, pelvis, etc. A relevant example of referred pain sperm as it passes from the testes (testicles, balls), allowing the
is pain experienced with kidney stones. When a kidney stone sperm to mature to fully functional swimmers. Epididymitis can
passes into the ureter (the tube connecting kidneys to the blad- affect males of all ages. In children and older men, the cause is
der), the pain can be excruciating and radiate into the scrotum. usually related to a backflow of bacteria from the urinary sys-
You didn’t mention if you could feel a lump in or on your tem. In these cases, occurring at either extreme of age— very
scrotum. Allow me to pause for a brief public service young or very old— the bacteria are those seen in urinary tract
announcement— gentlemen, examine your testicles monthly infections (UTI), such as E. coli or Pseudomonas.
for lumps. The symptoms you are describing are consistent In young to middle-aged adult men, however— especially
with a fairly common condition that affects many men. those with no prior history of epididymitis or recurrent UTIs—

MDWalk-InClinic
the inflammation is usually due to Neisseria gonorrhoeae (gon- Sometimes, your doctor may choose to use a Doppler ultra-
orrhea, the clap) or Chlamydia trachomatis. These are sexually sound scan of the area to ensure that there is no loss of blood
transmitted diseases. Often, a physician will treat a young man flow; a similar presentation occurs in testicular torsion (twisting
based solely on the symptoms. It is more correct to attempt to of the blood vessels that supply the testes), which can result in
culture the urine and a swab of the urethra to determine the testicular infarction and loss of that testis.
infectious agent involved. Not only is it important to your Treatment for epididymitis is inexpensive and convenient.
health to cure the infection (if present), but it’s also important Typically, a course of antibiotics up to 14 days will clear up the
for any sexual partners (and their partners, and so on) you problem. Of course, sexual contact should be avoided during
have or will have. Further, it represents a good reason to get this time.
tested for HIV (the AIDS virus), syphilis and hepatitis C. As for the hCG and Clomid, occasionally people have com-
If all this sounds expensive, and it can become so, ask if plained of headaches, mild testicular discomfort or water reten-
there is a county health department that offers free testing for tion/weight gain. It is very unlikely that the degree of pain you
HIV and/or hepatitis C. Your doctor or the county health depart- are describing is due to the luteotropic (restoration of natural
ment should ask you to name any sexual contacts you have or testosterone production) effect of your PCR.
had recently, so that they may be referred for exam and treat- Good luck, remember to practice safe sex, and don’t forget
ment if necessary. those monthly self-exams of the testicles.
I had to grab a pipe that fell of a scaffold, and partially tore my right biceps tendon about three months ago.
I have been putting off my next cycle until I felt better and was looking for some advice on what steroids are
tendon-friendly.
You have an existing injury resulting in a damaged and reported on the ultrastructural analysis of tendons from two
weakened tendon. You might have also damaged the left biceps anabolic steroid users who underwent surgical repair of tendon
tendon during that event, so it is important to pay close atten- rupture, as compared to two other cases of men who did not
tion to your body because those sites are already more prone to use anabolic steroids. There was no difference under the elec-
rupture or extension of the partial tear. It sounds like you tron microscope, which is the most powerful viewing instru-
received fairly conservative care, which is not uncommon, as ment available in science.
there really isn’t much that is done for partial tears. Partial tears Many case reports exist in the literature of athletes or recre-
are usually graded as first degree (mild), second degree (moder- ational anabolic steroid users suffering tendon rupture(s) during
ate), and third degree (severe to complete). If you were told to or after a cycle. The most commonly affected site appears to be
rest the arm for a few days and keep the area iced with com- the patellar tendon that connects the quads to the tibia (lower
pression, you probably had a first- or second-degree tear. leg bone). It is unclear which steroids are more prone to damag-
However, the exact event you described, especially if the pipe ing the tendon in humans, but it appears that aromatization
was heavy, has been associated with complete tears. may play a role.
Many partial tears are not even diagnosed, as they do not There is no commonality among the case reports of tendon
affect most people’s function and the pain is managed by rupture in human anabolic steroid users. Some were ‘on-cycle,’
ibuprofen or other over-the-counter pain relievers. Bear in mind while others had been ‘off’ for many months by self-report.
that most people do not pick up more than 40 pounds in the Some injuries happened during lifting, others while working or
course of their daily activities. If you are an ironworker or pipe at play. Interestingly, orthopedic surgeons have looked at ana-
fitter, in addition to your weight training, you have been chroni- bolic steroids, along with other growth factors, to enhance ten-
cally stressing your tendon even as it attempts to heal. The fact don repair after surgery. Nandrolone (Deca) is one steroid that
that it is no longer painful is not an indication that it is fully has been reported on, although it is not yet approved for that
healed. You likely have a weakened tendon at the site of the use.
original injury. Aromatase inhibitor use has escalated greatly in the last 10
That being said, the body is built with a significant margin of years among anabolic steroid users, due to the introduction of
function, as evidenced by its ability to tolerate extreme differ- Arimidex and Femara. Many women using these drugs for
ences in work. Also, tendons adapt to habitual exercise, grow- breast cancer treatment report joint pain. Studies using MRI
ing thicker and stronger in athletes and laborers. Elite power imaging have shown tendon changes in association with reduc-
lifters are able to squat and deadlift in excess of 1,000 pounds. tion in grip strength, making one wary of the use of these
Obviously, the amount of force that can be generated and agents electively (by choice) in a patient at-risk for tendon dam-
work performed is enhanced with the use of anabolic steroids. If age until more is learned.
you get much stronger, you may approach the tensile limits of There is no ‘safe’ anabolic steroid relative to the tendons. On
the tendon. Rapid acceleration or jerking movements increase the other hand, there may be no ‘tendon-risky’ anabolic steroid
the risk of a rupture or tear extension. Hopefully, your physical either, at least in moderately-dosed cycles. However, the
therapist discussed using controlled movement when you increase in strength and workload that is experienced during
return to the weight room. anabolic steroid use, in conjunction with weight training, may
There is a body of research looking at changes in tendon his- overwork an already weakened tendon. If that spot is near its
tology and morphology (structure and microscopic appearance) limit and a rapidly accelerated force is transmitted (fast, jerking
with anabolic steroid exposure in animals. The consensus is that movement of a heavy weight), complete rupture may occur. It
anabolic steroids alter the cellular pattern, growth and strength appears that some centers are researching the use of nan-
of tendons in rats. These changes make the tendons stiffer, more drolone during recovery, though it is likely that the doses are
resistant to stretching and more prone to tearing. Dr. Nick Evans nowhere near the ranges used in bodybuilding.

INJURY & REHABILITATION
AskTheDoc By Victor Prisk, MD
Have you ever heard of MBT shoes? What can more stress on the knee. This could be good or bad. If
they do for me? you have a painful knee, it would be stressful. If you are
These shoes are pretty funky and have some interest- looking to exercise your quads more with walking, try
ing properties. MBT stands for ‘Masai Barefoot these shoes.
Technology’ (disclaimer: I have no ties to this company). In addition to the muscle- and gait-modifying effect of
This company has made a training device to strengthen these shoes, the rounded bottom and cushioned heel
the lower-extremity muscles when combined with the have benefits for people with other maladies. For exam-
activity of locomotion. The shoe has a rounded, soft sole ple, MBT shoes off-load the midfoot and thus the arch of
under the heel with a rocker bottom. The concept is that the foot. For people with plantar fasciitis, these shoes
the shoe transforms flat, hard surfaces into uneven sur- cushion the painful heel and cause less stretch of the
faces, thus simulating the walking action of our barefoot plantar fascia with each step throughout the day. And if
ancestors. you have arthritis in the arch of the foot, MBT shoes may
Presumably, walking on uneven surfaces will chal- give significant pain relief. This is not only because of the
lenge the muscles of the lower extremities to be more rounded bottom, but also because of the rigid construc-
active throughout the gait cycle. The tion of the shoe.
foot and ankle also experience more In summary, there are multiple potential benefits of
proprioceptive feedback and these shoes. They take some time to get used to, as they
thus, the ankle-stabilizing do affect the way one walks. They do seem to increase
musculature is the firing of some muscle groups and thus MAY increase
stimulated. energy expenditure. I would imagine that in order to
The increased make up for the loss of step length (small steps), one
motor activity would have to work harder to maintain the same walking
is thought to speed as someone in a ‘regular’ gym shoe. This could
stimulate the intrinsic translate to strengthening and weight loss. Further stud-
musculature of the foot, and promote blood flow. ies need to be done by our fellow exercise physiologists
A lot of different effects have been purported for these to see if these shoes really exercise your legs.
shoes. Athletes are often told that wearing the shoes with
daily activity will help strengthen leg muscles by mecha- What supple-
nisms similar to those mentioned above. Obese people ments do you use
use MBT shoes to increase energy expenditure and thus regularly for main-
reduce body fat. However, these clinical effects have taining and build-
never been proven or demonstrated in any studies. ing muscle?
Yamamoto et al. examined the physiological and bio- I must preface my
chemical effect of wearing similar ‘heel-less’ shoes over a answer with the fact
wide range of walking speeds. It was concluded that that I am a consultant
walking exercise in heel-less shoes at moderate speed to MuscleTech. That
induced an increase of the calf blood ﬂow, and increased being said, there are
glycogen metabolism and norepinephrine secretion at a products that I use
faster speed. This study did not include any electromyo- regularly because of
graphic (EMG), kinetic or kinematic data, but the results the science behind
could indicate higher activity of the calf muscles. them.
Romkes et al. found major changes in ankle kinemat- First of all, I main-
ics with MBT shoes. Dorsiflexion increased at heel contain a low to very
tact, followed by increased continuous plantarflexion low-carbohydrate diet
movement. This increases gastrocnemius contraction and nearly year-round,
coincides with increased antagonistic activity in the tib- and I am within 10 pounds of contest weight all year.
ialis anterior, compensating for the unstable nature of the There are benefits that can be obtained from many prod-
shoe. Subjects in MBT shoes walked with slower and ucts, but here are the three that I focus on.
with smaller steps. EMG activity of the vastus medialis 1. A high-quality whey protein product. I use Nitro-
and lateralis (quadriceps) increased during much of the Tech Hardcore because it is readily available, and has
‘stance’ phase with MBT shoes. There was a slight other supportive nutrients. Maintaining 1 to 2 grams of
increase in knee flexion during walking, putting slightly protein intake per pound of bodyweight, as I recommend,

AskTheDoc—
Injury & Rehabilitation
cannot be done with food alone. for muscle protein synthesis, but
That is mostly because of my time also acts as a signaling molecule for
constraints with seeing patients and initiating the protein synthesis
going to the operating room. machinery. A product like Leukic
2. A creatine product. Creatine (as Hardcore has this BCAAs and N-
in Creakic Hardcore) has been acetyl-5-methoxytryptamine, that has
shown in numerous studies to been shown to increase GH levels.
improve training and increase mus- There are many other good prod-
cle protein synthesis. ucts on the market that help with
3. A leucine product. Leucine is a similar goals. However, these are the
branched-chain amino acid (BCAA) three compounds that I make sure
that not only acts as a building block that I don’t miss on a daily basis.
What’s Up With Dr. Prisk?

I am undertaking a research study to look at the effect of various
anabolic and androgenic compounds on tendons that are being physio-
logically and supraphysiologically stretched in culture. It is my belief
that there must be differential effects of estrogens, DHT, and testos-
terone on the biology of this tissue. Furthermore, there are probably
different effects of various ratios of these hormones. This will be a
long research project!
I am also curious if many body-
builders who use anabolics have more
tendon problems when they are ‘on’ or
‘off’ a cycle. If you would like to share
your experiences, e-mail me at
gymnast2bb@yahoo.com. I don’t have
a lot of time to answer questions via e-
mail, but you can find me on the
MuscularDevelopment.com forums.
Way to Go, Elisa!

This is Elisa Anderson. She followed
my low-carb diet and high-intensity
training regimen for eight weeks to
place second in her first show. She
made major improvements. By the
way, her beautiful suit was made by
Margo Cicci of www.thesuitchick.com.
PHOTOS COURTESY OF DR. VICTOR PRISK
Does ‘Big Kev’

Feel Bigger?
Here’s a picture of
the Tomasinis. We had
an awesome time
training together. I
hope ‘Big Kev’ feels a
little bigger now!

BODYBUILDING’S MOST POWERFUL TECHNIQUES
Extreme Muscle
Enhancement By Carlon M. Colker, MD, FACN
Antioxidant Enzyme
Induction for Maximum
Muscle Growth
A
bodybuilder must push very hard to excel, but keeping degrade over time. The result is what is called an unstable
efforts in balance is critical. If pushed too hard, the law and highly dangerous ‘oxidant’ particle that destroys cells.
of diminishing returns takes over. Intense training, This oxidant particle will look to neutralize itself by remov-
while critically important to mass gaining, when done with ing electrons from the cells surrounding it. The problem is
high frequency tends to leave the bodybuilder overtrained. that once oxygen pulls electrons from neighboring cells, it
Being overtrained results in lower intensity and less pro- creates what is called a ‘free radical’ (just another name for
ductive periods of training, which in turn leads to stale or a rogue electron, floating around looking to prolong and
even deteriorating muscle growth. At worst, injuries occur. perpetuate the damage process). The problem is that once
Bodybuilders look for any way to make intense and an electron is pulled from a neighboring cell, that cell
repetitive training sessions more consistent and productive. begins to destabilize. It breaks down and produces more
That’s why abuse of anabolic steroid, growth hormone, and free radicals, these free radicals damage other cells, and the
other performance-enhancing drugs is so prevalent. These process snowballs.
Once oxygen pulls electrons

drugs work by making recovery The oxidative damage to muscles
between sessions exponentially more that were intensely trained produces
efficient. In this way, the athlete is able from neighboring cells, it robust symptoms like extensive delayed
to work harder each session without
getting wiped out.
creates what is called a onset muscle soreness (DOMS) and
muscle fatigue. Extended recovery ham-
Performance-enhancing drugs turn ‘free radical’ (just another pers successive workouts. In other
months of training into weeks. In fact, name for a rogue electron, words, if you only train chest once each
when taken long enough, even years
of training can be reduced to a matter floating around looking to week, that’s only four times each month.
Keeping it in further perspective, that’s
of months. prolong and perpetuate the only 48 chest workouts in an entire year.
As bodybuilders and athletes delve
into ever more risky means of shortcut-
damage process). Assuming you are smart and want to
avoid being overtrained, if excessive
ting recovery, addressing the basic concept of what is DOMS from a super intense session enters the picture,
going on at the cellular level is largely being ignored. In delaying recovery and forcing a rest of one extra week each
fancy terms, at the molecular level, muscles are broken month, you’re down to only three chest workouts each
down through hard training and a cycle of oxidation and month. That’s a loss of 25 percent of your chest training
free radical production ensues. The oxidation process is over the course of a year!
described as “oxidation and free radical production, causing Increasing the rest interval between workouts is the
DNA damage and cellular destruction.” To fully understand most obvious natural way bodybuilders and athletes avoid
this process and ultimately understand what you can do overtraining. But again, the downside is a reduction in train-
about it to properly counter it and enhance muscle growth, ing frequency or ‘under-training’ that itself cuts into overall
you’ve got to have a little ‘science lesson.’ progress. A more efficient approach is to tend to shorter-
Humans require oxygen to live. But just like oxygen term remedies like adequate nightly rest, massage therapy,
rusts an old nail, oxygen takes its toll on our bodies. The and steam/sauna treatment. Diet is also critical to recovery.
way it works in simple terms is that the very oxygen mole- Muscle intentionally broken down by intense training
cules we’re so dependent upon actually break down and requires ample amounts of complete protein, essential fat,

ExtremeMuscle Enhancement
and hydration to heal. In addition, select micronutrients Nevertheless, they’ve been branded as super-antioxidants
have been shown to counter the oxidative damage process and put into drinks for aggressive mass-market sales.
at the cellular level. So are these super-antioxidants the answer? Well, appar-
There are very specific natural substances that can battle ently not. They’re old news, and the reason is exactly the
the oxidative process and get rid of the free radicals. same— while they do manage to pick up more free radicals
Specifically, antioxidants are naturally-occurring substances in circulation than standard antioxidants like vitamin C or
that scavenge free radicals in the body and take them out vitamin E, as I already pointed out that’s not really where all
of circulation. They bind them so they’re no longer available the damage is done. Again, we now know that the damage
to fly around, perpetuate damage, and protract healing. is done within the cell not the circulation. So if you are tak-
Nature is filled with relatively minor antioxidant substances ing the antioxidant and super-antioxidant products currently
that we all know about. We’ve all heard about things like vit- being marketed, you may not be doing much good for
amin C and vitamin E. Other nutrients that have antioxidant yourself. In fact, the results may be nothing more than a
capability include the B vitamins. Minerals like selenium lighter wallet.
and zinc can also function as antioxidants. These might all I call it the ‘antioxidant myth’ at work. This myth is based
be found as part of a solid vitamin/multinutrient dietary on the idea that by using standard antioxidant dietary sup-
supplement designed for a specific purpose. plements, you adequately boost antioxidant concentration
But these antioxidant substances have not performed in the circulation and thus reverse all free radical damage.
well in clinical research and perhaps that’s why body- The truth is that, while taking antioxidants might be good,
builders don’t think much of them— they simply don’t the amount you’d have to ingest each day to spill over from
work. What makes sense on paper just doesn’t pan out the circulation and into each cell in order to effectively
when you test these sub- reverse the oxidative process is completely impractical. For
Resveratrol is stances in real people. They example, if we’re talking about 500 mg vitamin C tablets,
a natural
do manage to pick up some you’d need to consume about 120 of them every day (which
of the free radicals in circula- I would hardly recommend). If you want to get your vitamin
antibacterial tion (that means in our blood-

stream, which is where all
C from oranges instead, well, try to chow down on 375 in a
single day! If it’s the classification of the super-antioxidants
and antifungal these standard vitamins and

minerals end up). But as I
you think might be the answer, think again. You’d need to
consume 87 glasses of red wine to neutralize the free radi-
substance mentioned, that’s not really cal load your body produces in a single day, and that’s
produced by
where all the damage is done. without any bodybuilding training! Of course at that point
Oxidative damage is done your liver would be shot and you’d be an alcoholic for sure.
certain plants within the muscle cell at the

level of the DNA and not in
The point here is that there is another way. A body-
builder or competitive athlete can achieve the antioxi-
when they’re the circulation. So while these

substances may be some-
dant effect needed to significantly reverse the catabolic
effect of repetitive intense training by way of ‘cellular
under attack. what helpful in picking up
some free radicals in circula-
antioxidant enzyme induction.’ This method, traditionally
a focus of the anti-aging community, has been unques-
tion, this method does not adequately address the process tionably proven in scientific research to reduce the
at the cellular level to properly and expediently counter oxidative cell damage caused by free radicals. Unlike
muscle soreness and fatigue. In fact, the efficacy of vitamin just loading your diet with antioxidants to flood the cir-
C is further limited by the fact that new research has culation in the hope that these substances get to the tar-
revealed that excess vitamin C can actually produce an ion- get cells, this technology works directly at the cellular
ized molecule that is itself a free radical. level. It’s a method whereby the body’s own production
So what about the so-called ‘super-antioxidants’? We’ve of naturally-occurring cellular antioxidants is triggered.
seen some interesting results for substances like resvera- The idea is to boost the cells’ own production of at least
trol, which is found in certain wines, and in a very specific two specific protective antioxidant enzymes. The two
variety of grape called muscadines. Resveratrol is a natural enzymes are called superoxide dismutase (or ‘SOD’ for
antibacterial and antifungal substance produced by certain short) and another enzyme called ‘catalase.’ They act
plants when they’re under attack. within the cell to basically absorb and effectively inacti-
Another so-called ‘super-antioxidant’ in this category is vate free radicals, with a potency and effectiveness
mangosteen. Having nothing whatsoever to do with man- unmatched by any other method.
gos, mangosteen is also known in scientific jargon as The obvious solution at first glance would be to sim-
Garcinia mangostana. Basically it’s from a tropical ever- ply ingest lots of SOD and catalase. This would make
green tree from the Sunda Islands that grows to about 30 sense if it were that simple. The problem is that these
feet in height. Since 2004, scientists have been including enzymes can’t make it through the digestive tract with-
mangosteen among an interesting but relatively small out being largely destroyed. Thus the trick is to take in a
emerging category of foods called superfruits.These so- specific combination of natural ingredients that have
called superfruits have a surprisingly effective ability to been proven to bolster production of SOD and catalase
scavenge free radicals, but purely in circulation. within the cells. Published peer-reviewed scientific

ExtremeMuscle
Enhancement
research suggests that a very specif- ally increased their concentration of
ic combination of five natural phy- SOD by 30 percent and catalase by 54
tonutrients in the proper ratio can percent. Using this combination of
achieve a profound degree of cellu- natural substances,TBARS went down
1
lar antioxidant enzyme induction. by 40 percent in only 30 days.
These ingredients are as follows: In another peer-reviewed study, Dr.
Milk Thistle— Scientific name McCord demonstrated that this combi-
Silybum marianum, used in natur- nation of natural ingredients produced
opathy for liver and body cleansing. a 300 percent increase in the critical
2
Bacopa— Scientific name intracellular antioxidant glutathione.
Bacopa monnieri, known for ability In fact, this study showed glutathione
to increase SOD and catalase. increasing far more than the roughly
Ashwaganda— Scientific name 10 percent increase we saw in our
Withania somnifora, an ancient own published clinical research years
Indian ayruvedic used for centuries. ago, using high-quality ion exchange
3
Green tea extract— Scientific whey protein isolate.
name Camellia sinensis, known for Currently we are using the combi-
ability to increase metabolism and nation of ingredients in a product
®
burn fat. called Protandim. Patients at both the
Turmeric— Scientific name Greenwich and Beverly Hills centers
Curcuma Longa, same turmeric have been closely observed for clinical
found in the spice cabinet and a true improvements. In addition, we have
‘super-antioxidant.’ used the product with great success in
When these ingredients are put several bodybuilders and world-class
together in the proper ratio and mixed martial artists, largely with the
ingested, the human body can expedi- intention of speeding recovery. What
ently counter the toxic side effects of we’ve seen subjectively reported so
free radical damage at the cellular far is faster recovery between work-
level. In this way the body achieves an outs, less delayed onset muscle sore-
exponentially greater degree of free ness, more energy in training, greater
radical off-loading. The result is far training intensity, and less fatigue
more focused in that the pure antioxi- between sessions. In a smaller num-
dant protection has no possibility of ber of subjects but still of notable fre-
producing more oxidative stress, as quency, we are also observing more
we see with vitamin C. Plus, in sharp restful sleep, reduced joint and muscle
contrast to the neutralizing ability of aches, and an overall better sense of
vitamin C, which works on a 1:1 mole- well-being.
cular ratio, one molecule of catalase Dr. Colker’s book, Extreme
eliminates 1,000,000 molecules of Muscle Enhancement:
H2O2/sec, without being consumed in Bodybuilding’s Most Powerful
the process. Techniques is available by calling
This method has been proven in 1-800-310-1555 or ordering the book
published scientific research. In a sem- online at www.prosource.net. ■
inar I recently attended in Salt Lake
City, I had the pleasure of hearing a References:
presentation by Dr. Joe McCord (he 1. Sally K. Nelson, Swapan K. Bose, Gary K.
Grunwald, Paul Myhill, Joe M. McCord, The
actually discovered SOD). At the talk induction of human superoxide dismutase and
he presented his research on enzyme catalase in vivo: A fundamentally new
approach to antioxidant therapy; Free Rad Bio
induction performed in 29 human sub- and Med, Vol 40, Issue 2, January 15, 2006,
jects, using the five ingredients in the p341-347
specific ratio provided in a product 2. Kalpana Velmurugan, Jawed Alam, Joe
® M. McCord, Subbiah Pugazhenthi, Synergistic
called Protandim. Blood levels of induction of heme oxygenase-1 by the compo-
thiobarbituric acid-reacting substances nents of an antioxidant supplement Protandim,
(TBARS) as a measure of oxidative Free Rad Bio and Med, November 8, 2008
3. Jones J, Nelson L, Colker C, Kalman, D,
stress and free radical activity, as well Swain M, A comparative trial evaluating the
as SOD and catalase were followed at effects of whey protein isolate and soy protein
isolate in healthy adults. The American Journal
days 0, 30, and 120. In the presence of of Clinical Nutrition, February 2002; Volume 75;
these ingredients, red blood cells actu- 2(S), p198).

Busted! By Rick Collins, JD
LegalQ&A
Personal Stash
Steroids
Q: For calculating a federal steroid trafficking
sentence, do you include the units of
stash quantities in the total for sentencing purposes.
Here’s the current state of the case law. The First Circuit
steroids possessed for personal use? It seems that (ME, MA, NH, PR, RI) has included personal use amounts
those should not be counted for purposes of posses- in a conspiracy to distribute and conspiracy to possess to
sion with intent to sell, but as mere possession. Have distribute. The Second Circuit (CT, NY, VT) has held that
you ever had any luck with this argument? unless a conspiracy is at issue, personal use amounts
must be excluded because they are not only not part of a
In addition to being hired as lead counsel, I’m also plan to distribute drugs, but actually exclusive of any such
A: often retained as a sentencing consultant on
steroid distribution cases; this question was posed by a fed-
plan. The Sixth Circuit (KY, MI, OH, TN) and Seventh Circuit
(IL, IN, WI) have also held that personal use quantities are
eral public defender I am assisting. Here’s the scenario: DEA included in conspiracy cases, but not relevant in posses-
targets a steroid trafficker, executes a search warrant on the sion with intent to distribute cases. The Eighth Circuit (AR,
home, and finds a large quantity of gear.They count it up IA, MN, MO, NE, ND, SD) has included personal stash in
and the prosecutor converts it into drug ‘units’ under the conspiracy cases but not in a possession with intent case
current formula (one pill/tablet is one unit; one ½ ml is one (“keeping drugs for oneself is not within common scheme
unit; 25 mg of powder is one unit).Then the total unit num- or plan of selling, giving, or passing them to another”).
ber is used to determine the U.S. sentencing guidelines The Ninth Circuit (AK, AZ, CA, ID, GU, HI, MP, MT, NV, OR)
range in months of imprisonment.The greater the number has held that personal use amounts are not included in a
of units involved in trafficking crimes (e.g., distribution, pos- possession with intent case. The Tenth Circuit (CO, KS, NM,
session to distribute, manufacture, or conspiracy), the longer OK, UT, WY) has decided that in manufacturing and con-
the prison time. spiracy cases, personal use amounts are included, but has
Often, however, the dealer is also a steroid user, and a left open the issue in straight possession to sell cases. The
significant portion of the juice seized is personal stash to be Eleventh Circuit (AL, FL, GA) has held personal use
used, not sold.The punishment for personal use possession amounts were properly included for charges including
is typically much less than for trafficking. Is it fair to lump the both conspiracy to manufacture and possession with
personal use portion with the rest of the units for sentencing intent to distribute marijuana. Anyone seeking the case
purposes? citations can e-mail me at info@cmgesq.com.
The United States is geographically divided into 11 num- Usually, then, a solo steroid dealer will likely have his
bered federal judicial circuits (there’s also one for the District personal stash excluded from his sentencing calculations
of Columbia).The U.S. Courts of Appeals decide appeals (assuming defense counsel successfully argues a basis
from the district courts within these circuits and are faced for distinguishing the personal stash from the distribution
with fact-specific cases.They may sometimes apply different quantities), but a participant in a steroid trafficking con-
reasoning, so the case law can develop differently from cir- spiracy likely will not. Either way, remember that the
ILLUSTRATION BY LYMAN DALLY
cuit to circuit.The circuits have recently addressed the issue potential punishments far exceed what they were under
of personal use drug amounts in various cases, usually the guidelines prior to March 2006 when the definition of
involving narcotics (the holdings also apply to steroids). One a steroid unit was 20 to 50 times more lenient.
of the most relevant issues is whether the accused is
charged with a substantive drug distribution crime or a con- Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer who
members of the bodybuilding community and nutritional supple-
spiracy to distribute drugs. If the accused has conspired
ment industry turn to when they need legal help or representation.
(entered an agreement) with others to distribute or possess [© Rick Collins, 2009. All rights reserved. For informational purposes
to distribute, then courts are more likely to include personal only, not to be construed as legal or medical advice.]

KAI GREENE
The Predator By Kai Greene
Bodybuilding IS a ‘Team Sport!’

A lot of people wonder why I am constantly giving credit to ‘my team’ for my various
successes and making reference to this group of people— most of whom have been with
me long before Steve Blechman of MD or Gerard Dente of MuscleMeds offered me con-
tracts. That’s just Kai being eccentric again, right? We all know bodybuilding isn’t a team
sport. Or is it?
Every year, over 140 nations send teams of bodybuilders to compete at the IFBB
World Championships. I know, because I once represented the USA
there. Why do you think they call the contest you qualify for the
‘Team’ universe? In reality, bodybuilding is a team sport for just
about all the top athletes. It’s true that you only see Kai Greene
or Dexter Jackson up there onstage, but there is always a
group of people behind the scenes who allow us to display
that finished product of so many workouts, cardio sessions,
meals, supplements, and more.
I think one good analogy would be NASCAR. The driver
is the man out there on the track who you see holding up
the trophy at the end of the race. But he does not win the
race on his own. Every time he pulls into that pit, an entire
crew rushes out to surround the car and fuel it up and change
the tires so he can keep racing. While he’s on the track doing his
thing, a crew chief is up above— guiding him and letting him know
what’s ahead, who to watch for, and various strategies that allow that
racer to know things he couldn’t possibly know or think of.
You could also think of a UFC fighter. His ‘camp’ could include a stand-
up striking coach, a grappling coach, a strength trainer, a nutritionist,
chiropractor, massage therapist, etc. And during the fight, his coach is
barking out instructions and suggestions to let him know what to tar-
get on his opponent, what to protect, which of his weapons to use at
what time, when to pick up the pace or slow it down, etc.
Most pro bodybuilders have an excellent team backing them up
that may include a trainer, a nutritionist, and various individuals
who assist in areas as diverse as food preparation, travel arrange-
ments, and keeping up morale. I feel bad for any man who pre-
pares for a major contest completely on his own, because it’s a
heavy load to carry. I am very grateful to Oscar and the rest of my
team— because I honestly know I would not be where I am right
now without them.

movements. I also have to rec- There is something in the
ognize and make a point of ‘Greene’ name. I don’t know if
saying that I was gifted with you are aware of Franklyn Greene,
extremely low insertions to the another bodybuilding champion
latissimus dorsi muscles. It who competed before you. He
has been said that my lats won titles such as IFBB Mr. World,
insert at my hips, and that’s Mr. Eastern America, Junior Mr.
Congratulations on winning really not much of an exaggeration. America, Mr. New York City, and
the Arnold and Australian Pro. I can pinpoint the source of my competed in an early Night of
Without a doubt, you earned it! I spinal erector development. That Champions. Are you two related? I
want to thank you for showing comes from emphasizing quality remember when you were com-
me the ‘Jefferson lift’ back in reps with heavy weights on deadlifts. peting as a teenager. What you
‘07. The next time you saw me, I I never really focused on this exer- learned and how you paid atten-
was nicknamed ‘Mr. Jeffersons.’ cise much until I saw my mentor, tion led to your success on the
Anyway, I’d like to know how you Oscar Ardon, training Desmond posing dais. Remember, where
built your lower lats and erectors Miller a couple of years back. there is negativity, it means you
to the density they have now. Desmond was doing some ridiculous have accomplished something
And with all the great footage on weight on deads— up to seven others envy, and you are a threat
MuscularDevelopment.com lead- plates or more a side. I was blown to them.
ing up to the Arnold, will you be away by seeing that— it’s what I I have never heard of this other Mr.
putting together your own DVD? squat at my heaviest! And though Greene and to the best of my knowl-
Well hello again, Mr. Jeffersons! Desmond has taken some flak for not edge I am not related to him. But it’s
As for the DVD, hopefully it is in the having the greatest overall back in great to hear feedback and get insight
works but I don’t want to say any- the sport, his lower back thickness is from someone like yourself who is a
thing until it’s a little more definite. sick. The muscle literally juts out student of the sport and knows its his-
My lower lats are the product of a lot about 2 1/2 inches out from the spine tory. I appreciate your letter and your
of hard work on various rowing on either side. encouragement very much.

KAI GREENE—The Predator
From 255 Pounds to
320 In One Week Movin’ On Up? Not Quite Yet
My appetite has almost taken on mythi- Since I won the Arnold Classic and a nice
cal proportions, and it’s all true— I sure little chunk of change, people have been ask-
can put the food away. Once I was done ing me when I am moving out of the apart-
with both the Arnold Classic and the ment in Brooklyn (that you all saw in my MD
Australian Pro shows, I needed to unwind TV videos) to a nicer place. One thing I really
and regroup with a lot of nice, big meals. learned going back and forth so much
And in just one week, my bodyweight between New York and Los Angeles while
climbed from 255 pounds (which was a prepping for the Arnold was the importance of
dehydrated weight anyway— actually, my stability. Moving around all the time is simply
weight was more like 265 or more) all the a stressful thing, and that’s exactly what you
way up to 320. Of course, that was too don’t need when trying to get into the best
heavy even for me, and right now I am shape of your life. So at least until the Mr.
back down to a very comfortable off-sea- Olympia is over with, I am sticking right here
son weight, fluctuating between 286-292. close to my roots. There will be plenty of time
I have a lot of cross-striations in the to look into moving once the show is done.
280s, and by the time I get down to 270 I
am striated from head to toe. Charles Glass saw me at Evan and Oscar Team Up
that weight right before I left L.A. for the last time I was so happy for MD’s own Evan Centopani when I
before the Arnold, and thought I looked deadly at that learned that he was teaming up with my coach Oscar
weight. The funny thing was that the people out west Ardon for his IFBB debut at the New York Pro. That’s no
weren’t used to seeing how I looked at various stages of disrespect to his former nutritionist Dave Palumbo at all.
my contest prep, and that’s how all the rumors got start- There is a difference in the schools of thought of both men,
ed that I was way behind and would never get into and each has his own unique wisdom and experience. I
proper condition in time for the show. They had no frame just know there is a tremendous amount of pressure and
of reference, of course, so it’s hard to blame them for expectation on Evan to prove himself and produce, and he’s
their lack of confidence in me and the final finished pack- in great hands with Oscar.
age I would display. You need more than a diet in that situation— you need
I can’t stress enough how important it is to have your a certain amount of nurturing and guidance. Obviously, I
entire team believing that you will reach your desired know this from successfully working with Oscar for the
goal. I compare it to a football team. Maybe the quarter- past few years. I actually got to train with them last week
back is the big star and the wide receiver and the run- at Bev and Steve’s Powerhouse Gym in Syosset, Long
ning back also get a lot of credit for the win, but you Island, and Evan was already looking fantastic. You’ll know
best believe every man on that field has an assignment what happened by the time this issue comes out, but I pre-
and needs to have faith in a positive end result. dict Evan will shock a lot of people.
Kai Greene: Movie Star? Special Thanks Capriese Murray. It was Capriese
I just got back from Peoria, Illinois As always, I like to recognize who gave me the idea to use the
where Toney Freeman and I both some of the people who make song “Lose Control” by Silk in the
worked on an upcoming Warner ‘Kai Greene the Champion’ possi- first part of my posing routine at
Brothers comedy called “My ble. First up, thanks to Steve the Arnold Classic. He used it
Guaranteed Student Loan.” It’s the Blechman of MD and Gerard way back in the day at the 1993
story of a college kid struggling finan- Dente of MuscleMeds. I’ve been Teenage Nationals.
cially who does a one-time stint at a using Arimatest as well as the Last but not least, I have to
drag club and winds up making it a new protein powder, Carnivor. give a heartfelt thanks to all the
steady gig. Toney and I shot three Carnivor tastes like Kool-Aid and guys and girls from the old days
scenes. In one, we come into the club I am going to experiment with at Johnny Lats Gym and Fifth
like thugs and tell the manager we trying to make some type of Jell- Avenue Gym who came out to the
want in on the money. In another, we O snack out of it as a treat for my Arnold to support their old gym
are onstage behind Melle Mel posing Olympia diet. buddies, Kai and Victor. It meant
as he raps to his remake of the Diana Thanks again to Tony Doherty a lot to see so many friendly
Ross song “I Want Muscles.” The last for being such an amazing host faces. ■
scene has us dressed as Egyptian back in Australia. And shout-outs
slaves, opening up a piece of a pyramid are in order to Bev and Steve at
onstage so a performer can come out. Powerhouse, Lou and Lianne at Got a question for Kai? E-mail at
We had a lot of fun and I am really hop- Survivor Gym, Coliseum Gym in editor@musculardevelopment.com
ing most of what we shot winds up in Queens, Desmond Miller and his and you could see it answered right
the final cut of the movie. wife Marilyn, and my boy here in MD!

VICTOR MARTINEZ
THE TRUE VICTOR By Victor Martinez

Why is it that numerous competitors say they are
in their best shape every time right before every con-
test, year after year, when they know that it isn’t
necessarily true for that show? Gustavo, Kamali, and
numerous others are notorious for this. Is it because
they are afraid to admit they are off, in case the
word gets around before the contest and they think
they will be scored badly? Or is it a media thing, just
trying to hype themselves up?
I don’t think that their intentions are to lie to everyone. I
believe that in order to be your best you must will yourself
there! If you don’t believe you will be your best, you won’t
be. You have to keep pushing and even if you are behind in
your condition, you need to keep trying until the very last
minute. We have all seen guys turn things around pretty
fast in the last couple weeks in this sport. If I did not believe
that I could completely heal my knee, I wouldn’t have and
never would have stepped back onstage. Was I at my best?
Obviously not. But I had to train and get ready for the show
with the state of mind that I would be, or I would have
looked a whole lot worse.
Hey Victor, in your opinion do you believe Kai is

looking better and bigger, or do you think he has
lost some of his symmetry?
I do think Kai looks better with all the new size he has
Since I started getting into bodybuilding two put on over the last year and a half or so. Because he’s not
years ago, one body stood out to me— yours. Ever the tallest guy (not that I am a whole lot taller) and he has a
since then I have been training to achieve a body fairly short torso, Kai does need to be careful not to let his
similar to yours, which I now know is impossible. midsection get too big and throw off his shape and taper;
LOL! I am trying to really bring in my middle but that’s an issue we all have to deal with. That’s your core,
chest— what exercise do you recommend? I have and it’s working hard to stabilize your body in almost every
great lower and outer mass to my chest, but my exercise you do. So the Catch-22 for any bodybuilder who
upper and middle are lacking; I want the round, is trying to gain size is: how do you train heavy enough to
‘bubble chest’ effect. put on more mass without stimulating growth in all those
Luckily for you, that was also an area that I needed to core muscles, and thicken the midsection? Trust me, it’s a
beef up not too long ago, so I started fooling around fine line to walk. Luckily for Kai, I think he pretty much has
with various exercises to try to find one that seemed to all the size he needs at this point so he shouldn’t have to
hit those fibers just right. I found that doing close-grip run that risk anymore.
bench presses using an EZ-curl bar was the best way to
get the job done with the middle chest. I would usually Do you believe in using slightly lighter weights
hit those after incline barbell presses, because I wanted when you are much leaner? From your MD videos I
my upper pecs to pop up nice and high, too. saw while you were getting ready for the Arnold, it
Don’t make the mistake of doing the close-grip press- looked like you were still going pretty heavy. Was
es too heavy. All I use is the EZ-bar with a 45 on each that just for the cameras or what?
side, so you might be fine with just a quarter. You No, I really do try to keep my weights as heavy as pos-
should use a spotter to hand the bar to you and then sible up to the show. I feel you have to or else you lose
take it away once you hit failure, otherwise it’s going to muscle fullness and density and the muscle gets a softer
be pretty awkward. And as far as your comment about look. I can’t maintain 100 percent of my usual off-season
never having a body like mine, lighten up on yourself, strength, but I still use about 90 percent of the same
dude! I have been working hard at this thing for a lot of weights. I figure I’m losing fat, not muscle, so there’s no
years now, but even so I recognize that I do have excel- real reason I should be getting much weaker. Of course,
lent genetics. We all have different levels of genetics. If the extra cardio and the lower calories will have an
you are doing the best you can with what God gave impact, but that’s why I do drop about 10 percent of my
you, be proud of yourself and what you accomplish. strength in the last five or six weeks.

Ever since I tried Dark Matter from MHP about six months ago, it has become my favorite post-workout
shake— love it! It says serving size is two scoops. I am 230 pounds and trying to get closer to your size, so
I wonder if I should be using 2½ or 3 scoops. How many do you use?
I use two scoops. That’s almost 50 grams of carbs, and I really don’t want any more than that right after the workout.
It bloats me too much and then I have trouble with my appetite for my meal about 45 minutes later. If I feel I do need
more carbs, like in the off-season, I will just have a little more rice with that post-workout meal. If you feel like two
scoops isn’t quite enough for you, go ahead and try two and a half and see if you feel better with that.
Life Goes On After the Arnold

It wasn’t too hard to readjust to normal life
once the Arnold was over and my day wasn’t so
totally regimented. One thing I have been catch-
ing up on is time with my family. Contest prep is
a 24/7 deal, between the weight training, cardio,
tanning, posing practice, all that. For a long time
it seems like all I do is eat, train, and sleep—
every day exactly like the one before and exactly
like the next one will be. I’m also enjoying all the
foods I wasn’t able to eat during the diet. Plenty
of rice and beans and platanos maduro (fried
plantains)! If I want a slice of pizza, I can have it
now, too— but I don’t go too crazy, because I
don’t like to get too far off from being in shape.
Right now I am at 275, which is a comfortable
weight for me. I have been up to 285 a few
times, and it’s just too heavy. I get out of breath
doing simple things like climbing a couple flights
of stairs. Screw that! I like to be able to move. I
know Kai got up to 320, and I don’t know how
he can stand it. I’ve also been very busy with
trying to get my Muscle Maker Grill open. There
have been a lot of unforeseen delays and I have
been trying to not let it stress me out. Some
things are just out of your control when you’re
dealing with cities and permits and all that.
Right now I am looking to open up on June 7,
right after Bev and Steve’s Atlantic States show.
2001 Night of Champions Evan’s Big Switch

Everyone is talking about how Evan dumped Dave
1. Orville Burke (retired after 2002 Palumbo as his coach for Oscar Ardon. The big conspiracy
Mr. Olympia— health reasons) theory is that Steve Blechman put Evan up to it. Evan
2. Dexter Jackson (reigning denies this and I believe him. Oscar has done a great job
Mr. Olympia) with Kai since Kai turned pro, and I think Evan just made
3. Tom Prince (retired in 2002— a business decision. Will Oscar have him looking any bet-
health reasons) ter than Dave would have? Nobody will know until we
4. Pavol Jablonicky (still competing) see Evan onstage, which should be a couple weeks after
5. Mike Matarazzo (retired after 2001 you read this, from what the editors tell me. Evan’s a
Mr. Olympia—health reasons) good kid and I definitely wish him the best.
6. Tommi Thorvildsen (still competing) I was in his shoes eight years ago. After I won the
7. Ernie Taylor (retired after Overall at the 2000 Nationals, I also made my pro debut at
2004 Arnold Classic) that show, though it was called the Night of Champions
8. Victor Martinez (still pushing!) back then. I took eighth place. The big difference is that I
9. Gunter Schlierkamp (retired after didn’t take a year off like Evan did before I competed in
2006 Olympia and is an actor) the pros. I really didn’t have that luxury, because I wasn’t
in a financial position with the magazine and supplement
Got a question for Victor? E-mail it to contracts where I could afford to take a whole year off to
editor@musculardevelopment.com and make improvements. Hopefully for Evan that year was
you could see it answered right here in very productive, and he brought up everything he had to.
MD! I’ll leave you with a little trip down memory lane, the
top guys from my first pro show. Not many of us are still
competing, but a couple of us are doing pretty good!

BRANCH WARREN—THE TEXAS TITAN
MASSwithCLASS By Branch Warren
Pumped Up In Peru
I just got back from four days in
Lima, Peru. I was there to guest pose
and give a seminar at the IFBB South
American Championships. One thing I
will say about the fans down there—
they are incredibly enthusiastic!
When I did my posing routine, I went
out into the crowd like I usually do.
Only this time, I couldn’t get back to
the stage. So many of the fans were
trying to shake my hand and take pic-
tures with me that security had to
come down and escort me back to the
stage so the show could go on.
Peru is a pretty poor country,
which really puts things in perspec-
tive for an American. We are so wor-

ried about our economy, but we are
still so much better off than most of
these Latin American countries. I did-
n’t sell many photos or DVDs down
there, but it was still really cool to
meet so many sincere fans who
aspire to be bodybuilders and don’t
have the same opportunities we do in
the USA as far as gyms and supple-
ments. national vault. This is a museum full actually been used to sacrifice people
Trish and I got to do a bit of sight- of golden coins and artifacts. It was to the Incan gods. It’s pretty wild to
seeing. One day they took us to see unbelievable to see all the things see a bunch of solid gold murder
some Incan ruins, including a couple made out of pure gold— cups, bowls, weapons! The last time I saw one of
of ‘big step’ pyramids. My favorite whole suits of armor, and knives. those was in the James Bond movie
stop on the tour was visiting the Some of the knives on display had “The Man with the Golden Gun.”
Bummed The Contest Is Over? No Way!

I know some guys get something like ‘postpartum is when you suddenly start eating crap food again after
depression’ after a contest. You work so hard for so long to eating clean for months. The stomachaches are unbear-
get in shape and then it’s all over. Not me. I am stoked able, and you just feel like shit in general, like you have
that I don’t have to diet and do cardio for a while. And sur- food poisoning. In a sense, you do, because your body has
prisingly, I don’t crave a lot of junk food anyway. I prefer been used to totally clean food without all the sugar,
salty stuff like a slice of pizza or a good cheeseburger. But excessive salt, and saturated fat that you find in junk.
even then, I only eat these things in moderation after a It’s also in my best interest to stay in good shape
contest. I hate the feeling of being in your best condition because I have guest-posing appearances almost every
ever one day and then looking like ‘marshmallow man’ a weekend. I got a break recently when I was supposed to
week or two later, so I don’t let that happen. go to Fargo, North Dakota, but the Red River rose and the
I also know from past experience how uncomfortable it show was cancelled.
Wild Hogs
Another thing I love about not being in contest-prep mode is that I have more time for one of my favorite pas-
times— hunting wild boar! A few days ago I went out with Brian Dobson and my friends Anthony and Chase, plus
my American bulldog, Max. Max is 120 pounds, has a big ‘block’ head and neck, and is built like a bodybuilder. He
has a huge chest and shoulders and little hips. Not many hogs are a match for this canine.
This was a very successful hunt, as we wound up taking five hogs down. It was also unusual in that it was the
first time we took guns instead of the usual knives. I had my rifle and Brian took a shotgun. The area we were

hunting had a big river running through it as well as a lake. When these hogs are scared, they will run into the
water and start swimming away if there is any water around. And the dogs will follow. So rather than have our
dogs get swept down a river trying to swim after these beasts, we will shoot the hog once it’s in the water.
I had a heck of a workout chasing this one big boar. He ran into the lake and I couldn’t take the shot because
Brian and Anthony were somewhere on the other side. With all the high grass and reeds, I couldn’t see them, so I
wouldn’t dare risk shooting them by accident. I sprinted all the way around the lake to head this hog off and meet
him when he got to the other shore. Long story short, I probably ran a good 2 miles and I was surprised at how fast
I did it. And that boar is history.
I am in my 40s and I have best, and the real victory is in beating I haven’t talked to Ronnie in a long
thought about competing for your previous best. Whether you win time. He’s been busy with his new
many years, but never felt confi- isn’t really in your control. Especially wife and traveling all over the world.
dent enough. I always felt like I at the amateur level, you really have
wasn’t good enough to win. But no idea who you will be competing How many meals do you eat
the years keep going by and I’m against or what they will look like. As that are steak? If I’m not mistak-
not getting any younger. I know for being too old, this is one sport en, you eat seven meals in the
it is NOT too late— or is it, ever? where you don’t have to be so con- off-season. How many meals do
Would it be a good idea for me cerned about that. You have guys you eat pre-contest? What are
to enter a bodybuilding contest over 40 like Toney Freeman still up the other six meals for protein
and just go out and have some there with the best in the world, and intake that you eat in the off-
fun, and see how well I place? Ronnie Coleman was still winning season? I’m guessing all chicken
You know, I talk a lot about how I the Mr. Olympia into his 40s. breast and turkey breast. Do you
only enter a contest to win it. But So by all means, go for it! eat fish in the off-season, and
that’s me. And if someone writes to does it vary on different days? If
me and their goal is to be a champi- Does Ronnie still train at so, do you include fish for just
on bodybuilder or even a pro, I Metroflex? Do you ever see him? one meal and all chicken breast?
impress that same philosophy on Have you two ever talked about I had steak once a day. For the
them. But in your case, sure I think training together? other meals my protein sources were
it’s good thing for you to compete No, no, and no. I asked Brian either chicken breast or tilapia. In the
and have some fun. Bodybuilding, about Ronnie not too long ago and he past I would eat steak three times a
when it’s all said and done, is a very said he trains at home pretty much all day in the off-season, but eventually I
personal pursuit. the time now. He’ll stop by every scaled that back. Too much of a good
The real challenge is to be your once in a while to say hi, but that’s it. thing isn’t good, you know?
362 MD www.musculardevelopment.com July 2009

Malestrom 6-7-2009
Branch, what did you change for your abs work? Your
midsection/waist looked so much smaller and tighter at the
Arnold! Any tips or tricks for abs work?
Thanks. As for my abs, the answer is simple. I didn’t train them
at all for an entire year. This was hearkening back to my old style
of contest prep, like when I turned pro at the Nationals. I didn’t
train abs back then, either. Honestly, you use your abs as your
core in just about everything anyway: squats, deadlifts, bench
presses, barbell rows— that I think it’s overkill to train them direct-
ly. And I don’t think my waist was actually any smaller than usual
at the Arnold. The reason it looked that way was because I’ve built
more mass in my shoulders and back.
Upcoming Appearances CHEC

musculardevelKopOUT
June 13 Midland, Texas FOR COM

ment.com
CONTEST E PLET
COVERAGE
June 18 Toronto, Ontario !
July 4 Monterrey, Mexico

July 11 Houston, TX
July 18 Fort Bragg/Charlotte, North Carolina
July 25 Abilene, Texas
Reminder
The Branch Warren Classic happens in Houston on July 11. Visit
www.metroflexgymproductions.com for more info. I hope to see a
lot of you guys there competing and in the audience!
Got a question for Branch? E-mail it to him at editor@musculardevelopment.com

and you could see it answered right here in MD!
364 MD

DENNIS WOLF— THE PEOPLE’S CHOICE
The Big Bad WOLF By Dennis Wolf
I used to compete in 1998 on to get you training hard again only to get in shape, but also to
and 1999, but stopped once I and eating good food. There is noth- have peace inside your own head.
got married. I continued to train, ing that motivates you so much, or Knowing that you had the dedica-
but not as seriously. Over the at least this is what I have found to tion to get back in shape and the
past few years I have gotten be true for me, as knowing you are guts to get back onstage after so
pretty out of shape, with a little going to be standing onstage in little long will feel wonderful, whether or
potbelly and everything! I am at trunks being judged against other not you win. Good luck and please
the point where I have decided I guys who all worked long and hard let me know how you do!
need to get in shape again for because they all want to win.
my own mental and physical And if you don’t do it now, when A Man For All Seasons
health. There is a local contest will you do it? Time has a way of By next year, I want to start com-
in about six months and I am old slipping by fast without us noticing peting in both the Arnold and the
enough to do the Masters. it, as you should understand based Mr. Olympia every year. Even though
Should I compete? Or, should I on what has happened to you over I am still a young guy, a career in pro
just get back into decent shape the last 10 years. If you don’t do the bodybuilding goes by pretty fast. I
and not worry about competing show, you will always wonder how read about guys like Shawn Ray and
until next year? I can gain back you would have looked, and how Lee Labrada who wish they had
my size pretty fast; I just don’t well you could have placed. competed more when they had the
know how long it would take me Of course, you have an enor- chance, and I don’t want to have any
to get lean because I never had mous amount of work to do in a regrets when I am retired. I know I
this much body fat in my life. pretty short time. Six months is real- can do it because in both 2005 and
I think if you have already started ly nothing. I have just under that 2007, I competed in both spring and
thinking about competing, then you amount of time left until the Mr. fall shows and I looked fine at all the
should do the contest. It’s not even Olympia, and I know it’s going to fly contests. Dieting really isn’t so tough
so much about the actual contest. right by. But really, I think it’s impor- for me because I stay pretty lean all
You obviously need a goal to focus tant for you to do this contest not the time anyway.

The Secret To
My Small Waist
Is…
I asked the universe to
keep my waist small, and
that’s what happened! No,
just kidding. That’s a whole
other secret. I don’t have any
secret other than my genetics.
There is a downside to it,
though. Because my midsec-
tion is so small, any time I eat
too much or get bloated as a
reaction to anything I eat, my
stomach looks like it doubled
in size. I am sure some guys
with big bellies could eat a
whole pizza, wash it down
with a pitcher of beer, and
you wouldn’t even see a dif-
ference.
FIBO Time part of FIBO, but that has been chang-

It’s only a couple more weeks until ing over the last couple of years. I
the FIBO expo in Essen, Germany. always love it because this is my
People try to compare it to the Arnold country, and so many of my loyal fans
Expo but FIBO is a lot more special- who followed me— even when I was
ized. At the Arnold you have a wide an amateur— are here. And we also
variety of supplement companies, hope that FIBO will one day be as big
workout clothing, equipment, and and popular as the Arnold, though I
more. FIBO is all about exercise equip- don’t ever see it becoming a big inter-
ment for gyms and the home. national sports festival with so many
Bodybuilding is really not a very big events happening like in Ohio.
July 2009 www.musculardevelopment.com Malestrom 6-7-2009

Dennis Wolf—The People’s Choice
I have heard conflicting answers about this ques- eat a lot of good food. You need enough protein, good fats
tion. Is it possible to build muscle and burn fat at and good carbs like rice and potatoes. So if you just train
the same time? Supposedly only beginners or people with the weights and don’t eat healthy and do some car-
coming back to training after a long break can do dio, nothing will change. But if you train with weights, do
this. I have been training consistently for over five your cardio, and eat enough good food, you can build
years and with summer approaching, I would like to muscle and get leaner at the same time. I should add that
build some areas (arms and shoulders) while leaning you can build muscle faster if you do less cardio, but you
out in general. I can sort of see my abs so I’m not won’t burn fat. And you can burn more fat by doing a lot
that fat, but I want to have a six-pack and veins. of cardio (like an hour or more every day), but for many
It can be done, contrary to what you have heard. You people, that keeps them from being able to make any
have to do cardio to burn fat. To build muscle, you have to mass gains. You have to find the best balance for you.
Physique Status Report

Right now I am 304 pounds, which is the heaviest I have
ever weighed in my life. I can’t tell you how many times I was
close to 300 but never quite got there— 295, 297, etc. I didn’t
want to put on fat and get over 300 just to say I did it, because
that makes no sense in a sport where you are judged by how
you look. People want to know, Dennis, what have you
improved? Have you added mass to your back and calves?
I don’t put on much fat in the off-season, but I do hold a lot
of water from eating the way I do— with plenty of sodium. I
don’t trust what I see in the mirror right now as being accu-
rate. Only once I start dieting and lose a lot of this extra water
can I be sure that the gains are truly there from the last time I
competed. We will know in a few months, because people love
to put up pictures of you in the same poses either to show that
you have improved, or that you look the same. Or in some
cases, worse! I am still having trouble getting the pictures out
of my head that showed how much flatter I was at the 2008
Mr. Olympia, compared to 2007. That can’t happen again!
Springtime In Deutschland
As we started April this week in Germany, the weather
was nice and sunny. Temperatures now are averaging 20-25
degrees Celsius (68-77 degrees Fahrenheit). This is actually
very warm for this time of year. Lately I have been out on
the road every weekend doing appearances, but whenever I
am home and the weather is warm, I like to sit outside in
my backyard with my family and just relax. Maybe some
guys think this is boring, but it’s a nice change from running
all over the place and being around so many people.
My Daily Diet: Early April 2009
7 a.m. Shake with 60 grams of protein, Workout Wear For The Seasons
1 cup of oatmeal, 30 grams of glutamine. Most of the year I wear long-sleeve shirts when I train,
9 a.m. 200 grams of steak, baked potato. along with sweat pants or track pants. In the summer when
12 a.m. 300 grams of chicken, baked potato. it’s hot, I will wear shorts and sleeveless shirts. It’s all
3 p.m. 300 grams of steak, fries, 1 piece of cake. about comfort, not so much about showing off or staying
6 p.m. Pasta Bolognese with meatballs. covered up. If I lived somewhere like Miami or Los Angeles,
9 p.m. 2 cheeseburgers with fries,1 piece of cake. I would wear shorts all year long. I have often said that I
11:30 p.m. Shake with 90 grams of protein, believe everyone should dress the way they like to. If you
1.5 cups oatmeal, 30 grams of glutamine, want to wear a tank top in the winter or a sweatshirt in the
2 scoops of ice cream. summer, that is your choice and nobody should tell you any-
Note: I am aware that this seems like I am eating too thing different.
much junk. But I have learned over the years that due to
my fast metabolism, I cannot grow without eating like Got a question for Dennis? E-mail it to him
OUT
this. If you have trouble staying lean, please don’t eat CHECK
pmenEt.com
at editor@musculardevelopment.com
rdevelo
like I do and then get mad and say, Wolf turned you into and you could see it answered right muscuFlaOR COMPVLET
ERAGE
!
a fat slob! here in MD! CONTE
ST CO

MARK ALVISI
MARK of a
CHAMPION By Mark Alvisi
MD is proud to welcome the newest member of our athletic team, Florida’s Mark Alvisi. After narrowly losing the
heavyweight division to Mike Liberatore at the 2008 NPC Nationals, Mark is on the cusp of greatness. Working with
MD’s own ‘Pro Creator,’ Hany Rambod, Alvisi is improving steadily. Though he probably won’t be a ‘hungry young
amateur’ for very much longer, you will be along for the ride as Mark makes his way up the competitive ladder and
grows physically, professionally, and personally.
team!The ball was put in motion at

the 2008 USA. Per Bernal took some
shots of me at his hotel studio as part
of MD’s coverage, and Steve
Blechman was very impressed with
my potential. That’s when I started
working with Hany Rambod, who has
been writing his “Pro Creator” col-
umn in MD for over five years. Mike
Liberatore was signed to MD around
the time of the Nationals. That show
set up a friendly rivalry between me
and Mike that will probably continue
into our pro careers. Now we are both
part of Team MD; who would have
thought?
The Arnold Expo

I know everyone was talking
about the Arnold Classic last month,
but since my column is just starting
now, I want to mention how cool the
show was for me this year. I have
been going to the expo every year
for the past eight years, and it has
continued to grow every time. This
was the first year I was treated like
one of the well-known athletes. For
years, I have been just another guy
handing out product samples. When I
had breaks from working a booth, I
would walk around and take pictures
of the guys I knew from the maga-
zines and get their autographs. This
was the first year that people were
taking pictures of me and getting me
to sign photos for them!
about training, nutrition, and even the One experience that really let me
Happy To Be chemical side— an area some maga- know I had ‘arrived’ took place in the
On Team MD! zines like to pretend doesn’t exist. Hyatt Regency elevator as I was head-
It’s been about seven or eight Even the Q and A columns were bru- ing up to my room. A couple guys got
years since I picked up my first copy tally honest and no-holds-barred. on and one whispered to the other,
of MD at a buddy’s house. In more recent years, the MD ath- “Oh shit, that’s Mark Alvisi!” They
Immediately, I loved the fact that MD letes all happened to be guys I really wanted to take pictures with me, and I
talked about the sport of bodybuilding looked up to, like Kai, Victor, was so flattered that I missed my
as a whole. There was plenty of in- Branch, and Dennis Wolf. I knew it floor. But it was fine— I was living the
depth and cutting-edge information would be awesome to be on that dream.

In Praise of Kai Greene but not the means. But Kai persevered, and his Arnold
It was very inspiring to see Kai Greene win the Arnold win was a real testament to what can be accomplished
this year. I appreciate the fact that he has had to work so with perseverance.
hard and overcome many obstacles to get to where he is
right now. Nobody was offering him contracts or putting What I Would Do With 130 Gs:
him on magazine covers in his amateur days, and even I would clean up a lot of the mess I have created over
into his first few years as a pro. I still remember watch- the last couple years chasing my dream of becoming a
ing him compete years ago in Team Universe. Kai was pro bodybuilder. Now that I have MD and Gaspari
probably 40 or 50 pounds lighter then, but he was still Nutrition as sponsors, things aren’t so bad. But for a
impressive. His muscle separation and shape caught while there, I was footing all the bills on my own and
your eye, and he always had a distinct posing style that putting a lot of things on credit cards. I also live in
was unlike anyone else’s. I can relate to his financial Delray Beach, a very nice area next to Boca Raton, and
struggles, and I am sure many of you out there can, too. it’s not cheap. So believe me when I say that I know what
It’s frustrating when you have the desire to be the best it’s like to have to work for what you want.
I am very intrigued by this FST-7 style of

training. As a relative beginner with just six
months of serious training, do you think it’s too
soon for me to try it? Or does that matter?
I don’t think it’s too soon. What’s the worst that
could happen, you might grow? FST-7 has you
doing heavy compound movements for a muscle
group before finishing it off with 7 sets of an isola-
tion movement with very little rest between sets.
You don’t need to be an advanced bodybuilder to
follow that type of workout. Just be sure you do
your research on FST-7 (www.fst-7.com) so you can
be sure you are doing it right.
I have seen you in print ads for a few years,

so apparently you have been sponsored for
most of your bodybuilding career. My question
is, how do you go about getting a sponsor? I
am doing this all on my own and it would be
nice to have some support in

my quest to turn pro.
Let me clear up a common
misconception about these ads.
Just because you see a person
in an ad does not mean he or
she is sponsored by that com-
pany. It could be that the per-
son got a one-time fee or just
some free supplements one
time for the use of that photo.
Or they could have been paid a
fee as a fitness model and not
even known their photo would
be used for an ad. I was an
employee of VPX for a couple
years, so my photos appeared
in their ads.
Last year was the first time I
was signed specifically as an
athlete to represent a supple-
ment company (Gaspari

want the same thing you do? Having an exceptional
physique and a marketable look is a must. But even then,
you have to put yourself out there or else no one will
know you are available. Get to the big shows like the
Arnold and the Olympia and do your best to meet and get
to know as many people in the industry as you can.
Success in any type of industry isn’t just based on being
qualified. That’s not enough when things are exceedingly
competitive. It’s ‘who you know,’ so get to know people!
I am 24 and have won several natural contests. I

am qualified to be a pro in one organization, though I
haven’t done anything with that yet. Several people
have told me I have very good potential if I ever took
the next step and did what it takes to put on another
20-30 pounds. I just don’t know if I should do that
now, or would I be better off waiting a little longer?
How will I know when it’s time for me to go to that
next level?
Wow, this is a tricky question to answer. Basically you
are asking me when you should start using performance
enhancers, and not the kind you can get at GNC. I start-
ed out in natural federations too, so here’s what I can tell
you. As a U.S. citizen, these are the contests you can
turn pro in: the NPC USA, NPC Nationals, NPC Team
Universe, IFBB North American (NPC athletes from the
USA as well as athletes from Canada and Mexico) and
the IFBB World Amateur Championships (which the USA
hasn’t sent a team to since 9/11, due to fear of being tar-
geted by terrorists).
It’s great that you have had success in another organi-
zation, but it doesn’t mean anything in your grand scheme
Nutrition). Realistically, you need to be placing top five at of becoming an IFBB Pro. You have to start over again and
the national level before any companies take notice of compete in the NPC and see how you do there. It can be
you. There are hundreds, probably thousands of guys and humbling, I know. I was a natural pro in my first year of
girls at the local and regional level who all want to be competing eight years ago, and I am still trying to get my
sponsored, too. I totally understand. This is an expensive IFBB pro card! But if you are good enough, you’ll know.
sport to be an athlete in! You will also know what you need to do if and when the
What sets you apart from all those other athletes who time comes.
On The Road With

The Gaspari Crew
I have been spending a lot of time traveling with the
gang from Gaspari Nutrition. I have to say we really are
like a family and always have fun on the road. Flex Lewis
is my ‘partner in crime.’ We always mess with each other.
Earlier this year when we were out in L.A. for the Pro Iron
Man, Flex and I prank-called Rich Gaspari in the hotel we
were all staying at. There were these little business cards
on the pillow suggesting that you get a massage from the
in-house masseuse. Flex picked up the phone and called
Rich’s room super-early so he could catch him half-asleep.
You have to picture a guy with a thick Welsh accent trying
ALAN DITTRICH
to sound like an Asian woman saying, “You phone for

massage? I come in 10 minutes!” Rich was freaking out,
saying he did not request a massage, and we hung up
because we started laughing like lunatics. ■

Malestrom 6-7-2009
MIKE LIBERATORE—THE LIBERATOR
By Mike Liberatore
IRON Mike
I Never Thought I Would Miss Contest Prep So Much!
After dieting down five different times in a little over 18 months, I never
though the day would come when I would say I missed getting ready for a
contest. But here I am taking off a whole year, something I haven’t done
since I started competing back in 2004. And oddly enough, I miss the rou-
tine of contest prep. You get used to it, eating specific foods in exact quan-
tities at regularly scheduled times. I also miss getting in shape and the
way I look and feel when I’m really lean.
Right now I am holding 254, the heaviest I have ever
weighed in my life. I don’t plan on competing again
until May of 2010, and it’s hard to imagine lifting
heavy and eating so much until into the start of
next year. Don’t get me wrong, it’s actually nice to
have this extended break away from dieting
after the hell I put my body through last
year, competing in the spring, summer, and
fall. But I can already tell I will be happy
to get back on a pre-contest routine
when that time finally arrives.

Who I Look Forward to
Competing Against
My game plan is to hit two of
the smaller shows in the spring of
2010, then take the rest of the year
off to grow and improve. 2011 is
when I see myself stepping up to
the top-tier guys and being on
equal footing. I anticipate the top
men then will probably be Victor, Kai, Wolf, and Heath. I doubt Dexter will be sticking around too much longer, but who
knows? He hits 40 this year but he doesn’t seem to be showing any real wear and tear like you see with Ronnie and Jay.
I wouldn’t do the Arnold or the Olympia in my rookie year, because I know I wouldn’t be ready to mix it up with the top
five men at those shows yet. I don’t see any point in competing in the big shows just to say you did it. I look at the way
Phil Heath picked his shows so shrewdly, and that just strikes me as the right way to do it
Another Crack
at Nunn!
I am in no way bitter about
losing the Overall to Ed Nunn at
the 2008 NPC Nationals. Ed is a
good guy. We stay in touch and I
have told him several times he
beat me fair and square. But I
was so over-dieted and burnt out
by the time I got to the Nationals
that I never stood a chance. I
think if I had been fuller like I
was earlier in the season, I would
have given him some legitimate
competition for the Overall. But
like I tell him, we will meet again
someday soon on the pro stage,
and then I will have my chance
to see how I can do against him
once I am at my best.

Mike Liberatore—The Liberator
If I Had a Time Machine I was wondering how many days you would recommend for
Sometimes I wish I had been born about a bodybuilder to eat out and celebrate after a show if he has
30-40 years earlier, so I could have been a pro another contest in seven weeks? I need to bring my best condi-
bodybuilder in the mid-to-late ’70s in the tioning to the second show because I won my class there last
“Pumping Iron” days. Obviously the sport is year and this year I’m moving up one weight class. I’m also
so much bigger and better organized now, doing the Collegiate Nationals four weeks after my second
but I look at the friendships those guys had show. So all together, it’s 11 weeks from my first to last con-
and how they all respected each other. We test this season. I know you have some experience in this area,
use the word ‘freak’ nowadays only as it because you competed in June, July, and November of 2008 if
applies to someone who has truly pushed the I am not mistaken. How would you adjust your diet, getting
limits of size and condition, but those guys ready for the second and third shows in a season if you were
back then were freaks in the truest sense of on my schedule?
the word. There had never been guys as big
and muscular as them before, so wherever
they went they stood out as unique and the
first of their kind.
Now, people are so used to seeing huge
guys playing football or on TV pro wrestling,
so a guy like me doesn’t freak people out like
I would have in 1975. If you ask me when I
would have liked to be a competitor the
most, I would say the mid 1990s.
Something Lee Priest said recently really
stuck in my head. He was laughing about
someone suggesting he was bailing out of
the Australian show because he was afraid
to stand next to Kai Greene. Back when Lee
was a rookie in the mid-’90s, he had to stand This is hard to answer without seeing you and knowing your body
in lineups that included names like Dorian type. I would have a few cheat meals over two or three days. Notice I
Yates, Ronnie Coleman, Kevin Levrone, did not say to eat crap all day and night for two or three days! Then get
Shawn Ray, Flex Wheeler, Chris Cormier, right back on your diet. Go back to cardio on Monday. I would only
Paul Dillett, and Nasser El Sonbaty. It was have two cheat meals after the second show. Have one right after the
one of those rare times when you just hap- show Saturday night, and another for breakfast Sunday morning. Start
pened to have a lot of incredible athletes all cardio Sunday after the second show.
competing at once. Once my physique is You should be able to drop your cardio after the first show, since
where I feel it needs to be, which is still a you should already be in shape. But if you think you could be leaner,
few years away, I would be proud to say I keep pushing and limit the cheat meals. I always tell people that they
could stand in one of those ’90s lineups and could always be leaner. Most people have never achieved a truly
look like I fit right in. That was one hell of a peeled look. For example, look at most lineups in the IFBB and the
group of guys! USA or Nationals. There are maybe five guys onstage who are in really
great shape, and a ton who look good. Great will always beat good.
Chicago is Finally Don’t settle for good. Keep that in mind when you’re thinking about
Warming Up having a few more cheat meals before you get back on your diet. The
After a bitterly cold winter that hung crap food isn’t going anywhere, and you only get that one shot at each
on even longer than usual (we got a big show to be your best.
snowstorm in late March, which was
ridiculous), the temperatures are starting I read that you never did more than one hour of cardio a
to rise at last. I love the ‘Windy City’ in day during your entire prep last year for the Juniors, the USA,
the spring and summer. The downtown and Nationals. Is that true? And how hard was it to continue
area has so many excellent restaurants dieting for so long and keep your body from getting burnt out?
and shops. You can hit North Avenue I did one hour and 15 minutes of cardio a day for the Juniors and
Beach on Lake Michigan. There’s even a was ready in about eight weeks. For the USA I only had to hold that
Crunch gym down there with an outdoor condition, so I did 30-45 minutes a day. The Nationals five months later
workout area that probably only gets used was a pain in the ass! My body stopped responding and I had to do up
four months out of the year. It might be to two and a half hours of cardio. Damn, did that suck! I don’t think
fun to get a group of my buddies and head you can stop from burning out if you compete all year, at least not for
down there for a workout one day when most guys. I would have done a few things differently going into the
it’s nice and sunny. We can make our own Nationals thinking back on it now. That’s all in the past, and I can take
Midwest version of Muscle Beach! what I learned forward with me into the IFBB.

Mike Liberatore—The Liberator
What does an off-season arm workout look like for you?
On average it looks like this:
Triceps Pushdowns: 1 warm-up, 4 working sets, 12 reps working down to 6-8 reps (increasing weight each set)
Close-Grip Bench (Smith): 3 working sets 12 reps down to 6-8 reps
One-Arm Dumbbell Skull-Crushers: 3 working sets 12 reps working down to 6-8 reps
FST-7 (7 sets of 10 reps): exercise varies
EZ Curl or Dumbbell Curls: 1 warm-up, 4 working sets, each set 10-12 reps
Preacher Curls: 3 sets 10-12 reps each
One-Arm Cable Curls: 3 sets 10-12 reps each
Hammer Curls: 2-3 sets 10-12 reps each
FST-7 exercise
All exercises change on a constant basis. Usually I drop one and add something new every other week or so for variety.
Is there any advice you can give to someone who more like 60-100 grams of carbs with each meal to make
is going to compete for the first time and needs to decent gains.
get in shape? I’m a high-volume trainer like you, but As a teen, you’re growing and your natural testosterone
I am not naturally lean at all. I’m endomorphic, so and growth hormone levels are astronomical, so maximiz-
carbs go to fat pretty easily. ing gains is critical at this time. Try starting where I suggest-
You are probably going to have to do more cardio than ed and change things as you go if you need it. Remember
most people, so don’t listen to guys who say they only do more isn’t always better, and getting fat just for the sake of
an hour of cardio and this is the maximum amount for any- increasing your weight is bad! If you need more food, eat
one. There are very few people who have metabolisms fast it— otherwise just be patient and gain only quality weight.
enough to allow them to do only one hour of cardio a day
and get into contest condition. Plus, most people usually
CHEC K OUT
don’t know what ripped really means. They see clear abs
musculardevelopmETenEt.com
and a few veins on your arms and legs and they will tell R COMPL
FO !
COVERAGE
CONTEST
you you’re shredded. Yeah, maybe if it was 1972!
Standards are very high these days and you are expect-
ed to be extremely lean and detailed. Your carbs will have
to be on the lower side. I can’t tell you how many, but I
would guess 200 grams a day or lower to start. Carb
cycling will almost definitely have to be used at some time.
You may have to do something like three days of 50 grams
a day, followed by a fourth day of 150-200 grams. Keep
your carbs complex: brown rice, sweet potatoes, and oat-
meal. Or, give some serious thought to a keto diet. With
either diet, the key to success is to follow it to the tee and
not cheat. Good luck!
Did your nutritionist allow you to have a weekly

cheat meal during your prep last year? If so, what
and how much did you eat during your cheat meal? Shout-out Time
Yes he did. Once a week, up until three weeks out, I had I have to give a shout-out to my ‘leg crew.’ Every
a nice Porterhouse steak, salad, and two sweet potatoes Sunday, Nick Greco, Anthony Tenuta, Eric Posejpal, Jae
with half of a dessert. This was what worked for me, so Bae and I get together to hammer legs. Eric has the
please don’t go and copy it expecting the same results. This Junior Nationals coming up and then the USAs. He took
worked to help my metabolism from slowing down too second in the supers at the ‘07 Juniors, so he is looking
much. You may be better off without a cheat meal during to improve and win his class. As for the others, Nick
your diet, or you may require more than what I did. and Anthony should be hitting the national scene next
year, with Jae hitting his first show next spring.
Mike, how many calories per pound of body- My training has never been this consistent, and all of
weight would you recommend for a fairly lean these guys are keeping me on track to make a little
teenager to bulk up on? noise next spring. Anthony used his one ‘get out of jail
That’s not an easy question. It really depends on muscle free’ card this past weekend when he didn’t make it to
size, metabolism, activity levels, etc. Try to get 1 to 1½ do legs— so I have to call him out on this one… STEP
grams of protein per pound of lean bodyweight. For carbs, UP, BRO! ■
aim for 30 grams per meal and fat from good sources,
10-15 grams per meal. It would be up to you if you needed Got a question for Mike? E-mail it to him at editor@musculardevelopment.com
more. With faster metabolisms, you may wind up needing and you could see it answered right here in MD!

Malestrom 6-7-2009
TELLING IT LIKE IT IS
ShawnRay By Shawn Ray
A Salute to the
J
Joe Weider
osef E. ‘Joe’ Weider was born on November 29, 1920,
and became the Canadian co-founder of the
International Federation of Body Building and Fitness
success. He published the first issue of Your Physique
Magazine in 1939. In 1968, the publication was renamed
Muscle Builder Magazine. The name would eventually
(IFBB), along with his brother Ben. Joe later would create change again to Muscle & Fitness in 1980 and remain a sta-
the world’s biggest bodybuilding event of the year ple within the health and fitness community, as a source
in the form of the Mr. Olympia contest in 1965. of training, nutrition and information for health nuts
Eventually, Joe would add the female counter- and bodybuilding enthusiasts.
part called the Ms. Olympia contest to his Other magazines published by Weider’s publish-
resume. Trying to please all the athletes as ing empire included Mr. America, Muscle Power,
usual, Joe went one step further to create the Shape, Men’s Fitness, Living Fit, Prime Health and
now-defunct Masters Mr. Olympia (over 40), Fitness, Fit Pregnancy, Cooks, Senior Golfer, and
which was held from 1995 to 2003. Flex. In 2004, Joe sold the majority of his publishing
th
Joe was a scrawny, poor Jewish boy with a 7 empire and semi-retired, staying put in Los Angeles.
grade education, who began his body- But slowing down, even at 89, was not
building and publishing empire something that would come easy to
with $7 at the age of 17, after this self-made man and legend of the
building his own barbells out ‘iron game.’
of junked car wheels and I met Joe Weider in December of
axles. He met Betty Brosmer, 1985, through the former Editor-in-
the highest-paid pinup Chief of Flex magazine, Ricky
model in the U.S. in the ’50s, Wayne. Ricky’s son, Kevin, was
whom he would later marry. photographing me for the cover
As an adult, he introduced of Flex, right after I won the Jr.
a line of home and gym Mr. World Contest in Sydney, at
exercise equipment. the age of 20, while in college
Joe was a pioneer. He at Fullerton. I was a

was one of the first bright-eyed, bushy-
to incorporate nutri- tailed kid who was
tion into bodybuild- riding a wave of
ing; he created and marketed a line competition success, having just
of nutritional supplements, to go won the NPC Teenage National
along with the weights. Joe was pure Championships and IFBB Jr. World
genius and wrought with visions of titles in the same year.

Shawn Ray—Telling It Like It Is
My dream was beginning to come true at that moment, “Take your shirt off— let’s see what you’ve got.”
as I made the 45-minute drive to Weider headquarters Suddenly the sweat machine kicked in and it was
based in Woodland Hills, California, for the very first time. It instantly 100 degrees in this plush, air-conditioned office.
was surreal for me, as I had no idea of what to expect, other Embarrassed would be an understatement; I wasn’t pre-
than this man who was such an icon in the sport and larger- pared for this. My contest was like three weeks ago, so I
than-life. What would he think of me? He’d seen the greatest had been eating and enjoying myself, feeling a bit water-
of all time and the best in the world! I felt a bit intimidated, retentive. Joe said, “Come over here in the light where
but was reassured by Ricky Wayne that I deserved this the sun can hit you better and make you look good.”
opportunity and that my track record and potential were I’ve never felt this awkward before, except for when
undeniable. everyone told me this hot girl in high school wanted me to
I arrived at the asked her to the prom dance, so I did. All my friends were
shoot alone, as I was watching me during lunch when I walked up to her and
meeting up with a fit- said, “I heard you wanted to go to the prom with me?” She
ness girl from Arizona, replied, “I never said that.” So I said, “Well do you want to
who had just became go with me?” Rather quickly and with a stone look on her
the first-ever Ms. face she said, “No thank you.” That was it for me; I heard
Fitness America cham- that phrase buzz in my ears every time I tried to meet a new
pion. Her name was girl for the next few years. It was awkward then and here I
Gea Johnson, and she was feeling totally awkward again.
would be on the cover Needless to say, I wasn’t all that intimidated that it was
with me. The funny Joe asking me to pose, so much as the other people in
part was, I thought she was there to accompany me on the the room I felt I needed to impress— especially Gea, who
cover, being that I felt so accomplished— and yet here she looked even better after she took off the makeup from the
was thinking I was there to accompany her in that she photo shoot. I soon realized that this impromptu episode
thought she was the star! We both had a good laugh— and of Joe putting bodybuilders on the spot was something
she was cute, too! he really got a kick out of. Over the years— 16 to be
We shot the cover of the magazine on the steps of the exact— Joe would ask me to pose almost every time I vis-
Weider building, just below Joe’s office window. We took ited the place, regardless of who was there watching, and
about an hour to get the ‘money shot’ I’d make it a point not to disappoint the guy when I
styled like a couple of college students planned a trip over there.
flirting. When the shoot wrapped, we From this fateful meeting in December of ’85 a friendship
got the grand tour and the history of was born that entailed business, mentorship, mutual
‘Weider Enterprises 101’ speech from respect and wisdom. Joe was an impressive storyteller. He
Ricky Wayne, who in his prime was was a walking, talking historian on many subjects— but no
onstage with the best of them, matter the topic, he would always bring it back to body-
including Franco, Platz, Samir, and building and how things outside of bodybuilding related to
Robinson. it, in one form or fashion.
Ricky was a true bodybuilder Two years after our initial encounter in 1987, I signed
with a brain. At that time in the the first of 16 contracts, working for Joe and his company,
sport this was a rarity, judging from Weider Enterprises. By the time my competitive days were
my personal interactions with over in 2001, I would become the leader in Flex cover
some of the athletes. After the tour, shots, with 36 throughout my tenure, which at the time
Mr. Joe Weider himself rounded the corner with a boom- was more than Arnold himself had. It made me feel proud
ing, “Congratulations champ— you’re gonna be great some- and accomplished to say the least. Joe Weider encouraged
day!” I paused and looked around for a second, then turned me to be contest-ready when I visited the offices, because
to Gea who was smiling from ear to ear with a nod and a there might be an off-chance that he had an idea for a
wink. I turned back to Joe and sure enough, he was talking cover shot, so I was always ready— and it paid dividends
to me! Gulp! I’ve never been at a loss for words, nor unable with exposure.
to accept a compliment from someone— but what was I Joe wanted to know all about the guys working for him
going to say here? and what they did and did not do. He’d ask me questions
I thought for what seemed an eternity and replied, like, “What style of training do you do?” I’d explain, “Well
“Thanks Joe, I’ve been a fan of yours for a very long time.” Joe, I train fast with short rests between sets and I like a lot
Duhhhh! I thought to myself, why’d I say that, he’s not an of reps.” “Well, Shawn, what you’re describing sounds a lot
athlete, he’s a publisher! Then Joe said, “See Ricky, I told like the ‘Weider Instinctive Training Principle’ I developed
you I still have fans, even young ones like Shawn.” We all back when I was training.” He’d coin every type and style of
had a good laugh and I was completely put at ease by the training there was and nothing was ever ‘original.’ If it was,
warmth of Joe’s welcome. Joe had me come into his office Joe had a name for it, which always amused me. Principles
with the whole group of people who were involved in the such as ‘Weider Muscle Priority Training,’ ‘Weider
cover shoot and put me on the spot immediately by saying, Pyramiding,’ ‘Weider Set System Training,’ ‘Weider Pre-

Shawn Ray—
Telling It Like It Is
Exhaustion Training,’ ‘Weider lot of people, the one thing he always
Staggered Sets’ and the list goes on… was with me was consistent. When he
In 1990, I failed the first-ever IFBB said he was going to do something, he
pro drug-tested contest at the Arnold saw to it that it got done! He was at
Classic and I called Joe who said, virtually every cover shoot we did, and
“Shawn, you have seven months to made it a point to check in on me to
get things together, pass the Olympia see how things were going in life, busi-
drug test and claim your rightful place ness and competition.
among the best in the world. Don’t We would part ways upon the sale
sweat the small stuff— you’re only 24.” of Weider publishing empire in 2004,
In light of my situation, I found this something we both saw coming. It was
response not only refreshing but hope- an era of fond memories of working
ful. Needless to say, seven months and creating things together. While I
later I passed the Olympia drug test would be remiss if I didn’t say I hoped
and finished third in the Mr. Olympia. I it would last forever, as a realist I knew
had Joe to thank for taking that extra that when one door closes another
pressure off me, which allowed me to opens— which brought me to MD with
remain focused on the big picture and a like-minded leader and visionary in
fulfill what Joe thought I was capable the form of Mr. Steve Blechman.
of becoming. Joe’s legacy and body of work will
Again in 1994, it would be Joe who live on forever. The lives Joe has
would take my confidence to another touched and the business sense he
level as it related to being professional leaves behind with all his ‘students’ is
by telling me, “I have seen a lot of immeasurable. From Arnold and
great bodybuilders come through Franco to ‘Big Lou,’ Sergio, Platz,
these doors, but none as complete as Draper, Scott, and Corney, Joe had
you.” He proceeded to pick up his his hand on bringing these guys to the
office phone and arrange a cover international stage. He didn’t stop
shoot for Muscle & Fitness, which for there, as he helped usher in even more
me at the time Hall of Famers
was significant like Haney,
because I Yates,
could only Levrone,
recall two black Wheeler and
guys to ever yours truly. For
grace the cover this we are all
before me— eternally grate-
Robby ful to this icon,
Robinson and whose initial $7
Lee Haney. investment
Joe was allow- helped create
ing me to this billion-dol-
become part of lar industry!
something bigger than myself which I Joe, I salute you and am so
was able to appreciate in ‘real-time,’ pleased that you have been blessed
not in hindsight. with longevity. In your finest hour,
Funny thing is that in 1994 I would you went against what many at the
place second in the Mr. Olympia and time felt was unpopular and even pos-
Joe later asked me, “Why didn’t you sibly distasteful, by promoting health
win the whole damn thing?” Wow, I and fitness— but you stayed the
thought to myself, Joe— who had course. At the end of the day, your
seen it all and lived it all and created blueprint and footprints have helped
it all— was standing here in front of pave the way for many stars of the
me, asking me why I didn’t win. past— and even more for the stars of
Clearly, he was under the impression the future.
that I should have. Thank you.
While Joe may be many things to a S. Ray ■

BRANDEN RAY By Branden Ray
Road tothe USAs

Here we go. Contest prep for the
USAs begins… now. I’m sure that I
will be bringing a totally new pack-
age to Vegas and I’ve prepared
myself mentally for the challenge
and rigors of contest prep. The things that moti-
vate me are not only winning and turning pro, but really see-
ing the improvements I’ve made. Lately, however, I’ve been
having nightmares about the competition. No, I don’t have
stage fright at all. I keep dreaming that I oversleep pre-judg-
ing… I know it’s a little weird. I’ve had this dream like three
times and even jumped out of my bed to grab my posing
trunks until I snapped out of it.
For those of you who faithfully read my column
(and I thank you for your support), you know that
I love to point out the typical things that us
bodybuilders do. Now that we’re approaching
the time of year when everyone says that
they’re ‘dieting’— and when I say dieting,
I’m not talking about for the beach. Get
that outta here! I don’t want to hear that
in comparison to prepping for a show.
Anyway, I want to dig into your deeper
self-consciousness and beg my fellow
bodybuilders to please stop posing
off-season in your contest trunks that
are two sizes too small!! I see you
dudes straining in your crab shot
with no veins popping out and
some extra-medium posing trunks!
Hey, I’m a culprit of the same thing.
I was going through my mandatory
poses and by the time I got to a side tri-
cep my nads were in my stomach. In my
rear double-bicep and lat spread, my pos-
ing trunks looked like a thong.
I am also a culprit of the infamous pants-
around-the-ankle pics. I officially vow that you
will not see any of those from me and I would
like for everyone to make a conscious effort to
stop dropping your pants. As big as we are,
we look like my 3-year-old cousin when he’s
using the potty and he drops his pants to his
ankles. It’s not a good look!
Now, back to my prep. I’ve really been able to put a lot of
meat on my hams this off-season. It really brings out my
side chest and side tricep poses. I’ve really been able to
connect with them since I separated them from my
quads. Now they are a primary focus in my routine and
PHOTO BY PER BERNAL
not an afterthought. I would also cramp up really easily

because I didn’t drink much water while training quads.
At the start of my routine I try to pump as much
blood as I can into my hams. Many people prefer
extremely high reps with moderate-to-light weights. I
like to shock them by starting with heavy single-leg

BRANDEN RAY—
Road tothe USAs
arch of the machine. I
do this because when I
shrug, it’s almost like
I’m shrugging back and
I can feel it in every
region of my traps. This
is much more effective
than the civilian way of
doing it when you’re
like rolling your shoul-
ders back. Civilians
love doing that looking
like they’re doing the
‘Charlie Brown dance.’
I also like to hit my
upper back with lat
pulldowns. All I do is
mimic the start of a
rear double bicep pose
curls, supersetted with simply flex- when I bring my elbows down and
ing the leg that was just working. To squeeze the upper back to bring out
clarify, I’ll start with my left leg and detail. Now I take this same motion
crank out 6-8 reps on the standing and do it with the lat pulldown;
leg curl. As soon as that’s done, I however, I’m bringing the bar down
stand up and do 20 reps of simply to a point right under my chin. I
curling my left leg and flexing my always hold the squeeze for a one-
hams. Then I switch and do the count. Another favorite is close-grip
same for the right. Working them pull downs with my back to the
unilaterally in the beginning really stack. I make sure that I’m arching
allows you the connection that you my back and bringing the V-grip all
need. Make sure you stretch the way down to my chest.
because they will be so insanely A great exercise for thickening
pumped! I usually do 4 sets of your lats is seated rows with the
these, followed by 3 sets of stiff-leg rope. Hany had me incorporate this
deadlifts which also help to stretch exercise into my routine and I’m
the hams. My third exercise is 3 definitely responding. You cannot
sets of lying leg curls and finally, 7 go heavy with this movement. You
sets of seated leg curls (FST-7). want to allow a full stretch and
I’ve also improved my because you’re using the rope, you
traps/rhomboid tie-in. This can are able to bring your elbows back
make or break you in your rear even further than with the V-grip or
double bicep shot because if you bar. Fire up your last by repping
don’t have it, your back will not this out and you’ll show all of the
have that 3D look. I’ve incorporated civilians walking around with I.L.S.
the shrug machine. No, not the one (Imaginary Lat Syndrome) what it’s
with the seat that drops on your really like to have wings!
ass as soon as you sit down. I’m I’ve even seen guys get up from
talking about the standing one. The the flat bench with their arms out
reason I prefer this one is because like they just did a thousand reps of
Hany advises us to shrug and chin-ups.
slightly lean forward, which allows Well I’m off to train legs now.
you to work the traps from the top Hopefully there isn’t someone idiot
to the bottom, because the traps doing push-ups, yes push-ups, in
run all the way down to the middle the squat rack! I have to remember,
of your back. we must coexist.
With this movement, I always Until next time, be easy, my
face the opposite direction of the Freaks! ■

ERIK FANKHOUSER—NORTH AMERICAN CHAMPION
Erik ‘The House’

Fankhouser By Erik Fankhouser
House Calls reps with the bar behind you. Do all of the reps with no
What is your favorite superset or giant set for rest and only change the grip— no fucking water breaks
delts? I want to feel a nasty burn and pump in or changing songs on your iPod. Just keep going and if it
them. I saw your burnout set for traps using bar- was too easy, then do it again in reverse order, without
bell shrugs with different grips, and was wonder- rest.
ing if you had a good routine for delts. Keep build- Now, for my favorite giant set! It could also be used as
ing ‘The House’… now it’s time to get shredded. a burnout set— however you want to do it, choose your
Bro, there is nothing better than feeling a shitload of poison. I do this one in a Smith machine, because it’s
blood rush into your muscle. I am a big fan of supersets, done to failure. All of these exercises should be done
giant sets and burnout sets for that simple reason. The with no rest, just time to change positions. I do sets of 12-
barbell shrug burnout set is a good killer at the end of 15 reps on all the exercises or just muscle failure. First
your workout. I throw that in my traps workout from time are seated military presses in the Smith, then standing
to time. The shrug workout I’m talking about goes like this: dumbbell side lateral raises, then standing front raises,
Load up a bar in a power rack with weight that you then bent-over rear delt raises, then dumbbell upright
would use for a burnout set for shrugs; I would use 365 rows. I use the same dumbbells for all the exercises. No
to 405. All you are going to do is 10 shrugs with a super- rest, just pure delt burn if done in this order. I will do that
wide grip, then 10 reps at a super-medium grip… aka a at the end of my workout to get the pump back into my
normal grip… then 10 reps with a close grip, then 10 delts, and it works every time.
Enjoy the burn, bro.
House, do you think playing sports all of your

life has helped you in bodybuilding? Which sports
did you find most useful for bodybuilding?
Sports go hand and hand with bodybuilding. I did
play sports most of my life. I started out playing soccer,
football, wrestling, and track as soon as I was old
enough. I played all of them most of my life, but in high
school and college, I just played football and track. Each
sport that I played has contributed something to my
bodybuilding career. All of the sports I have played have
taught me to be very competitive and that you must
work for everything that is good. I would have to say
football has helped me out the most. Football is a very
physical sport. All of the long, double-session football
practices in the hot, humid weather helped me be head-
strong and push through pain and push my body to
higher levels. This has helped me when I am doing all
the long cardio sessions. I always know I can do more,
because I have been there before.
Football training is very different from bodybuilding
training when it comes to lifting, but football weight train-
ing gave me a great foundation and taught me many of
the basics in weight training. Without sports, I would
have never gotten into bodybuilding. I found bodybuild-
ing after all my college sports were over in my senior

year. I found myself left with something missing, and that
was the need to compete. I always loved to train, so
bodybuilding fit right in— and you could say I fit right in
with my freaky football-sized calves. Three and a half
years after bodybuilding, I tuned pro and now I am train-
ing for my first pro show and want to be on that Mr. O
stage in the next few years.

House, I know pre- and post-workout nutrition is very important.
What type of food and/or supplements do you take before and after
your training? Does it change if you are dieting for a contest or
dieting to get big?
You hit that nail right on the head, bro. Pre- and post-workout times are
very important in your muscle growth and to keep your muscle while diet-
ing. I have a few things that I always do pre- and post-workout. First let’s talk
about pre-workout. I try to get my pre-workout meal in about 60-90 minutes
beforehand. My pre-workout meal changes depending on whether I’m diet-
ing; the biggest difference is the amount of carbs I take in. I like to eat a
white meat (around 8-12 ounces) and some oats for my pre-workout meal.
For my supplements, I take my branched-chain amino acids and my pre-
workout nitric oxide supplements about 30-45 minutes before I train. I use
Animal Nitro as my aminos and Animal Pump, which is my pre-workout
energy/nitric oxide/creatine all in one. Then I start my training and I train for
about 60-90 minutes (strength training), then take some more Animal Nitro
with Universal Torrent— a post-workout recovery drink with carbs and pro-
tein— before I do my cardio. After my cardio, I drink a 60-gram whey shake on
my ride home from the gym. I always make sure I get that shake in within 60
minutes of the end of my workout… very important.
After my post-workout shake, I eat some solid food. If I am not cutting for a
show, then this is the time that I make sure I get some faster-acting carbs like
white rice. If I am cutting down, then I just eat some clean protein… fish, egg
whites or even chicken. Remember, the hour before and the hour after your
workouts should be taken seriously if you want to get good results.
July 2009 www.musculardevelopment.com Malestrom 6-7-2009

Eric Fankhouser—North American Champion
The House’s Hot Plate
When I am dieting, I always try to find different ways to make
my clean diet food taste different. Eating the same stuff day after
day, week after week, just gets old. Here is a way I have cooked my
egg whites in the morning to give them some flavor and pep, since
energy is running low on a contest diet. I call this one ‘House’s high-
protein java eggs!’
Ingredients
8 egg whites
1 big scoop of Universal Nutrition Ultra Iso Whey Protein
(vanilla or chocolate)
½ cup of Splenda
2 heaping tablespoons of your favorite coffee grounds or
whole beans
5 dashes of cinnamon
Spray your frying pan with Pam. Turn the heat on high and place
all egg whites in pan. While egg whites are still mostly liquid, add
CH ECK OU
musculardev T your whey, Splenda, coffee and cinnamon and mix while it is cook-
FOR CO
elopment.com ing. You can leave it in a patty form or scramble the eggs. Call me
CONTE MPLETE
ST COV
ERAGE!
crazy, but these eggs are the best! Or maybe
when dieting, anything just tastes good.. lol!
House Builders Family Life

This month’s ‘builder’ is dedicated to cardio training. I Wow, I think it is finally hitting me. I
do most of my cardio on a StairMaster. I want to tell you was sitting on the couch watching TV
how I have been stepping to make the time go by faster. and I saw a commercial for baby dia-
The ‘House’s Hike’ is what I call this version of interval pers. It has been awhile since I have
training. Put your StairMaster on manual so you can con- changed diapers. Xavier is 4 now, so
trol the levels as you step. First thing I do is a 5-minute he has been out of them for a while
base level. I use a level 6 on my machine. After 5 min- now. I can see it now— a protein
utes, I start to do my intervals and they look like this… shake in one hand and a bottle in the
5 minutes, level 6 1 minute, level 6 other, and doing cardio at the same
1 minute, level 7 1 minute, level 9 time. When Xavier was a baby, I can
1 minute, level 6 remember sitting him in his baby swing and doing cardio. It
1 minute, level 8 1 minute, level 6… etc.
will be tough at first, but I am sure Heather and I will be able
I do this all the way up to a level 14 with level 6 on to handle another little one. I say, the more the better.
the low interval and a 5-minute base level at the end I keep telling Heather I want to have one more after this
again. I feel that changing the level each minute makes one. I don’t think she wants to talk about that yet, but it
the time go by faster, because you are always looking to doesn’t take talking for that to happen… lol. If we have any
change it and they are short bursts for only a minute. more children, we will have to build a bigger house. Nothing
beats having children. I would not trade it for anything. The
Off-season Training good times outweigh all the hard work you put into your fam-
I have been using this off-season to make some great ily. They always give back, twofold.
gains. I have always been a high-rep guy and have Happy birthday to my prego wife… don’t worry, I will not
always responded well with that type of training, but send the singing pink gorilla this year to your work on your
since I have had some time to try different types of train- birthday… lol. ■
ing, my body has responded well. The last few months I
have been moving more weight and trying to slow my Dont
pace down in the gym. With more rest time, I can feel Miss
myself getting stronger and see myself growing better. I The 2009
bumped my rest time from 45 seconds up to 90 seconds NPC
and doing so, I feel like I recover better between sets. I Erik
think I still prefer to have a shorter rest time, but I can’t Fankhouser
argue with the results. I will try this for a few more work- WV State &
outs, then I am back to the faster pace so I shock the hell Mid Atlantic
out of my body again. I still am slamming my mass shake Grand Prix
a few times each day.

EVAN CENTOPANI By Evan Centopani
NATIONAL HERO
It Was Time
For A Change…
Most of you probably know that I
have only competed four times, and
for the last three of those contests
my diet was supervised by Dave
Palumbo. Dave worked with me for
my 2006 Junior Nationals Overall
win, my runner-up that year at the
Nationals, and for my Overall
Nationals win in 2007. For my pro
debut, I had every intention of con-
tinuing to work with Dave. Enter Oscar Ardon
At 18 weeks out from the New I first met Oscar back at the 2006
York Pro, Dave sent me my diet. I Nationals. He worked with Desmond Miller
wasn’t thrilled with it, mainly for that show and Oscar seemed like a pretty
because I didn’t think it was enough cool guy. I talked to Justin a bit about Oscar’s
food, in light of the new size I had approach, and decided to go to Brooklyn and
put on since November of 2007. I meet with him. Before I continue, I want to go
hadn’t dieted on my own since my on record as saying that me deciding not to
first contest in the spring of 2005, work with Dave had absolutely nothing to do
but looking back I was pleased with with his being let go by MD. It was all about
how I looked there— definitely fuller me needing something different.
than I’ve been ever since. So instead I met with Oscar, and he was very confi-
of following Dave’s diet, I decided to dent that I could be better than ever and
do my own thing again. I made good actually had a legitimate shot to win the New
progress over the next couple York Pro. In addition to handling my diet,
months, coming down 50 pounds Oscar said he wanted to oversee my work-
and maintaining all my fullness— outs as well. Ardon’s approach is more holis-
and without a single cardio session! tic in that sense, because he likes to address
About nine weeks out, the stress all the aspects of prep: diet, training, and your
of knowing I would soon be com- mentality. He said I could come to Brooklyn
peting in the toughest show of my half the time and the other time he would
life started to get to me. I started head up to my gym in Connecticut. And
to have a lot of doubts, because money was never mentioned. Obviously we
even though I thought I was look- will get to that sooner or later, but the fact
ing good and everything was com- that he was willing to take me on and train
ing along, it’s just so hard to see with me without taking a dime made me feel
yourself objectively. Winning the like he really meant everything he said.
Nationals was one thing, but in a It’s only been a couple weeks since I’ve
few short weeks I would be stand- been training with Oscar, but already his style
ing next to veteran pros like Silvio of training is very different from what I’m
Samuel, Dennis James, and Markus used to. I’ve always trained hard, but Oscar is
Ruhl. I knew I would need more of a really big on pushing to total failure. He also
‘wow factor’ if I wanted to have a personalizes the workouts based on your
chance of beating those guys. About physique and what areas need more work.
that time I was on the phone with Another aspect of Ardon’s approach that I
my friend Justin Miller, and he could appreciate is that before coming up with my
tell something was up. “You sound diet, he wanted to know which foods agreed
kind of worried,” he told me. I con- with me and which ones didn’t, rather than
fessed that I had been feeling less just saying eat this, this, and that. As I write
sure of myself lately. That’s when this, the show is still seven weeks away, but I
we started talking about Kai and his have a good feeling about how this partner-
coach, Oscar Ardon. ship will turn out.

I would like to know how training and cardio, in a depleted
rapid your gains were in the state, they will enhance muscle
first year of training. Do you retention and promote fat loss.
also remember your stats
from back then? When do I have two quick questions
you feel you experienced the for you:
best gains? 1) How long did it take you to
I can’t remember exactly. My get such a great body?
weight gains were slow at first 2) My biceps are unequal, the
because I was still doing a lot of left one is smaller than the
running at the time and not really right one; what should I do?
eating enough. When I stopped Currently, this is my biceps
running and began to eat enough, routine:
I put on 20 pounds fairly quickly. I Straight-Bar Preacher Curls
made my best gains in college 10-8-6-6
when I was eating a ton and train- Seated Dumbbell Curls (not
ing heavy. In those years I proba- both hands together) 4x6
bly put on another 30 pounds of Hammer Curl Bar 8-8-6
quality muscle. I began training with weights
when I was 14, I think, and I will be
First off I wanna say I’m a turning 27 in a few weeks. My
huge fan, bro, and I know physique is still a work in
you’re gonna kill it in May. progress.
Right now I’m on ‘keto,’ and I For your biceps, maybe try this
was wondering if supplement- instead:
ing with BCAAs will cause Straight-Bar Preacher Curls
enough of a significant insulin 10-8-6-6
spike to slow my progress? Standing Dumbbell Curls (not both
I don’t think BCAAs will inhibit hands together) 4x12
fat loss. In fact, I think that during Dumbell Hammer Curls 8-8-6

Evan Centopani—
National Hero
Do you believe in eating too much protein per meal? I just eat as
much as I can, and just recently realized I must be getting 60-70 grams
in some meals, but overall I’m having around 300 grams at 230 pounds.
Should I have more?
It’s pretty easy to overeat carbs, but I think it’s hard to eat too much protein.
300 grams at 230 pounds isn’t overboard by any means. It’s not even a gram
and a half per pound of bodyweight, which is what most of us shoot for. If you
feel like your body is cranking through it and needs more, eat it!
I have my spring break coming up and plan on doing a little travel-

ing. I know I would have no problem finding gyms to work out at along
the way, but I am choosing to use Monday-Friday as a break from my
routine. I feel it’s much needed for me. I was wondering how you coped
with not being at the gym during that cruise you went on a while
back?
If you’re going on spring break, take the week off and enjoy yourself. The
gym isn’t going anywhere. Just watch the alcohol and don’t binge drink every
night! I coped very well without training on my cruise. Lying out in the sun and
enjoying the food and drinks was just fine by me. When I am on vacation, I want
to relax and the gym is the last thing on my mind. I don’t take planned breaks
from training, so if I am going to be traveling or taking a vacation, that’s when I
give my body a chance to recuperate fully.
Why the New York Pro? Do You Really Need to Ask?

As soon as I got my pro card, everybody wanted to know when I would make
my IFBB debut. It took me about five seconds to know that the 2009 New York
Pro would be the show. There is a huge significance to the Tribeca Performing
Arts Center for me. It’s where I entered and won my first contest, the Atlantic
States, and where my good friend and early mentor Ron Rich won the
Metropolitans. I’ve probably been to that theater at least a dozen more times
since then for the various pro
and amateur shows Steve
Weinberger and Bev Francis put
on, and I always get a good
feeling when I walk in there. It
just has a lot of happy memo-
ries. The timing was also per-
fect. This way I had just over a
full year for an off-season before
I needed to start dieting. The
fact that I live fairly close in
Connecticut means that all my
friends and family can be there
to cheer me on. As of now with
seven weeks left, I already know of almost 100 people coming to see me, and
that’s just people I personally know. Tons more fans from the northeast and
beyond have e-mailed me to let me know they will be there.
Which Pro I Look Forward to

Competing Against
I’m not ready for him yet, but in a year or two I want to go up against
Phil Heath. By then I have no doubt he will be the man to beat in pro body-
building. He has the physique to be Mr. Olympia, and he also carries himself like
a champion. I have a lot of respect for ‘The Gift,’ and giving him a run for the
money someday would be an honor.
Got a question for Evan? E-mail it to him at editor@musculardevelopment.com and you
could see it answered right here in MD!

ThePRO By Hany Rambod
Creator
In your last column you hinted about two big names being in the FST-7 Training DVD. I just saw the trailer
and you weren’t kidding, were you? It doesn’t get much bigger in pro bodybuilding than Jay Cutler and Phil
Heath! What can I expect to see in this DVD?
The DVD, which should both have a title and be available by the time you read this, shows the beginning stages of Jay
Cutler’s 2009 training season as well as Phil Heath. Phil, who I started working with in 2005, used the FST-7 training system
for his Pro Iron Man win last year, and even more extensively while training for the 2008 Mr. Olympia. Jay only began FST-
7 in December of last year. We filmed this DVD in February in Jay’s hometown of Las Vegas. What you really see in the DVD
is the evaluation
phase, something I do
with every new client.
Both Jay and Phil are
put through the paces
of several FST-7-style
workouts over the
course of the DVD.
Look for more informa-
tion on www.fst-7.com
as well as next month,
right here in MD.
Note: Visit
www.hanyrambod.com or
www.fst-7.com for previous
articles, news, an interactive
forum, video clips, and mem-
ber profiles and blogs. You’ll
also find updates on my cur-
rent clients and who is
preparing for upcoming con-
tests. Free registration gives
you full access to all of it.
And now, due to popular
demand, FST-7 shirts are
finally available!
I am very curious to know which supplements buy dry dog food in. I suspected that the quality might
you recommend to use before, during, and after not have been stellar when the same size bag of dog
training? I heard your interview on MD radio and food actually cost more! Consumers often make the mis-
you mentioned being a firm believer in leucine take of buying the product that gives them the most
and L-Glutamine. What else should I be using? I servings for the cheapest price. Trust me when I say you
also drink several whey protein shakes a day— would be better off using less of a product of superior
what’s your opinion on that? quality than a lot more of an inferior product. Quality
I do encourage the use of leucine, L-Glutamine and always trumps quantity when it comes to supplements.
NO-stimulating products both pre- and post-workout, but Another way to think about this is in terms of fuel for
it needs to be said that quality varies greatly among the a very nice sports car. If the engine is designed to run on
products on the market. I have tested many samples of 92-octane gasoline, you are not treating the car very well
the raw materials used in the production of various by filling it up with plain old 87-octane just because it’s
products, and I am sorry to say that I found both conta- cheaper and you can buy more of it. You saved some
minants and inferior quality in many samples. The main cash, but in the long run it’s going to cost you more. I
issue with using low-quality leucine or arginine products work with competitive athletes who want only the best
is that it won’t be absorbed into your system as quickly ‘fuel’ for their bodies. Whether or not you compete, if
or as fully within the time needed. you are serious about your training you shouldn’t ever
There are two basic markers you can use to gauge substitute quality for quantity. The other fairly reliable
the relative quality of a product. The first is price. I marker of the quality of any raw material is solubility. It
remember years ago when weight-gain powders used to should mix easily with no foaming or clumps. You
come in huge bags exactly the same size that you would should feel the effects very quickly without the use of

Malestrom 6-7-2009
ThePROCreator
caffeine or stimulants to make you itself), which helps make it directly
feel the ‘kick’ that should be coming applicable to bodybuilders. I should
from the other raw materials. note that carnitine and its many
With all that being said, here’s derivatives are actually classified as
what I recommend in terms of drugs in Canada and some other
dosage. With L-Glutamine, take 10 countries, so if you are outside the
grams before your workout and USA you will need to check on your
another 10 immediately after. I have local laws.
my clients take anywhere from five I saved your question about whey
to 10 grams of leucine at the same protein for last, as it’s a subject I feel
times, depending on bodyweight. strongly about. To be honest, I feel
Something else I have been whey protein has become one of the
experimenting with among my most overrated supplements of the
clients is the new production patent- past few years. My main contention
ed USP-verified and informed with whey is that it’s become a
®
Choice-Sport certified dietary sup- crutch for bodybuilders. They often
plement Glycine Propionyl-L- use it as you do, for meal replace-
Carnitine hydrochloride (GPLC) that ment purposes. If it’s genuinely
is manufactured under the regis- inconvenient for you to eat all solid
®
tered tradename GlycoCarn. It is meals, or if it’s the off-season, that’s
produced by a major international not such a big deal. Once you are
pharmaceutical company in Italy into a contest prep phase, you will
called Sigma-tau HealthScience. run into problems any time you start
®
GlycoCarn is a fourth-generation drinking two or more meals a day,
carnitine molecule under the rather than eating them. Time and
®
AminoCarnitine family. I was time again I find that doing so
impressed by the amount of results in a spongy, washed-out look
research already backing up its effi- to the muscles.
cacy, as well as what I have seen so On more than a few occasions I
far with my clients. have had people come to me in the
Here’s a brief summary of what it middle of a contest diet concerned
is and what it does. GPLC or about their condition. Invariably I
®
GlycoCarn appears to increase cel- find that they have been relying
lular L-Carnitine concentrations in heavily on protein shakes, often
active muscle fibers, which may sup- using them three or four times a
port an increase in muscle cell ener- day. As soon as we replace those
gy production (ATP energy), due to a with meals, they sharpen up very
heightened flow of pyruvate into the quickly. I would much rather see
Krebs cycle. In addition, recent stud- someone use branched-chain amino
®
ies indicate that GPLC-GlycoCarn acids (BCAAs), before, after, and
increases nitric oxide levels in resis- even during workouts. They have
tance-trained athletic men, increases better absorption rates than whey
pump, vasodilation, energy produc- protein, and they are used to supple-
tion, as well as a reduction in triglyc- ment a good diet, not replace it. One
erides. Another study just published thing I keep trying to hammer into
®
on GPLC-GlycoCarn showed a 15 anyone’s head is that critical princi-
percent reduction in lactic acid in ple. Supplements are excellent addi-
resistance-trained athletic men, as tions to a quality diet and will defi-
well as a reduction for performance nitely help you reach your physique
athletes, too. According to goals, but real food is always going
www.glycocarn.com, you can use it to be the star player on the team.
to enhance your pump, increase
your endurance, improve your Got a question for Hany you
recovery, assist with cardiovascular, would like to see answered here? E-
boost your libido, and burn more mail him at HanyRambod@aol.com.
body fat— all in one product! You Due to the high volume of e-mail he
can visit the site to read up on the receives and limited editorial space,
studies. This stuff was tested in resis- only selected questions will be
tance-trained athletes (a rarity in answered and used.

CHARLES GLASS
Trainer of By Charles Glass
Champions
THE BODYBUILDING
It seems that most people train exactly what I told him to and put after my workout. All other meals
hardest when they are being out his best effort every time we had need to be solid. I can eat real
trained by someone. Then I watch a workout scheduled. food at all those other times, but
DVDs of guys like Ronnie, Dorian, Another advantage to working with it’s very time-consuming and
and Branch. I find it hard to a trainer is that just about everyone inconvenient. It would be a lot
believe that they could possibly has a natural tendency to stop training easier if I could have just one
train any harder, even if they had as hard and heavy as usual in the final meal at work and two shakes
someone as good as you standing weeks before a contest. It makes per- instead of three meals. I just want
over them and cracking the whip. fect sense. You are eating less and your opinion as to whether or not
What do you think? And how doing more cardio, so your energy you think it really makes such a
many pros, percentage-wise, levels aren’t what they normally big difference. Will I get a lot lean-
would you say already train as would be. But I have always felt that er eating all solid food?
hard as they can? training lighter and cutting back on I can tell that what you were hop-
The three men you mentioned are your intensity before a contest is a big ing for was that I would tell you
definitely three of the hardest-train- mistake. The muscles lose their densi- shakes and solid food are interchange-
ing pro bodybuilders you could ever ty and fullness when you do that. Back able sources of nutrients. Then I would
hope to meet. But I firmly believe when I competed, I used the same give you my blessing to go ahead and
that even they could have trained weights whether it was off-season or have a few shakes every day and
just a little harder with a good trainer leading up to a show. I knew how make your life a bit easier. But I am
pushing them. Why? We are all important it was in the final product going to have to agree with your nutri-
human, and we react to pain. you show onstage. tionist. Shakes are in liquid form, and
Obviously, most elite bodybuilders Your final question was asking me they go right through you. That’s why
can tolerate more pain and push a to guess a percentage of how many you are hungry so much sooner after
set past the point most people are pros train as hard as they can. That’s drinking a shake than you would be
capable of. But the advantage of not possible to answer with any real after a solid meal. It takes your body
working with a trainer, be it myself or accuracy. But I can tell you that they much less energy to digest a shake,
someone else, is that we don’t feel are all capable of training harder when which means that it burns less calories
your pain. We will keep pushing you they are being trained by someone. in the digestion process. Your metabo-
until you reach your absolute bound- lism slows down a little when you
aries and literally can’t put out anoth- I am paying a guy to do my drink a lot of meals in liquid form. I tell
er possible ounce of effort. diet for a contest I am entering at my clients, whether it’s off-season or
It’s funny how often the name the end of July. The reason I am pre-contest, that shakes are only for
Paul Dillett comes up when people already dieting is because I went immediate post-workout nutrition.
want to point out an example of a a little overboard over the winter, That’s the one time you actually want
lazy pro bodybuilder who didn’t train bulking up. This nutritionist is something to get into your system
very hard. On his own, Paul proba- very much against drinking rapidly. At all other times, shakes are
bly did have a tendency to slack at shakes, especially when trying to to be used only in case of emergency.
times, but I can assure you that he lose body fat. He claims that the So tough it out a couple more months
was far from lazy whenever I trained body handles real food much bet- with the solid meals, and I think you
him. I don’t take on clients who ter, and the only time of day he will be pleasantly surprised at the
aren’t willing to work hard. Paul did will let me have a shake is right results.

Charles Glass—Trainer of Champs
I have been training on a pretty presses. Your shoulder routine needs them just standing up and not
standard four-day split with one to be short and sweet— a press and crossing their hands over. It looks
day being chest and triceps, then a lateral raise for 4 sets each. There like their pecs are still contracting
days for back, legs, and finally is no need to do direct work for the pretty hard. What do you think?
shoulders and biceps. Arms are front delts with all the pressing you If someone is crossing their hands
my worst body part, so I am are doing on this day, and rear delts when doing cable crossovers, that tells
thinking about doubling up on can be worked with back. me they don’t know how to contract
chest and shoulders so I can have For your overhead press, I really their pectoral muscles. You should be
a day just for arms. I just wonder like dumbbells. However, after training able to achieve a full contraction when
if you think that working chest chest, you may be too fatigued to bringing the hands together so the
and shoulders together is too properly balance heavy dumbbells. In knuckles touch. In fact, a man with
much, and that one of them will that case, do a barbell press to the truly thick pecs won’t even have to
suffer? I can’t imagine being able front instead. If even that is too diffi- bring his hands all the way together!
to press as much weight on both cult, you can go ahead and do your You can think of the correct form on
chest and shoulder presses if I shoulder presses on the Smith crossovers in terms of the bodybuild-
have to do both in the same work- machine or something else like a ing pose it mimics, the crab most-
out. Any suggestions? Hammer Strength machine. This muscular. If you ever see a guy cross-
should all be sufficient to maintain ing his hands, that’s either a raw
your chest and shoulder mass or even novice competitor or someone who
improve it somewhat. You may be sur- never learned how to pose properly. In
prised to see better results due to bet- short, don’t cross the hands!
ter recovery— by working these two
muscle groups that have significant I am your typical endomorph at
overlap in the same workout, you give 5’4“ and a whopping 220 pounds.
them each more time to fully recuper- I followed the advice of a power-
ate between workouts. lifter at my gym. He told me I
don’t have the genetics to ever
What is the correct form for step onto a bodybuilding stage, so
cable crossovers? I usually put I should just eat a lot of junk and
one hand over the other and lift heavy and be a great power-
putting my weight forward a little lifter, since I am naturally strong. I
bit, usually standing on my strong also have a physically demanding
foot. I feel that I am able to get a job. I deliver beer kegs. Each keg
more complete contraction when weighs 165 pounds. I stack two
I cross my hands past each other, kegs on a dolly and drag them
and just the name of the exercise upstairs and lift them on racks all
alone would seem to imply that day. I love my job and make very
You say that your arms are not up this is what you are supposed to good money. My goal is to be
to snuff, but what about your chest do. But I’ve seen other people do ripped at around 165 like a lot of
and shoulders? If they are strong body the shorter guys are. I have
parts for you and you can afford to slimmed down to 170 with a six-
maintain them rather than continue to pack in the past. However, I was
try and make them grow, then you will still in no shape to step onstage. I
have no issues working chest and have lifted for over 10 years. I
shoulders together. It’s a lot of muscle hope that you can give me a
mass to work all at once. But you can straight answer as to whether or
minimize the potential danger by not I could pack on some good
streamlining the workout for maxi- muscle and get ripped with such a
mum efficiency. demanding job.
Normally, you would want to It would be a lot easier for you to
work your chest with three types of make gains and get leaner with a
presses; incline, flat and decline, ‘normal’ desk type of job. But I can
plus a flye movement. If you choose guarantee you that you can indeed
to work chest and shoulders togeth- achieve your goals. Over the years I
er, keep the incline and flye, but have known various men who
alternate from week to week with worked extremely physical jobs like
either flat or decline presses— not construction; carrying steel girders
both. That will preserve more of your and putting up drywall for eight or 10
pressing power for the shoulder hours every day.

Charles Glass—
Trainer of Champs
The key with training is to either bodybuilder. Staying out late and par-
train before work, or try and catch a tying is out of the question, as is
little nap after work before you head wasting a lot of time watching TV. It
to the gym. I’ve even known guys may seem at times that all you do is
who would take a little nap in their car work, workout, eat, and sleep, but
outside the gym before going inside that’s how you can build a very good
to work out! You also have to be physique regardless of your occupa-
meticulous with your food preparation.
tion so you have all the meals you And finally, never let any one per-
need during the day. If you genuinely son’s opinion or assessment of your
don’t have time to eat more than one potential determine whether or not
solid meal while you’re working, try to you follow your dream. You assumed
have a protein shake along with a that powerlifter had an expert eye and
piece of fruit and some nuts once or was giving your bodybuilding poten-
twice during the workday (preferably tial an expert evaluation. In fact, he
twice). may not know anything. Post up
Also, outside the gym you have to some photos on the MD site’s No Bull
get as much rest as possible. With a section of the Forum and ask for a cri-
physical job, that’s even more impor- tique. You’ll get much more informed
tant than it would be to the average and encouraging responses.
New York Pro: Who Will Win?

The next big show coming up as I write this is the New York Pro. One
favorite to win is my client Silvio Samuel, who won the Pro Iron Man earlier
this season before taking fifth place at the Arnold. Everyone has been asking
me how Silvio’s training has been going. I don’t know, because he has been
stuck in Spain ever since the Australian Pro show, unable to return to the USA
until he gets his visa situation squared away. He always trains very hard with
me, and I hope he’s staying close to that level of intensity over there in Spain.
The other top-rated man going into the New York show is Dennis James,
who I thought should have been higher than seventh at the Arnold, even
though his condition wasn’t 100 percent. Dennis is coming back up from Arizona
to train with me for a couple weeks again soon, and he should be looking fan-
tastic by mid-May when the show happens.
A dark horse who I think will surprise a lot of people is another client of
mine, Hidetada Yamagishi. Hide gave up some size for condition at the Iron
Man, but wisely sat out the Arnold so he could focus on improving his upper
body for the Tampa and New York shows in the late spring.
Finally, a whole lot of people are waiting to see how Evan Centopani does
in his pro debut. It won’t be easy for a rookie to get past all these seasoned vet-
erans (don’t forget Markus Ruhl is going to be there too). But if his legs are a
lot better than they were when he won the Nationals, and he brings that elu-
sive combination of fullness and extreme condition, there’s no telling how well
he might do.
Got a question for Charles? E-mail it to him at editor@musculardevelopment.com and
you could see it answered right here in MD!

CHAD NICHOLLS
The Contest GURU
Your Body’s Inner Fuel

N
ow that spring is here and everyone is trying to First, I’d like to get you into the mindset that drinking
squeeze back into their summer attire, bundles of pan- water is an absolute necessity to maintaining good health.
icked readers want to know how to get ready for sum- The body is comprised of over 50 percent water. When you
mer and impress the bikini babes— fast! And with the NPC think of ‘hydration’ in these terms, you can begin to see
spring and summer contest schedule in full swing, it’s time the importance of optimal hydration. Once I explain the
to divulge more tips and pointers on contest prep. So for importance of daily water intake as well as maintaining
the next couple of months, I’ll be addressing more diet and proper hydration of your body, we’ll discuss putting some
supplementation issues. ‘zip’ into your water routine.
Drinking an Drinking an optimal amount of water and
Since you are the ‘King’ when it keeping the body hydrated, inside and out,
comes to drying out people for a
optimal ensures proper function of your body’s
show, I thought you might know a amount of organs and inner workings. Here are some
thing or two about dehydration. I’m water and problems that can occur from insufficient
not getting ready for a show; I just hydration. On a daily basis, your body
work out as a hobby. At a recent doc- keeping the excretes fluids— but you can be robbed of
tor’s visit, I was told that I was dehy- body hydrated, fluids by these simple body functions:
drated and told to drink more water. I • Breathing
can drink things like juice and pop all
inside and out, • Gastrointestinal function
day long, but when it comes to plain ensures proper • Kidney function
old water, forget it! Ever since I was a function of • Perspiration (sweating)— the primary
kid, I’ve hated the taste. On a good body function that can cause fluid loss
day, I’ll be lucky to take in 12-16
your body’s and/or dehydration.
ounces. I know you work with many organs and Water balance in the body is controlled
athletes and I can’t believe they all inner workings. by your brain, and your kidneys dictate fre-
love water, so what can I do to get my quency of urination, based on your body’s
‘water’ consumption up without making me gag? personal hydration levels. When the brain senses a
I’ve read that you like your athletes to drink at decrease in body hydration, it sends a message to the kid-
least 1 gallon daily and upward of 2 gallons. If this neys that will slow and eventually stop urination— if water
is the case, I’m in serious trouble! consumption is halted. This is what leads to dehydration in
I get this question a lot, but it’s mostly from athletes just your system and if not corrected, can lead to the following
needing a ‘flavor’ option because of how bland their diets physical problems:
are. It’s great to hear this question from someone who • Sudden weight loss
doesn’t compete and needs to drink more water for health • Constipation
purposes. Don’t feel bad— personally, I don’t like the taste • Brittle hair/nails
of water either, and haven’t liked it ever since I was a kid. • Dry mouth— trouble swallowing
There are many people in the same boat. As an athlete, no • Skin dryness and wrinkling
matter which sport you participate in, the key to hydration • Increased heart rate
for performance purposes is to keep solid levels of fluid in • Stoppage of sweating and an unhealthy increase in
your system at all times to prevent dehydration. What body temperature that may result in overheating and fever.
most people don’t realize is that water plays many different • Decrease in production of or complete stoppage of
roles when it comes to keeping your body healthy and urination. This can lead to an increase of toxic waste in
your system in good working order. your body and bloodstream that can lead to infection and

Chad Nicholls— The Contest Guru
can harm not only organ function, but the organs them- include small amounts of ‘essential’ fats into the diet in
selves. cycles, for short periods of time. My approach to fats is
The above are just a few negative effects that can be twofold:
caused by dehydration. First, I add small amounts of ‘good fats’ for very
So, how much water is enough? Most guidelines tell us short periods of time. This may range anywhere from a
for the average person, daily intake should be anywhere couple of days to no longer than a week. I like to utilize a
from 8 to 12, 8-ounce glasses of water. You can get more bit of ‘higher’ fats, as I have found it helps athletes a bit
scientific, and determine exactly how much water your with ‘energy’ issues when my athletes are on diet cycles
body cycles on a daily basis. Are you active outside of that contain lower carbs. Note: I never put an athlete on
your home and job, and so on and so forth? You can work ZERO carbs and I never utilize high amounts of fats, as I
with your physician and go over your hydration tests with do not believe they are a good source of energy or sub-
him to figure out the best fluid routine for you. Just stitution for carbs.
remember— even with water— you can have too much of Second, I utilize the fats when I either need to slow
a good thing. Drink the proper amount for you, but don’t down the weight-loss process or when I feel a ‘sticking
go overboard. point’ may be coming on— adding fats, then taking them
While my theories regarding diet and nutrition are out of the diet— which can help prevent the athlete from
based on complete manipulation to avoid stagnation in the hitting a plateau in weight loss.
diet and weight loss cycle, when it comes In terms of what type of fats I like to
to water, my theories are the exact oppo- I put an employ, it’s not like I have bodybuilders
site. When drinking water, you should try to athlete on eating bacon, burgers, pizza, etc. The fats I
drink the same amount every day. So if you use are all ‘good fats.’ I only use fat
work up to 64 ounces, drink that amount
ZERO carbs sources from foods that contain monoun-
every day, If you work up to a gallon, stick and I never uti- saturated fats, polyunsaturated fats and
with it. This will not only keep you hydrated
on a consistent basis, but it will also help
lize high Omega-3 fatty acids. I steer clear of foods
containing saturated or ‘bad fats’ during
keep your body ‘in check’— this will pre- amounts of the diet phase— unless a cheat meal/cheat
vent toxins from building up in your sys- fats, as I do not day is required. Some of my favorite ‘good
tem and will help keep your organs and fats’ are:
inner workings in top condition.
believe they are • Olive oil
So remember, once you find the water a good source • Nuts
intake level that is right for you— consis- of energy or • Peanut butter
tency is key. • Fatty, coldwater fish
Now, let’s add some pep to your water. I
substitution There are many more sources of ‘good
struggled for years with drinking water for carbs. fats,’ but these are basic sources that
because of the taste; now I drink it all the adapt well to most dietary programs.
time. I like to add a variety of different flavors to my water. Additionally, I don’t use large amounts of these ‘good
I will fill a large water bottle with water and then top it off fats’ at any given time. It is more like one or two table-
with either sugar-free flavored syrup, a few tablespoons of spoons of olive oil with vinegar to create a dressing for a
lemonade, Crystal Light, or Kool-Aid, occasionally tea and bowl of salad greens at one meal; one-quarter cup of
sometimes I spike my water with Splenda. Just a little bit nuts at another meal; sometimes peanut butter in a
will add enough flavor to make it palatable. And keep your morning or evening whey isolate drink; or a fatty, cold-
water cold— it’s much easier to drink cold water than water fish at yet another meal. Again, these are only uti-
‘room temperature’ water. lized for short periods of time— anywhere from a couple
I hope this information has broadened your horizons on of days to no longer than one week. It could be any-
the importance of daily water consumption and has given where from a couple of weeks to a month or so to when
you a few ideas of how to make it a little more tolerable. they are reintroduced back into the diet program.
Though I am not a proponent of the ketogenic
I have a question about fats in the diet. I know method, that doesn’t mean it doesn’t work for some peo-
you aren’t very big on the ketogenic diet. After ple. I know athletes who have received positive results
seeing what this diet did to me (burned up all my from it. Finding the perfect program sometimes means
muscle) and after seeing what it’s done to several going through a lot of trial and error to see what works
pros, neither am I! I’ve read that you like to incor- for you.
porate a few ‘good fats’ into your athletes’ diets.
I’m curious what type of fats you add and for I take it that you are enjoying my focus on diet, nutri-
how long? tion and contest-prep questions— as my mailbox has
This has been a pretty controversial subject lately. I been overflowing with questions on these subjects! Keep
am not a supporter of the ketogenic method. I call my them coming! Thank you again for your support. I’ll be
theory ‘Multi-phase Manipulation.’ Yes, at certain times I back next month to answer more questions.

By Lee Priest
GREEDONOMICS 101 OR,

Why The U.S. Economy Is Fucked
Discussions about the financial crisis in the USA are getting out of get all the people who lost houses and jobs thanks to the financial
control. How did we get here? Greedy people fucked it up for the good quagmire these demons created while becoming obscenely wealthy.
ones. One day they say it’s getting better and the next day they throw To reward their ‘faithful service,’ these guys are getting retirement
people into a panic by saying that first it will get much worse. bonuses worth tens of millions more!
The U.S. government likes to keep its citizens living in fear. I am no economist, but I bet I could have worked things out better
Whether it’s fear of losing life savings, fear of terrorist attacks, fear than these people did. Anyone who had the best interest of the public
of catching some deadly disease like AIDS or SARS, the common at heart, rather than their own interest, could have. Think about the tril-
theme seems to be: keep the people scared. As long as people are lions of dollars the USA has spent on the wars in Iraq and Afghanistan,
cowering in terror, they will gladly give up their rights and let the and all the money the USA doled out in foreign aid. I bet they wish they
government do whatever it likes. Anything, as long as they only pro- still had that money now to help their own people, don’t they?
tect them from this onslaught of horror! Sorry to say, but most peo- Nothing will really change until the American people take a stand
ple are just stupid sheep. against greed and interference in foreign affairs. Waiting and hoping
Sorry to say, but

Look at how much the government paid to for some politician to rescue you is futile. They
bail out Wall Street and the banks. Are you all have their own agendas and the interests
most people are

ready for this figure? Eight and a half tril- of themselves and their political friends at
lion dollars! That’s not even the true final fig- heart, not yours. Take a stand and say enough
just stupid sheep.

ure, by the way— that won’t be known for a is enough! When gas prices go up— don’t buy
few years. Where does that money come from? gas. Take all of your money except for a dollar
You, the taxpayer! Those who earn more will out of your bank account to show them whose
be paying more, but the average annual cost to the American taxpayer money it really is they have been gambling with and squandering.
is about $6,000 to bail out the financial industry— who on the whole Everyone has to stand together or you have no power.
got filthy, disgustingly rich by playing fast and loose with no concerns If everyone went on strike, the government would have no power
about the possible disaster that many were well aware was coming. and wouldn’t be able to push you around. What if the people who drive
Why should they have been worried? In the back of their minds, the gas trucks and the grocery trucks didn’t go to work? What if the
they all knew that if they ever fucked things up badly enough, the crisis people at the oil refineries stayed home? Stop bitching and stand
would be of such magnitude that the government would have to step in together. They can’t fire everybody!
and do its best to bandage the gushing outflow of money before the If the USA had a couple days of a national strike, it would show
U.S. economy bled to death. And what did most of the greedy bastards these greedy people who run the companies who really earns that
do when the bailout money came, courtesy of the taxpayers? They money for them. It’s the average guy and gal trying to make ends
gave themselves a nice big fat bonus! meet and living paycheck to paycheck. If the whole nation went on
And look at what the former top executives of Countrywide strike for just a day, the statement would be incredibly powerful. In
[Financial] mortgages did. These are the sons of bitches who helped the ‘old days,’ when the rich got richer and the poor had nothing,
cause the whole real estate crash over years by approving people for there would be revolutions— and they worked! You don’t have to
mortgages who really couldn’t afford them, as well as offering low burn down the cities and kill the leaders. All it would take is a simple
introductory rates that soon ballooned up to much larger payments— national strike for one day.
both of which led to all those foreclosures and people losing their Bitching and complaining gets you nowhere— it’s too easy for the
homes. The government stepped in to save the day by buying up all ‘powers that be’ to ignore. The only way to make them listen is to act
those mortgages, and then the same greedy pigs who started the and show that you aren’t afraid. Show that you are the ones who really
whole mess swooped in, masquerading as good guys by buying back have the power. There is strength in numbers. We need to look out for
the mortgages from the government for pennies on the dollar! each other because by now it should be obvious that the people you
If that makes you sick and pisses you off, good! If you have been trusted to do that failed you miserably.
following the bonus scandals of the CEOs, it’s even worse. These guys Stop looking to your government to shelter you and keep you safe.
were getting paid tens of millions of dollars a year. Now, many are The banks and the corporations are all they care about. It’s time for the
retiring after fucking over the average American and slashing the American people to stop being afraid and show that they truly hold the
value of his 401(k) and his home down to almost nothing. And don’t for- power. Without you, they are nothing.

We hope you’ve enjoyed this issue
of Muscular Development magazine!
Like MD?
You’ll love our website…
For more hardcore, no bullshit, bodybuilding content,
Visit www.MuscularDevelopment.com
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Malestrom 6-7-2009

BUILD MUSCLE • BURN FAT • NO BULLSHIT! THE WORLD’S

Volume 46, Number 7, July 2009

TRAINING NUTRITION & PERFORMANCE

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www.storemags.com & www.fantamag.com

It’s Never Too Late

every month. Lee has a no-bullshit, common-sense atti-

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TEAM MD BRINGS YOU MORE INDUSTRY SIGHTINGS FROM THE

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Irvin ‘Zabo” Koszewski 1924-2009

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Stupid Question of the Month!

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A Prayer to the Iron

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method for building muscle fitness in

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top medical experts and body-

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Erectile dysfunction (ED) is an early

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T reevaluated your training routine, your training part-

Most of us know that

fully or better digest the

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Combining Cardio With

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The Mr. Olympia: A Battle

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